(sample workout) 28 Day KB Shred – wk 4 / day 2

Spots in the 28 Day KB Shred Challenge are filling fast! We start this coming Monday the 2nd!

Details + link to apply copied at bottom of this message.

Here is a sample workout from the last 28 Day Shred Challenge we did in January of 2018.

– Forest and the FVT Team

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28 Day KB Shred – wk 4 / day 2

PART 1 – 15 minute running clock. Start with pull ups / inverted rows, when time is up for 1st exercise, move to 2nd exercise … clock keeps running, take as little rest as possible to transition.

If needed, you can rest during sets – ex 3 minutes of KB swings, do 45 seconds of swings, put KB down to rest for a few, pick it back up and 35 more seconds, put KB down to rest for a few, etc until you reach 3 minutes:

– pull ups OR inverted rows OR 1 arm KB rows – as many reps as possible in 1 minute (30 seconds per side if doing 1 arm KB rows) (1 arm KB rows – recommended weights – women 12k/16; men 20k/24k)

*video demos included in full training plan*

– push ups – as many reps as possible in 2 minutes (standard, from toes push ups, OR elevate hands on bench/box/etc if needed)
– two hand KB swings – as many reps as possible in 3 minutes
(recommended weights – women 12k/16; men 20k/24k) –
– alternating reverse lunges – as many reps as possible in 4 minutes
– jump rope skips OR jumping jacks – as many reps as possible in 5
minutes

PART 2 – Do the following circuit 3 times, resting as little as possible:

– swing lunge – 10 per side
– T plank rotation – 10 per side
– squat jumps – 10

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

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 KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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:

http://bit.ly/28daykb

STOP doing “American” swings (WHY, and what to do instead)

If you missed it – I opened up the video QnA this week to ALL fans of my KB Basics FB page.

It was a great one! – we went for ~20 mins, and covered topics such as:

– why you probably should NOT be doing overhead swings – and what to do instead
– advanced grip tips on the clean and snatch
– advanced rack position tips

And more.

Check it out below:

Hope it helps, to your success! –

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

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

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 KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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:

http://bit.ly/28daykb

15 min Kettlebell / Bodyweight AMRAP

AMRAP is an acronym that stands for “As Many Reps As Possible” OR “As Many Rounds As Possible”

It is a perfect format for building intensity, conditioning, endurance, and mental toughness.

I use the format frequently in my workout programming, such as in the 28 Day KB Shred Challenge (details below)

Here is an example from this morning’s boot camp sessions at FVT:

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15 min Kettlebell / Bodyweight AMRAP

Do as many rounds as you can in 15 minutes of:

5 1 arm KB press right
5 1 arm KB press left
(recommneded weights = 8k/12k women; 16k/20k men)
16 alternating reverse lunges (8 per side)
15 two hand KB swing (recommended weights = 16k+ women; 24k+ men)
12 ring rows
7 burpees

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These type of workouts are great for tracking your gains, and progressing your workouts as you get stronger.

Because if you take workout like this and repeat it, say, one time per month, you can see if you are getting MORE rounds / reps – and if your fitness level is quantifiably improving.

NOTE: It is VERY important to program these workouts intelligently. This would include – making sure you are hitting all of your major movement patterns; that you are programming the RIGHT rep range of each movement for both the results you are after, maximum safety, etc; that workouts fit together in the big picture and are progressing you intelligently towards a goal; and much more. This is why – unless you are a highly qualified and in-the-trenches experienced fitness professional, I do not recommend putting your own workouts together. Get programs that are tested and proven so that you can get the best results.

To sum up – your goals include fat loss, endurance, and better overall fitness, I recommend incorporating AMRAP workouts like the one in today’s article into your routine!

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

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=======

++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

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 KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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:

http://bit.ly/28daykb

KB Shred – 28 Day 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 KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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 the Spring 2018 28 Day KB Shred Challenge!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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:

http://bit.ly/28daykb

– Forest and the FVT Team

quick favor?

Hello!

Happy Monday to you :)

So, because we are opening up the application period tomorrow, March 27th, for the April 2018 28 Day Kettlebell Shred Challenge …

And in these Challenges, I hop on a live video every week, to answer questions, go over KB technique tips specific to the workouts we are doing in the current programming, etc …

I have decided, for this week, to do a live video QnA for EVERYONE on both my KB newsletter list, and that are fans of my KB Basics FB page.

And I was wondering, can I get your help with this?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training technique.

Maybe the KB is whacking you in the wrist when you do your cleans. Maybe you want to incorporate Turkish get ups into your routine, but you are getting stuck at a specific place in the movement. Maybe your lower back is bothering you when you do KB swings. Etc etc etc.

I will be on the live video for about 20 minutes TOMORROW, Tuesday, March 27th at 1030am PST. And I will answer the questions that come up the most in the comments of the of the post at the top of my KB Basics FB page.

