“The Terminator” 21-minute Kettlebell EMOM + KBs for Abs Challenge Last Call

Kettlebells are special.

Today’s 21-minute KB Challenge, “The Terminator”, is a great example!

Try it yourself, and you will see the benefits of resistance training AND cardiovascular conditioning, all in one short powerful workout:

*28-day Kettlebells for Abs Challenge officially starts TODAY, Monday, August 30th, 2021 – details and sign up here*

“The Terminator” – 21-minute KB/BW EMOM

1 – Set your timer to go off every 60 seconds.
2 – At the top of the first minute, perform 10 one hand KB swings per side.
3 – Your rest is the time between your last rep and when the next 60 second interval starts.
4 – Repeat in the same fashion with 15 push ups (second minute) and 8 burpees (third minute).
5 – At the top of the fourth minute, go back to the swings, and repeat for a total of seven rounds of the three moves. The full workout should take you 21 minutes.


One of the biggest benefits of kettlebell training is that all of the exercises are essentially total body exercises, which means you get complete strength AND conditioning, all with a single tool.

That’s also why they are AWESOME for training your abs the RIGHT way, and getting that strong, functional, and great looking midsection you are going for.

If this interests you, check out my upcoming 28-day Kettlebells for Abs Challenge. This is the ultimate training plan to help you get a strong, lean, functional core with kettlebells. However, it officially starts TODAY, Monday, August 30th, 2021, so you need to sign up right now if you want in:

-> 28-day Kettlebells for Abs Challenge

Here’s to your kettlebell training success, and look forward to working together!

-Forest and the FVT Team at KettlebellBasics.net

“Is plank bad for abs?”

“Crunches and sit ups are back for your back! Plank instead.”

…says every personal trainer at your gym.

But here’s the thing they are missing:

Your abs are muscles. They grow when they are exposed to resistance exercise. If you can develop the muscles of the abs, you can see them easier. A point often not talked about, but a point that is also very true!

This means that though planks should be PART of your ab training, they shouldn’t be ALL of it. 

Planks are what is known as an ISOMETRIC movement – and they aren’t going to cause much actual hypertrophy (muscle growth). They are great for activation and strength and core endurance and other stuff. But you also need to do a variety of OTHER types of ab moves too for complete development.

Kettlebells are one of the BEST ways to train your abs, because you can do moves where you add heavy resistance for relatively low reps, and you can cause the muscle growth and development you are looking for.

Check out my upcoming 28-day Kettlebells for Abs Challenge to learn exactly how to get a stronger core, improve your posture, and finally get that six-pack – in just 28 days:

-> 28-day Kettlebells for Abs Challenge

And here’s to your ab training success!

-Forest Vance

KBs for Abs: Sample Workout! – “Rippers”

KBs for Abs: Sample Workout! – “Rippers”

3 exercises, :30 each, :15 rest between moves, 3 rounds total:

– Bear Plank KB Drag-Thru

– KB Foot Taps

– Side Plank w/ Hip Dip

Watch the video here for a quick breakdown on how to do the moves: https://youtu.be/TgOWSVD3ALw

Sign up for my upcoming 28-day KBs for Abs Challenge here: -> https://forestvance.lpages.co/28-day-kettlebells-for-abs-challenge-20-v2/

-Forest and the FVT Team

Kettlebell Exercise for Abs: the “Full Body Attack”

Kettlebells are here to stay!

In addition to being an amazing tool for full-body workouts, KBs are perfect for working your abs, too.

Pretty much all of the main kettlebell moves, including:

  • Get Ups
  • Squats
  • Swings
  • Snatches
  • Cleans
  • Presses

ALL light up your core.

But if you want to try something new – that will shoot your heart rate through the roof, burn a ton of calories, and hit your abs HARD, all at the same time – try the Kettlebell Full Body Attack:

1 – You are going to need two kettlebells. Pick the heaviest KBs you can use safely and with good form. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell, which is really small.

2 – Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Now do a row on the left. Then hop the feet forward.

