[new video] Learn the Kettlebell Snatch

On November 1, 2018November 1, 2018 By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Today’s video was filmed at one of my recent Kettlebell Basics workshops.

In it, you will learn the basics of the snatch, in about 3 minutes!

First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:

Then, we are going to break the movement down into pieces / steps.

When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.

When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.

We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.

The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.

If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.

Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.

NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.

Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.

And viola! You just learned the kettlebell snatch 🙂

To your success!

– Forest Vance

PS – Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:

http://bit.ly/kbgainz2

Your success depends on following a tested, proven workout like it!

15 min single KB blast

On October 29, 2018October 29, 2018 By adminIn Kettlebell WorkoutsLeave a comment

Rod writes:

“I squeeze my workouts in before work at 5am and they need to take around 15mins. I have been doing short sharp Kettlebell workouts for a while now and they work. I did your 16 min KB challenge workout you sent out not long ago. It was great and just the type of workout I need.”

Awesome Rod!

Thanks for the feedback.

We had a lot of other folks too in the recent survey we ran asking for the same thing.

So we are doing our best to keep the workouts like this coming!

Try this one on for size:

15 min single KB blast

USE A HEAVY BELL (20/24k women; 28/32k men)

– 12 two hand swings
– Alternating reverse lunges (no KB – bodyweight only) – 8 per side
– Clean OR cheat curl ‘bell to shoulder + rack carry, ~50yds per side
– 12 recline rows OR 8 1 arm KB rows per side
– 5 double burpees

DO 3 (beginner) to 5 (advanced) rounds for time

Enjoy 🙂

And let’s make it a great week!

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

PS – LOTS more workouts like these in the new-and-improved KETTLEBELL GAINZ 2.0, on sale this week:

Kettlebell GAINZ 2.0 – new and improved for 2018

[guest post] Kettlebell Workout for Women Over 40

On October 25, 2018October 25, 2018 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Today’s article and workout is from Sarai White, coach at FVT Worldwide, and who you’ll be working with in Forever Strong – Elite Coaching for the 40+ Woman!

At this point, most of us have seen amazing examples of female athletes absolutely dominating. So it’s apparent that being a woman is not at all limiting, and that we can pretty much do anything we put our minds too.

However, there is one factor that seems to still be stuck in our heads: AGE.

There’s something about hitting the big 4-0, 5-0 and beyond that makes a lot of women feel like they can’t do all the things that younger women can do.

I hear it all the time when working with a new client “ I’m 45, 48, 53, ect, this body can’t do that anymore!”

These are the same women that with consistency and a mindset shift have gone on to crush their strength goals while working with me. They are deadlifting more weight, running faster, and being more athletic than they ever thought possible at “their age”.

The truth is, age is a factor, but not a limiting factor. What it is, is something that needs to be worked in and accounted for in the overall plan on how to hit your goals and beyond.

For instance, how you warm up and mobilize most likely needs a bit more attention. No doubt you have specific and unique ways in which your body moves or has trouble moving, that you should spend more time addressing in your warm-up.

The rate at which you progress moves may need to be shifted. Perhaps taking an extra round to break things down a bit more so that your muscles and joints can get warmed up and ready to move the way you want them to safely.

You also will perform your best if you give attention to your recovery between sessions. Things like stretching, foam rolling, fascia work or even a weekly yoga class.

Here is an example:

Kettlebell Workout for Women Over 40

WARM UP

3 rounds of:

Cardio move that works for your body (jumping jacks, high knees, jump rope) – 50 seconds
Slow spiderman crawl -8/ea side
Down dog to Childs pose -5
Instep taps – 8/ea side

MAIN WORKOUT

This workout is made up of combo moves. It’s not unusual for them to feel awkward in the beginning even if you are already training with KB’s.

A good way to progress this workout, is to do all of the moves separately to make sure that you have a solid foundation before combining them into these fast paced combos.