You can hop on live, and you’ll also be able to watch the replay.

Cool?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training techinque.

Thanks in advance –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
http://facebook.com/kettlebellbasics

PS – We will be accepting applications for the April 2018 28 Day KB Shred Challenge starting tomorrow, Tuesday, March 27th, 2018 – stay tuned.

[video] TGU / SQ2P / Snatch Kettlebell Complex Challenge Workout

TGU / SQ2P / Snatch Kettlebell Complex Challenge Workout

Prescribed weight is 20k for men, 12k for women.

Turkish Get Up
Squat to Overhead Press
Snatch

Start with your Turkish Get Up, on the right side. Then do two Squat to
Overhead Presses. Now do three Snatches. Finish it off with a Reverse Turkish Get Up, going back down the floor.

Now switch to the other side, and repeat.

10 rounds each side, for time.

A quick note … while this challenge is for time, do not let your form suffer. This is still a workout so don’t let the clock destroy your technique!

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The Kettlebell GAINZ 2.0 launch sale is ending soon. Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For the next few days, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

Kettlebell GAINZ – Week 5, Workout A

Kettlebell GAINZ – Week 5, Workout B

1 – PRESSING LADDER

KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

Do four ladders up to 4 reps each.

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

*Demo vids provided in full program:

Kettlebell GAINZ 2.0
2 – BURNER – set your timer for 13 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows) –
5 dips (use low bars and foot assistance if needed) –
7 push ups (knees OR toes)
9 KB swings (32k recommended weight – men; 20k recommended weight
– women)

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

#

The Kettlebell GAINZ 2.0 launch sale is ending soon. Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For the next few days, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

Kettlebell Full Body Attack (video)

I’m going to show you today what could be one of the most difficult double kettlebell exercises around.

It’s called the Kettlebell Full Body Attack!

*We use moves like this in Kettlebell GAINZ 2.0 to help you gain strength and muscle, while staying lean and athletic at the same time => get your kettlebell GAINZ

You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the KBs – which is really small.

So these are 16 kilo ‘bells (used in the video), and the bottom of these are a decent sized base.

Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward.

From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

So there is your Total Body Attack. You can use that at the beginning of your workout as a total body strength move or you can use it at the end with lighter weight as a finisher.

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Kettlebell GAINZ 2.0 is on sale now!

For this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

But, it’s on a “dime sale” – so the price goes up by .10 every time someone buys. Get it now at the link below:

Kettlebell GAINZ 2.0

Kettlebell GAINZ – Week 3, Workout A

Kettlebell GAINZ – Week 3, Workout A

1 – Goblet Squat OR Double KB Squat (if access to) / Pull Up Superset

Start by doing 6 single / double KB squats. (M suggested single KB weight = 44 to 70 pounds; W =26 to 44 pounds. If double Kbs – 2×35 or 44 for
men, 2×18 or 26 for women)

Follow the KB squats with 1 pull up.

Do 8 KB squats.

Do 2 pull ups.

Do 10 KB squats.

Do 3 pull ups.

Do 12 KB squats.

Do 4 pull ups.

*If pull ups too EASY – do 2 / 4 / 6 / 8 reps instead
*If pull ups too HARD – do 8 / 10 / 12 / 14 reps instead on the inverted row

After completing the ladder, rest about :60 and repeat.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

2 – Renegade Rows (M suggested weight 35 to 54 pounds; W suggested weight 26 to 35 pounds)

Perform 4 sets of 12 reps (6 per side); resting about 45-60 seconds between sets.

*If only 1 KB – perform in push up position w off hand on the ground, and “shuffle” back and forth and switch reps every time

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

3 – Snatches (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)

Do 70 total, switching hands every 5-10 reps. Time yourself and do all 60 reps as fast as you can. EMPHASIZE GREAT FORM AND SAFETY. As your conditioning level / proficiency with the movement improves, strive to improve your time.

*Demo vids provided in full program:

Kettlebell GAINZ 2.0

#

Kettlebell GAINZ 2.0 is now available! Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

Kettlebell GAINZ 2.0

Ok!

Kettlebell GAINZ 2.0 is now available at the link below:

Kettlebell GAINZ 2.0

Following up on my email from a couple of days ago, this is the new KB course I have been working on.

Kettlebell GAINZ 2.0 designed specifically for folks who want to gain serious strength and size … but also want to stay lean and athletic and in great shape, all at the same time.

You can read about the “beta test” group we took through the original program at the link below:

Kettlebell GAINZ 2.0

Now I have updated and improved and completely re-done the program for 2018, so that you can get even better results.

So for this week, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.

(The program is on a dime sale, so the price goes up .10 every time someone buys. As I write this email, the entire package is $21, but I expect it to rise quickly)

I’ll be back later this week with some sample workouts and stuff … but if you want the best deal, I recommend that you pick up the program as soon as possible:

Kettlebell GAINZ 2.0

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com