Month: April 2018

NEW 6 week KB program

On By adminIn Kettlebell WorkoutsLeave a comment

So Mike emails me yesterday, and says:

“I want to announce that …

For all your buyers …

I will be giving away a copy of the Kick-boxer Kettlebell 6 Week Program”

And I’m thinking – you have got to be kidding 🙂

Because now you get ALL of the programs below:

– Kickboxer Abs 2.0
– My 10 Minute KB Workouts for Fat Loss program bonus
– this new 6 week Kick-boxer Kettlebell 6 Week Program

This is borderline overdoing it, giving away too much.

But our loss is your gain!

Because when you order using this special link before tomorrow, Saturday, April 28th 2018, you’ll get six MORE weeks of bonus workouts like the one below:

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Kick-boxer Kettlebell 6 Week Program – week 5, Tuesday & Saturday, Upper Body/Core

1 – Clean and Press + Burpee

14 Reps/Side + 10 Reps, 3 Sets

2 – Military Press

12 Reps/Side, 3 Sets

3 – Double Arm Swing

12 Reps, 3 Sets

4 – Push-Up Row

8 Reps/Side, 3 Sets

5 – Plank

30 Secs, 4 Sets

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If you liked that workout, here is what to do:

1 – Order Kickboxer Abs 2.0, using the link below:

http://bit.ly/kickboxerabs10

2 – Mike (creator of Kickboxer Abs) will send me a list of folks who have purchased his program through my recommendation this week, and I will send you a copy of my 10 Minute Kettlebell Workouts for Fat Loss program, AND the 6 week Kick-boxer Kettlebell – for FREE – at the end of the promotion.

Again – there is no need to forward us your receipt, etc – your purchase will be automatically tracked through our system, and we will send you the bonus at the end of the promotion.

But you’ll need to move fast if you want to get in on this incredible deal, it’s ending very soon.

To your success! –

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

Free 6 Week KBs for Fat Loss Program + “Kickboxer Abs”

On By adminIn General, Kettlebell WorkoutsLeave a comment

Yesterday, I shared a 10 minute workout that you could do any time, any place, with just a single kettlebell, and in about 10 minutes time.

(link is at the bottom of this message to see the workout if you missed it)

Well, if you liked this workout, great news 🙂

Because I am going to give you my full 10 Minute Kettlebell Workouts for Fat Loss program FREE this week! …

When you purchase Kickboxer Abs 2.0 through my recommendation.

Kickboxer Abs 2.0 is a fun, unique program that uses 5 minute ab workouts to help you get a flatter, tighter midsection …

… and it pairs perfectly with my 10 Minute Kettlebell Workouts for Fat Loss program.

Put these two programs together, and you are on your way to some AMAZING results in the next 4-6 weeks.

So here is what to do:

1 – Order Kickboxer Abs 2.0, using the link below:

http://bit.ly/kickboxerabs7

2 – Mike (creator of Kickboxer Abs) will send me a list of folks who have purchased his program through my recommendation this week, and I will send you a copy of my 10 Minute Kettlebell Workouts for Fat Loss program – for FREE – at the end of the promotion.

Again – there is no need to forward us your receipt, etc – your purchase will be automatically tracked through our system, and we will send you the bonus at the end of the promotion.

You work hard, and deserve fat loss results. Get these programs, put them into action, and look forward to hearing about your success!

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

PS – Here is the link to check out the KB workout I posted yesterday:

http://forestvance.com/2018/04/vid-10-min-kb-workout/

[vid] 10 Min KB Workout

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

Kettlebells are the PERFECT tool for rapid fat loss.

For one, when it comes to burning calories, KB training easily beats traditional “cardio” and other forms of fat loss training.

Kettlebells are also great because you get both a strength and cardio benefit at the same time. You are able to raise your heart rate and and reap all of the benefits of cardiovascular training, plus get a full – body strength training workout.

And you can use them anywhere. You can do a kettlebell workout in your room, a home office, at the park, or in your backyard.

So today’s workout combines the fat loss power of kettlebells with a metabolic circuit – style training session to give you the ultimate time – efficient rapid fat loss results!

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10 Minute Kettlebell Workout #1

Get as many rounds as possible in 10 minutes of:

– 5 burpees
– 5 alternating goblet lunges
– 10 push ups
– 10 kettlebell swings
– 20 jumping jacks

Watch the video that shows you how to do it here:

If you like this workout, you’ll probably also enjoy 10 Minute Kettlebell Workouts for Fat Loss – it’s a 6 week, “Ultra-Minimalist” time-efficent KB program for rapid fat loss results.

I am going to be giving it away for free later this week as a bonus.

Stay tuned for details if you are interested.

And let me know how it goes with 10 Minute Kettlebell Workout #1!

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

[vid] The KB Arm Bar

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

When folks are looking to improve their shoulder mobility AND / OR stability, one of the first exercises I recommend – in most cases – is the kettlebell arm bar.

It is great for:

– opening up the rib cage
– opening up the thoracic spine
– loosening up the pecs
– loosening up the fascial line between the pecs and the opposite hip
– keeping your shoulders feeling great!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too:

Incorporate the movement into your routine and see the change you can create!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – For increased shoulder mobility / stability, I also recommend you check this out:

http://forestvance.com/regeneratenew

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regeneratenew

REGENERATE Hinge Sequence 1 (free sample)

On By adminIn General, Tips and TricksLeave a comment

If you are like me, you like to train HARD!

