10-min Single KB Workout

Research is showing it more all the time:

You can induce more than enough stress to your respiratory system, central nervous system, and skeleto-muscular system to obtain the training applications you’re looking for, in as little as 10 minutes time.

But how?

1 – By focusing on the quality of the exercise you choose

2 – By focusing on the execution of the exercise you choose

Truth is, something called training economy is the part of most lifters routine that is holding them back.

They are choosing little return on investment exercises that just don’t achieve enough of what we’re looking for in the time span we have to make it happen.

Enter – the kettlebell.

The great thing about kettlebells is that nearly every exercise you do with them right off the bat places more of the overall stress on your body that it requires to get the ideal results in both the performance and aesthetics to areas that you’re looking for…

And you can in a matter of minutes instead of hours.

Try this:

10-min Single KB Workout
Sample – Met-Con 6

5 Rounds:

(a) Single Arm Snatch (5 reps/arm)
(b) Anti-Lateral Flexion Overhead Press (5 reps/arm)
(c) Anti-Rotation Row (5 reps/arm)
(d) Single Arm Farmers Walk (100 ft./arm)

» Rest 2 minutes between rounds «

*Perform ALL exercises of the circuit on one arm before switching arms. Do not rest until you have completed all reps on each side.*


Just 10 minutes, and you’ve burned a lot of body fat, in just a little bit of time.

Give that one a go, and let us know how you do!

And if you like it, also be sure to check out the full Met-Con 6 program at the link below:

=> Met-Con 6

To your success! –

– Forest Vance

KBs for Abs: Week 1 / Day 3 – “Core + Strength”

28-day Kettlebells for Abs Challenge – Starts Monday, Dec 23

You’ve tried and tried to get that flat belly.

Hundreds of crunches and sit ups haven’t worked.

Going on a diet seems to help for a few days or weeks… but it’s too hard to stick to long-term, and then you’re right back to where you started.

It might sound cliché, but I’m here to tell you – it’s not your fault.

Because the common abs advice from fitness “gurus” these days is flat out wrong, and many times dangerous.

And the common diet advice is no better.

But this month, we’re going to change everything.

Our 28 Day Kettlebells for Abs Challenge will put you on the right track to a flatter belly and a NEW YOU in 2020.

Because we’re gonna teach you how to intelligently and safely train your abs (and the rest of your body) using just a couple of kettlebells and your own body weight, in just 20 to 30 minutes per day.

And, we’re going to give you the diet plan that’s both easy to follow AND sustainable for the long term, so that you can finally reach your fitness goals and stay there.

Check out a sample workout from the program below…

KBs for Abs: Week 1 / Day 3 – “Core + Strength”


Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Turkish Get Up to half rack Carry – 1/ea. Carry 10 yards (30ft) if space available. If not walk out and back before completing the Get Up.
2 – Tall Kneeling Bottoms Up Press – 5/ea
3 – Tactical Lunge – 8/ea
4 – Uneven Push-ups – 5/ea


Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1 – Bear Plank Drag Through – 7/ea
2 – KB High Knees – 15/ea
3 – Side Plank w/Hip Dip – 7/ea


Click here to sign up now:

28-day Kettlebells for Abs Challenge – Starts Monday, Dec 23

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

15 Min KB/Bodyweight AMRAP Circuit

AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.

We use this format for a good chunk of the workouts in the CORE Kettlebell Challenge.

Here’s how it works:

You have a certain number of reps of each exercises to complete in every set before moving onto the next.

Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.

The goal is to perform as many rounds as possible in the given time.

AMRAP workouts are very intense, and very time efficient.

They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.

Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.

Ready for a sample workout using the AMRAP format?

Check it out:


15 Min KB/Bodyweight AMRAP Circuit
workout in the style of – the CORE Kettlebell Challenge

MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:

1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side


Give that one a try, let me know how many rounds you can get in 15 minutes.

Also, be sure to check out my CORE Kettlebell Challenge program.

In 40 days, with just two kettlebells and about 20 minutes per workout, you’ll lose fat, improve performance, change your mind, and change your life:

=> the CORE Kettlebell Challenge

To your success! –

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

Kettlebell Challenge Workout #8: “Maximum Risk”

Today I’m going to give you a sample workout from my new book, The CORE Kettlebell Challenge.

(The book will be officially available to order tomorrow, stay tuned!)

One thing I know you might be thinking: what makes the CORE Kettlebell Challenge different from all the other workout books out there? And why should I get it?

Glad you asked 🙂

I think there are several things that make it different and better. I will be touching on all of them over the next few days.

One of the big ones is that, these are workouts that you can just do with one or two Kettlebells, anytime, anyplace, in about 20 minutes.

And with three or four of these workouts per week, you’re going to get everything you need from a strength and cardio and total body fitness standpoint.

For a lot of folks who I know TIME is such a big obstacle when it comes to being consistent with workouts, this is huge.

Another big one. Instead of this being a Challenge where you are focusing on pounds or inches lost, it is performance-based.

So we do a self-test at the beginning, you do a similar test midway through the Challenge, and you do it again at the end.

You test things like KB swings, KB presses, push ups, etc.

This way, you can be working towards a goal, and see quantifiable progress made.

And, as a result, you end up losing pounds and inches, and getting overall stronger and in better shape.

So are you ready for a sample workout?!?

Let’s do this:


Kettlebell Challenge Workout #8: “Maximum Risk”

5 rounds, 30 seconds on, 15-second rest between moves, 1-minute rest between rounds:

— Kettlebell Squats (recommended weight = 8k women / 16k men)
— Plank Hold
— Lunges
— One-Arm Kettlebell Rows (15 seconds per side) (recommended weight = 8k women / 16k men)
— High Knees


Now this workout is one that is a bit more on the basic side. There are workouts like this in the book, and there are also ones that are more challenging. I wanted to share this one because, I think it’s great to start with, and it appeals to a wide range of fitness levels. You can do it if you’re more just getting back into things, but it’s also easy to scale up for folks that are already at a higher fitness level.

But just because it’s simple, does not mean it’s easy.

And it’s effective! With three to four sessions like this per week, you will be well on your way to the strongest, leanest, fittest version of yourself, in the next 40 days.

Stay tuned – book will be available to order tomorrow, Thursday, December 12th.

To your success! –

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