Kettlebells + Sprints – Ultimate Conditioning Workout

One thing I LOVE to incorporate at the end of our outdoor boot camp workouts these days is sprints in one form or another.

Now when I say “sprinting”, this can mean different things for different people… and we give each person at a workout regressions or progressions depending on their current fitness level, goals, etc…

…but for example, last week we did:

  • For six minutes, on the minute, do one “1/2 gassers” (run width of football field and back)
  • In the “remaining amount of time” left in that minute (ex – it takes you 25 seconds to run your 1/2 gasser, you have 35 seconds left) alternate KB halos (first / third / fifth rounds) and KB slingshots (second / fourth / sixth rounds)

See, running is an athletic activity I believe a healthy, athletic man or woman should be able to do.

Now I’m not saying you have to go out and sign up for a marathon. Or even a 5k. But running, even a short distance, is part of normal athletic movement.

And sprinting can be a GREAT, and in a lot of cases superior, to just going out for a jog.

1 – Sprinting is WAY more time efficient – we’re talking workouts like the one above that literally only take a few minutes
2 – For guys, there is actually a lot of research behind sprinting boosting test levels – check out this page for more info
3 – I always tell people to find athletes you want to look like, and train like them. Elite endurance runners tend to be skinny, without a lot of muscle. Sprinters tend to be muscular and jacked. Enough said 🙂

As far as a full sprinting program, I recommend Anabolic Running 2.0:

=>> Anabolic Running 2.0

It’s a complete program adjustable for various fitness levels, that can be added right on to your current routine.

And here’s to taking your fitness to the next level!\

-Forest Vance
Certified Personal Trainer

[pic] Simple 6-Min Recovery Sesh for Lifters + Athletes

If you are a person that does any kind of HIIT-type workouts..

If you are a runner..

If you lift weights regularly..

Or even if you just want an easy way to get moving and start doing these things in the near future..

And ESPECIALLY if you are age 35 or older…

Regular mobility, flexibility and core work is probably one of the most overlooked parts of a training program.

And the cool thing is, in my REGENERATE program (FREE when you sign up for this month’s “500” 28-day KB Challenge), we put all of these elements together into short, simple sequences so that you can:

  • Improve recovery 
  • Improve conditioning
  • Increase mobility
  • Improve overall athleticism
  • Prevent injury

And much more.

Here is a simple one of these sequences to get you started. Do/hold each pose/stretch for about 60 seconds:

  • Cat / Cow
  • Lying hamstring stretch
  • ‘Modified’ cobra
  • Quadruped rocks
  • Downward dog
  • Cobra

And if you liked this sequence, you have one last chance to get my REGENERATE program for free when you sign up for the 28-day “500” KB Challenge here =>>

Here’s faster recovery, better movement, and less injury! –

-Forest Vance, Certified Corrective Exercise Specialist,

PART 2 – Kettlebell “Versus” Series: Jason Statham vs the Rock

In part 1 of this Kettlebell “Versus” Series, I posed this question:

Who would you rather look and/or perform like – Jason Statham, or the Rock?

And we talked about how, if you want “functional fitness” and lean muscle, you’d want to model your training after someone like Statham.

Today, we’re going to talk about talk how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Rock.

For maximum muscle size, there are a few specific things you want to focus on:

1 – Up the Volume

Training VOLUME – total number of reps x total number of sets – is a BIG factor if you want to gain size.

Short, 20-30 minute workouts WILL help you get lean and functional and fit – but they will NOT help you gain max muscle.

Looking at one sample Rock training session, he splits up his bodyparts, and focuses on training one or two each day. Here is a sample leg workout I found (you’d also want to have separate days for back, chest, shoulders, arms, etc):

Run on Treadmill – 30-50 minutes
Eat Breakfast
Barbell Walking Lunge – 4 sets, 25 reps
Leg Press – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Barbell Squat – 4 sets, 12 reps
Hack Squat – 4 sets, 12 reps
Single Leg Hack Squat – 4 sets, 12 reps
Romanian Deadlift – 4 sets, 10 reps
Seated Leg Curl – 3 sets, 20 reps
Thigh Abductor – 4 sets, 12 reps

2 – Moderate Rep Range

If you’re going for all-out SIZE, you want to stick in what we’d call a “moderate” rep range – 8-12 – most of the time. Substantial evidence argues that this is the best way to build muscle mass. It increases hormone response, spares protein, and provides the necessary time under tension to spark muscle damage. You’re actually going to stay AWAY from low rep / very heavy (5 reps or less), most of the time. Counter-intuitive, I know, but true. Training for strength and training for mass are actually two different things.

3 – Keep Rest Periods Short

When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts.

Again – this is NOT the approach you take when training for maximal strength… but it works for building mass.

