Well, here in my part of California, all the gyms are closed. As they are in many parts of the world as we deal with this pandemic.

But, people still want to work out!

And I think that we 100% can, in a responsible way. Because it is SUPER helpful to keep your mind and body in shape in times of stress.

So you have this idea of remote / online coaching. I’ve done it for years, with a LOT of success, with hundreds and hundreds and hundreds of men and women, in all parts of the world. (I’ve had distance coaching clients in every content except Antarctica.)

And now a TON of people are considering it because, well – they don’t have any other option at the moment!

One of the first things people new to the idea often ask is – “how would that work?”

*Reply directly to this message if you are interested in our remote / online coaching, and we can go from there

Here’s how we set it up. We have three “levels”:

Level 1 is more like a “group” – based program. We publish workouts that can be done with a couple of kettlebells, in 20-30 minutes, 3-4 times per week. You get a very detailed workout plan with these workouts. Then we also have a private group where you post each day when the workouts are done.. you can post questions.. we do live videos in the group actually physically going through the workouts with you .. and more!

Level 2 is more personalized. We call this our Elite Coaching program. Here, we design a workout that is 100% specific for you, your goals, the equipment you have available, etc. Then we have a special software we use to manage it all so that we can check in with you daily and keep you on track. It’s very personalized and in-depth and is a level up in terms of personalization and attention from Level 1.

Then we have Level 3 , which is our top-level remote / distance coaching plan. We call this our Premium Elite Coaching program. Here, we would do everything mentioned in level 2, but we also actually do the workouts with you in real-time, together, on video. This is for the folks who want the personalization and attention AND accountability that personal training provides.

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This is sort of just a top-level overview of how we set up this program. There are more details of course, and I encourage you to reply to this email directly if you are interested in learning more about any of them. I’ll get back to you ASAP. I’m just sitting in my office, can’t lead any workouts!! 🙂

Thanks, keep your mind right, and stay safe –

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
ForestVanceTraining.com
KettlebellBasics.net

Check out this sample workout from the upcoming 28 Day KB Ladder Challenge! And if you want to join us, there is still time – info and use this link to register now!

*Demo videos and recommended weights included in the full program

Complete the following (2) exercises in ladder style. Complete all rounds of each exercise before moving to the next exercise.

Ladder #1: 1 arm KB Press – Perform 2 rounds of the following reps: 5, 1, 4, 2, 3. Rest 30 seconds between sets.

Ladder #2: two hand KB Swing – Perform 2 rounds of the following reps: 10, 8, 6, 4, 2. Rest 30 seconds between sets.

Circuit – Complete the following exercises for the reps listed. Rest 20-30 seconds between exercises, 60 seconds between rounds. Complete 3 rounds.

1 – Turkish Get-Up – 2/ each side (
2 – KB Goblet Split Squat – 8/ each side
3 – KB Triceps Overhead Press – 12

Finisher: Timed Ladders

Round One: Perform each exercise for 60 seconds, Rest 30 seconds between exercises.
Round Two: Perform each exercise for 45 seconds, rest for 20 seconds between exercises.
Round Three: Perform each exercise for 30 seconds, rest 10 seconds between exercises.

1 – Power Step-ups
2 – Decline Mountain Climbers OR Mountain climbers on the floor

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Again – if you want to join us in the upcoming 28 Day KB Ladder Challenge, there is still time! But you’ll need to hurry, as the 1st week of workouts go out Sunday morning.

Details and save your spot in the 28 Day KB Ladder Challenge here =>

Thanks, and look forward to working with you! –

– Forest and the FVT Team

Want to improve your kettlebell game, see how you stack up, and give yourself a serious challenge?

Try this “Beat the Clock” Kettlebell Ladder Challenge Workout!

This will push you both physically AND mentally, and it’s also a great test of your fitness level.

And stay tuned – our 28-day Kettlebell Ladder Challenge – where you’ll be doing workouts like this one and working towards a leaner, stronger, fitter version of yourself in the next 4 weeks – opens for sign up tomorrow.

Let’s get right into it:

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“Beat the Clock” Kettlebell Ladder Challenge Workout

Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this:

– 4 swings
– 4 push ups
– 2 squats
– 2 burpees

And the third round looks like this:

– 6 swings
– 6 push ups
– 3 squat
– 3 burpees

Continue in this fashion until no longer possible.

