Sample Kettlebell Boot Camp Workout

Here is a sample workout from Kettlebell Boot Camp Workouts: Elite Edition, on sale now:

Sample Kettlebell Boot Camp Workout


Start your boot camp with a kettlebell dynamic warm up like this:

8 KB halos (each way)\ 8 KB slingshots (each way)\ 8 KB figure eights (each way)


Kettlebell/body weight strength circuit

15x two hand KB swings\ 7x burpees

Get as many rounds of this circuit as you can in five minutes.


Kettlebell cardio conditioning circuit

10 KB squats\ 5 KB renegade rows (each arm)\ 10 walking overhead KB lunges

Get as many rounds as you can of this circuit in ten minutes.


Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.


Quick, efficient, and HIGHLY effective.

For 81 more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts: Elite Edition

Train hard, talk soon! –

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

Workout #9: Hybrid KB Strength and Conditioning 2 (Heavy Day)

Recently, I led a killer kettlebell boot camp in at my studio, and we did a fun workout that mixed both some dedicated strength work (using just Kettlebells!) with some full-body conditioning work. It’s the kind of workout that eliminates boredom, delivers shocking results and makes you come back for more! 😉

Reminds me of the first time I started training with kettlebells. I underestimated the intensity and ended up getting challenged a LOT more than I expected – and with a slightly bruised ego! 😉 But that experience taught me the value of perseverance. I shared that story with the group and it was great to see everyone push through their own limits with determination and humor. The camaraderie and group effort was awesome.

Here’s what we did – and if you want dozens more like it, check out my Kettlebell Boot Camp Workouts course, on sale this week:


Workout #9: Hybrid KB Strength and Conditioning 2 (Heavy Day) – from Kettlebell Boot Camp Workouts: Elite Edition

A strength-based workout with a metabolic finisher to end with a bang.

Circuit (4-5 times):

  • Do as many reps as you can of each exercise in :25. Rest :25 between movements. Use as much weight as you can handle with perfect form.
    • Single arm kettlebell press
    • Single arm kettlebell row or inverted row w/ suspension trainer
    • Single leg squat variation (lunge, step up, etc)

Strength Sets:

  • Do three sets of each exercise. As many reps as you can in :30, rest :15 between sets.
    • KB crush curl
    • Body weight tricep extension


  • As many reps as possible in :90 each of:
    • Heavy two-hand kettlebell swings
    • Burpees


I have a “little black book” of my favorite kettlebell boot camp workouts. I’m always adding and updating it. The latest edition has 82 total kettlebell boot camp workouts (and counting). Guess what? About 90% of my daily boot camp routines come from that book. This saves me hours and hours each day of brainstorming new and fun training ideas. Of course I follow a plan and progression for my programming but this makes my life so much easier.

If you’re a boot camp instructor – or just a boot camp workout enthusiast – you should do the same. It’s a game-changer! After talking with many friends, colleagues in the fitness industry and fellow kettlebell enthusiasts it’s clear that while most people understand the importance of having their own “little black book” most just don’t do it for various reasons.

So I have a solution. I’ve compiled 82 of my favorite kettlebell boot camp workouts for you to “borrow” and use with your campers (and yourself)! They’re available now at the link below (updated and expanded edition):

-> 82 Kettlebell Boot Camp Workouts

— Forest and the FVT Team at

Father’s Day Weekend Kettlebell Boot Camp Workout

We had a great first session this past Saturday in our new FVT Warrior Wellness space! Trainer Alex was on fire and I joined in. It was a great session with good energy and hard work. Everyone’s enthusiasm and commitment was awesome and sets the tone for what’s to come.

This is an example of what a workout we might do at our studio space – so that even if you can’t be here with us in person, you can follow along at home:


Father’s Day Weekend Kettlebell Boot Camp Workout

Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between exercises. 3 rounds total:

  • KB press (right side)
  • KB one-arm swing OR KB snatch (right side)
  • KB press (left side)
  • KB one-arm swing OR KB snatch (left side)

Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between exercises. 3 rounds total:

  • KB goblet reverse lunge (right side)
  • KB goblet reverse lunge (left side)
  • Yoga ball crunches

3 rounds as fast as you can:

  • Run / bike / step ups / other cardio of your choice – 60 seconds at a hard pace
  • 15 bodyweight squats
  • 5 double burpees

I want you to try my workout plans and see results faster towards your goals. Here’s what I’m offering:

Get my Kettlebell Boot Camp Workouts program and get FREE entry into my next 28-day KB Challenge!

Click here to get KB Boot Camp Workouts →

Once you’ve purchased, email and my assistant Robin will get you set up and on-boarded into our next 28-day KB Challenge.

Look forward to working with you!

Forest Vance

Bodyweight Beast Building – Week 5 / Day 1 (Free Sample)

When the pandemic hit in 2020, we had to get creative.

