KB Bootcamp Workout + Distance Coaching is LIVE

I led an early morning kettlebell bootcamp workout this morning at one of our studios.

The house was packed, and it was so awesome to see people showing up to WORK at 6am to get it done.

If you’re reading this message, chances are you’re doing your workouts at home … which is great too!

(And I can help you with that as well – details HERE)

The workout we did today could easily be done in your living room or garage.

So give it a try!

All you need is a single kettlebell.

You’ll get a full body workout, burn fat, and build lean muscle in about 20 minutes.

Check it out:


FVT 7.24.19 KB Bootcamp Workout

Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Do 4 rounds total:

– Burpees
– KB Swings
– Alternating Step Ups to Box (add optional KB in goblet position for added difficulty)
– Alternating Swing Lunge (step forward then back – that’s one rep! – alternate legs, back and forth)

Rest ~2 mins, then do a “ladder” with the exercises below – 8 reps of each, 10 reps of each, 12 reps of each, 15 reps of each

– KB Towel Curl
– Close Grip Push Up


Working out at home by yourself is one thing.

But did you know that I work with a handful of distance coaching clients at any given time, all around the world?

About a month ago, I took a poll, and I had clients located in:

– Indiana
– Luxembourg
– California
– the Netherlands
– North Dakota
– Maryland
– Kansas
– Montana
– Louisiana
– Wisconsin
– Arizona

See, we can work together, no matter where you are in the world.

You just need an internet connection, a postive attitude, and a desire deep down to get it done and win!

Everything else, we can work around 🙂

The cost is about what you’d pay monthly for my in-person group training program.

And my distance coaching get just as good, if not often BETTER, results as my in-person training clients.

I am accepting new clients this week.

At time of this writing, I have room for 7 more.

Details and submit your application now at the page linked below.

But hurry, spots are filling fast – two people signed up yesterday, and two more are planning on / likely going to sign up today:

=> Apply for Online Personal Training with Forest

Have a great day –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Personal Trainer
Master of Science, Human Movement

Kettlebell “CPO” Method

This week, a lot of people have been asking:

“HOW are your clients getting such great results in 6 weeks with Kettlebell GAINZ?”

It’s with what I call, the “Kettlebell CPO Method(CPO stands for Creative Progressive Overload).

You’ve probably heard the term, “Progressive Overload”.

The Progressive Overload principle basically states that, in order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a stimulus that is above and beyond what it has previously experienced.

Here’s a basic example:

— You bench press 100 pounds for three sets of five on Monday.

— The following Monday, you bench press 105 pounds for three sets of five.

You continue to increase the weight on the bar each workout, and your body adapts accordingly, and gets stronger and stronger over the next few weeks and months.

And this principle is a KEY if you want to make continued progress.

But most people don’t really do it – at least in an intentional, specific, focused way.

And that’s why they stall out in their gains.

So now you know you need to use Progressive Overload in your programming.

But here’s where it gets tricky.

When you are working with kettlebells, often you only have a few – or maybe even just one! – weight(s) to pick from.

So pressing a heavier kettlebell next week might not be possible.

Plus, even if you do have access to a variety of ‘bells, the jumps are typically pretty big – for example, you go from a 12k (26 pounds) straight to a 16k (35 pounds) with most kettlebell brands.

SO – what’s the solution?

Well, what I use in Kettlebell GAINZ is something I call “creative progressive overload”.

You increase stimulus each week, but you just have to get a little more creative.

So, instead of adding weight to your press, you have to look at other variables.

You can still progress, but you have to know what you are doing.

You might go from pressing a 26 pound KB for three sets of five one week, to one set of six, and two sets of five the next week.

These incremental increases add up over time … and pretty soon you CAN go up in weight.

Or, you might go from doing a single arm swing with a certain weight, to doing hand-to-hand swings with that same ‘bell – no added weight, but added complexity / stimulus to the body, therefore still incorporating the principle.

We get a lot more detailed and specific on how to do this in the GAINZ – 6 week program.

But moral of the story is – if you want to get stronger, increase performance, or see improvements in your workouts in general over time, you need to use progressive overload principle in your workouts.

And specifically if you are training with kettlebells, the “CPO” concept works like a charm.

Details on Kettlebell GAINZ at the link below (Anniversary Sale ends soon):

=> Kettlebell GAINZ

And here’s to your continued success!

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

(new video) 15 Min Kettlebell EMOM Workout

15 Minute Kettlebell EMOM Workout

Perform prescribed number of reps at beginning of each minute. Rest period is the time you finish the exercise until the next minute interval starts. Go though sequence below 5 times for total workout time of 15 minutes.

Minute 1: 20 2-handed kettlebell swings
Minute 2: 15 push ups
Minute 3: 8 burpees


I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Workout … 100% FREE!


Inside, you’ll find:

— My “hybrid” version of the classic 5×5 training program – you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day

— Video walk-thrus of each exercise – so that your deadlifts, Turkish get ups, hanging leg raises … and the rest of the moves we use in this awesome workout … are performed with PERFECT form, safely and effectively

— Training tips, coaching cues, and workout hacks to get faster results than you ever thought possible

… and much more!

Click the link below to get it now (it’s free):


Single / Double KB Workout for GAINZ

I was talking with my wife this last weekend about the summer after our Senior year of High School.

I just had my 20 year reunion a few weeks ago, and hers is coming up in the Fall. That’s how it came up if you are wondering, lol 🙂

Anyway – that particular summer, I remember being mainly focused on training for my first year of college football, and fun.

(I’ll focus on the training for the purposes of today’s post – ha!)

(I also had a summer job at Taco Bell – which I don’t remember being particularly focused on, but that’s a post and lesson for another day as well)

Kettlebells weren’t really a thing in the US in the late 90’s – at least, they were still super “underground” at that point, and hardly anyone here was training with them …

… BUT, my training WAS geared towards gaining strength and muscle, but ALSO staying lean and athletic and moving great, at the same time.

And this type of training and focus – now improved in my opinion, because we can use the greatest portable training tool in history for adding lean, athletic strength and muscle, the kettlebell! – has continued to influence my program design to this day.

Take this Single / Double KB Workout for GAINZ, for example:

1 – Goblet Squat OR Double KB Squat (if access to)

(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)

Do 10 squats – every minute, on the minute – for 8 minutes.

Ex – set your timer for 60 second intervals. On the first interval, perform 10 squats. Say these squats take you 20 seconds to complete. Your rest is the remaining time before the next 60 second interval – in this case, 40 seconds. Repeat for a total of 8 rounds.

(goblet squat) https://youtu.be/ZkWgddtMD-o
(double KB squat) https://youtu.be/rcg1_DEehjU

2 – Do 3 rounds of the following circuit, resting as little as possible:

– 10 KB snatches per side (M suggested weight 44 to 53 pounds; women suggested weight 26 to 35 pounds)
– 5 pull ups (IF too easy – hang kettlebell from foot for added resistance .. IF too difficult, do 10 inverted rows instead)
– 10×10 shuttle sprint (set up cones / etc 10 yards apart. Sprint back and forth between cones 10 times. CAN sub out 100 jumping jacks, or 60 sec sprint on stationary bike, if you cannot run.)

(KB snatch) https://youtu.be/_pC494H6Qqc
(pull ups) https://youtu.be/aCuOseZ7ic4
(inverted rows) https://youtu.be/CB_yM9gQrq8


If you want to learn how to use kettlebells to gain serious strength and size … WHILE staying athletic, improving your conditioning, and losing fat at the SAME TIME … we have my original Kettlebell GAINZ program is going on sale, starting tomorrow.

The special offer also includes three bonus 6 week KB / bodyweight programs, AND my 30 Day Performance Nutrition Diet.

Stay tuned, this offer kicks ass!

– Forest Vance

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

Bodyweight Training Fans Worldwide:

Our famous 42 day Challenge is BACK!

And we’re doing this one different than EVER before.

See, it’s the time of year where you want to “Break the Chains” from the gym.

You’re on the road, you’re getting outside, you’re on the go for the summer.

But you still have goals!

And you still want to keep the workouts going.

So we are putting together a bodyweight-based 42 day Challenge … so that you can do your workouts any time, any place, ZERO equipment required!

(We will also have the option to add kettlebells for those who have them and/or want to take their training intensity to the next level)


We’re looking for men and women who are SERIOUS about getting in shape this summer … who want to CHALLENGE themselves … and make RAPID progress towards their fitness goals!

If you can commit to working out at least three times per week for the next 42 days …

If you can follow our meal plan that shows you how and what to eat …

And if you are SERIOUS about making this happen …

Fill out the interest form below, and we’ll get back to you ASAP with details:

=> 42 Day – “Freedom from the Gym” Challenge


When you sign up for the “Freedom from the Gym” – 42 Day Challenge, you’ll be doing workouts like this:

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

AMRAP in 15 minutes

20 BW Squats OR 10 KB Goblet Squat
10 Push-ups (hands elevated on bench or box if beginner – standard push ups if advanced)
20 Total Body Extension OR 15 KB Swing (video demos and full explainations in Challenge program)
8 Reverse lunge per leg (non-alternating) (add kettlebell in suitcase position if you have one and / or as needed for intensity)
8 Plank Tap/sit Through (per side) (video demos and full explainations in Challenge program)


Here’s how the program works:

1 – It’s a 42 day distance coaching program, and it starts Mon, July 8th, 2019.

2 – New workouts are delivered to you every week – tell you exactly what to do and how to do it, very detailed, with video demos etc.

3 – The only thing required for this Challenge is your own bodyweight. You’ll be able to use the body you have to get the body you want 🙂 A couple of KBs will be OPTIONAL (ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men_ – we’ll show you how to add them in if you have them for extra Challenge and to take your training up a notch – but they are NOT required to do the program.

4 – 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.

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

The total cost is $99.

If you are interested, the next step would be to fill out the interest form at the link below:

=> 42 Day – “Freedom from the Gym” Challenge

We’ll chat more in depth about your goals, give you more info on our program, and make sure it’s a great fit for both of us.

Click the link above to reach out.

Look forward to connecting!

– Forest Vance