HKS – 6 week training cycle

Hybrid Kettlebell Muscle is flying off the shelves! – we are coming up on the first 100 copies sold.

1st 100 customers save 50% off the regular price. More info and oder here: Hybrid Kettlebell Muscle

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Every time we finish a 6 week training cycle with my Hybrid Kettlebell Muscle group, 95% of the folks (who attend regularly) end up getting stronger, and setting new personal bests.

It’s SOOO cool to see!

And honestly, it’s not rocket science.

It just takes a *little* more attention to detail than you’re probably used to.

See, the #1 key to actually get stronger on a consistent basis is the principle of progressive overload.

Put simply, muscle grows bigger and stronger in response to a training stimulus.

And to keep making gains, you need to continue making greater demands on it.

If you come in and do the same workout over and over again … using the same weights over and over again … doing the same number and type of push ups, pull ups, or whatever else … you are going to stay the same.

Shocking, I know 🙂

But – this is what the VAST majority of people do!

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So what we do is set people up for success.

We set a goal at the BEGINNING of a training cycle for our big lifts (squat, bench, deadlift).

Then, using that goal, we caculate specific weights – based on specific percentages and rep counts, based on their end training goal – for each workout.

(You can get the exact cycle that we use, that works so well, in the new Hybrid Kettlebell Muscle program.)

ALSO – we ALWAYS write the weights down that we use. This way, we know exactly what we used the workout before, how that went, what we need to do today to beat it, etc.

(Please, please, please do not tell me that you “remember” what you did last week, and don’t need to keep a training log. People tell me this over and over and over again when they first start training at FVT. Then we make them start using a training journal. Turns out, it’s REALLY tough to remember exactly what weight you used for all three to four sets of all the major lifts for each of the last twelve weeks 🙂 And you end up getting better and stronger over the long run as a result. KEEP A TRAINING LOG IF YOU ARE SERIOUS ABOUT MAKING GAINS!!)

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In conclusion, if you want to keep getting stronger on a consistent basis, your #1 key is using the principle of progressive overload, and ideally doing it as we outline in today’s article.

Get Hybrid Kettlebell Muscle for all the details on exactly how to set this up for maximum success:

Hybrid Kettlebell Muscle

Here’s to getting swole for summer!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

Hybrid Kettlebell Muscle – Sample Workout

Today I want to hook you up with a sample workout from my new Hybrid Kettlebell Muscle program.

Although dozens of folks have already started on the program since we announced its release yesterday … it makes sense to get a feel for what the workouts you’ll be doing look like, before committing to doing it:

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Hybrid Kettlebell Muscle – Sample Workout

PART 1

Perform five reps of the “modified sumo” deadlift. (You could alternatively do a double KB sumo deadlift if you do not have access to a barbell).

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 95 pounds (women) and 135 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press

(If you only have one kettlebell, do 5 reps per side)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

FINISHER – Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– Split squat with single KB in goblet position – 10 reps per leg
– Hamstring fall out – 5
– Spiderman climb w push up – 10 reps PER SIDE –

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Now in the full program, we give you recommended weights for each exercise, so that you have an idea where you should be, and where to start.

We also give you video demos, so that you know how to perform all of the exercises with safe and effective form.

But this sample should give you a great idea.

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Hybrid Kettlebell Muscle is NOT complex – but that’s what makes it powerful.

Each exercise in every workout is chosen for a very specific reason – to move you towards your goal of getting stronger and more muscular, six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific weights every time you work out, based on a percentage of your training goals for the end of the six weeks.

Learn more and get the full program at the link below:

=> Hybrid Kettlebell Muscle

Here’s to your training success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

New 6 Week Kettlebell/Barbell Strength Program

“Traditional” strength programs – where you focus on a couple of bodyparts each day, and hammer them into oblivion with a variety of exercises and lots of volume – can actually be great for getting big and strong.

Thing is, they don’t do much for fat loss, or as far as carry-over to any sort of athletic activities, or even every day movement.

They can also be really hard on your body, causing aches and pains that won’t go away.

On the other hand, programs designed for pure fat loss and conditioning aren’t always the best either.

Many times, they rely on mostly bodyweight moves or light weights, and though you may get in great shape, you can end up losing muscle.

Bummer!