You push yourself to the limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

And these nagging aches and pains and injuries end up getting in the way of your workouts, and your LIFE!

The solution that I have come up with personally, for my training clients, is this:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Now incorporating these sequences into my own training and with my clients over the last few months has been a GAME CHANGER, and I want to get this program into as many hands as possible. So I am putting it up on sale later this week, in celebration of my 37th birthday.

In the meantime, here is a free sample:

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REGENERATE Hinge Sequence 1

*Hold each pose / stretch for 60 seconds
*Do this sequence to help you recover from Deadlifts, KB Swings, Cleans, Snatches, or any other hip dominant exercise

Reverse Pigeon Stretch (60 seconds per side) https://www.youtube.com/results?search_query=reverse+pigeon+stretch

Wall Hamstring Stretch (60 seconds per side) https://www.youtube.com/results?search_query=wall+hamstring+stretch

Modified Cobra Pose https://www.youtube.com/results?search_query=modified+cobra+pose

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REGENERATE Hinge Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that Deadlift, KB Swing, Clean, Snatch, or any other “hip dominant” workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situation is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it.

So stay tuned – it will be up for sale very soon!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

Brutal 18 Min Kettlebell / Bodyweight EMOM

On By adminIn Kettlebell Workouts, VideosLeave a comment

EMOM (stands for every minute on the minute) is a type of HIIT workout where you perform a specific task at the start of every minute for a set amount of time.

It is a great way to work on:

– workout pacing
– progression from one training session to the next
– analyze performing DURING the workout

And much more.

Here is a seemingly simple, but quite tough, 18 minute Kettlebell / Bodyweight EMOM for you to try:

– Set your timer for 60 second intervals.
– At the start of interval one, do 10 one arm KB swings per side.
– Your rest before the next exercise is the remaining time from when you are finished with this set, until the next 60 second interval starts.
– At the start of 60 second interval two, do 20 push ups. Rest period is the same as with the swings (remaining time before next interval)
– At the start of 60 second interval three, do 10 walking lunges per leg.
– Same rest period, now roll right back to the top and repeat five more times for a total of six rounds of each move and an 18 minute workout.

You can check out the video below for a demo (NOTE – reps / exercises may be slightly tweaked, scaled up or down, etc – but overall workout structure is the same):

And, if you liked this workout, I think you will love the Funk Roberts HIIT workout bundle. It is on sale this week and has dozens and dozens and dozens more workouts like this one from top trainer (and good friend of mine) Funk Roberts:

Funk Roberts HIIT workout bundle => http://bit.ly/funkrobertshiitbundle

To your success! –

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

KB / Bodyweight Team Boot Camp Workout

On By adminIn Kettlebell WorkoutsLeave a comment

When you are setting up and leading kettlebell workouts in a group, it can be a different dynamic.

It is as much about the workout itself as it is about:

– engaging people
– getting them to work together
– getting them to have fun and get their minds off the workout a bit

THIS is what ultimately gets clients results, gets them telling all of their friends, and gets them coming back for more.

This workout is a great example of that:

KB / Bodyweight Team Boot Camp Workout

– grab a buddy
– all reps done are COMBINED with you and your partner
– you can split reps evenly, or if one person wants to do more and pick up slack for the other one, etc – you can do that too
– ALL reps of each exercise must be completed of each exercise – between you and your partner – for one full round
– get as many reps as you can in 15 minutes

30 KB swings
20 burpees
200 jump rope skips or jumping jacks
40 Bodyweight squats

This workout is a sample from my KB Boot Camp Workouts Mega – Pack.

You will get dozens and dozens of workout ideas like this that you can just plug and play and save tons of time too with designing workouts for your clients (and yourself):

53+ KB Boot Camp workouts – on sale now

To your success! –

– Forest

Vanessa Hudgens KB Workout (pic)

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I always keep an eye out for people who get awesome fitness results using kettlebells.

So I recently ran across an article in Shape magazine online (of all places) on Vanessa Hudgens, and how she trained to get in shape for a movie she was in a few years back called Sucker Punch.

According to the article, she relied heavily on – you guess it! – KETTLEBELLS, to get her into top shape.

And she wasn’t afraid to lift heavy either. The article said that she deadlifted 180 lbs.

Here are the big take-aways that you can apply to YOUR training:

– Vanessa lifted heavy, and got pretty strong! – and she did NOT “bulk up”. Ladies, if you want to transform your body, and get that lean look – do the same!
– Train using basic, compount movements that stimulate muscle gain, and burn a ton of calories at the same time. Vanessa did moves like squats, pull ups, deadlifts, push ups, box jumps, etc.
– Get with an expert trainer to help program your workouts, hold you accountable, and give you coaching and feedback on your form.

*We have a few spots left in our 28 Day – KB Shred Challenge. It kicks off today officially, but if you apply asap – and it’s a good fit for both of us – we can still get you in. Details and apply at the link below:

http://bit.ly/28daykb

Take these tips, get after it, and let’s make it a great week! –

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