It might look something like this:

(round one)

KB snatch – 5/ea
Reverse lunge – 5/ea
Basic 2-hand KB Swing – 10 reps
KB Floor press – 5 then into Turkish sit up 5, repeat on other side
1-arm RDL – 5/ea
1-arm KB Bent over row

(round two)

If you are feeling comfortable with all the moves start to combine them. You can jump right into combining all the moves, or still leave separate any moves that might need a bit more technique refinement:

Kettlebell Snatch to lunge 6/ea
Lateral walking KB Swing 8/ea
KB floor press to Turkish Sit-up 8/ea
KB 1-arm RDL to bent over Row 8/ea

Complete 4 Rounds AFAP (as fast as possible), resting as needed to maintain proper form.

RECOVERY

When you are done, you can do the same moves in the warmup, minus the cardio move, as a great post-workout stretch. It would also be beneficial to spend just 3 minutes foam rolling all the major muscle groups.

Watch the video that shows you how to do the workout HERE => https://instagram.com/p/BamnnKpD48x/

Once all of this is dialed in, there is no limit to what your body can do. I have seen this over and over again as I’ve worked with thousands of women in the last 11 years.

Don’t even let anyone, including yourself, tell you that you can’t do something just because of the number of years you’ve lived on this earth. Get after it!

– Sarai White

PS – I’d love to work with you to develop a 100% customized plan for YOU. Details on “Forever Strong – Elite Coaching for the 40+ Woman” at the link below:

Forever Strong – Elite Coaching for the 40+ Woman

16 Min Single KB Challenge Complex

On October 21, 2018October 21, 2018 By adminIn General, Kettlebell WorkoutsLeave a comment

Had such a fun time today at the 1 Year Anniversary Party for our Pocket / Greenhaven studio location!

And I want to let you in on a little secret, that not many people know about.

I have a library of around 20 of my all-time favorite training resources that I refer back to time and time again as I program workouts for our gyms.

This way, I’m not “re-inventing the wheel” every time I go to write new workouts for the coming month. I’m using and building off of what I KNOW works for getting our clients into top shape, and getting them RESULTS!

New resources – these are books, ebooks, DVDs, etc – might make their way into the mix, and old ones might get replaced …

… but one program that has stayed in my library for the last 5 or so years is called Challenge Complexes.

It’s got workouts like the one below that I refer back to time and time again for finishers to our main workouts, and even building off of for full workouts themselves:

16 Min Single KB Challenge Complex
from Challenge Complexes

AMRAP in 16 minutes:

8 1 arm KB row (per side)
8 1 arm KB rack squat (4 reps per side)
8 1 arm KB high pull (per side)
8 burpee
8 KB lunges each leg (hold KB at side during set)
8 push ups

Give that one a try.

You can do it any time, any place – all you need is a single kettlebell and 16 minutes.

Get the full Challenge Complex program HERE (use this special link – it’s hard to find!)

To your success –

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

[KB STRONG] sample workout – week 1, day 1

On September 27, 2018 By adminIn Kettlebell WorkoutsLeave a comment

So you want to get STRONG!

But traditional weight lifting has taken a toll on your body.

What used to be occasional tweaks that you could work through, are turning into more frequent injuries that stop you dead in your tracks …

… and you’re looking for a solution.

The KETTLEBELL STRONG – 6 week intensive is what you need to take a look at, my friend.

I will be working with you closely in this program, and showing you EXACTLY how to gain strength, lean muscle, AND build superhuman conditioning at the same time – all with just a couple of kettlebells, your own bodyweight, and 20 to 30 minutes per day.

Here is a sample workout from week 1:

[KB STRONG] sample workout – week 1, day 1

*This workout is a little different that many KB routines that I post here, in that it is a body part split.So more or less, you’ll focus on all your “pushing” muscles in the “A” workout (below), and all of your “pulling” muscles in the “B” session (included when you sign up for the 6 week intensive). If you’re trying to get stronger – and add some muscle mass in the process – it’s a great way to train!*

1) Turkish get up

Do one ‘naked’ on each side (no added weight) and then three more on each side, switching sides each rep.