3 – From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

4 – Go from right here, snap the hips, weights up to the clean position. From here, adjust your feet a little bit, do a squat up to an overhead press. You can add in an optional push up if you want to make it more difficult. Repeat that for reps.

Check out the video with a full breakdown of how to do this exercise HERE.

Try adding the kettlebell total body attack into your workouts for better and faster results.

And if you want more kettlebells for abs, stay tuned – our 28-day Kettlebells for Abs Challenge 2.0 is opening for registration tomorrow, Tuesday, August 24th!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist

11-min KB/BW Interval Finisher

A couple of days ago, I told you about a new way to do HIIT, that’s an especially great option of you’re over 40.

Today I want to show you a workout from the creator of the program, Mike Whitfield, a colleague and friend of mine.

The whole concept is:

– Short, quick-hitting, to-the-point workouts
– Easy on the body and joints
– Jack up your heart rate to burn fat fast
– Strength worked in so you build lean muscle too
– Lots of variety so you never get bored
– Minimal equipment – you just need a KB and/or a pair of DBS (and there are even bodyweight-only options/subs if you’re still working on getting equipment)

Check it out:

11-min KB/BW Interval Finisher

Do the following circuit ONE time, resting as shown:

– Stability Ball Jackknife Pushups (50 secs), rest 10 secs
– KB Goblet Squat (50 secs), rest 10 secs
– Ab Wheel or Stability Ball Rollout (50 secs), rest 10 secs
– Bulgarian Split Squat (Left Side) (50 secs), rest 10 secs
– Bulgarian Split Squat (Right Side) (50 secs), rest 10 secs
– Close-Grip 3/4th Rep Pushups (50 secs), rest 10 secs
– Jumping Jacks (50 secs), rest 10 secs)
– X-Body Mountain Climber (50 secs, rest 10 secs)
– Bench Vault (50 secs), rest 10 secs
– Pushup Plank (50 secs), rest 10 secs
– Split Shuffle (50 secs), rest 10 secs
– KB Swings (50 secs), rest 10 secs

No fluff, no frills, just straight to the point, and straight to the results 🙂

Take the next step to getting the best HIIT program for men and women over 40 at the link below:

=> HIIT for men and women over 40

…and here’s to your continued success!

– Forest Vance

Kettlebell PHA Challenge – Week 3 / Workout 2

Check out this sneak peak from our 28-day Kettlebell “PHA” (peripheral heart action training) Challenge!

Kettlebell PHA Challenge – Week 3 / Workout 2

PART 1 – Get as many rounds as you can of the circuit below in 17 minutes:

8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)

6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)

8 KB Goblet Lunges per side

8 Burpees

PART 2 – do as many reps as you can of each exercise in 30 seconds. Rest minimally between moves, flowing from one exercise to the next without putting the KB down. Do 4 rounds total:

one arm KB press – right side

KB rack split squats – right side

one arm KB swing (level 1) / one arm KB snatch (level 2) – right side

one arm KB press – left side

KB rack split squats – left side

one arm KB swing (level 1) / one arm KB snatch (level 2) – left side

Give this kettlebell workout a try. If you like it, download a full week of my “300” KB Challenge program for free, plus get on my email list to be notified when our next 28-day KB Challenge opens for registration here: https://bit.ly/300kbchallengesample

Online/Home-Based “Sport Yoga” Series

Hey! –

I am putting on an online/home-based “Sport Yoga” series, starting in a couple of weeks… wanted to post here and get the word out! Details and reserve your spot at the link below:

-> Online/Home-Based Sport Yoga Series

We will meet once a week on a Zoom call, and I will lead you through a 45 minute “Sport Yoga” session!

This is for you if:

— You are looking to improve your flexibility

— If you’re looking to reduce aches and pains

— If you want to reduce stress

— You are looking to improve recovery

Sport yoga is easier forget beginners to perform. It’s based on Hatha Yoga, covers traditional sport stretching, and includes dynamic movement sequences for all types of athletes and sports.

