“Garage Gym” KB/DB Complex Workout

Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

— Overhead Press (two KBs or DBs)
— Front Squat (two KBs or DBs in rack position)
— Bent Row (two KBs or DBs)
— Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
— Renegade Row (two KBs or DBs)


This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success –

– Forest Vance

HKS – 6 week training cycle

Hybrid Kettlebell Muscle is flying off the shelves! – we are coming up on the first 100 copies sold.

1st 100 customers save 50% off the regular price. More info and oder here: Hybrid Kettlebell Muscle


Every time we finish a 6 week training cycle with my Hybrid Kettlebell Muscle group, 95% of the folks (who attend regularly) end up getting stronger, and setting new personal bests.

It’s SOOO cool to see!

And honestly, it’s not rocket science.

It just takes a *little* more attention to detail than you’re probably used to.

See, the #1 key to actually get stronger on a consistent basis is the principle of progressive overload.

Put simply, muscle grows bigger and stronger in response to a training stimulus.

And to keep making gains, you need to continue making greater demands on it.

If you come in and do the same workout over and over again … using the same weights over and over again … doing the same number and type of push ups, pull ups, or whatever else … you are going to stay the same.

Shocking, I know 🙂

But – this is what the VAST majority of people do!


So what we do is set people up for success.

We set a goal at the BEGINNING of a training cycle for our big lifts (squat, bench, deadlift).

Then, using that goal, we caculate specific weights – based on specific percentages and rep counts, based on their end training goal – for each workout.

(You can get the exact cycle that we use, that works so well, in the new Hybrid Kettlebell Muscle program.)

ALSO – we ALWAYS write the weights down that we use. This way, we know exactly what we used the workout before, how that went, what we need to do today to beat it, etc.

(Please, please, please do not tell me that you “remember” what you did last week, and don’t need to keep a training log. People tell me this over and over and over again when they first start training at FVT. Then we make them start using a training journal. Turns out, it’s REALLY tough to remember exactly what weight you used for all three to four sets of all the major lifts for each of the last twelve weeks 🙂 And you end up getting better and stronger over the long run as a result. KEEP A TRAINING LOG IF YOU ARE SERIOUS ABOUT MAKING GAINS!!)


In conclusion, if you want to keep getting stronger on a consistent basis, your #1 key is using the principle of progressive overload, and ideally doing it as we outline in today’s article.

Get Hybrid Kettlebell Muscle for all the details on exactly how to set this up for maximum success:

Hybrid Kettlebell Muscle

Here’s to getting swole for summer!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor

New 6 Week Kettlebell/Barbell Strength Program

“Traditional” strength programs – where you focus on a couple of bodyparts each day, and hammer them into oblivion with a variety of exercises and lots of volume – can actually be great for getting big and strong.

Thing is, they don’t do much for fat loss, or as far as carry-over to any sort of athletic activities, or even every day movement.

They can also be really hard on your body, causing aches and pains that won’t go away.

On the other hand, programs designed for pure fat loss and conditioning aren’t always the best either.

Many times, they rely on mostly bodyweight moves or light weights, and though you may get in great shape, you can end up losing muscle.


But if you want to get strong AND lean AND jacked AND athletic at the SAME TIME … I have a new program that may be right up your alley 🙂

It’s called Hybrid Kettlebell Muscle.

And in this new program, you are going to learn how to properly combine the traditional barbell lifts (squat, bench, deadlift) with kettlebells for the perfect balance.

I think it’s one of the best around for this specific type of training and goals.

As a matter of fact, I don’t know of anything out there that’s exactly like it.

Check the program out at the link below – 1st 100 customers save 50% off the regular price:

New 6 Week Kettlebell/Barbell Strength Program

Here’s to getting LEAN and JACKED before summer!!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor

‘St. Valentine’s Day Massacre’ KB Workout

Yesterday’s kettlebell boot camp workouts at FVT were TOUGH

In fact, during one session, someone said – “it’s a Valentine’s Day Massacre!”

Clever 🙂

Here’s the workout, you can try it yourself:


Complete as fast as possible:

– 10 double kettlebell squat cleans
– 10 plank-to-push up (5 per side)
– 20 walking prisoner lunge (10 per side)
– 20 recline rows
– 100 high knees (50 per side

– 8 double kettlebell squat cleans
– 8 plank-to-push up (4 per side)
– 16 walking prisoner lunge (8 per side)
– 16 recline rows
– 80 high knees (40 per side)

– 6 double kettlebell squat cleans
– 6 plank-to-push up (3 per side)
– 12 walking prisoner lunge (6 per side)
– 12 recline rows
– 60 high knees (30 per side)

– 4 double kettlebell squat cleans
– 4 plank-to-push up (2 per side)
– 8 walking prisoner lunge (4 per side)
– 8 recline rows
– 40 high knees (20 per side)

– 2 double kettlebell squat cleans
– 2 plank-to-push up (1 per side)
– 4 walking prisoner lunge (2 per side)
– 4 recline rows
– 20 high knees (10 per side)


30 seconds work per exercise, 10 seconds rest between moves, 3 rounds total:

– burpee
– split squat (30 seconds per side)
– push up
– jump squats
– side-to-side / “skater” hops


Time to massacre the fat!

