? [guest post] 500-Calorie Bodyweight Workout for Women ?

*Today’s article is a guest post from my friend Kate Vidulich, BSc, ACSM, Master CTT!

This workout burns the equivalent of:

  • 2 large slices of pizza
  • 13 Girl Scout cookies
  • 3 bowls of cereal

No kidding, your pants will get loose just looking at it. 😉

Workout C from 1,000 Calorie Fat Loss Accelerators

Dynamic Warm Up

  • No rest between exercises
  • 30 seconds rest at the end of the circuit
  • Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s
1B) Glute Bridge x 30s
1C) Mountain Climbers x 30s
1D) Stick Ups x 30s
1E) Jumping Jacks x 30s

FLA: Fat Loss Accelerator

  • 30 seconds per exercise
  • Rest 15 seconds between exercises
  • Repeat for 3 rounds

2A) Cross Body Mountain Climbers
2B) Reverse Lunge with Bicep Curl
2C) Walkouts
2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

  • No rest between exercises
  • 45 seconds rest at the end of the circuit
  • Repeat for 3 rounds

3A) DB Romanian Deadlift x 8
3B) T-Push Up x 12
3C) Offset DB Step Up x 15

MDT: Metabolic Density Training

  • 20 seconds per exercise with 10 second rest = 1 round
  • Do all rounds of the exercise before moving to the next
  • Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10
4B) Total Body Extension – 8 rounds of 20-10
4C) Push Ups – 4 rounds of 20-10
4D) Jump Rope – 8 rounds of 20-10

But wait… you’re not done yet.

There is another quick metabolic density Accelerator to finish your workout with a bang to keep metabolism cranking until Christmas.

It’s on page 10 of the Intermediate program from 1,000 Calorie Fat Loss Accelerators System here:

=> 1,000 Calorie Fat Loss Accelerator Workouts

You’ll also discover new bodyweight moves that burn more calories like:

  • Sprinting Walkout on page 12
  • Cross Spider Plank on page 7
  • Burpee T-rotations on page 17

You will find these unique hybrid exercises in the 1,000 Calorie Accelerator Challenges manual, that you’ll get as a FREE bonus.

And don’t worry, if you’re a beginner, I have you covered, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories (like
the workout above)….

… then BOOM! You’ll progress faster than ever to burn a whopping 1,000 calories a day.

=> This is how you can burn 1,000 calories a day

Now you can enjoy your favorite weekend foods without the guilt.

-Kate Vidulich, BSc, ACSM, Master CTT

[video] Mike Zhang 4 Minute “Kickboxer Abs” Workout

Check out this 4 minute “kickboxer abs” workout from Mike Zhang.

It’s an awesome and fun sequence you can add on to the end of your KB session today.

If you like it, also be sure to check out his 4 Minute Kickboxer Abs program:


(When you order through my recommendation, you will also get Mike’s “FKS Kettlebell” – 6 week program free. Order using the link above, and we will send out the bonus later this week).

New Guest Article / Video – ‘Instant Performance Hacks’

The concept of “performance hacking” – that is, INSTANTLY improving your strength, flexibility, agility, balance, etc – seems almost unreal until you see it first hand.

I remember how blown away I was when I saw it demonstrated at my first KB cert in 2009.

Pavel took someone up in front of the 100+ person group … had them press the heaviest KB they thought they could … then fixed their breathing, had them focus on activating certain muscles when pressing, and couple of other things … and they set a 15+ pound PR right there in front of the group!

It was a jaw – dropping demonstration.

Now I have little “performance hacking” tricks that I’ve picked up over the years, that I use in training on a daily basis, that make a HUGE difference – you get instant results, and well as faster progress towards your training goals.

So I am excited to share an article and video with you today from a colleague of mine – Dustin Williams – who specializes in this idea of “performance hacking”.

Hope it helps!


Instant Performance Hacks
by Dustin Williams, creator, the Instant Performance Hacks system

Once I started realizing that we have to focus on so much more for each exercise than just the joints and muscles involved, my strength improved instantly.

Not only were my clients moving amounts of weight they never had before, my clients were seeing improvements in agility, flexibility, balance, and strength which was transcending into some amazing changes in the mirror and with daily activities.

The speed of the results was unmatched by anything they had previously attempted to achieve in a 4 to 6-week training program, and yet we were accomplishing this within a single session.

How was that possible?

With a pretty good working knowledge and understanding of how the body really functioned all together, I began to put several of these hacks all together at once.