See this research paper for more:


So there you have a few keys to training for maximum strength and size!

Is this a realistic routine for most?

Not really 🙂

The time and energy and available equipment etc etc this takes can be tough, especially if you’re managing other priorities in your life.

And we didn’t even get into the nutrition side, but that is also a HUGE factor too.

The great news is, if your goals are more along the lines of “functional fitness” and lean muscle, you absolutely CAN reach your goals in just a few 20-30 minute kettlebell-based workouts per week.

Like we do in our upcoming 500 KB Challenge.

Details on that here:

=>> 500 KB Challenge

Hope this “kettlebell versus” serious was both informative, and entertaining 🙂

If you have ideas for more athlete or celebrity training styles you’d like me to break down, let me know!

And whatever your goals, here’s to your continued success –

-Forest Vance
Kettlebell Expert

Kettlebell “Versus” Series: Jason Statham vs the Rock (part 1)

Who would you rather look and/or perform like – Jason Statham, or the Rock?

See, if you want “functional fitness” and lean muscle, you want to model your training after someone like Statham. (We’ll talk about his training approach in today’s article, and then dial in on the Rock next time.)

Jason has said:

“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

While I don’t know what his exact workout plan is, I’d bet it was something similar to the methods we use in my “500” KB Challenge.

Doing workouts like this:

500 Rep EMOM KB Challenge

Set your timer for 60 second intervals. At the beginning of each 60 second interval, start your set. Your rest period is from the time that it takes you to complete your set, until the next 60 second interval starts:

Minute 1 – 20 two hand KB swings
Minute 2 – 20 two hand KB swings
Minute 3 – 10 two hand KB swings
Minute 4 – 20 push ups
Minute 5 – 20 push ups
Minute 6 – 10 push ups
Minute 7 – 10 walking lunges (per leg)
Minute 8 – 10 walking lunges (per leg)
Minute 9 – 5 walking lunges (per leg)
Minute 10 – 10 one arm KB rows (per side)
Minute 11 – 10 one arm KB rows (per side)
Minute 12 – 5 one arm KB rows (per side)
Minute 13 – 10 burpees
Minute 14 – 10 burpees
Minute 15 – 10 burpees
Minute 16 – 10 burpees
Minute 17 – 10 burpees
Minute 18 – 10 burpees

Repeat for 2 rounds, for a total of 500 reps.


THAT’s how you want to train if you want to look and perform like Jason.

Learn more about my full 500 KB workout plan here:


And stay tuned for part 2 tomorrow… we’ll talk about how if you want to get straight up JACKED… if you want brute strength and raw power and an intimidating presence to go with it… how you can train like the Rock!

-Forest Vance, Kettlebell Expert,

28-Day “500” Kettlebell Challenge 2.0 for Men and Women Over 40

28-Day “500” Kettlebell Challenge 2.0 for Men and Women Over 40

Starts Monday, Sept 28th – sign up now:


If you:

  • Are looking for a challenging training program, but one that is designed with specific considerations for your age group in mind
  • Are wanting to get into a regular training routine, but lack the motivation and accountability to do so from home
  • Are over the age of 40

Check this out!

But hurry, we start Monday, Sept 28th:


-Forest Vance, Certified Kettlebell Instructor,

EMOM – 300 Kettlebell / bodyweight Challenge

Getting ready to teach our Boot Camp in the park tonight..

(Here in our area of California, indoor workouts are still not allowed, so we have moved much of our training to a great park that’s about a half mile away)

This is the workout we have planned!If you can’t join us in person give it a go on your own.

And stay tuned, because we have a 28 day Kettlebell challenge you can join – starting tomorrow! – that can be done from anywhere in the world:


EMOM – 300 Kettlebell / bodyweight Challenge

20 goblet squats (16k women / 24k men)

20 push-ups

20 suitcase lunges (12k women / 20k men)

20 1-arm KB rows (10 per side) (16k women / 24k men)

20 Burpees

Set your timer for one minute intervals. Do the prescribed number of reps at the start of the first minute. Your rest is the time from when you’re finished until the next interval starts. Do three rounds total for a total of 300 reps.


That one is simple, but not easy!

Workouts like this three times per week will get you some serious results, with just a kettlebell or two, in around 20 or 30 minutes per day.

And again, if you like this workout style, stay tuned for our next 28-day kettlebell challenge, opening for registration tomorrow.

– Forest Vance, Certified Kettlebell Instructor,

“Training Camp” – Themed Virtual FVT Boot Camp Workout (video recording)

To celebrate the kick off of the NFL season, we held a special themed “Training Camp” virtual boot camp workout on Zoom.

The big idea was:

“We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season!”

This is the recording of the special event.