But if you want to get strong AND lean AND jacked AND athletic at the SAME TIME … I have a new program that may be right up your alley 🙂

It’s called Hybrid Kettlebell Muscle.

And in this new program, you are going to learn how to properly combine the traditional barbell lifts (squat, bench, deadlift) with kettlebells for the perfect balance.

I think it’s one of the best around for this specific type of training and goals.

As a matter of fact, I don’t know of anything out there that’s exactly like it.

Check the program out at the link below – 1st 100 customers save 50% off the regular price:

New 6 Week Kettlebell/Barbell Strength Program

Here’s to getting LEAN and JACKED before summer!!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

(video) Kettlebell Turkish Get Up with Proper Form

It is believed that ancient wrestlers in what is now Turkey invented the get up to prepare for their grueling competitions.

Sadly, it is an exercise often neglected or dismissed by people who do not understand how to do it, or what it can do for the body.

However, it is unbelievable move for overall mobility and stability of the core, shoulders, and hips.

No other single exercise can do all of this.

And that’s why if you’re NOT doing get ups now, you need to start, ASAP!

Check out today’s video – you’ll see the whole movement at speed, and then broken down into steps:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

This is obviously a quick overview, but it is a good intro to the move, and a start.

For more in-depth instruction, check out my Beginner’s Guide to Kettlebell Training.

You’ll learn the basics of the safe and effective KB training. You’ll also get a sample workout to hone your skills.

Get it free for a limited time at the link below:

http://forestvance.com/beginnerskbguide

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor

Video – Quick Kettlebell Warm Up

Today, I am going to show you a quick warm up you can do before your next kettlebell workout!

You may or may not be getting warmed up before your kettlebell workouts now.

But, it is very important that you do so.

Among other things, warming up properly will help you get mentally and physically ready for your training session, keep you injury free, and actually improve your performance:

Video – Quick Kettlebell Warm Up

– Start with getting some music going that you like and visualizing the session ahead
– Next do your soft tissue work. Hit areas that are specifically tight for YOU with a foam roll, lacrosse ball, etc.
– Do some kind of “cardio” — run in place, jumping jack, etc.
– The final segment is going to be some dynamic flexibility and muscle activation.

Check out the video that walks you through this pre-KB workout warm up sequence here:

If you found this helpful, also be sure to check out the full PreHab Revolution program here:

=> PreHab Revolution

SO — now you have no excuse to skip your kettlebell warm up. Just a three to five minute time investment before your training session goes a long way.

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

PS – If you:

– Are constantly battling injuries from hard training
– Live with a little – or a lot of! – chronic pain
– Want to move better and improve your workout performance
– KNOW you need to improve your mobility – but aren’t really doing anything about it

Check out my PreHab Revolution program at the link below – it’s on sale this week for my birthday!

=> PreHab Revolution

April 2019 42 Day Kettlebell Challenge – Sample Workout

We are officially starting our April 2019 42 Day Kettlebell Challenge this coming Monday, April 15th.

I am excited to be working with a new group!

(There is still time to get in if you are interested – info at the bottom of this post.)

For one, it’s my 38th birthday this coming Tuesday the 16th. I was 14 years old when I started lifting weights. So this will mark my 25th year in the strength game!

Also, the energy and enthusiasm in the first week of a new Challenge is so great.

So if you want to get in and haven’t yet, I encourage you to submit an application – info at the bottom of this message.

All this said, I wanted to share a sample workout from the program with you.

This sample does not include many of the things that make these Challenges unique:

Accountability – you post every time in our private group when you complete a workout – this is SUCH a key element that is missing from so many online programs
New workouts – we give you a fresh new workout plan every week for the 42 days – following a similar “theme”, so that you can work on similar movements and continue to get better, but also so that you never repeat the exact same workout twice
Feedback – post your questions, your victories, your losses – anything to the group, and we will be there to coach and motivate and bring you along the way
Focus – having a 42 day period where you are zeroed in on a specific goal is POWERFUL for breakthrus in all areas of life!
Group dynamic – you’ll have a cohort of folks doing the exact same Challenge with you at the exact same time – which keeps you movtivated and on track

BUT – it gives you an idea of what to expect:

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KB Shred – Sample Workout
*video demo links included in full program

