Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 23-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more to it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

But this should give you the big-picture plan of what you need to succeed!

Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

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23-Min / 300-Kcal Kettlebell Circuit

Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest fof 60 seconds at the end of the sequence, then repeat three more times for a total of four rounds:

• Two hand KB swings – 20 (24k men / 16k women)
• Bear plank march – 10 per leg
• Kb goblet alternating reverse lunges – 8 per leg (20k men / 12k women)
• Single arm KB rows – 12 per side (20k men / 12k women)
• Burpees – 8

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If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

When I first started with kettlebells, I was amazed at how fast they changed my body. I remember the first time I did a workout like this, I was soaked in sweat, my muscles were burning but I felt invincible.

So, in this workout, we’re going to burn over 1000 calories (that’s depending on your weight, body composition, fitness level and all individual factors, of course).

Introducing the 1000-Calorie “Drop a Size” Kettlebell Circuit Workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

— Double KB Squat Clean

— Mountain Climber

— 2-Hand KB Swings

— Cross-Body Mountain Climbers

— 1-Arm KB Swings

— Spider Climb with Push-Up

— KB High Pull or Snatch

— Side Plank Reach-Through

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Again, your actual calorie burn will be depending on your weight, body composition, fitness level and all individual factors.

This is the type of workout we’ll be doing in our upcoming 28-day KB Drop a Size Challenge, which opens for registration tomorrow, so stay tuned.

Also, we’re live at our Ageless Warrior Summit right now, but you still have time to register and get the interviews: Ageless Warrior Summit

Have a great day and keep going!

-Forest Vance – ForestVanceTraining.com

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

Sample Kettlebell Boot Camp Workout

WARM UP

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)

PART 1

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.

PART 2

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.

COOL DOWN

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

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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
KettlebellBasics.net

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:

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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

Finisher:

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

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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 ForestVanceTraining.com

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:

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Father’s Day Weekend Kettlebell Boot Camp Workout

PART 1
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)

PART 2
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

PART 3
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

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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 fvtcustomerservice@gmail.com 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
@KettlebellBasics

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

-Forest

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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