This series is priced very reasonably, and I even include recordings from all 30 sessions of the Flexibility/Mobility Challenge we put on last year, so that you can get started working right away towards those goals until we officially start the Sport Yoga series in a couple of weeks. Details and sign up at the link below:

-> Online/Home-Based Sport Yoga Series

Look forward to working with you!

-Forest and the FVT Team

Online/Home-Based “Sport Yoga” Series

T-Rex swing

The kettlebell swing is staple of my workout programming because:

  • It’s a very efficient total body exercise
  • It works your cardio
  • It improves athleticism
  • It strengthens dozens of muscles quickly

…and much more!

However, there is some technique involved. With most clients, it’s an on-going process to refine and improve the form.

One of the most common mistakes I see when performing the kettlebell swing is what’s called the “T-Rex” swing – it’s where the arms in the finish resemble that of a T-Rex:

What we want in a proper swing is the arms 100% (or as close as we can get) straight, more like this:

To correct the T-Rex Swing, here are some tips:

  • Flex your triceps. This is probably the simplest cue to help you NOT bend your arms, and keep the proper position.
  • Sit back into your hip hinge completely. The T-Rex swing can come from not getting enough hip drive on the ‘bell in the first place. Get the KB back there, imagine like you’re hike-passing a football (but it’s a kettlebell). Remember to keep your chest tall and look straight ahead or slightly down the whole time.
  • Use an “active” back swing. Don’t just let the KB fall; be active about almost throwing it down and back.

To sum up, kettlebell swings are an AWESOME move, that should play a role in most people’s workout plan! However, it is a move that is tricky to master, and takes continuous practice and refinement. One of the most common mistakes we see in the exercise is called the “T-Rex” swing, and in today’s article, I covered three quick tips to fix it.

Train hard, talk soon!

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist

PS – Little tips like these – especially when they are specific to you! – can make ALL the difference in your training results. In my “KB Fit Over 40” – online personal training program, I can give you specific feedback, individualized to you, that’s going to help you shortcut the learning curve. Details and apply at the link below:

-> KB Fit Over 40 – Last Call to Apply

the “Bro Split” Routine vs Kettlebell Fit Over 40

If you have experience lifting weights, you’ve probably heard of the famous “bro split”.

For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.

But is it good, does it work?

More on that in just a sec…

…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:

Monday = Chest + Tris
Tuesday = Back + Bis
Wednesday = Off
Thursday = Legs
Friday = Shoulders + Abs
Saturday / Sunday = Rest

This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.

However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.

We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.

If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:

-> KB Fit Over 40

But hurry! – I only have a few spots left.

-Forest Vance
Master of Science, Human Movement
Kettlebell Specialist
Over 40 Training Expert

? Sneak Peak: “KB Fit Over 40” Online Personal Training with Forest Vance ?

Check out this “sneak peak” into my KB Fit Over 40 online coaching program!

So many of my remote personal training clients talk about how cool it is that we have the technology to work together and get amazing results, whether they are working with me in person here at my Sacramento, CA – based kettlebell studio, OR pretty much anywhere else around the world with an internet connection!

Now, this sample workout is just a small example of how I can help you reach your goals working together remotely.

We are also able to:

– Design a written, personalized workout plan that you’d do on your own time

– Give you on-going, individual feedback on your training

– Formulate a customized nutrition plan together so that you know exactly what to eat and when to eat it …and MUCH more.

I’ve had my online personal training program going since 2014, and in that time, I have helped almost seven hundred men and women over 40 get the best results of their lives – with kettlebells!

Click the link below to apply and be my next success story:

KB Fit Over 40 – https://forestvance.wufoo.com/forms/m67qz7y1a46hkn/

– Forest Vance Owner, FVT Boot Camp and Personal Training

Master of Science, Human Movement

Certified Russian Kettlebell

Certified Personal Trainer

Certifed Performance Enhancement Specialist

Certified Corrective Exercise Specialist

Certified Fitness Nutrition Coach