Get ready for a fun and exhausting workout! 🙂

“Training Camp” – Themed Virtual FVT Boot Camp Workout (video recording)

-Forest and the FVT Team

PS – I am looking for a few men and women who want to try my “elite custom kettlebell” program this month. Details and interest form link below:

=>> Elite Kettlebell “Fit Over 40” Coaching with Forest

looking for 4

I am looking for four new people this month to try my “elite custom kettlebell” program…

…because, if you want to get to your goals in the fastest safest most efficient way possible, I truly believe a program like this is the way to do it.

Of COURSE – you can find hundreds and thousands of free workouts, in single three second Google search.

And I also have lots of programs and courses that you can purchase at a low cost, and do on your own.

But here are a few differences when you work with a good fitness coach:

— Each workout in your entire training plan is going to be specifically customized for you. This means it’s based around your specific goals. It’s based around the exact equipment you have available to train with. It’s based around your exact time and schedule you have to train. And it’s based around any specific limitations that you might have.

— At the beginning of each new workout cycle we actually get together on a video call and walk through the whole thing. So we are there on video, in real time, showing you how to do each exercise with good form, correcting your form as you do it, showing you the right variation of each exercise that’s going to be best for you and your fitness level any injuries you have, etc.

— As you go through the program, after every workout, I’m going to look at your log and notes. I am going to double check and see what weights do you used, maybe if you need to bump up a little bit for next time, or maybe if you put a note that one exercise causes pain, I’ll give you a substitute with a different movement etc.

If this sounds like something it’s interesting to you, go ahead and click the link below and submit an application:

=>> Elite Kettlebell Coaching with Forest

My coaching program is specifically built for men and women aged 40 and up that want to use kettlebells to lose fat, improve functional fitness, gain strength, and feel great!

It’s clearly not gonna be a fit for everybody.

But for the RIGHT people, it’s the perfect fit!

However this is a exclusive program. I have time to work with about 10, maybe 11 or 12 people at once. So if you do want spot, I only have a handful open.

Apply ASAP, we’ll get on a call to see if it’s a fit, and go from there! =>> =>> Elite Kettlebell “Fit Over 40” Coaching with Forest

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach

30 day flexibility mobility challenge

Hey! –

We are putting on a 30 day flexibility/mobility challenge starting the week of September 28.

Originally we were just going to open this up for our clients here locally in the Sacramento, CA area..

But since we’re doing the whole thing 100% online.. and since we’ve gotten quite a bit of interest from people outside of the area already since we announced it yesterday..

We’re going to open it up for anyone who wants to participate!

Here are the details:

Every day for 30 days starting Monday, September 28 we get on a live Zoom call and take you through a 10 to 15 minute flexibility/mobility session.

Some of these will be a little more energetic workout of stretching and getting a light workout at the same time..

Some of these will be slower with more stretching and more of a recovery focus..

And some of them will be with a focus on building your core strength!

You can hop on and do any of the workouts live in real time with us..

And we will also send out a recording of all the workouts too, so you can do them on your own schedule if that works better.

As a free bonus for anyone who signs up you get a copy of my REGENERATE 2.0 program so you can actually start on that right away (that’s six different 10 to 15 minute flexibility sequence that are similar to what we are doing in the full program)

And – while supplies last – I’m also going to include a physical copy of my CORE Kettlebell Challenge book AND a FVT T-shirt, free with your sign up!

(If you’re here local in Sacramento and can pick those up ,there’s obviously no shipping, but if we have to ship anywhere within the continental US, that will just be an extra $10 charge to ship those items.)

Cost for the full challenge is $99.

If you’re interested fill out the form at the link below. We will get back to you ASAP to make sure it’s a fit, and go from there:


Forest in the FVT team

sample “Anabolic Finishers” 5-min arm workout

Yesterday I shared with you info on a program called Anabolic Finishers.

The training method used in this program will get you pumped beyond belief!

I mentioned how I have been working this type of training into my routine lately.

Well I’m just getting ready for my workout for today, so I want to give you a sample workout from the program, so that you can experience the power for yourself:

Anabolic Finishers – 5 Minute Arm Workout

Bands On

Standing DB Curls – Max reps

Rest 30 seconds

Max Reps

Rest 30 seconds

Max Reps

Bands OFF – 2 minutes

Bands ON

Skull Crushers Max Reps

Rest 30 seconds

Max Reps

Rest 30 Seconds

Max Reps

Bands OFF

Use a weight that you can push out approximately 25-30 reps… the blood that pools in the muscle is filled with big arm building metabolites… you will notice and increased pump that lasts all day long and in just weeks don’t be surprised if you add an inch or two to them guns!

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


Anabolic Finishers uses a little-known but highly powerful method to help you gain muscle in record time.

Get the full program and start today at the link below:

==>> Anabolic Finishers

To your success –

– Forest Vance