Recommended weight = 20k/24k+ men; 12k/16k+ women

2) KB Presses

Do three ladders up to 5 reps each. The pressing ladders will look like this:

Clean and Press Right
Clean and Press Left
Clean, 2 Presses Right
Clean, 2 Presses Left
Clean, 3 Presses Right
Clean, 3 Presses Left
Clean, 4 Presses Right
Clean, 4 Presses Left
Clean, 5 Presses Right
Clean, 5 Presses Left

Recommended weight = 20k/24k+ men; 12k/16k+ women

3) Push Up “Complex”

1 wide-arm push up – 2 seconds down, 2 seconds up
1 regular push up – 2 seconds down, 2 seconds up
1 close push up – 2 seconds down, 2 seconds up
1 pike press – 2 seconds down, 2 seconds up

Rest as needed; get as many rounds as possible of this sequence in 5 minutes

Now, there are details I left out here – warm up routine, video demos, the rest of the week of the kettlebell workuots, “off day” conditioning sessions, and much more …

… but can you see, just from this sample, how this training approach is quite different than what you’re probably doing now?

It’s more volume for a specific group of muscles on one day (mostly focused on chest, shoulders, and tris here) …

… a bit of a “throwback” to split routines of the past, and maybe how you used to train.

But with the twist of doing this with kettlebells and bodyweight, it flat-out WORKS for gaining strength and muscle, but taking it easy on the joints and body at the same time!

Details and apply for our KETTLEBELL STRONG – 6 week intensive below.

To your success! –

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

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program. This is one of the big things that makes this program different. You will be checking in our private group every time you do a workout. This accountability has been SO key, and is why my group coaching clients get SERIOUS results!

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

We personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

“Kettlebell Strong” – 6 Week Intensive

On September 25, 2018 By adminIn GeneralLeave a comment

January of 2019 will officially be TEN YEARS of FVT!

Over that time, like any businesses, we’ve had ups and downs, successes and failures … but overall, we’re doing well. In 2018, we are on track for our best year yet. We are still helping people locally and around the world to change their lives in a positive way with the power of kettlebells, and plan to keep doing so for many years to come.

(I recently read a statistic, can’t remember where exactly, but it said that 96% of small businesses fail within 10 years. So to still be kicking around, and to still be growing and thriving and having the opportunity to take what I believe is my contribution to the world and do it every day, is something I’m very proud of!)

Anyway, something I’ve been thinking and reflecting on a lot is, what is the core of FVT Boot Camp and Personal Training? How have we been able to get so many people life-changing results (which I believe is the core of the success of a fitness-related business of pretty much any kind)?

One of the biggest things I think, is our CHALLENGES.

We run multiple Challenges at our studios each year, as way for clients to get a jump start on their fitness, and to get some fast results that will then hopefully motivate them to continue and keep the results going.

My core 8 week course is called, “Kettlebell Challenge Workouts” – and thousands of people all around the world have gone through it and gotten life-changing results.

Our CORE Kettlebell System (stands for “Challenge Oriented – Results Earned”) has helped hundreds of trainers and coaches around the world to bring the power of kettlebells to THEIR clients – and impacted thousands and thousands of people in the process.

And we run monthly distance coaching Challenges as a way for people all around the world to work with us more closely and experience the power of KBs in a more “take-you-by-the-hand” kind of way.

So if YOU want to get powerful results, and change your life, and get into amazing shape, I invite you to join us for our upcoming “Kettlebell Strong” – 6 Week Challenge!

Starting NOW – for the next couple of days – I am accepting applications for the program.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

Interested? Apply using the link below.

We personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

“KB / BW MetCon Mash Up” [sample workout, OCR Domination, week 6 – day 1]

On September 20, 2018 By adminIn Kettlebell WorkoutsLeave a comment

Team FVT is 9 days away from our biggest Obstacle Course Race of the year!

We have been training HARD since early February … have completed two races as practice and preparation … and now we take on 12-14 miles and 30-35 obstacles, starting at a surface elevation of 6,224 feet, and working upwards of 9,000.

Wish us luck!

To celebrate, I am putting my OCR Domination course on sale. This is the exact plan we have used to get ready for the big event. You can use this to prep for your own Obstacle Course Race, or just to get into the best shape of your life.

Here is a sample workout from the program:

“KB / BW MetCon Mash Up” [sample workout, OCR Domination, week 6 – day 1]

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and
back. 25 Feet in each position.
+
Jump rope – 1 minute

X 3 ROUNDS

Set #3 – CIRCUIT – as fast as possible:

Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile

Try that workout to get a feel for the OCR Domination program. I think you’ll find it challenging, yet highly rewarding.

And if you want the full program, you can get it now at the link below:

GET – OCR Domination – the Ultimate 12 Week Plan to Dominate Your Next Obstacle Course Race (on sale this week)

To your success! –

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

12 Minute “Cardio-Core” Kettlebell AMRAP Workout

On September 14, 2018September 14, 2018 By adminIn Kettlebell Workouts, VideosLeave a comment

Is TIME a major obstacle keeping you from reaching your fitness goals?

Kettlebell workouts that you can do any time, any place – like the one I’m sharing with you today – are your solution:

12 Minute “Cardio-Core” Kettlebell AMRAP Workout

Get as many rounds as you can in 12 minutes of the circuit below:

– 15 KB swings
– 10 push ups
– 10 goblet squats
– 10 1 arm KB rows per side
– 50 jumping jacks

Get over 40 more workouts like this one with my Cardio – Core Kettlebell Bundle – on sale, this week only at the link below:

http://bit.ly/cardiocorekettlebell

Thanks for reading, and to your success!-

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

15 Minute At-Home Kettlebell + Bodyweight Workout

On September 13, 2018 By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

Do you ever think about working out … know that you SHOULD be working out … but just can’t motivate or find the time or simply make it happen?

My greatest tip for you is to start small. Take baby steps. But just get started. TODAY.

You don’t always have to make exercise this big production where you have to get yourself ready and go to the gym and fight traffic and find parking … and then figure out what to do when you’re there and work hard and be uncomfortable … not to mention miss out on social time or family time or whatever else … and then drive home and spend time fighting traffic and finding parking … etc etc etc

Now don’t get me wrong. I OWN 2 personal training / boot camp studios! There can be a LOT of value in going somehere, getting focused, having a specific plan, having coaching and accountability … but what I’m saying is, if you are having trouble getting started, you can start at home, with minimal or zero equipment, with workouts that take maybe 15 or 20 minutes.

You are going to get yourself moving and making some progress and going in the right direction. And as your fitness improves just a little bit, you are going to get the snowball moving and will want to do more.

Make sense?

Try this workout to start, from the Ultimate Cardio – Core Kettlebell Bundle:

15 Minute At-Home Kettlebell + Bodyweight Workout

1 – plank – 2 x :30 holds; approx 15 seconds rest between sets

2 – KB swings – 4 x 15; approx 30 seconds rest between sets – “variety” (two hand, one hand, hand-to-hand – your choice)

3 – (circuit) 12 push ups + 12 inverted rows OR 8 1 arm KB rows per side + 10 walking lunges (per side) – 3 rounds, rest as little as possible

That workout is super basic … but, it hits all your major muscle groups, you get some core AND strength AND conditioning work, all at the same time … and it only takes you about 15 minutes to complete.

And the best part is, there are no excuses! You can get started with it today.

To your success! –

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

PS – Get over 40 more workouts like this one at the link below:

Ultimate Cardio – Core Kettlebell Bundle (on sale this week only)

6 Minute Kettlebell Ab Workout [vid]

On September 10, 2018September 10, 2018 By adminIn Kettlebell Workouts, VideosLeave a comment

You might not think that kettlebell swings work your abs.

But after you do today’s workout, you’ll probably change your mind!

Check it out below. And if you enjoy, also be sure to stay tuned – my new Kettlebell Ab Challenge course is almost done, and will be available VERY soon:

Kettlebell / Bodyweight Workout for Abs

– 30 sec plank w opposite shoulder touch
– 30 sec 1 arm KB swings
– 30 sec “knee-to-elbow” mountain climbers
– 30 sec 1 arm KB swings (other arm)

Repeat circuit 3x with as little rest as possible between moves.

Watch the video demo below:

Add an ab workout like this one to your current routine two or three times per week, and you’ll be on your way to a leaner, stronger, more defined midsection in no time!!

And stay tuned – my new Kettlebell Ab Challenge program will be available very soon.

To your success! –

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