I owned two personal training studios in the Sacramento, CA area at the time, and we had to fully close for a few months initially, then intermittently for almost a full year.

Since the weather in that area is generally favorable for outdoor workouts, they became a staple of what we did.

It was all I could do to keep my clients on their programs and continue getting them results.

And I’ll say, the people who were dedicated still achieved great results! Some even better than before the pandemic!

It just goes to show that it’s NOT about the equipment you have available to train—it’s about effort, dedication, mindset, and of course, having the right plan of attack!

Check out this free sample from my Bodyweight Beast Building course at the link below. Then, get the 2-for-1 “get outside” deal on the full course here:

Bodyweight Beast Building – Week 5 / Day 1 (Free Sample)

Full exercise breakdowns and explainer videos are available in the full program HERE


4 sets of:

  • 10 Swing Lunges (per leg – forward and back = 1 rep)
  • 12 Close Push-Ups


3 sets, 35 seconds work, 15 seconds rest each of:

  • Body Saw
  • Total Body Extension
  • Side Plank with Leg Raise (30 seconds per side)


3 – Finish with HIIT!

Number values refer to RPE (Rate of Perceived Exertion)

6 ROUNDS of 45 seconds @ 15; 90 seconds @ 10

OPTIONS – Your Choice of Modality:

  • Hill sprints
  • Stairs / stadium run
  • Jump rope
  • Water running
  • Stationary bike

Kettlebell HIIT-Crawl-Climb-Carry ‘Hurricane’ Workout

So…you are preparing for a Spartan Beast, or just want to add a fuel-inject to your hybrid training/conditioning? Something like a 13.1-mile run/hike, with 30+ obstacles (including climbs, carries, and crawls)…This training workout will help you prepare for it.

I have been where you are now, and have been training hard for these grueling events. Actually, I have a Spartan Beast tomorrow…a 13.1-mile run/hike, with 30+ obstacles. I just competed in a Push/Pull powerlifting meet this past weekend, so these past few months have been a very fun and challenging training period.

I would actually say it has been one of my greatest “hybrid athlete” training efforts ever!

So, if you are prepping for a Spartan race, or just want to challenge yourself, check out my OCR Domination course to help you with that. This 12-week course is designed to boost your performance. Included as a bonus, is a copy of Beast Building. 2-for-1 this weekend!

Let’s get after this killer training workout from OCR Domination – Week 9, Day 1 – then pick up a copy of the full course here: OCR Domination + Bodyweight Beast Building 2-for-1



Kettlebell HIIT-Crawl-Climb-Carry ‘Hurricane’ Workout

Perform this circuit, twice total for maximum endurance and strength:

  • 90 Seconds jump rope
  • 30 Seconds rest
  • 90 Seconds bear crawls
  • 30 Seconds rest
  • 90 Seconds step ups
  • 30 Seconds rest
  • 90 Seconds pull ups
  • 30 Seconds rest
  • 90 Seconds jumping jacks
  • 30 Seconds rest
  • 90 Seconds carries (choose your favorite from the past 8 weeks)
  • 30 Seconds rest
  • 90 Seconds running
  • 30 Seconds rest
  • 90 Seconds burpees
  • 30 Seconds rest

Do men and women really have different nutrition needs?

Gents – this is for you today – but ladies – please share with any men you know!

Most diets were not designed for men. Over 80% of all on the market are for women, and the very diets that market to women to lean out don’t contain the building blocks for us to build natural testosterone. Here’s 3 reasons why:

Caloric Needs for Men vs Women Men typically require more calories than women as they are typically taller and more muscularly built. A fairly active 170-pound man needs about 2500-3000 calories a day, whereas a 120-pound woman, with similar activity levels, requires 1800-2000 calories. Portion sizes appropriate for their respective bodies are key to good health and proper nutrition.

Men vs Women Require Different Nutrients Men are prone to different diseases than women and our diets should reflect that. Women require more iron for monthly blood loss where as men require more fiber in their diet as men have a higher rate of rectal cancer. Women need more calcium to prevent osteoporosis. Men also need about 15% of daily protein intake and as little fat as possible – under 30% of daily calories.

Hormones Testosterone levels in men have declined over the last 20 years by 25% on average across all ages, per Kinsey. This has resulted in:

  • Impotence and low sex drive
  • Feminine fat and man boobs
  • Lack of building lean strong muscle
  • Depression disease and cancer

There are certain foods you can eat to naturally increase your testosterone, which is another reason why men require different nutrients than women.

If you’re ready to tackle all of the above and optimize your body, consider this a solution – the Man Diet. It was designed for men, to give men what they need to fuel their testosterone and optimize their health with proper nutrition and caloric intake. Learn here how to increase your testosterone naturally forever with simple diet changes, tailored for you. Start the Man Diet today and optimize your health:


To your success!

— Forest Vance, MS Human Movement, Over 40 Expert