My conclusion was that these hacks maximized a combination of training variables:

— Our Vision Plays A Huge Part In Movement
— Better Neurological Input = Better Output
— Bone Movement Needs Specific Rhythm
— Spinal Lengthening
— Shoes Affect Neurological Input

By using these variables in strength training, the body was forced to work more intensely, engage more muscles, adapt more quickly.

Check out this video that walks you through the “shoes for performance” hack:

The fact is, most resistance training approaches were lucky to address at best one of these variables …let alone all of them.

As a result, not only were my clients moving better and getting stronger, they were also still doing recreational things that they had given up on.

The reason no one else understood these benefits is that very few people were considering neurology to maximize strength and performance. That’s where Instant Performance Hacks comes in. The results are staggering.

Hope that sheds some light on why using neurology in resistance training has been so misunderstood and why it’s the missing link for so many people getting the results they want and deserve.


Really cool stuff, right?

Dustin is offering 40% off of his full Instant Performance Hacks until tomorrow at Midnight – check it out if it interests you at the link below:

=> Instant Performance Hacks

And have an awesome day! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

“Go BareFit” Kettlebell + Bodyweight Workout

Wow – people are raving about the “BareFit” workouts I’ve shared over the last couple of days!

So I have ANOTHER guest article – and sample BareFit training session – from my friend Mike that I wanted to hook you up with today.

If you liked the workout I posted yesterday, I think you’ll REALLY dig this one 🙂



“Go BareFit” Kettlebell + Bodyweight Workout
by Mike Whitfield, creator of Go BareFit

This “Go BareFit” workout I’m sharing today is something I’ve been using with some of my private clients with great success … with a little “CrossFit” flavor 😉

It’s not “sexy” with silly burpee challenges or “cutting-edge” exercises. It’s a combination of doing the proven basics right and keeping it super simple.

So simple in fact, here’s the criteria of my “Go BareFit” workouts:

Rule #1 – It Must Use 4 Exercises or Less

Rule #2 – You Hit Your Entire Body for the Best Post-Workout Calorie Burn

Rule #3 (My Favorite) – You Can Memorize It in 30 Seconds or Less

It’s the “Bare Minimum” approach to getting and staying fit hence the name “Go BareFit” 🙂

Let’s do this.

Do the following superset resting when needed. In the first superset, you’ll do 6 reps of each exercise. In the next superset, you’ll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise.

Once you complete the final rep of 1B, rest 1 minute and then move into the finisher.

1A) KB Row (6/side … down to 1/side)
1B) Goblet Reverse Lunge (6/side … down to 1/side)


Do the following superset 6 times, resting as shown:

2A) T Pushups (20 secs), rest 10 secs
2B) KB Swings (20 secs), rest 10 secs



See, getting awesome results with your fitness program is easy when you keep it simple, and know EXACTLY what to do.

And that’s what you’ll get with these 51 “BareFit” workouts from Mike:

=> Click here to Go “BareFit”!

Thanks, and have a great day –

– Forest Vance

NEW “BareFit” (2 workouts a week template!)

Yesterday, I told you about Sabrina – and how she burned 985 calories in 53 minutes.

And we talked about how she did it … with her husband Mike’s new “BareFit” approach to training.

What is “BareFit”?

Glad you asked! 😉

We’re back today with a guest article from Mike (Sabrina’s husband, who happens to be a good friend of mine, as well as a Master Trainer and a Contributor to Men’s Health) … he explains what the idea is all about … and even hooks us up with what a week of workouts would look like.



NEW “BareFit” (2 workouts a week template)
by Mike Whitfield, Creator, GoBarefit

Muscle “confusion”….

Hitting your muscles from different “angles”…

“Surprising” your body with “cutting edge” exercises…

“Secret tricks” using ancient Bulgarian methods…

Listen, the LAST thing you need is a complicated exercise program when you’re already busy and stressed out… not to mention you may not be that motivated.

If you had to learn 15 new exercises just to get started, I wouldn’t be motivated either. Geez, learning the darn workout would take longer than the workout itself…

… all in glory of “the secret”.

So … forget the madness. You’re going to go in the opposite direction of the “fluff” and “noise” and do MORE of what works like …

A Push …

A Pull …

A lower body exercise …

An ab exercise …

And you’ll do it in 4 exercises or less with a routine you can memorize in 30 seconds or less.

Call this the “Go BareFit” approach. You’re going to do the bare minimum to stay consistent and motivated … and without the “fluff” like burpee contests or “secret” exercises.

Step 1 – Pick ANY 2 days of the week to commit 20-30 minutes to exercise.

Step 2 – Give yourself 2 days of rest between workouts (so for example, you can do Monday and Thursday each week).

