7 Day KB Program for Beginners – Starts Tomorrow (sample workout inside)


Interest for our 7 day “Foundations” – Beginner kettlebell program is really strong.

Did you reply back and get more info yet?

Read today’s post, and if you are interested, hit me back and let me know!

Cool thing is, we’ve done dozens of these Challenge / coaching programs since 2014.

But this “Foundations” addition is something new.

See, 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 “Freedom from the Gym” kettlebell / bodyweight Challenge, starting the following week (July 8th).

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

Let me give you a sample workout, so you can get an idea of what we will be working on:



VIDEOS TO REVIEW (links to these will be included in the program)

Push up
Recline row
Pull up progression


1 push up (beginner) or 1 pull up (advanced)
2 recline rows (beginner) or 2 push ups (advanced)
3 bodyweight squats

followed by

2 push ups (beginner) or 2 pull ups (advanced)
4 recline rows (beginner) or 4 push ups (advanced)
6 bodyweight squats

… continue the pattern (increasing push ups / pull ups by one rep, rows / pull ups by two, and squats by 3) until you get to 7 push ups, 14 rows, and 21 squats. Rest as needed between exercises and sets.


Post in the group when you’ve completed your workout (we do coaching for the program in my private group)

Post any challenges you experienced. Post your form feedback videos so that we can help and get your form right!


As you can see, it’s an amazing jump start to your kettlebell training journey.

And you’ll be working with me personally for a full 7 weeks to become a stronger, leaner, better version of yourself by the end of of summer!

Total cost for the 7 day Foundations program AND the full 42 Day “Freedom from the Gym” Challenge is $99 (our 42 Day Challenges are normally $99 by themselves, so you end up getting the Foundations program and coaching for free)

If you are interested, reply back directly to this message.

I’ll reply back to get a better idea of your specific goals, answer any questions you might have, and we’ll go from there to get ya signed up.

But hurry – we are getting started on this tomorrow!

Thanks for your interest, and hope to talk soon –

– Forest Vance

“Garage Gym” KB/DB Complex Workout

Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

— Overhead Press (two KBs or DBs)
— Front Squat (two KBs or DBs in rack position)
— Bent Row (two KBs or DBs)
— Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
— Renegade Row (two KBs or DBs)


This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success –

– Forest Vance

Kettlebell Stadium Workout

No Gym?

No Excuse!

Take advantage of the great weather, and get outside.

All you need for this workout is a flight of stairs and a kettlebell.

More than likely, you have a set of stairs close to you that you can utilize for this really great workout.

I do it at at local community college stadium – but any good size flight of stairs that takes around 10-15 seconds to run to the top will work.


Kettlebell Stairs Workout

Do three sets of each exercise (beginner) or five sets (advanced)


— Single Step Stair Run – 3-5x (sprint up / walk down)
— 2 hand KB swings – 3-5x 15 (do at the bottom of the stairs – after each sprint)


— Double Step Stair Run – 3-5x sprint up / walk down
— Push Ups – 3-5x 10 reps (at the bottom of the stairs – after each sprint)


— Single Step Stair Run – 3-5x sprint up / walk down
— V Sit Hold – 3-5x :30 (at the bottom of the stairs – after each sprint)


WARNING #1: this workout may humble you 🙂

You think your legs are strong and you have a strong cardio foundation, and then you get to the middle of the workout, and you think, “WHAT?!?”

WARNING #2: The following day, you’ll want to leave extra time to get up from your chair, couch, or toilet 🙂

Hope you love this workout. It’s perfect for getting outside and getting your sweat on this summer.

Take the next step to awesome workouts like this ALL summer long here:

==>> No Gym? No Excuse! – “Freedom from the Gym” sale

And here’s to your continued success!

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

Father’s Day 10 Min KB Workout

Happy Father’s Day!

When you become a dad, your priorities tend to shift.

It’s highly unlikely that you still have time for long gym sessions (that you used to take for granted before you had kids!)

But you still want to get – or stay – in top shape.

Becuase you know that health is super, super important – so that you can play with your kids, coach their sports teams, do whatever you want to do – and be AROUND for a long time to come!

That’s why today, I have a short – but highly effective – Father’s Day workout, that’s PERFECT for busy dads.

You can do it any time, any place – no equipment required:

Father’s Day Kettlebell Workout

– 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:

Father’s Day Kettlebell Workout


This Father’s Day Kettlebell Workout is simple, but it’s also powerful.

You hit all your major muscle groups in just 10 minutes … plus you get some strength AND cardio AND core AND even flexibility, all at the same time!

All you need is a single ‘bell to get it done 🙂

Have a great day, and here’s to your continued success! –

– Forest Vance

PS – We are putting No Gym? No Excuse! on sale at 73% off for Father’s Day. It’s the perfect program for busy dads to keep their workouts going this summer.  Details and order here: http://bit.ly/ngnefreedomflashsale 

3 New KB/BW Tabata Workouts

Got three new KB/BW Tabata Workouts for you to try!

But first, quick reminder on Kettlebell Challenge Workouts 2.0 – dime sale ends at midnight tonight:

==>> Kettlebell Challenge Workouts 2.0 – sale ends tonight



The Tabata protocol is based on one of the pioneer and most frequently cited studies done on HIIT cardio training. (I’ll link it up at the bottom of this article.)

Tabata Intervals look like:

20 seconds of all-out effort, 10 seconds of rest, repeat eight times.

It’s super popular these days, but often done wrong.

If you want to get the results subjects in the original study did, you have to make sure:

— The 20 second “on” / work periods are INTENSE – in the study, they were done at 170% VO2 MAX (!). To describe the intensity levels, the researchers used the word “exhaustive” 🙂
— You have to pick the right exercises to get the job done. They have to be total-body type moves where you can really work.

Here are three 3 KB / BW Tabata Workouts to try:

1 – One Hand Kettlebell Swings – Swing a kettlebell for 20 seconds on your right side. Rest for 10 seconds. Repeat on the left side. Repeat for a total of 4 rounds on each side, 8 rounds total.

2 – Kettlebell Squat-to-Press – Perform kettlebell squat-to-presses for 20 seconds on your right side. Rest for 10 seconds. Repeat on the left side. Repeat for a total of 4 rounds on each side, 8 rounds total.

3 – Burpees – Do as many burpees as you can in 20 seconds. Rest for 10 seconds. Repeat for 8 rounds total.



Try one – or all three! – of these workouts.

They may seem simple, but trust me, they are brutal.

And maybe even better, help you get maximum results in minimum time!

If you liked these workouts, don’t forget to check out:

==>> Kettlebell Challenge Workouts 2.0 – sale ends tonight

Here’s to your continued success –

– Forest Vance

PS – Check out the original Tabata Protocol study at the link below:


#10 Spartan Kettlebell Workout

I successfully completed my 10th Spartan Race last weekend!

And I can say, without a doubt, that it was my best performance to date when it came to the obstacles.

I was able to successfully complete several that I never have before, including the multi-rig (it’s made up of rings and bars and you kind of swing from one thing to the next, American Ninja Warrior – style).

So I’ve been trying to look back, and think about WHY (so that I can replicate my effort for next time!) …

… and while I’m sure there were several contributing factors …  the consistent kettlebell training I did leading up to the event I think was one of the biggest ones.

Typically, I ramp up the running and scale back on the KBs for a month or two (or more) beforehand. I never stop with the kettlebells completely, but I cut back for sure.

This time, I trained hard with Kettlebell Challenge Workout – style sessions right up ’till the week before.

Sounds weird, but many people talk about the WTH (what the heck) effect from kettlebell training.

Meaning, training with kettlebells consistently will improve other, almost seemingly unrelated areas of fitness … and you’ll run faster or jump higher, and end up saying to yourself – “what the heck!” 🙂

The sort of awkward shape of the kettlebells I think is a big contributing factor to this athletic carry-over. As well as the thick handles that strengthen your grip. And much more.

Bottom line though, if you are looking to lose fat AND improve performance in a variety of areas of your life, I suggest that you start on the program linked below today:

KB Challenge Workouts

And I look forward to hearing your success story! –

– Forest Vance, ForestVance.com

60-15 Drop Set KB Circuit

“Drop sets”, also known as:

– Decending sets
– Strip sets
– Down the rack
– Running the rack

Are basically a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

They are TOUGH – you typically get some serious lactic acid build up, and to honest, PAIN! 🙂 – but they also WORK.

I can say this from personal anecdotal experience – I’ve used drop sets quite a bit over the years personally and with hundreds if not thousands of training clients.

There are also research studies to back up the method (a recent one is linked at the bottom of this article).

==>> next page for KB Challenge Workouts 2.0

Now typically, people do this kind of workout on machines, with barbells, or with dumbbells.

But you can do it with different kinds of equipment too.

I created a kettlebell and bodyweight version of a drop-set based circuit workout.

I think it’s quite challenging, while being fun and new at the same time!

Give it a try:


60-15 Drop Set KB Circuit

Alternate between 60 seconds of work and 15 seconds of rest for each exercise in the circuit below.

At the half-way mark (30 seconds); “drop” from the first (more intense) exercise to the second (less intense) exercise listed.

Rest approx 60 seconds on circuit completion; repeat for a total of 4 rounds:

Exercise 1/2 – KB swings ==>> squat jumps

Exercise 3/4 – 1 arm KB press (15 seconds per side) ==>> push ups

Exercise 5/6 – KB goblet walking lunges ==>> bodyweight walking lunges

Exercise 7/8 – 1 arm KB rows (15 seconds per side) ==>> inverted rows


If you want more fun, new, challenging, and most importantly EFFECTIVE workouts like this one, be sure to check out KB Challenge Workouts 2.0 – it’s on a dime sale this week:

==>> next page for KB Challenge Workouts 2.0

Here’s to your continued success!

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

PS – Here’s the link to the research study on drop sets:

2018 Drop Set Study – Research Gate (PDF)