Kettlebell / Barbell Frankenstien Workout

Happy Halloween!

What better way to get into the spirit than by doing a Kettlebell / Barbell Frankenstien Workout?

You see, two of the most popular pieces of equipment in the gym are the kettlebell and the barbell. They both have their own unique benefits and can be used to achieve different fitness goals.

But what if you could Frankenstein the two together to create the ultimate workout?

Enter the Kettlebell / Barbell Frankenstien Workout. This workout combines the best of both worlds to help you build strength, lose fat, and get in the best shape of your life.

Try the Kettlebell / Barbell Frankenstien Workout as written below, then stay tuned for Hybrid Kettlebell Muscle, my six-week “Hybrid” Barbell / Kettlebell / Bodyweight solution for strength and muscle course, going on sale later this week!


Kettlebell / Barbell Frankenstien Workout

PART 1 – Perform five reps of the back squat at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform a 20 second plank side hold on each side.

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

PART 2 – Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

  • One hand KB swing – 8 reps per side – (recommended weight – 8k/12+k (women); 16/20+k (men)
  • 10 walking goblet lunges (per leg) (recommended weight – 8k/12+k (women); 16/20+k (men)
  • 6 plank-to-push up EACH SIDE


Attempt this Kettlebell / Barbell Frankenstien Workout, and then be on the lookout for Hybrid Kettlebell Muscle, my six-week “Hybrid” Barbell / Kettlebell / Bodyweight solution for strength and muscle development, which will go on sale this week!

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

Kettlebells for Abs – “Royal Flush”

Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now –

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)

5 One Arm KB Swings (left)

10 Mountain Climbers (per side)

5 KB Cleans (right)

5 KB Cleans (left)

High Plank with 10 Shoulder Taps (per side)

5 KB Snatches (right)

5 KB Snatches (left)

#kettlebells #abs #workout #fitness

Can You Double Your Push Ups in 30 Days? Try This Simple Plan!

A while back, I completed a 30-day Challenge that consisted of mental, physical, and spiritual tasks to help you become a better person, live out your purpose more fully, and serve others.

It was an amazing experience…I won’t go into all the details here…but the main point I want to make is that part of the Challenge involved doing push-ups every morning.

The way we did the push-ups actually reminds me of the “Push Up Mastery” guide that you get as another free bonus when you pick up a copy of the Physique Zero program we’ve been talking about all week:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

There was a system where you’d gradually increase the number of push ups you did every day, for 30 days straight.

I increased my push up ability quite a bit that month! And I’m willing to bet that the average person who follows this program could do the same, maybe even double the amount of push ups they could do in one go.

Here’s a short example – it’s the first three days of the program:


Set 1: 5
Set 2: 5
Set 3: 10
Set 4: 5


Set 1: 20
Set 2: 10
Set 3: 10
Set 4: 8


Set 1: 8
Set 2: 15
Set 3: 8
Set 4: 8

This program is designed to increase reps and volume each day for 30 days. You need to see the full plan to understand how it works, but this should give you a general idea. There is both a beginner and advanced version of the program so you can start with the plan that works best for you depending on your fitness level.

For the full program that will help you do more push ups, click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Good luck doubling your push ups in 30 days!

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

ab vacuums

Kettlebells are great for working your abs and core muscles, but there are extra things you can do if you want to focus on this area specifically. 

It may sound strange, but many people have extremely weak “deep abs”, leading to a “pooch belly”. 

By doing this short, 30-second “ab vacuums” trick daily, you can actually PULL in your stomach, causing it to FLATTEN out and shrink your waist! 

The great thing is that, when done regularly, this simple exercise can shrink your stomach 1-2 inches – WITHOUT changing your diet or adding any workout program. They even help to strengthen your core and support a healthy back. 

Here’s a quick and easy way to do ab vacuums (instructions):

— You can do them standing, seated (like in a car), kneeling in a four-point position, or even lying flat on the floor.
— The movement is as easy as pulling your belly button in as far as you can by pretending you’re trying to touch your belly button to your spine. Hold for 10-20 seconds at a time.
— Start by taking a deep breath in. As you exhale, start pulling the belly button in towards the spine and hold it there while taking short breaths. Repeat for several of these 10-20 second holds, around 5-10x if you have enough time. But even just repeating 3-4x can really make a difference over time!

If you found this helpful, there are 100 more abs / fat loss tricks like it at the link below:

-> 101 Sneaky Weight Loss Tricks

You’ll be surprised at how much of a difference it makes when you combine a few of these together and how much faster you can reach your goals!

I know from personal experience that all the little things add up when I’m trying to get in top shape.

Let me know how it works for you if you decide to give it a try! –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
Kettlebell Specialist

Kettlebell Challenge Workout #17: “Metamorphosis”

The kettlebell challenge workout for this week is “Metamorphosis.” This workout is designed to challenge your entire body and help you build strength, endurance, and power.

This workout consists of 2 rounds of the following exercises:

  • 30 Jumping Jacks
  • 10 Burpees
  • 30 High Knees
  • 30 One Arm KB Rows (15 per side)
  • 30 Jumping Jacks
  • 8 Alternating Reverse KB Lunges (8 per side)
  • 30 High Knees
  • 10 One-Arm Kettlebell Swings (10 per side)
  • 30 Jumping Jacks
  • 30 KB Goblet Squats

If you enjoyed this kettlebell challenge workout, be sure to check out my “300” Kettlebell Challenge course. This course is guaranteed to help you get a ripped Spartan body and unleash your inner warrior, all in just 28 days. To get started, simply click the link below for a free sample week of the course:

-> 28-day “300” KB Challenge – Free Sample Week

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

Mark Wahlberg Kettlebell Workout

Mark Wahlberg is 51, and he looks super fit and healthy on and off camera. This got me thinking, does Mark Wahlberg use kettlebells in his workouts?