WARM UP

Do each exercise at a medium pace for 30 seconds. No rest between movements. Do 3 rounds total:

— Prisoner Lunges w/ twist
— Shoulder Pass Throughs (can be done with a broom, jump rope or resistance band held taught)
— Good Mornings

MAIN CIRCUIT

Do 4 rounds of the following:

— 10 Double KB Deadlifts (recommended weight: 16-20K women, 24-32K Men)
— 10 Kettlebell jump squats
— 8 KB Pushups
— 6 Long Jump Burpee Shuffle:
— 5/ea Bottoms Up Kettlebell Press (recommended weights:8-12K women, 16-20K Men)

FINISHER: Do 3 rounds of the following moves for 40 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds:

— Lateral Jump High Knees
— Bear Plank Sit Through
— Split Shuffle
— Plank with Hip Twist

COOL DOWN

Perform each move for 30 seconds, 2 rounds:

— Butterfly Stretch
— Bird Dog
— Thoracic Prone Rotation

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Want to join us for our April 2019 42 Day Kettlebell Challenge?

IMPORTANT – in my last email, I sent a direct link to the sign up page as an experiment.

Typically, we get applications from everyone and review them to make sure each participant is a great fit, based on their current goals, fitness level, etc.

We always get hundreds of applications, and as you can imagine, it’s a lot of work to go through them!

We decided to try skipping that part of the process, and letting people “self-select”, so to speak.

That was our mistake, and I apologize.

Though it’s time-consuming, it’s also critical.

Because we want to know a little about you and your goals and make sure the Challenge is a good fit, before just throwing you in the fire.

So if you want to join for this upcoming program, please submit your application at the link below:

KB Shred – 42 Day Challenge – submit your application here

We will personally review your app and get back to you on next steps, as to if the Challenge is a fit, and how to sign up.

I look forward to hearing from you!

– Forest Vance, MS
Certified Russian Kettlebell Instructor
ForestVance.com

15 min kettlebell-bodyweight EMOM workout

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

One cool thing about them is that they remove much of the thinking from a training session; the clock decides when you’ll be working and when you’ll be resting.

They are also a great tool for measuring progress from week to week; you can see if the time you’re taking to complete the prescribed movements is going down, and/or if the rest period you end up getting is going up.

Take today’s workout for example:

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15 min kettlebell-bodyweight EMOM workout

http://bit.ly/42daykbshred

Set your timer for 60 second intervals. Perform the prescribed number of reps of each exercise at the start of each 60 second interval. Your rest period is the time between when you complete your work set, and the next 60 second interval starts. Do five rounds of the circuit below, sticking with this same work / rest structure (workout should take 15 minutes total):

MINUTE 1 – 20 KB swings (24k men / 16k women)
MINUTE 2 – 15 push ups
MINUTE 3 – 8 burpees
MINUTE 4 – 20 KB swings (24k men / 16k women)

… continue and repeat for 15 minutes!

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If you liked this workout, you should check out our upcoming 42 Day KB Shred Challenge.

You’ll use a structured, unique, highly challenging kettlebell-based training plan to:

– Get strength and conditioning results that show up in body transformation
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support. (THIS is the game-changer BTW, and is what makes this program DIFFERENT from all the others out there.)

Details on the Challenge and grab your spot at the link below:

http://bit.ly/42daykbshred

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

42 Day KB Shred Challenge

TO – kettlebell fans everywhere!

This is an open letter to all who are looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

I am writing to you today because I bring great news 🙂

You see – contrary to what you might believe, there IS a simple solution to help you reach your goals.

And I’m going to tell you more about exactly what it is, in just a minute …

The Power of the Kettlebell for Rapid Fat Loss

You see, I personally started training with kettlebells about 11 years ago.

I was looking to:

– Lose fat
– Gain muscle
– Improve overall health

And I was training pretty consistently. But I wasn’t really getting the results I wanted.

A friend of mine brought a kettlebell to a training session, and I was instantly hooked!

I was blown away at how CHALLENGING the workout was, with just a (relatively) light kettlebell, and in about 15 minutes.

Over the next six or eight weeks leading up to my wedding, I lost 12 pounds of body fat, gained 3 pounds of lean muscle, and got to what was probably my all-time lowest body fat percentage. Introducing KETTLEBELLS into my routine, I’m convinced, was one of the biggest reasons I was able to get such tremendous results.

