Swing / Burpee Workout + 28 Day KB Challenge

THIS is how you’ll feel on day 28 of the KB Body Revival Challenge!!

Today’s workout gives you an idea of what a single day from the program looks like.

This workout is designed for someone who:

— wants to lose body fat and get into great condition
— wants to build some lean muscle
— has a couple of kettlebells available to train with
— has no major injuries or exercises they cannot do

If this describes you, I encourage you to apply for the program below!

Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …

BUT the workout below is a basic sample.

If you’re interested in the 28 Day KB Body Revival Challenge, please apply below. As I write this we have 10 to 12 spots left of 33 total available. We kick off Monday, February 5th.

– Forest


Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.


++ Attention kettlebell fans ++

We are looking for 33 people to join us for our upcoming 28 Day Kettlebell Body Revival Challenge!

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day Kettlebell Body Revival Challenge could be EXACTLY what you need to make it happen.

You see, we run several of these online Challenges each year, and the participants get incredible results.

And this is my personal invite to YOU to apply for our upcoming 28 Day Kettlebell Body Revival Challenge, kicking off Monday, Feb 5th, 2018!


Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:


IMO – why you haven’t gotten results

I talk personally with people every single day who are looking to:

– Start a new fitness program
– Lose fat
– Gain muscle
– Improve overall health

Some are currently doing some kind of workouts, some are just getting back into things …

… but ultimately, one way or the other, they aren’t getting the results they want … otherwise they wouldn’t be seeking my help! 🙂

Now, more than ever, there is an ABUNDANCE of information every topic you can think of readily available. Including health and fitness. So lack of information is NOT the issue.

I think that:

1 – Having a strong reason WHY you want to make changes (a lot of people never really think about it. The questionnaire for the 28 Day Kettlebell Body Revival Challenge we have kicking off Monday, February 5th is intended to make you get really clear on this. I suggest if you are even remotely interested, you take this time to fill it out, even if for this reason alone => http://bit.ly/kbbodyrevival2)

2 – Having a plan that is SPECIFIC to those goals (with so much information out there, it can be tough to know WHAT to implement, and what not to! – that’s why you need professional advice and help)

3 – Having accountability and a strong social support network to KEEP you on track and to help you KEEP working, ’till you get where you want to go (this is built in to a program like the 28 Day Kettlebell Body Revival Challenge)

IMO, these are the big 3 reasons why people don’t end up getting the results they are looking for.

So advice for today is, if you want to reach your goals, get these three things in order.

This is simple, yet highly powerful.

Put it into action, and I think you will be surprised at the results!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement

PS – Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:


PPS – I just got back from a GREAT day at the Perform Better one day event in San Francisco.

We heard from Lee Burton on the importance of client screening for best results … from Charlie Weingroff on some revolutionary concepts in energy system training … from Martin Rooney on how to inspire your clients with both heart AND smarts … and from Todd Durkin CONTAGIASM! …

… maybe I’ll do a future post with some more detailed take-aways from the event.

But I honestly think the biggest take-away was what I touched on in today’s article! – that there are actually MANY valid approaches that work GREAT, but that it’s about having that strong reason why, having an intelligent plan to get there, and having the support to keep going, that gets you results in the end.

Apply for the upcoming 28 Day Kettlebell Body Revival Challenge here:


[new video] Drill for Pain-Free Single Kettlebell Cleans

The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today 🙂

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement


GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

“Hybrid” CORE Kettlebell Cardio Workout

2018 is off to a great start at FVT.

Both of our locations are cranking at full speed!

So I thought it would be a good time to share a workout from the “playbook” we use at FVT to run our workouts – the CORE Kettlebell System.

Here is an overview of what this sample workout will look like:

– Bodyweight – based warm up – all together
– Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
– Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
– Cool down – all together.

This is a great way to set up a workout if YOU are leading a big group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this –


Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.


Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

run in Place
bodyweight Squat
plank Hold
leg Swings


Do as many rounds as possible in 20 minutes:

12 box jumps
12 push ups
7 burpees
12 inverted rows
10 1 arm KB swing (per side)
12 x body mountain climb
8 KB goblet squat


Perform each exercise for 30 seconds. No rest between moves; transition from one to the next. Do three rounds total:

KB rack carry (30 seconds per side)
bear crawl
shuttle sprint OR jumping jacks OR bike sprint


Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon


There you have a sample workout from the CORE Kettlebell System.

But if you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

I recommend that you check out the full CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting