Clean – Squat – Press – Snatch Kettlebell Complex

This is one of my all-time favorite KB complexes.

Be sure to do your tissue quality / mobility + flexibility warm – up … and maybe practice your KB form before you go into the workout full blast … then simply do:

– 1 clean
– 2 squat to overhead presses
– 3 snatches

5-10 times on each arm (depending on your goals and current fitness level); take as much rest as needed to use good form.

If you liked this workout, you’ll love the 28 Day KB Shred Challenge. Details / link to apply below:

28 Day KB Shred

To your success! –

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

15 min Kettlebell / Bodyweight AMRAP

AMRAP stands for “As Many Rounds As Possible” in today’s workout.

It’s you against the clock!

Give it a try, let us know how you do:


15 min Kettlebell / Bodyweight AMRAP

Get as many rounds as possible in 15 mins of:

– 5 KB press / side (recommended weight = 20-24k men / 8-12k women)
– 10 burpees
– 12 two hand KB swing (recommended weight = 24-32k men / 16-20k women)
– 30 jumping jacks


If you’re looking to lose weight and gain strength, you won’t find a better way than this:

=> 28 Day KB Shred Challenge

But hurry and submit your application, because we get started Monday, July 2nd.

To your success! –

– Forest and the FVT Team

(video) 10 Minute Kettlebell Workout #3

I almost always plan a weekend workout for myself.

Life is a little crazy these days, so it’s not quite as easy to schedule an exact time as it used to be 😉 … but at some point, I can almost always get a simple, fast, effective kettlebell workout at home.

So I just make sure to have everything ready – my workout clothes, a couple of kettlebells, my interval timer – and when the opportunity arises, I knock it out.

If you are busy too, I suggest you do the same.

You could make it a weekend thing like I do, and then be a bit more scheduled and regimented during the week … or it could even be the plan for all your workouts, if that’s all you can make work.

Even if all you have time for is 3 or 4 workouts like this per week, paired with smart nutrition, this type of plan get get you some great results:


10 Minute Kettlebell Workout #3

– 5 goblet squats
– 10 spiderman push ups
– 15 swings
– 20 mountain climbers

Get as many rounds as possible in 10 minutes

Watch the video that shows you how to do this workout here:


Getting results is easy when you have a plan. Get more workouts like the one I shared with you today and a complete training plan at the link below:

Kettlebell Challenge Workouts 2.0

To your success! –

– Forest Vance
Master of Sciecne, Human Movement
Certified Personal Trainer

(new video) Hybrid Kettlebell Strength – Workout B

For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:


Hybrid Kettlebell Strength – Workout B – “Metabolic Conditioning”

Unlike our max weight day, this workout maintains a high level of intensity with much less rest. This workout has three pairs of exercises.

Set a timer for 5 minutes, and do as many rounds of that pair of exercises that you can. 60 seconds of rest between each set of exercises.


1st Set

Squat to Overhead Press with KB (6 each side)
12-15 Inverted Rows

Aim for four rounds with perfect form.

2nd Set

7 Burpees
15 Two Hand Kettlebell Swings

Set a goal of hitting 5 rounds in 5 minutes.

3rd Set

Kettlebell Figure 8 to Hold (12 each side)
12 Plank to Push Ups

Set a goal of hitting 3 rounds in 5 minutes.

Make sure to end your workout with some static stretches.

Watch the video for this workout here:


For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:

KB Swing + Burpee Countdown Ladder Challenge

If I had 15 minutes, and I wanted to get a complete full body workout, and all I had was one kettlebell and a small space to do it, this would be one of my top workout choices.

It SEEMS super simple – and it IS! – but it’s also really tough, and really effective.

There are only two moves:

– two hand KB swings
– burpees

(Suggested weight for the swings is 32k for men, 20k for women)

What you do is this.

First, set a timer. You’re going to try and complete the entire workout as fast as you can.

Start with 10 KB swings. (The swings are on the side of lower reps, hence the higher recommended weights. If you are not ready for these, NO PROBLEM – but they are great goals to work towards!)

As soon as you are done, go right into 10 burpees.

Then, you’ll rest as needed, and do 9 swings.

Then you’ll do 9 burpees.

Then 8 swings.

Then 8 burpees.

And you’ll continue in this fashion until you’ve worked your way all the way down to 1 rep of each.


You just worked ALL the muscles in your body, you did it with a single kettlebell, and you did it in 20 minutes or less.

And now there’s just one thing left for you to do. Click here to access the complete Kettlebell Challenge Workouts 2.0 training plan. But hurry, because it won’t be available for long!

To your success –

– Forest Vance
Certified Personal Trainer
Certified Kettlebell Instructor

(video) 10 Min KB Workout #2

Based on recent survey results, one goal that almost everyone is looking for help with is fat loss.

And, also based on survey results, one of the biggest obstacles in the way of reaching that goal, seems to be lack of time.

Believe me – I can relate! Between family, running two gyms, and everything else I have going in a typical week, finding time to keep my personal workout routine going can be really tough.

That’s exactly why, when all else fails, I got my KBs 🙂

Using workouts like the one I’m going to share with you today, you can crank a high-intensity, fat-burning, lean-muscle-building workout any time, any place, in a very short period of time.

In face – this one will only take you 10 minutes!

Check it out:


10 Min KB Workout #2

Set your timer for 30 second intervals. Perform as many reps as possible of each exercise during each interval. Rest period is the time it takes you to switch exercises. Rest 30 seconds between rounds. Do four rounds total. On the first and third rounds, do the lunges and swings on the left side … on the second and fourth, do the lunges and swings on the right:

1 – Reverse KB rack lunges (R)
2 – Close push ups
3 – One arm KB swings (R)
4 – Burpees



No excuses baby, get it done today.

And if you liked this workout, stay tuned – I’ll have info and content based on these type of workouts coming your way all week!

To your success –

– Forest Vance
Certified Personal Trainer
Certified Kettlebell Instructor

500 Rep Kettlebell Challenge (new vid)

500 Rep Kettlebell Challenge

Do the following sequence as fast as possible. Sets do NOT have to be unbroken, BUT you must complete all reps of an exercise before moving on to the next.

EXAMPLE – do 25 swings, rest 30 seconds, do another 25 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 20 swings, rest 30 seconds, do 10 swings, move on to next exercise in sequence (push ups).

— KB Swings
— Push Ups
— Alternating Reverse Lunges
— Knee-to-Elbow Mountain Climbers
— KB Swings

Try to do these exercises in as few sets as you can manage. This challenge is a monster – good luck! (recommended weights = 24k / men, 16k / women)


We are still looking for 12 more people to join our upcoming 28 Day KBs for Fat Loss Challenge.

It kicks off this coming Monday, June 4th!

Keep reading if you are interested, link to apply is at the bottom of this message :)

If YOU are:

– Looking to tighten up and cut down for the summer
– Not getting the results you’d like from your current program
– Just ready to get serious and take your results to the next level

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

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!

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:

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