– Forest


ATTN kettlebell fans

I just released a new 28 day KB program, wanted to make sure you knew about it:


In testing at our kettlebell studios, participants lost up to 16 pounds of fat and gained up to 7 pounds of lean muscle on the program, in 28 days (!)

You’ll also increase energy, reduce aches and pains, and jump start your fitness … all with just 2 kettlebells, and in about 20 minutes per day.

Get the program at the link below:



20 Min Kettlebell “Strength Circuit”

Kettlebells are the ultimate tool for getting a lot done in a short amount of time.

You can get as good (or even better) a workout in about 20 minutes, that’s equally (or more) effective, as what used to take you 2 hours.

You work all your muscles in your body every time … PLUS get strength … PLUS get cardio … PLUS a lot more!!

That’s what the KB Body Revival program is all about. Try the sample workout below to get a feel for what I mean. All you need to get it done is one or two kettlebells, and about 20 minutes!


Sample Workout – 28 Day KB Body Revival

PART 1 –

This workout starts with kettlebell presses. You’ll do six reps on the right, and six reps on the left … rest as needed, and continue on to do five sets of six total on each side

PART 2 –

Do four rounds of the following circuit as fast as possible:

– walking lunge with kettlebell at side (complete all reps on one side before switching to other side) – 12 per leg
– push ups – 12

PART 3 –

(beginner) one hand kettlebell swing OR (advanced) kettlebell snatch

Do 80 reps as fast as possible, using any combination of reps on either side. Time yourself, and see if you can get slightly faster every workout.


Now in the full program, you get video demos for each move, so that you know how to perform it safely and effectively … you get recommended weights too, so that you’re never left in the dark as to what size kettlebell to use …

… and instead of just a “one-off” workout, you get a complete, continuous program where each workout builds on the last and everything flows together and progresses week to week …

… but this sample should give you an idea.

Get the full 28 Day KB Body Revival program by clicking here.

To your success!

– Forest Vance, MS
Certified Kettlebell Instructor

Kettlebell GAINZ is LIVE!

Okay – Kettlebell GAINZ is LIVE!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Kettlebell GAINZ

Thanks –

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

PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE Kettlebell GAINZ!

Basement Badass is LIVE!

Ok, my new “Basement Badass” program is LIVE!

This is a program designed to help you look, feel and train like a BADASS using minimal equipment workouts you can do at home in 25 minutes or less.

But, it’s only available at a discount for a limited time, so be sure to check it out ASAP at the link below:

=> Basement Badass

Thanks –

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

PS – You are going to LOVE the new Basement Badass program!

New Garage Built Body Program (time sensitive)

Hey – wanted to send a quick follow up yesterday’s message, I forgot to mention something –

My friend Travis Stoetzel is holding a sale this week on his new Garage Built Body program:

=> Garage Built Body special offer (time sensitive)

I am actually doing this program myself to test it out. I have been doing workouts from it all this week. And I am SUPER impressed.

So if you’re looking for a new workout program to do at home on your own, if you enjoy training with kettlebells and your own body weight, if you are limited on time, and if you’re ready to WORK, you’re going to love this one.

Garage Built Body includes a TON of the stuff FVT readers have been asking for more of, like:

— How to not only get into great condition, but build serious muscle and strength with KB’s (and other tools)
— CRAZY hard KB complexes
— How to get the most out of limited training resources (minimal equipment) and time (all the workouts are 24 minutes or less)

=> Garage Built Body special offer (time sensitive)

You’ve probably heard me mention Travis’ name before … but if not, he’s a strength coach based out of the midwest (US) that’s a friend of mine. We share a similar background (Travis played college football and still competes now in the Crossfit games) and similar training philosophies (he uses kettlebells, body weight – based movements and other types of functional training modes heavily in his programming).

Anyway, that’s it for now. Enjoy the rest of your day, and talk soon –


PS – Here’s how my workout went yesterday – just to give you a little preview:

First, I foam rolled and stretched for a few mins to get my mind right before the workout.

(Travis includes his pre-workout prep routine if you need one.)

While I was doing that, I quickly reviewed 1) the coaching video for the workout of the day, and 2) the corresponding workout manual on my iPhone – just to make sure I knew how things were set up, and that I was doing everything correctly.

Then, I got all of my equipment ready, and hit the workout hard. I did:

(sequence 1)

— 1 KB power snatch
— 1 KB push press
— 1 KB thruster

Complete 3 full rounds through the complex = set
Alternate arms each minute
3 sets every minute, on the minute x8 (4 rounds each side)

(sequence 2)

— side lunge x5
— push up x5

As many rounds as possible in 5 minutes

(sequence 3)

— kettlebell swings x10,12,14 …

Every minute, on the minute, do a set
Go until you fail to do the work listed within the minute

Did a quick sixty second cool down and was done.

And that’s how my workout went down.

Okay. That is all. Have a great weekend 😉

=> Grab your copy of Garage Built Body here

Interview with Fat Loss Expert Kate Vidulich

Hey! Hope you’re having an awesome weekend.  Forest here back with another expert interview for you from KettlebellBasics.net.

Today with us we have Kate Vidulich.  I’ve gotten to know Kate now for the last several months, and met her in person a month or so ago at a industry event … she’s a super cool person and has some great ideas about fat loss, specifically losing those last 10 pounds with what she calls “metabolic mashups” (these utilize KB’s, body weight, dumbbells and barbells as primary training tools, BTW) … I knew her ideas would be of great interest to my readers, so I was pumped when she agreed to do an interview for KettlebellBasics.net.

A little more about Kate before we get to the full interview –

Kate is an experienced Exercise Physiologist and Certified ACSM Health Fitness Specialist with a passion for excellence. Kate has an extensive research background, completing a Bachelor of Science degree in Health & Exercise Science from the University of NSW in Sydney, Australia.

Kate specializes in designing and implementing personalized, effective, results-oriented training programs. Her unique approach, combining movement rehabilitation and fat loss, has helped thousands of people across the world achieve their goals, at all ages.

A resident of New York City, Kate operates in the Upper East Side of Manhattan and consults with clients in private one-on-one, and online coaching with clients worldwide.

She is the author of the Fat Loss Accelerators program, and also regularly updates her blog at FatLossAccelerators.com.

Without further ado, Kate –


1. What first drove you to create the Fat Loss Accelerators program?

The evolution of the idea to share Fat Loss Accelerators with the world struck me one afternoon while I was training in a small, crowded New York gym. It was so insanely busy, and I was tired of being pushed out of the space. I just needed a fast, challenging workout to do with limited equipment, in a small area.

The idea for the program had been right in front of me the whole time! I had been using and testing unique metabolic movements for a few years, and getting results with my clients and myself. So I knew there would be other folks in the world who would totally benefit from this and love it!


2. What exactly is your fitness program/philosophy/etc. all about?

My training philosophy is pretty simple. In order to get fit and build an athletic body, you need to work hard based on your current ability. When you progress and succeed, the confidence you gain from training transfers into other aspects of your life. What you initially thought was impossible – is now possible.

I like to focus on training movement patterns, using major muscle groups to burn the maximum number of calories in your workout time. People love a challenge and it’s always great to add a fun element to your training program – otherwise you simply won’t do it!

I think there are so many excellent training approaches, with industry leaders such as Alwyn & Rachel Cosgrove, Craig Ballantyne, Mike Boyle and so many others to list. Instead of trying to compete with these programs, the idea of Fat Loss Accelerators is to add-on to their fantastic work. So I created done-for-you intense workouts that you can plug into your program to accelerate fat loss results.


3. You have a unique and inspiring approach to busting through fitness plateaus that I think appeals to a lot of folks. What exercise methods have you studied and how do they influence your work?

Thanks Forest! I’m always studying different training methods, because you can always learn and pick up ideas from other disciplines.

I worked on a University research project back in Sydney, Australia studying the effectiveness of high intensity interval training for fat loss in women. The results were a major breakthrough in our field, and this has significantly influenced my training approach.

My workouts are intense and challenging. Think resistance training meets high intensity intervals. The unique metabolic movements in my workouts can help you save time in your training sessions, maximize your calorie expenditure and eliminate the need for cardio.

I bring a new, challenging approach for the people who would otherwise jump on a treadmill/bike and do sprints.


4. What type of results have individuals experienced with your program/workouts/etc.? Could you provide a few examples?

The results and feedback from my clients has been incredible. I have a core bunch of clients I been training for over 3 years now, so it’s been very interesting to see the body transformations with my experiments and shift in training style over time. I find it more effective to focus on athletic goals and aesthetic results are a bonus!