And now I’ve taken everything I’ve learned through multiple KB certs, opening 3 kettlebell-focused gyms, and training thousands and thousands of KB clients, and put it into this program:

42 Day Kettlebell Shred

This 6 week Challenge is specifically designed for men and women looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

And finally, important to note: you need a couple of KBs to do the workouts – ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

The cost for the full program, everything listed above, is 99 USD.

Sign up now at the link below:

http://bit.ly/42daykbshred

Thanks for reading, and look forward to working with you –

– Forest Vance, ForestVance.com

PS – Check out a few comments from my online kettlebell clients/blog readers/email subcribers/etc.

“My “gym” is outdoors wherever I happen to be parked(I’m a trucker). My ultimate goal is to get down to my maximum weight when I was in the army(184lbs). That was when i was in my early 20′s. when I started working out, I weighed 278. Today, at 52, I’m down to 231.”

– Jim

“I’m 58 years old and completed P90X 2 years ago and Insanity last year, but both times I could not stay motivated to work that long and hard on a regular basis. This spring I did Insanity again but the results were disappointing. Then I discovered Kettlebells! Between the short intense workouts and the way my body is responding, I’m hooked! Starting on my 4th week and loving your straightforward instruction and the variety of your workouts.”

– Britt

“I’m a Type 2 diabetic, and can proudly say that I manage this condition 100% drug-free, thanks in large part to my kettlebell workouts!”

– Steve

Then go sign up for our upcoming Challenge at the link below:

http://bit.ly/42daykbshred

 

(video) KB / BW 5 Minute Challenge Workout

Here is a quick, fun challenge to try.

You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time:

KB / BW 5 Minute Challenge Workout

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!

Check out the video here:

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We’re kicking off “Foundations week” for our upcoming 42 Day KB Shred Challenge TODAY.

This is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day KB Shred Challenge, starting the next week.

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

You can still get in, but you’ll need to submit an app ASAP:

http://bit.ly/kbfoundations

Hope to hear from ya 🙂

And to your success! –

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

Kettlebell “Foundations” Beta Program – Sample Workout, Day 1

Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Thought I’d share a sample routine from the program.

Check it out!

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Kettlebell Foundations Program – Sample Workout, Day 1
http://bit.ly/kbfoundations

WELCOME to Kettlebell Foundations!

My goal with this program is to set you on the path towards safe and effective kettlebell training.

Over the coming week, I will introduce you to the “big six” KB moves – swing, clean, press, snatch, squat, and get up.

You’ll be ready to rock going into the 42 Day – KB Shred Challenge, starting next week.

We’ll go through four practice sessions this week, each lasting 20-30 minutes each.

Think of this like a virtual KB workshop, broken down into four parts 🙂

After you complete each workout, if you can post your questions to the private group, I can give you feedback and corrections, and you’re going to get FAR more out of the program.

Also, I encourage you to take videos of you performing any and all of the movements, and post them in the private group. If you look through the post archives, you’ll see the value of this and how much it helps with the feedback I can provide to you, and the rest of the group.

It’s going to be the closest you can get to actually coming to my kettlebell gym and attending an in-person workshop day with me – without actually doing so 🙂

Let’s do this!

DAY 1 – THE SWING

VIDEOS TO REVIEW (available inside the Kettlebell Foundations coaching area)

– Hip hinge
– Deadlift
– Hike pass to swing
– TROUBLESHOOT
– 1 arm swing
– Swing workout

WORKOUT TO DO

– Hip hinge – 2 sets, 5 reps each, rest ~ 30 sec between
– Deadlift – 2 sets, 5 reps each, rest ~ 30 sec between
– Hike pass to swing – 2 sets, 10 reps each, rest ~ 30 sec between
– 1 arm swing – 2 sets, 5 reps per side, rest ~ 30 sec between
– Swing workout – 6 x :30 swings (your choice); alternate with :30 active recovery

TROUBLESHOOT + COACHING

Post in the group when you’ve completed your workout. Post any chaellenges you experienced. Post your form feedback videos so that we can help and get your form right!

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Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

If you are thinking of signing up, hope this sample routine from the program helped to give you an idea of what we’ll be working on.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Look forward to working with you!

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com