I am pumped because we start the 28-day 100/5 Kettlebell Challenge TODAY!

(You can still get in – the price is up slightly, but it’s still a great deal – click here to sign up for the 28-day 100/5 Kettlebell Challenge)

We start day one building you towards 100 powerful KB swings in 5 minutes.

To give you an idea of what you are getting yourself into, here is a written version of the week 1 / day 1 workout:

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100/5 KB – Week 1 / Workout 1

Part 1

One-hand Kettlebell Swings 4 sets of 8 per side; do 8 reps starting every 30 seconds; rest is from the time you are done until the next interval starts

Part 2

Complete 4 rounds of the circuit below as fast as possible:

• Around-the-World + Kettlebell Lunge – 6 per side
• Burpee + 3 Foot Kicks – 5 reps

Part 3

Get as many reps as you can of each move in :30. Rest for 15 between moves. Complete 3 rounds total:

• Block Bicycles
• Supported Side Plank + Leg Lift (:30 / side)

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Click here to sign up for the 28-day 100/5 Kettlebell Challenge – we start today, Monday, July 27th!

— Forest and the FVT Team

Got a message from a reader this week that pretty much sums up what most people want out of their workouts. Here’s what he said:

“I just want to take the thought process out of this. I want to open up something, and it tells me what I need to do for that day. I want something simple. Lay it out to me, and I follow along. I don’t want to have to reinvent the wheel just to work out.”

If that’s you, here’s what I’d recommend.

My next 28-day kettlebell challenge is called the 100/5 Challenge. It’s a progressive, plan-specific program built around getting you to 100 kettlebell swings in 5 minutes, at a weight based on your level- beginner, intermediate, or advanced- by the end of the 28 days.

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

It’s progressive and systematic; one workout builds on the next. That’s how I build all my kettlebell challenge programs. That’s what makes it different from just a one-off program for a single goal. It’s a continuous system.

You can do just this one month, or stay on for the ongoing program; you’ll see that option on the page below:

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

(I know some people are hesitant to commit to something ongoing, even though that’s honestly the best thing for their results. Either way, up to you.)

So many people tell me they don’t know what to do, or they can’t make time, or whatever they’re trying just isn’t working. This knocks out both of those. You get a very specific plan, and it’s time-efficient. A couple of kettlebells, 20 to 30 minutes a day, 3 to 4 days a week.

Here’s a sample of what a workout looks like in this challenge. We’re focusing on swings, doing some version of them every day, but we’re not just doing swings. You’ve gotta work all the muscle groups in your body for balanced development.

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100/5 Kettlebell Workout – Free Sample

Superset A (4 rounds, rest :60 between each)

A1: Two-arm swings, 5 to 10 reps
A2: Quarter get-up with floor press, 3 right/3 left

Superset B (descending ladder, rest :60 between rounds)

B1: One-arm swings, 20 right/20 left, then 15 right/15 left, then 10 right/10 left
B2: Get-ups, 3 per side, then 2 per side, then 1 per side

Superset C (try not to put the kettlebell down)

C1: Goblet squats, 5 reps
C2: Hand-to-hand swings, 10 reps

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Also, make sure you get a good warm-up and cool-down, which I’ll walk you through in the full program. That’s the workout.

If you want something that’s done for you, where you don’t have to think, you just show up and do it, sign up below. We start Monday:

-> 100/5 Kettlebell Challenge (starts Monday, July 27)

Any questions, just let me know.

Hope to work with you on this!

— Forest Vance

Readers ask:

• “How do I determine what is a good weight of bell to buy?”
• “Do I need more than one weight?”
• “Trying to find what is an ideal weight.”

Since we’re gearing up for our 100 kettlebell swings in 5 minutes challenge… I thought this was good timing to revisit this one!

Standards for the 100/5 Kettlebell Challenge

• Beginner – 12k women, 20k men
• Intermediate – 16k women, 24k men
• Advanced – 20k women, 32k men

Now, if you are coming back after a layoff, injury, etc., should you start here?

No!

For beginners, I would recommend:

• 8k-10k for women (18-22 pounds)
• 12k-16k for men (26-35 pounds)

The weights above are challenging but realistic, and I have worked with hundreds and hundreds of people to these weights over the years.