My favorite example is a female client who is 62 years old, trains really hard and is currently in better shape than a lot of 30 year olds going around. After achieving her initial weight loss goal of 20 pounds, we shifted the focus to performance goals. Initially, Nancy couldn’t run at all, and now she can run a mile in less than 10 minutes! Plus, she gets so many compliments on how amazing her arms look. I agree – they look incredible!

A 38 year old female client who refused to do any cardio or even go to the gym lost 31 pounds over 6 months. She set up a home gym with weights in her apartment, shifted her mindset and decided to kick butt in every workout. Really impressive change!

Another example is myself. I lost 41 pounds using these insane workouts and in 2011, I beat my previous year NYC marathon time by 54 minutes. This year, I shaved 8 minutes off my best half marathon time.

Awesome, right! See you at the next Olympics 😉


5. Would you be kind enough to provide a sample workout or two for my readers to try out at home?

Absolutely Forest! For best results, use a Fat Loss Accelerators at the beginning of your workout before strength training– after a dynamic warm up and core work Replace your interval days with Fat Loss Accelerators, and reduce the stress involved with thinking and planning.

The first one is a bodyweight only workout, so there is no excuse. Try it!

Accelerator 2

Equipment Options – Bodyweight only

Perform each of the following in order with no rest. Continue the series for a total of 5 minutes. Rest for 90 seconds and then repeat twice:

A) Walk outs x 5
B) T Push Ups x 5
C) Mountain Climbers x 5
D) Jump Squats x 5

Accelerator 27

Equipment Options – Dumbbells / Kettlebells

Choose a weight you can lift overhead for 10 reps. Perform each of the following in order with no rest, and without putting the weight down. At the end of the circuit, rest for 90 seconds. Repeat for 4 rounds:

A) Alternating Lunge to Overhead Reach x 6
B) Squat thrust to Deadlift x 6
C) Front Squats to Push Press x 6
D) Push Up to Renegade Row x 6

You can find both of these in 31 Fat Loss Accelerators, done-for-you workouts that you can simply plug into your current program. Yes, you don’t have to start again.

Grab your very own copy of Fat Loss Accelerators here

These are intense, targeted workouts that involve the strategic use of compounding, hybrid exercises to maximize fat burning and training time to break through plateaus.

Cheers to kicking butt!



Thanks again, Kate. That was an awesome interview.

Enjoy the rest of your weekend, and talk soon –


PS – To learn more about Kate’s full program for using Fat Loss Accelerator Circuits to bust your fat loss plateau, click here

The REAL TRUTH About Buying A Kettlebell

Are you currently looking to purchase a kettlebell?

Are you trying to find a ‘bell at the lowest possible price AND the best possible quality?

In today’s post, I’ll reveal the REAL TRUTH about buying a kettlebell … and answer these common kettlebell purchase questions.

See, when I started casually training with kettlebells about five years ago, I didn’t have a clue of what kettlebell brand was the best.  My first kettlebell purchase was – quite embarassingly – a plastic-coated ‘bell from the local super store. The ‘bell was way too light – I had no idea of what size I needed and figured I’d just start with a small one because it was cheap 🙂 – and after a few months of heavy use, the plastic actually started to wear off and the handle started to chip.  Bad first purchase – but live and learn …

(I also didn’t know what the heck I was doing in terms of training techique, but that’s a story for another day …)

The next set of KBs I picked up were significantly better in quality. I’ve had this set for the last five years, still train with them today, and they’re perfectly fine for basic kettlebell use.

Then, at the June ’09 RKC, I trained with a Dragon Door ‘bell for the first time – and could immediately tell the difference.  I still remember doing the 100 rep snatch test and thinking “gosh, this is a little easier than doing this with the ‘bells I have back home” …

The DD ‘bells are balanced better, have a much smoother handle, and have a great quality feel.  HOWEVER – they are a bit more costly that a lot of other brands out there – and whether you really need to invest in them depends on your ultimate training goals …

Here’s the real truth about buying a kettlebell:  if you’re just doing some basic two hand swings and TGU’s, and you won’t be using your ‘bell more than two or three times per week, then you can probably get away with a basic brand and save a few bucks.  On the other hand, if you’re going to be doing more intermediate-to-advanced moves like cleans and snatches … and if you’re going to be using your ‘bell more frequently … you may want to consider going with a high quality KB brand like Dragon Door.

I AM an RKC instructor.  I’m probably biased – I have no problem letting you know this 🙂  And there are lots of kettlebell brands out there I haven’t used.  But my main point of this article is that training with quality kettlebells is important if you’re going to be serious about it – whatever brand you ultimately choose. And I can vouch first hand for the fact that Dragon Door ‘bells are an excellent, reliable, proven, and 365-day-satisfaction-guaranteed(!) choice.

Find out more about Dragon Door kettlebells by clicking here:

=== >> Dragon Door KBs