A score of “7” is solid – that would be getting to:

– 14 swings
– 14 push ups
– 7 squat
– 7 burpees

“8” is great …

“9” is elite …

“10” is your MAX score:

– 20 swings
– 20 push ups
– 10 squats
– 10 burpees

… but if you’re using the prescribed weights and doing this with 100% legit form, this is VERY TOUGH. Only a small handful out of hundreds and hundreds of folks we’ve put through this workout have done it.

Give this “Beat the Clock” Kettlebell Ladder Challenge a try, and let me know how you do.

And here’s to your continued success! –

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

PS – Stay tuned – our 28-day Kettlebell Ladder Challenge – where you’ll be doing workouts like this one and working towards a leaner, stronger, fitter version of yourself in the next 4 weeks – opens for sign up tomorrow.

I spent a couple of years trying to make it in the NFL. I had workouts with several teams, and actually signed and played for a short time in both Green Bay and Kansas City.

The physical training we did was awesome. I incorporate my experiences and knowledge gained into the workouts we do daily at our kettlebell gym, as well as the programs and home-study courses I put out, like the CORE Kettlebell Challenge.

Check out this Kettlebell-Bodyweight Leg Circuit. To protect privacy, I won’t say specifically where I got it, but it was from a strength coach that worked with one of the NFL teams I played on. It’s also tweaked *slightly* with the addition of the kettlebells, but the overall integrity and purpose stays the same. Bottom line, it will help you target fat, and at the same time, build some serious muscle in your legs and glutes!

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NFL Kettlebell-Bodyweight Leg Circuit 

— 15 KB goblet squats
— 10 step ups (per leg) – bodyweight only
— 10 walking lunges with KB in suitcase position
— 10 box jumps OR 20 squat jumps

Repeat four rounds as fast as possible.

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That kettlebell-bodyweight leg circuit is a real leg blaster. You’ll build lean muscle, torch fat, and work your cardiovascular system too.

This sort of training is a tiny taste of what you will experience with the CORE Kettlebell Challenge system. Details and snag your copy here (special re-launch pricing this week):

=> The CORE Kettlebell Challenge system

And here’s to your continued success!

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

Got a bodyweight-kettlebell swing complex for you to try today.

Three to four workouts like this over the next 28 days will have you saying, “dude, where’s my gut!?!” by the end.

This is from my new 28-day kettlebell complex Challenge program.

Check it out:

“Dude, where’s my gut?” Bodyweight-KB Swing Complex

– two hand KB swing – 12
– alternating reverse lunges – 6 per leg
– one hand KB swing – 6 per side
– push ups – 12
– hand-to-hand KB swing – 6 per side
– bodyweight squat – 12
– KB swing – 12

rest 60 seconds
repeat for 3 rounds total

Cool thing about this one is that you can do it any time, any place, with just a kettlebell or two, in about 20 minutes.

It works your whole body, and with three or four workouts like this per week, you get all the strength AND all the cardiovascular training you need for great strength and health (I’ve linked the “Physical Activity Guidelines for Americans” study below).

And this is the exact approach we take in the new 28-day kettlebell complex Challenge.

Here’s how it works:

1 – You sign up for the Challenge. Right away, you get my KB Basics Quick Start Guide and the rest of the free bonuses, so that you can start reviewing the materials, working on your kettlebell form, getting everything you need ready to go, and be ready to start the program next week.

=> Sign up for the 28-day kettlebell complex Challenge

2 – On Sunday mornings, we send out the workouts for the coming week. It spelled out in detail exactly what you need to do. We have the workouts in both written form, as well as links to videos showing you how to do all of the exercises.

3 – We have a special private group set up for Challengers only. Every time you complete a workout, you post in the group. This helps you stay on track, and it also helps us to be able to help you stay on track. This accountability is something that at-home, do-it-yourself programs typically lack.

4 – You get killer results and reach all of your health, strength, and fitness goals!

If you have questions of any kind, just reply back to this email and let me know. Then you can sign up for the Challenge at the link below:

=> Sign up for the 28-day kettlebell complex Challenge

To your success –

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

PS – Here is the article on “Physical Activity Guidelines for Americans” – proof that you can get everything you need from three to four, 20 to 30 minute KB workouts per week:

https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html

PPS – I highly recommend that if you want to do this, that you sign up ASAP. You want to get everything ready to go – your kettlebells, your schedule for when you are going to work out, etc – so that you can hit the ground running on Monday morning. Sign up for the 28-day kettlebell complex Challenge here.