I did some digging online, and it looks like the answer is YES!

According to an article where they interviewed his long-time trainer Brian Nguyen:

Mark Wahlberg was squatting and benching heavy and pumping up big time for his role in Pain & Gain, where he played a bodybuilding criminal.

Apparently, he then only had four weeks in between finishing Pain & Gain and starting on Lone Survivor, where he had to actually drop weight and build functional strength, mobility, etc for marine training, which involved a lot of functional work, going up and down hills, etc.

So – when he trained for functional fitness and mobility – which, if you’re reading my email newsletter, is probably more like YOU want to train! – accoring to his trainer, he was doing bodyweight movements and kettlebells.

If you’re looking to get functional fitness, mobility, and send your conditioning levels sky-high like Mark Wahlberg, you should join my upcoming 28-day Kettlebell Challenge. Just follow the link below to sign up:

-> 28-day KB Basics Conditioning Challenge

I hope this article inspires you to get moving and working towards your goals!

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

Don’t Be Fooled By This 15-Minute Low-Impact KB Workout:

Kettlebells are a great way to get your heart rate up without putting too much stress on your joints. They are also an effective way to build strength and endurance. And best of all, you can get a great workout in just 15 minutes.

If you’re looking for a low-impact cardio workout that will leave you feeling sweaty and satisfied, then don’t be fooled by this 15-minute low-impact KB workout!

15-Minute Low-Impact KB Cardio Workout

Do as many reps as you can of each exercise in 40 seconds. Take 20 seconds of rest between moves. Take 1 minute of rest between rounds. Do 2 rounds total:

  • two hand KB Swings
  • Bulgarian Split Squat (20 seconds per side)
  • Single arm KB swings (20 seconds per side)
  • Elevated Pushups (20 seconds per side)
  • Hand to Hand KB swings

While this 15-minute low-impact workout is a great way to get started with kettlebells, it’s just a taste of what you can accomplish with this type of workout.

For best results, try the full 28-day Kettlebell Basics Conditioning Challenge!

You’ll improve your cardio by up to 15-20% in just 28 days using a couple of kettlebells and three to four, twenty to thirty minute workouts each week.

Click the link to learn more and try the first week for just $1:

-> 28-day KB Basics Conditioning Challenge

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

2 Tips To Fix Your Kettlebell Swing: (‘Squat and Front Raise’ Error)

One of the most common kettlebell mistakes we see is the squat and front raise error. In a proper, ‘hip-driven’ Swing, the kettlebell is hiked back between the legs, and the arms only do around 10-20% of the lifting. But when someone makes the squat and front raise error, they perform a squatting pattern with the lower body followed by a front raise-type motion. In this case, the arms have to do around 50-60% of the work.

Here are two tips to help fix this flaw:

  1. Try the Towel Swing

The lower body is what drives movement; the arms are just along for the ride. A good drill to perfect this is the towel swing.

To perform the towel swing, you do your two-handed swings with a towel wrapped around the horn of the ‘bell and grabbing the ends of the towel. To maintain tension on the towel through the entire movement, you have to use your hips and direct energy efficiently to the ‘bell. It’s a great drill because it’s very self-correcting. Do a few swings with the towel and you’ll naturally use your lower body more and your upper body less as you get feedback from the towel.

  1. Think of ‘hiking’ the ‘bell behind you as it comes back

Squat down and raise the kettlebell up in front of you instead of hiking it back and snapping it up. The bottom of the ‘bell should actually face the wall behind you or pretty close to it when the KB is hiked back.

One of the most frequent mistakes with the Kettlebell Swing is the Squat and Front Raise error. This happens when the trainee uses a squatting, knee-dominant movement during the ‘down’ portion of the Swing and as a result over-involves the arms in finishing the movement. The tips in this article will help you fix and correct this flaw; good luck with your kettlebell lifting and keep training hard!

  • Forest and the Team at

PS – If you enjoyed this article on fixing mistakes with the kettlebell Swing, stay tuned – the registration for my 28-day Kettlebell Basics Challenge with weekly LIVE workouts / technique workshops opens tomorrow, October 18th!

NEW VIDEO – 10 Minute Beginner Kettlebell Workout

10 Minute Beginner Kettlebell Workout – Kettlebell Basics

This 10-minute kettlebell workout is perfect for beginners. It includes a variety of exercises that will work your entire body and get your heart rate up. All you need is a kettlebell and a few minutes to get started!

Also, if you like this workout, you’ll LOVE my 28-day “300” Kettlebell Challenge! Check out a free week of the program for a limited time at this link –

The Make-Your-Own-Rules Diet: Why It’s A Terrible Idea

When people get enthusiastic about losing fat quickly, I see the same error made over and over again:

They create a diet based on what they “think” it should be.

For example, they might have raisin bran and half a grapefruit for breakfast, hard-boiled eggs, toast, carrot sticks, and a diet soda for lunch, a large salad (with a lot of ranch dressing) for dinner, and celery sticks for snacks.

This might last a couple days before their willpower wears out and they go back to getting fast food after work.

If this sounds familiar, you’re not alone, and it’s not your fault!

There are a lot of issues with the diet I just described, which I don’t have time to go into detail on in this message. But the bottom line is that you’ve probably never been shown the RIGHT way to diet and get lean.

If you’re interested in a plan with a solid scientific foundation and a long history of successful clients, I recommend the UFL (Underground Fat Loss) program. You’ll join the many others who have transformed their bodies and lives:

-> UFL (Underground Fat Loss)

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach