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20 Min Kettlebell “Strength Circuit”

On By adminIn Kettlebell Workouts, Product ReviewsLeave a comment

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!

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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.

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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
ForestVance.com

20 min “FSK” Kettlebell Workout (upper body + core)

On By adminIn Kettlebell Workouts, VideosLeave a comment

Kettlebells are the ultimate “handheld gym”.

With just a single KB, you can go in your garage, or your back yard, or your living room for that matter … and get a total-body workout in around 20 minutes.

Take today’s FSK Kettlebell Workout from my friend Mike Zhang for example:

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FSK Kettlebell Workout (upper body + core)

1 – Clean and Press + Burpee

7 Reps/Side (clean and press) + 10 Reps (burpee)
3 Sets

2 – Double Arm Swing

12 Reps
3 Sets

4 – Renegade Row

8 Reps/Side
3 Sets

5 – Plank


30 Secs
4 Sets

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Jam through that workout in about 20 minutes – you’ll see, it’s no joke!

Want the full 6 week program?

Well, for the next couple of days, you can actually get FSK 12 Kettlebell free.

You see, my friend Mike Zhang has his new “4 minute kickboxer abs” program up on sale this week.

And when you get it through my link:

http://bit.ly/4minkba3

He has given me the green light to include his “FSK 12 Kettlebell” – 6 week program FREE.

All you have to do is order through the link above (we will send out the bonus this coming Monday to all who order through my link).

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KBs are the best portable “gym” around. Try today’s sample workout and you’ll see what I mean!

To your continued success –

– Forest Vance, Certified Kettlebell Instructor, ForestVance.com

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

On By adminIn Guest Posts, VideosLeave a comment

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:

http://bit.ly/4minkba2

(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).

“Thorsday” KB Bootcamp Workout

On By adminIn Kettlebell WorkoutsLeave a comment

It’s Thursday – or THORSDAY as we like to call it at FVT! – and I’m gearing up to lead a couple of boot camp workouts this afternoon / evening.

THORSDAY started a few years back – on a Thursday night – when some of the guys at a boot camp workout told me they were heading out to the bars later that night. They said they’d be sporting their tight-sleeve T shirts, and needed an extra upper body pump to look and feel their best.

The movie “Thor” has just come out, and Chris Hemsworth’s jacked-up physique was at the top of everyone’s mind 🙂

So we tacked on a special THORSDAY circuit at the end of the regular boot camp that night – and the rest is history!

So try this:

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++ Grab my Basement Badass program for more workouts to get you Lean and Jacked: Basement Badass – 12 Week Home Workout Plan (discount link – on sale this week) ++

“Thorsday” KB Bootcamp Workout

MAIN CIRCUIT

Do as many reps as possible of each exercise in 30 seconds.:

– 1 arm KB press – right side – NO REST, move directly to ..
– 1 arm KB swing – right side – NO REST, move directly to ..
– walking KB lunge (with ‘bell at side in “suitcase” position) – right side – NO REST, move directly to ..
– 1 arm KB press – left side – NO REST, move directly to ..
– 1 arm KB swing – left side – NO REST, move directly to ..
– walking KB lunge (with ‘bell at side in “suitcase” position) – left side – NO REST, move directly to ..
– inverted rows
– jumping jacks

Rest approx 60 seconds between rounds; do four rounds total!

THORSDAY FINISHER

Jam through three rounds of the circuit below, resting as little as possible:

– hold chin up position over bar – :15 seconds (or as long as you can)
– hold full hang position from bar – :30 seconds (or as long as you can)
– KB towel curl – as many reps as possible in :30
– hold bottom of push up position – :30 seconds (or as long as you can)
– hold top of push up position – :30 (or as long as you can)
– KB halo with tricep extension – as many reps as possible in :30

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And get yourself ready to rock for the weekend.

To your continued success! –

– Forest Vance
ForestVance.com

PS – Grab my Basement Badass program for more workouts to get you Lean and Jacked:

Basement Badass – 12 Week Home Workout Plan (discount link – on sale this week)

16 Minute Kettlebell / Bodyweight / Jump Rope Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Got a workout for you to try today.

You’ll build muscle. You’ll blast fat. You’ll do it in just 16 minutes. And all you need is a single kettlebell, your own bodyweight, and (optionally) a jump rope:

16 Minute Minute Kettlebell / Bodyweight / Jump Rope Workout
*sample workout from Basement Badass – “Super Minimalist” Edition

1 – Set your timer for 30 second intervals. You’ll do 10 KB swings at the start of every interval. Rest once you’re one with your 10 reps until the next interval starts. Repeat for a total of 10 rounds (100 swings total).

2 – Do three rounds of the following circuit as fast as possible:

— TGU, 1 ea side
— 3-5 pull ups (any grip) OR 12 inverted rows
— jump rope (or jumping jacks if no rope), 30 seconds – work in / up to double unders!

3 – To FINISH – burpees – set your timer for 30 second intervals. Do 4 burpees the first 30 seconds. Do 5 burpees the second. Continue in this fashion until you can no longer do so.

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Give that one a go today, and let me know how it goes.

And keep the momentum rolling with this:

The Basement Badass 12 Week Home-Based Workout Plan (on sale this week)

To your success!

– Forest Vance, ForestVance.com

KB Snatch Troubleshoot – 3 Tips (new vid) + Last Call for 42 Day KB Shred “Cohort 2”

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

The kettlebell snatch is a total body exercise that develops the entire posterior chain of the body (glutes, back, hamstrings) … while building power, strength, and conditioning, all at the same time!

But learning safe and effective form can be tricky.

In today’s video, I share a few short clips from a recent KB workshop I did to help you troubleshoot your technique.

The main points are:

1 – Aggressively spear your hand through at the top

The more you can aggressively bring your hand TO the KB as it comes around the top, the better quality the move, and less impact there will be.

2 – Keep the arc close to the body

Keep the arc of the KB close to the body throughout the movement.

Try practicing this one from the top of the movement down, as shown in the video.

3 – No corkscrew

In HardStyle kettlebell training, we do NOT corkscrew the KB on the way up or the way down. It flips straight over the hand / wrist.

Be sure to watch the full video to see all of these techniques demonstrated.

And let me know if they help with your kettlebell snatch technique!

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Last call for 42 Day KB Shred – “Cohort 2”

In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!

But hurry! – we are starting TODAY, so we need your application ASAP, so that we can review it and get you signed up.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts today, Monday, January 14th

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Here’s to your kettlebell training success! –

– Forest Vance
ForestVance.com

KB Shred – Sample Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Gonna get straight into it today!

Got a sample workout from the 42 Day KB Shred Challenge for you to try.

(In case you haven’t heard, we had a LOT of people get on board for the 42 Day KB Shred Challenge that kicked off last week, on January 2nd.

We are getting reports of two, three, four, as much as five pounds of weight loss … after just ONE WEEK of consistent training, following our meal plan, and plugging into our online community.

But there were also quite a few folks who applied a little late, and weren’t able to get signed up in time for the January 2nd start date.

So, we are going to offer something we’ve NEVER done before. We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun!)

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Day 1, Week 3
42 Day KB Shred Challenge

Main Circuit – Do as many rounds of the following in 18 minutes:

– 8 (per side) side Unilateral Front Rack Bulgarian Split Squat
– 8 Pike push-ups
– 20 total Side stepping KB Swings
– 20 feet Bear crawl

FINISHER: Do 3 rounds of the following moves for 30 seconds per exercise. Take 10 seconds to transition to the next exercise. Rest 45 seconds between rounds.

– Hollow hold
– Cross Body Mountain Climbers
– Hollow Hold
– T-Push Ups

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Now we give you a warm up, a cool down … links to coaching videos that show you how to do each move … a private community where you can ask questions or clarify about any of the exercises to make sure you’re doing them right … and a lot more! … but this sample workout gives you a good “feel” for the program.

Interested in getting involved?

Great news, because we are going to offer something we’ve NEVER done before.

We are going to do a “2nd cohort” for the 42 Day Kettlebell Shred Challenge, starting this coming Monday the 14th.

If you missed the January 2nd start date, this is your chance to get in on the fun.

But hurry! – if you want in, we need your application ASAP, so that we can review it and get you signed up by Monday.

Details and submit your application at the link below:

42 Day KB Shred Challenge “2nd Cohort” – starts Monday, January 14th

Look forward to hearing from you!

– Forest Vance
ForestVance.com

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FREE GIFTS

Your MINDSET – when it comes to achieving most any goal, including fitness-related ones – is SO important.

If you can’t get your mind right, you will likely have a hard time showing up for your workouts regularly, giving them your all, sticking to your diet, getting enough sleep, or even taking care of your body in general.

At the link below, you’ll find:

– Go Deeper Faster With Power Meditation (audio lession mp3)
– 4 Simple Steps To Create Lasting Focus (31 page ebook)
– “No Guts No Glory” – 7 Kettlebell Challenge Workouts (7 day workout plan from yours truly)

As well as several other related programs, all 100% free for a limited time.

Grab any and all of the training materials you are interested in here:

=> Meditations, affirmations, mindset training, kettlebells and more (free gifts)

20 Minute – Single KB Blast

On By adminIn Kettlebell WorkoutsLeave a comment

Here we are on the 3rd day of 2019.

Got a short 20 minute – single KB blast workout for you, to keep the momentum going.

You can do this one any time, any place.

All you need is a kettlebell!

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20 Minute – Single KB Blast

PART 1

Set your timer to go off every 45 seconds.

At the start of each 45 second interval, do 3 rotations of:

– 1 clean
– 1 rack squat
– 1 press

Your rest period is the time between when you complete the set, and when the next interval starts.

Alternate sides on each set (i.e. – 1st 45 second interval, do all reps on the right side, 2nd 45 second interval, do all reps on the left side, etc)

Repeat for 7 sets on each side, 14 sets total.

~ rest 2 or 3 minutes ~

PART 2

Set your timer to go off every 45 seconds.

At the start of each 45 second interval, do 15 two hand kettlebell swings.

Your rest period is the time between when you complete the set, and when the next interval starts.

Repeat for 7 sets total.

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KB workouts like this will jack up your metabolism, and get you burning fat fast.

Give it a try, and feel the benefits right away.

What’s even better is if you can do something like this EVERY day … if you can pair it with a sensible eating plan … and if you can get plugged into a community of other like-minded people doing the same thing.

That’s what you’ll get with our 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred

Yesterday was our first official day of the program, but people have been asking all morning if they can still join.

The answer is yes – BUT, you need to get on it ASAP if you want in, so that you can stay on pace with the group.

Submit your application at the link below now, look forward to hearing from you:

http://bit.ly/jan19kbshred

To your success in 2019!

– Forest Vance
ForestVance.com

5 Minute Press – Burpee Ladder Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Part of the power of the kettlebell is that you can get a lot done, in a short amount of time!

Today’s workout is the perfect example.

Check it out below – and don’t forget, today is your last chance to apply for our upcoming 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred

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5 Min Press – Burpee Ladder Workout

Set your timer for 5 minutes.

Start with 1 KB clean and press on the left side, switching sides, then doing 1 KB clean and press on the right side.

Put the KB down, and do 1 burpee.

Repeat! – with 2 KB clean and press per side / 2 burpees on the next round .. 3 KB clean and press per side / 3 burpees on the next … “climbing the ladder”, getting as high as you can in 5 minutes.

Watch the video here:

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Enjoy this simple, powerful, and effective routine for working all your major muscle groups in a short amount of time.

It’s the perfect example of the POWER of the kettlebell!

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Don’t forget, today is your last chance to apply for our upcoming 42 Day Kettlebell Shred Challenge:

http://bit.ly/jan19kbshred