Follow a structured program that doesn’t have ridiculous “fluff”, hits all your major muscle groups to crank your metabolism and burn the most calories… plus one that takes you 30 seconds or less to memorize because you’re busy. (You don’t have time to learn a complicated routine, right?)

Now, if you can do 3 days a week, that’s even better… but 2 is the “bare minimum” approach and you can still get results as long as you promise yourself “no fluff” and do MORE of what works.

Yep. That’s about it. Here’s a sample:

Day 1: Ladder Density Madness

Do the following resting only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise.

Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.

1A) KB Reverse Lunge (1/side, 2/side, etc., etc.)

1B) Close Push Up (1, 2, etc., etc.)

1C) KB Row (1/side, 2/side, etc., etc.)


Do the following, resting when needed.

2) Jumping Jacks (100)

No fluff.

Here are 51 more NEW Bare Minimum workouts you can get started with right away (no fluff)

By the way, you’ll get a Zero Equipment version with every single workout, too.

Are you a beginner? You’re covered. You’ll get 10 Beginner Workouts, too using the Bare Minimum approach without the fluff.

By the way, this isn’t your typical “run of the mill” page, either. I was surprised my friend Mike “called out” the fitness industry like this…

See the controversial “headline” by clicking here

To getting motivated and fit without the fluff,

– Mike Whitfield
Creator, GoBarefit


Forest here again – that was some awesome stuff Mike!

I know this will resonate strongly with a lot of folks – ESPECIALLY around this busy holiday season, where time for your workouts is short, and you need to be as “minimalist” as possible, so to speak –

So are YOU intrigued?

Well, that’s was just a little sample for ya …

Click the link below for 51 more “BareFit” workouts from Mike:

=> Go BareFit!

And have an awesome day 🙂

– Forest Vance

How to get leaner AND stronger at the SAME TIME

Being in the fitness industry for now over a decade, I’ve come to realize two glaring truths:

1 – Most of the strongest people in the world don’t care about fat loss. Sure, they can deadlift a Mack Truck, but they get winded going up a flight of stairs.

2 – Most people who want to lose fat don’t really care how strong they get. They just want to “tone”. They may think that they’re getting strong because they’re “lifting weights”, but in reality, because of the way most fat loss programs are structured, they’re just doing some form of “resistance cardio”.

But what if you could get stronger AND lose fat at the SAME TIME?

Today, I want to share an article with you from my good friend, Strength Coach and Expert Kettlebell Trainer Chris Lopez, about how you can use his “ninja” trick to get both stronger AND leaner at the same time.

– Forest


How to Turn Strength Training into Fat Loss Training

by Chris Lopez, SFGII, CSCS
author, Kettlebell Fat Loss Evolution

Sometimes, in order to get results, you need to take a look at what everyone else is doing, and then do the exact opposite.

If your goal is to lose fat, then this holds true more NOW than ever before.

You see, most fat loss gurus these days are advocating doing complexes and circuits of 7 or 8 exercises with 15 reps per exercise and no rest time in between exercises.

My question – as a strength coach and fat loss expert of 15 years is…

Why bother?

You’re barely moving any weight and your form and technique is going to turn into complete garbage by the end.

In fact, doing multiple sets of 15 rep full body exercises is a ONE WAY STREET TO GETTING INJURED.

And because of that, I’m a big fan of lower rep fat loss programs.

Low reps are usually reserved for strength programs so how do you make the transition from low rep strength program to low rep fat loss program?

You use this “ninja” trick:

You cut the rest time between sets … like somewhere between 60-90 seconds or less depending on how many reps per set you’re using.

Most low rep “powerlifting-type” strength programs call for 3-5 minutes of rest between sets.

Unless you have 3hrs to waste in a gym and want to meticulously count your calories, training like that is not going to allow you to lose any fat.

And although that still sounds like a lot of rest compared to the rest of the Tabata/CrossFit/Bootcamp fat loss world, when you’re lifting something challenging (ie. Heavy) and moving it explosively – like you would in a proper kettlebell swing – that 60s disappears in the blink of an eye.

You might think you’d get really tired very quickly with such minimal rest.

You’re right.

You will at first.

But something really awesome happens …

Metabolically, you’re huffing and puffing, but neurologically, you’ll get stronger and stronger.

In other words, even though you might have a hard time catching your breath, you’ll still be able to use good technique to move your kettlebell.

Sure, eventually you’ll get tired, your force production will drop, and that will be the sign when your session is over or it’s time to move on to another exercise.

But the best part is…

1 – You’ll use a ton of energy and stimulate the proper hormonal responses so you’ll burn fat – especially after your workouts, when it matters most.

2 – Your strength will actually increase – something that doesn’t happen in a mainstream fat loss program.

3 – Your conditioning will increase – without you even trying.


So why wouldn’t you do something like this?


AWESOME stuff Chris. Thanks so much for sharing with FVT Readers!!

Chris has a full kettlebell training system – Kettlebell Evolution – based around the principles in this article. He has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II

The BEST Hybrid Kettlebell Workout EVER?

Kettlebells are awesome.

Sprinting is awesome.

In today’s article from my friend Mike Whitfield of Sprint Conditioning, he puts them TOGETHER into one killer workout – to create what COULD be be the best “hybrid” kettlebell conditioning workout EVER!

Enjoy –

– Forest


The BEST KB Hybrid Workout EVER?
by Mike Whitfield, author, Sprint Conditioning

It was a beautiful 73-degree sunny day in Kennesaw, Georgia.

There was a field.

There was a kettlebell.

And I wanted to do something cool about that.

Hey, I’m Mike Whitfield, Master CTT and a friend of Forest Vance. We both have a similar story on losing fat and helping others do the same (but without having to live in the gym).

Of course, unlike Forest, I never played football in my life … except Madden on the Playstation (ha!). But here is a photo of where I was and where I’m at now:

Hey, if I can do this, ANYONE can.

So, let’s start with a quick quiz … what are 2 of the most powerful conditioning “tools” to help you shed fat and get in the best shape of your life faster than anything else?

If you’re guessing “Sprints” as one – you are right.

Sprints demand a lot both from your nervous system and your muscles, so in order to recover from them, your body has to work harder. During this recovery, your body utilizes fat as fuel.

To get the most out of sprints, they must be done in a very short amount of time with strategic recovery periods.

It’s definitely the fastest (but NOT the easiest) way to lose fat.

Today, you’re going to combine the power of sprints with a single kettlebell.

If it’s beautiful outside, get some vitamin D and do this outdoors.

Here’s the plan:

— Use a kettlebell as your marker.

— Sprint 10 – 20 yards

— Once you reach the marker (KB), do 10 KB Swings.

— Your recovery is walking back to the starting point.

— Do this for 10 minutes. Rest more if needed – but remember, it’s only 10 minutes!

See how it works here:

Note – If you’re not a sprinter, you can do:

a) Jumping Jacks (10-15 as fast as possible)

b) Run in Place (10 secs – go HARD!)

What an awesome way to burn more fat in less time… and yes, you can even train like an athlete!

Have fun,

Mike Whitfield, Master CTT

Grab 31 MORE sprint conditioning workouts like this one here


Wow, awesome stuff Mike.  Thanks so much for sharing with FVT readers!

One more thing.  I am throwing in my OWN bonus program – the Mud Runner’s Manual – FREE, when you pick up a copy of Mike’s Sprint Conditioning through my recommendation this week, while it’s on sale.

Inside, you’ll learn little-known methods of:

— Total body strengthening – get strong and tough enough to beat any obstacle

— Building functional muscle – you’ll build strength that not only looks good but works great too

— Increasing flexibility and mobility – qualities you’ll need to stay injury free on race day

— Improving cardio endurance – a KEY component of performing at a high level at your event

— Improving mental toughness – maybe the most important quality of all at your mud run

— Getting you stronger, faster, and more athletic!


Again, you’ll get this FREE when you grab a copy of Mike’s Sprint Conditioning system on my recommendation.

Just grab your copy of Sprint Conditioning HERE (or from any other link in this post), forward your email receipt to my assistant at fvtraininfo (at) gmail.com, and she’ll get you hooked up with your bonus!

KB/DB/BW Workout from Turbulence Training 2.0

It’s Friday!

So I got a special kettlebell/dumbbell/body weight weekend workout for you.

Let’s get right to it –


Intermediate Workout C

from the NEW Turbulence Training 2.0

Warm-up Circuit:

– Go through 2 times with no rest between exercises.
– Rest 20 seconds between circuits.

o Prisoner Squat – 20 seconds
o Pushup or Kneeling Pushup – 20 seconds
o Stability Ball Leg Curl – 20 seconds
o Band Pull – 20 seconds


Circuit #2

1A) Goblet Step-Up (use KB and bench/box to step up) – 30 seconds per side
– 15 seconds rest/transition.
1B) T-Pushup (alternating sides) – 30 seconds
– 15 seconds rest/transition.
1C) KB Swing – 30 seconds
– Rest 30 seconds & repeat 1 more times for a total of 2 circuits


Circuit #2

2A) 1-Arm KB/DB Squat & Press – 40 seconds per side
– 20 seconds rest/transition.
2B) KB/DB Renegade Row (alternating) – 40 seconds
– 20 seconds rest/transition.
2C) Suspension Y’s or DB Rear-Delt Raise – 40 seconds
– 20 seconds rest/transition.
2D) Suspension Curls or DB Curls with Palms-up – 40 seconds
– Rest 30 seconds & repeat 1 more time for a total of 2 circuits


Circuit #3 (to finish)

3A) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3B) Jumping Jacks – 20 on, 10 off x 2 rounds
3C) Narrow-Stance Bodyweight Squat – 20 on, 10 off x 4 rounds
3D) Jumping Jacks – 20 on, 10 off x 2 rounds


WHEW … that one might look simple on paper … but it’s a SMOKER!  You’re going to be TOAST after that circuit #2 🙂

Enjoy, and have a great weekend –

– Forest Vance, MS, RKC


PS – If you liked the workout above, you should check out the full TT 2.0 program.

The original Turbulence Training program was actually the first product I purchased personally online about five years ago … and since, Craig’s training methods and ideas have had a HUGE impact on the way I train myself and others and put my workouts together in general.

The 2.0 version is a big improvement on the original version and is a lot more user friendly.  Plus it’s all follow-along video based, and I know that’s something that a lot of folks really like.

Check out the full TT 2.0 program by clicking here


The program includes:

  • 24-weeks of follow-along, fat-burning workout videos. Craig and his team of TT trainers go through every repetition of every exercise
  • with you – all in just 30 minutes per session!
  • The NEW and IMPROVED 10-year Anniversary Edition of Turbulence Training (complete training manual with exercise charts, photos, and
  • descriptions)
  • Amazing new versions of classics like TT Thermogenic-30 and TT for Buff Dudes and Hot Chicks
  • Five brand NEW 4-Minute Miracle workouts that you can do anytime, anywhere for a TT fat burning boost
  • The new and improved Turbulence Training Nutrition guide to deliver you the total fat loss package you need to transform your body

AND it’s over 50% off at the moment (last time I checked Craig had bumped the price down even lower than it was a couple of weeks ago)

Check out the full TT 2.0 program by clicking here

Skill-Specific KB Swing Warm Up (video)

We just finished up the monthly challenge workout at our Sacramento, CA personal training studio.

This workout contains a TON of kettlebell swings. So for clients that are fairly new to KB training – and even for those who have been working out at our studio for years – we take some time at the beginning of the session to work on and refine our kettlebell swing form.

(BTW, adding a “skill-specific” segment to your warm up/workout prep is something I highly recommend you do as well.)

So, I wanted to share with you a preview segment of the new Kettlebell Workshop DVD’s we have on sale this week – you’ll see me demonstrate a simple progression you can do to improve your KB swing form.

Check it out:

That’s it for today – enjoy the video and have a great one –


PS – My new Kettlebell Workshop hard-copy DVD set is now on sale, and you can grab it at a discounted price for a limited time. Get more details and pick up your copy HERE

Kettlebell Workouts for Abs – the Rack Walk

Looking for a rockin’ kettlebell workout for abs?

Meet the KB rack walk.

Got a new video for you from friend and fellow KB instructor Chris Lopez.  He does a GREAT job explaining in detail exactly why this move is so great for your abs … he gives us some fantastic coaching cues to get the most out of it … and he shows how to best incorporate it into our workouts.  Check it out:

*If you liked this video, make sure to check out Chris’s new follow-along video based KB workout program – he’s got a special sale going this week for loyal FVT readers just like you:

>> Click here to grab Chris’s new Kettlebell Evolution program at your special FVT discount <<

Thanks, and talk soon –


PPS – I am so excited about this new Kettlebell Evolution program, I am going to throw in a copy of my PreHab warm up video series and special report, when you grab a copy this week during Chris’s special sale.


This video series is a great compliment to Chris’s program.  When you’re in need of an extended warm-up, when you’re extra sore from your last workout, when you have specific problem areas that need work, this will provide you with the perfect solution.  It details and walks you through the research-backed and field-tested best way to prep for your workouts.

This video series and report isn’t currently available by itself anywhere else at ANY price.  But, I am going to give it to you – FREE – when you grab a copy of the new Kettlebell Evolution program on my recommendation.

Simply forward your Clickbank purchase receipt to fvtraininfo (at) gmail.com, and we’ll send you a copy of my PreHab Warm Up program, ASAP!!