Remember the Challenge we are working towards:

Set your timer for :30 intervals. Do 10 one-hand KB swings at the top of each work period. Pick a weight that challenges you, but one that you can keep perfect form with. Alternate hands each set. Your rest is from the time you finish your 10 reps of swings until the next :30 interval starts.

One more thing to keep in mind:

For lower body and ballistic movements, like kettlebell swings and goblet squats, most people can handle a heavier bell. For overhead and technical movements, like presses and Turkish get-ups, you’ll want to go lighter.

Long-term, the ideal setup is to have three or more bells:

• One or more lighter bells for technique work and upper body movements
• One or more medium bells for your regular training sessions
• One or more heavier bells for strength-focused work
• Doubles of the same weight, if you want to get into double bell work

For right now, though, one good bell at the right weight is all you need to get started.

I hope this helps. If you want to join the 100/5 Kettlebell Challenge starting Monday, click the link below:

-> 100/5 Kettlebell Challenge

Cheers!

— Forest Vance

I’ve been in the kettlebell game for almost 20 years now. I did my first RKC certification back in 2009 in Minnesota, with Pavel as the lead instructor. Since then, I’ve attended dozens of certifications, as a participant and as an assistant, on both the RKC and SFG sides. I think they’re both great, and I’ve learned a ton from each.

One of the more curious things is the new RKC testing standards. The 100 swing test: 10 sets of 10 hardstyle one-hand swings in 5 minutes, 24kg for men, 16kg for women, good form throughout. Back stays neutral, shoulders packed, full hip and knee extension at the top, heels weightless for a moment at the apex of each rep.

Funny enough, we already have something almost identical as one of our kettlebell challenge tests at the FVT Warrior Wellness studio.

If you’re already fit and have been training consistently, this is a great test of what kettlebells can really do for you. Here’s how you could use it as a full workout:

Today’s workout (if you’re short on time and already trained):

• WARM UP – 2 rounds of:30 each: face-away from wall KB deadlifts; KB halos; down dog w heel pedals
• MAIN WORKOUT – Set your timer for:30 intervals. Do 10 one-hand KB swings at the top of each work period. Pick a weight that challenges you but one that you can keep perfect form with. Alternate hands each set. Your rest is from the time you finish your 10 reps of swings until the next:30 interval starts.
• COOL DOWN – :30 each of – kneeling hip flexor stretch; sphinx pose; child’s pose

That’s 15-ish minutes total, 5 minutes of real intensity plus a solid warm up and cool down, and that can be your whole session for the day.

This is not a beginner workout; I wouldn’t recommend it if you’re just getting started. But once you’ve built up some training experience, it’s a great option for a short, high-intensity day.

Speaking of which, stay tuned, because a lot of what we’ll be building the foundation around in our July / August KB Challenge is exactly this: swings, fat loss, and short workouts like this one, building you up toward being able to hit a test like this by the end. I’ve also got a new app launching for the next challenge, so this next round should be pretty cool.

That’s it for today.

Have a great week!

— Forest

P.S. Quick note on Warrior Flow Isometrics: the price did go up slightly, but it’s still available if you haven’t grabbed a copy yet. Still a highly valuable program, especially if you’re looking for an alternative to kettlebells, want something easier on your joints, want to ease back into a routine, or want some injury prevention work. Check it out at the link below:

-> Warrior Flow Isometrics

I started my day early today, and I’ve trained two small groups so far…

…and I’ve already worked with three clients who are dealing with, and working around, an injury.

We take a more comprehensive approach to strength at my physical studio…

…because I have the full setup for it!…

…we use barbells, kettlebells, bodyweight, steel mace, suspension trainers, all of it…

…moral of the story, I modify and make it so that people can still do what they can.

BUT

Here’s the thing:

Sometimes the injury isn’t something you can work around; it needs an actual break.

That’s where a bodyweight-based program comes in.

You can still maintain strength (if you do it right, using something like Warrior Flow Isometrics)

However, it can give your body a chance to “deload”

Cut down inflammation

Give the joints a break

If you are looking for something like this

Check out Warrior Flow Isometrics

This is your last week to grab it before the price goes up permanently

Here’s a sample workout from the program:

WARRIOR FLOW ISOMETRICS 2.0 – SAMPLE WORKOUT

Hold each position for 45 seconds. Rest for 15 seconds between movements. Do 3 rounds total:

• Chair pose -> 3-4, 10-15 second holds -> goal to get a little lower each time
• Down dog -> plank (alternate positions, approx 5 secs each)
• Isometric lunge, hands behind head, right side (alternate high/low positions, approx 5 secs each)
• Chaturanga hold -> high side plank R -> chaturanga hold -> high side plank L (alternate between positions, approx 5 secs each)
• Isometric lunge, hands behind head, left side (alternate high/low positions, approx 5 secs each)
• Reverse snow angels (hold approx 5 secs each in “Y,” “T,” and “A” positions)

It’s a blend of yoga, isometrics, calisthenics, and more

It requires zero equipment

You can do most of the workouts in 20 minutes or less

And it’s a great way to build real strength without adding more stress to a joint that needs a break

More info HERE – last chance to get it at “OG” pricing!..

— Forest

Yesterday I told you about my 500 Kettlebell Protocol, the system I recommend for anyone who wants to drop a clothing size, lose 8 to 10 pounds, or just get in great shape for the rest of the summer.

Quick recap on the three parts.

Part 1 is the kettlebell workout. You do three kettlebell sessions a week, each one designed to burn around 500 calories.

Part 2 is your off days. On those days, you do some kind of low-impact cardio, walking, rucking, hiking, sprinting, or biking, again aiming for about 500 calories burned.

Part 3 is a diet audit. You don’t have to give up your favorite foods. You just make a few small tweaks to reach a 500-calorie deficit each day.

Put those three things together, and over the next 28 days, you’re looking at that 8 to 10 pounds or a full clothing size down.

Today I want to give you a sample kettlebell workout so you can see exactly what these sessions look like.

Here’s the thing about a well-built kettlebell workout. You’re burning calories during the session, but you’re also building lean muscle, and that muscle keeps burning calories at rest long after you’re done. For the 28-day challenge, we want both. Short-term calorie burn and long-term metabolic payoff. That combo is hard to beat, and it’s exactly why kettlebells are the tool I keep coming back to.

Here’s a sample from the program. Try it today:

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500 Cal Kettlebell Challenge

Buy-in: 100 bodyweight squats, as fast as possible. Only done once.

Then complete the following for 4 total rounds, resting as needed between moves and 40 to 60 seconds between rounds.

• 1-arm KB clean and push press, right – 5 (Women 12k+, Men 20k+)
• 1-arm KB clean and push press, left – 5 (Women 12k+, Men 20k+)
• Side-stepping KB swings – 20 total reps (Women 16k+, Men 24k+)
• Push-ups – 10 (modify by elevating hands)
• Jump lunges – 10 total reps (modify with alternating rear lunges)
• 1-arm KB gorilla row, right – 10 (Women 16k+, Men 24k+)
• 1-arm KB gorilla row, left – 10 (Women 16k+, Men 24k+)
• KB plank drag through – 20 total reps (Women 12k+, Men 20k+)
• Burpees – 10 (modify by elevating hands)

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If you want the full program, here’s what’s waiting for you inside the 500 Kettlebell Protocol.

• The full 28-day 500 Kettlebell Protocol Workout Plan
• The 500 Cal Engine Builders program
• The 500 Cal Cut Method diet plan
• Bonus: the 28 Day Drop a Size Challenge (4-week training plan to do next)
• Bonus: a digital copy of my CORE kettlebell book (Amazon top seller)
• Bonus: access to my live kettlebell workshop (learn the basics of safe and effective KB training)

Check out the 500 Kettlebell Protocol HERE (on sale for Summer Shred, this weekend only).

— Forest and the FVT Team

I was chatting with a client at my studio this morning after a kettlebell workout.

He told me his goal was to drop about 10 pounds over the next month or so to get ready for some things coming up at the end of the summer.

I recommended my “500 Kettlebell” protocol.

In a nutshell, here’s what it looks like:

1. Do high-output KB workouts that burn 500 calories (give or take), 3 times per week.

The KB class he had just done would qualify. A home-based KB workout (like the progressive programming I give you in the 500 Kettlebell Protocol program) would as well.

Big thing: a smartly designed, progressive kettlebell workout, appropriate for your fitness level, done 3x per week.

2. On your non-KB days, ruck, sprint, or do some other kind of conditioning that burns 500 calories.

We are prepping for a 5K ruck at our studio as part of an event we are putting on in the fall, so working toward that was perfect for my client. Three times per week of 500-calorie-ish rucking.

You could also do something like the 500 Calorie Engine Builders for active build days. Various options depending on your preference. If you want low-impact, I’ll give you options like walking. If you want something more dynamic or higher-intensity, I’ll give you sprint intervals. Big ideas designed to burn an extra 500 calories per day through activity.

3. Cut 500 calories from your diet each day.

I recommended he start with things like creamer in his coffee, chips at lunch, and his giant serving of pasta for dinner, plus dessert.

For you, it might be sugary snacks, or the beers at night, or whatever else.

The goal is to CONSISTENTLY cut 500 kcals from your daily diet.

You’ll learn my 500 Cut Method nutrition plan. This is a guided nutrition system that helps you eliminate up to 500 calories per day without a starvation diet or cutting every food you enjoy.

Follow this plan, and you will:

• BURN an extra 500 kcals/day
• Consume 500 kcals LESS/day
• Get into a 1000 kcal deficit/day
• Get into a 7000 kcal deficit/week
• Lose about 2 pounds per week (3500 calories in a pound)

If you want to lose about 10 pounds over the next month, follow this.

And if you want the full done-for-you version, plus a shot at dropping a full clothing size in 28 days, grab my 500 Kettlebell Protocol while it’s on Summer Shred sale this weekend:

-> 500 Kettlebell Protocol Summer Shred Sale

Here’s to feeling like a lean, mean machine this summer!

— Forest Vance – creator, the 500 Kettlebell Protocol

German Volume Training – also known as GVT – has a reputation for adding rapid muscle to lifters.

It’s the fastest way I’ve ever personally added mass in my 30+ years of lifting.

However, for people working out at home and with limited time, it has limitations. It’s typically done with barbell moves and machines that most people don’t have access to or the knowledge / desire to use properly.

That is, until now.

We’ve put a twist on the traditional GVT and slightly tweaked the protocol so you can rapidly add muscle anytime, anywhere, with just a couple of kettlebells.

Here’s a sample from the program:

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KB GVT – Week 1 / Day 1 (kettlebell lower)

PART 1

Alternate the following exercises, performing 10 rounds of 5 reps of each movement. The squat reps should be performed at a pace of 4-0-2: 4 seconds to lower, no pause at the bottom, 2 seconds to rise up. Resting 45 seconds between exercises.

1 – Double KB Front Squat – 5 (Women:16k+, Men: 20k+)
2 – Double KB Swing – 5 (Women:12k+, Men: 16k+)

If you only have a single KB, do the following:

1 – KB Goblet Squat – 10 (16k++ women / 24k++ men – go as heavy as you can)
2 – Two-hand KB Swing – 10 (Women:16k++, Men: 24k++ – go as heavy as you can)

Tabata Finisher -Alternate the following exercises for 20 seconds of work, 10 seconds of rest for 8 rounds (4 each) = 4 minutes

1 – Bottom Half Burpee
2 – Push-ups

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Learn more and grab the full KB GVT program at the link below:

-> Kettlebell German Volume Training

— Forest and the FVT Team

Happy 4th of July!

Today is America’s 250th birthday.

To celebrate, I have two special things:

1 – Tactical BW Conditioning System 4th of July Sale

With this program, you’ll build tactical strength and conditioning using just your bodyweight (and one optional kettlebell) in 20 to 30 minutes a day, 3 to 4 days a week.

You’ll get all the programs listed below:

• “No Kit Fat Loss Protocol” (Zero Equipment Fat Loss Plan)
• “Field Ops Conditioning” (Road Warrior Workout)
• “Zero Kit Operator” (No Gym, No Excuse, Updated Edition)
• “Operator Pull-Up Protocol” (Operation Pull-Up: 0 to 20 Pull-Ups)
• “Combat Core Conditioning” (5-Minute Abs)
• “Tactical Firebreather” (Firebreather Conditioning)
• “Operator 100” (Mission: 100 Push-Ups)
• “Iron Operator Circuit” (KB + Bodyweight Beatdown)
• “Field Power Protocol” (KB + Bodyweight Power Circuit)
• “Tactical Challenge Series” (Ultimate Kettlebell Challenge Workouts)

The best part is that the program is on sale for Independence Day weekend.

It’s the perfect time to pick up a copy. You’ll be set for training the rest of the summer:

-> Tactical BW Conditioning System 4th of July Sale

2 – America’s Birthday 250-Rep Kettlebell Boot Camp Challenge

MAIN WORKOUT: 3 Rounds
45 sec work per exercise, rest to the end of the interval

• Kettlebell Swings, 15 reps
• Push-Ups, 10 reps
• Goblet Lunges, 5 per side
• One-Arm Kettlebell Rows, 10 per side
• Burpees, 5 reps

Round Total: 60 reps x 3 rounds = 180 reps

FINISHER: 2 Rounds
45 sec work per exercise, rest to the end of the interval

• Kettlebell Halos, 5 per side
• Kettlebell Slingshots, 5 per side
• Goblet Squats, 15 reps

Round Total: 35 reps x 2 rounds = 70 reps

GRAND TOTAL: 250 REPS FOR 250 YEARS

Do the kettlebell workout before today’s festivities. Then pick up your copy of Tactical BW Conditioning System, so you’re set for your workouts the rest of the summer, but hurry, the 4th of July sale is ending:

-> Tactical BW Conditioning System 4th of July Sale

— Forest and the FVT Team
KettlebellBasics.net
ForestVanceTraining.com

A few people on this plan have told me they dropped a pound or two a week without changing what they eat:

Have you ever watched how people eat at an ultra-distance event? I ran a 25k a few years ago, right after I moved to the KC area. (25k isn’t really ultra distance, it’s a bit more than a half marathon, about 15.5 miles, but it was part of an event where some folks were doing two laps for a 50k.)

I couldn’t believe how people were eating. Oreos, soup, pasta, pizza, fries, mashed potatoes, all of it.

But it got me thinking.

To finish a 25k or 50k, you have to train a lot. There’s no way around it. Running 3-5 days a week, with long runs over 20 miles as race day gets closer, burns a serious amount of energy. That’s how these folks can eat like that and still cross the finish line lean. It’s not magic, it’s volume of work.

That’s where the Firebreather 4x HIIT Plan came from.

Now, I know most of you are kettlebell people, not runners. That’s the point. This isn’t about becoming a distance runner. It’s about borrowing the conditioning those athletes build, without the miles, so you can stack it on top of your kettlebell work.

Two sample workouts:

Hill Day

• Power walk/run/sprint up the hill, 60 seconds
• Walk back down to recover, 120 seconds
• Repeat for 10 rounds

Roadwork Day

Set your timer for 60 minutes. Walk, jog, or run, whatever intensity is right for you. The goal is to keep your heart rate between 130 and 150 bpm. Use a heart rate monitor, or count manually.

I’ve also had great success with the run-walk-run method for this one.

Every 5 minutes, stop and do:

• 30-second high plank hold (minute 5, 20, 35, 50)
• 10 burpees (minute 10, 25, 40, 55)
• 15 bodyweight squats (minute 15, 30, 45)

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Doing workouts like this (along with bodyweight circuits, “easy conditioning” days, and more) 3-4 times a week on top of your kettlebell training, and you’ll build real cardio conditioning while burning extra calories in the process.

The Firebreather 4x HIIT Plan comes as part of Mission Ready Conditioning. It isn’t sold on its own anywhere else. And it’s on special for the 4th of July weekend.

Grab it here:

-> Firebreather 4x HIIT Plan + Mission Ready Conditioning

Here’s to getting into great shape this summer!

— Forest