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20 min KB “Body Revival” workout

On By adminIn Kettlebell WorkoutsLeave a comment

“Is is actually possible for me to get my old body back?”

… asked a client I had started working with recently.

YES was my answer! … but it really hit me, and I realized that so many of us ask ourselves questions like this when we’re starting something new.

We want to know, is this actually going to work, and most importantly, is it going to work for ME!?!

Well I am going to be writing on this topic for the next few days as we gear up for our 28 Day Kettlebell Body Revival Challenge next week.

(we’ll be accepting applications starting tomorrow, stay tuned)

And the first thing I am going to talk about that is CRITICAL when it comes to getting your old body back, is consistency.

Working out consistently. Eating clean consistently. Drinking enough water consistently. Getting enough sleep consistently.

Put all these things together, and in a relatively short period of time, you can see some big-time results.

But consistency is not always easy. That’s why most of us are still working towards out ultimate fitness goals.

One thing that can really help you with consistency when it comes to the workout piece is having workouts you can do any time, any place, with minimal equipment, and in a realatively short period of time. This way, you eliminate many of the obstacles that could pop up, and can just get your workouts DONE, day in, day out, no matter what else you have going on in your life.

Here is a sample from the upcoming Challenge, check it out:

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20 min KB “Body Revival” workout

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:

Turkish get up, 1 ea side
3-5 pull ups (any grip) OR 12 inverted rows
jump rope OR jumping jacks, 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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You CAN get your old body back.

But a HUGE part of making it happen is consistency.

Workouts like the one I shared with you today – that are time-efficient, use minimal equipment, and are FUN – make consistency a snap.

And stay tuned – registration opens for the August 2018 KB Body Revival Challenge tomorrow!

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

New Video – Common KB Swing Mistake (and how to fix it)

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

I have a new video for you to check out today.

But first, I want to tell you a story about my VIP One on One Coaching Client.

She had been training on her own, using one of my kettlebell programs.

She was getting okay results, but she kept having back pain when she would do KB swings.

So she’d end up having to take a break every few weeks when she would get tweaked, and because of this, she wasn’t reaching her fitness goals.

So we started working together doing my VIP One on One Coaching program, and guess what?

Working together, going back and forth, me asking questions about her workouts and form and actually reviewing a some videos of her doing some swings, it turned out she was making the mistake shown in today’s video:

This is what was tweaking her back. This is what was keeping her from making progress. And it ended up making all the difference.

Jane has finally been able to get the results she has wanted.

And now it’s YOUR turn!

Because I’m opening up a few spots in my VIP One-on-One Coaching program.

BUT – I opened registration earlier this week, and spots are already filling fast.

So if you want in, submit your application ASAP.

Here’s how it works:

1 – Fill out the application form below. If it looks like an initial fit, we will get on the phone one on one and go over your goals, what you’ve done in the past, how it worked (or didn’t) and what your unique, individual needs and circumstances are so that we can determine if working together is a good fit.

2 – By the end of that initial conversation we’ll know if you’re a good fit for my distance coaching program and if I’m a good fit for you. I’ll tell you now that this isn’t for everyone.

3 – If we decide that we’re a fit, then I’ll take you through my assessment protocol to determine exactly how to optimize your program for maximum results.

4 – Then I’ll custom design your program, specifically to fit your personal needs and goals … and every training session will be individually designed for you. No one-size-fits-all, cookie cutter program. This is a custom designed blueprint to guarantee that you finally get the body that you want.

5 – Finally, I’ll teach you all the tricks and hacks I’ve learned through coaching tens of thousands of people to getting in the best shape of their lives. These are the scientifically backed and real world proven shortcuts will dramatically accelerate your results.

6 – Once we’ve constructed your personalized blueprint for success, we’ll optimize it each and every month as your body will be changing and progressing and make sure that you’re always following the exact plan you need to be following to move as quickly toward your goals as possible.

Apply for VIP One on One Coaching with Forest here

Coaching could be exactly what you need to blast through your plateau and take things to the next level.

Take the leap, contact me today, and let’s change your life in 2018!

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

20 Min 300 WTF KB Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

Check out this WTF (what the Funk) workout from my friend Funk Roberts 🙂

According to Funk, it was a staple of his workouts back in 2008 when he started to make the change from 210lbs of Male PMS (Puffy Muscle Syndrome) to 185lbs ripped.

It’s a short and intense workout with amazing results.

All you need is one kettlebell, a timer and hard work:

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KETTLEBELL MELTDOWN 300

from Funk Roberts Metabolic Madness Bundle

Start your timer and Complete the designated number of reps per exercise as fast as you can…do not move onto the next exercise until you have completed the reps. Use a challenging weight and learn the kettlebell techniques before attempting this workout.

1. 25 V-UPS
2. 50 SNATCHES (25 PER SIDE)
3. 25 PUSHUPS
4. 50 SWINGS
5. 50 BURPEES
6. 50 CLEAN AND PRESS (25 PER SIDE)
7. 50 MOUNTAIN CLIMBERS

Funk’s weight = 40 lb KB
Funk’s time = 16:03

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MEN who want to get ripped like Funk
WOMEN who want to shed body fat and get in better condition
ALL TRAINERS + COACHES who want more workout ideas to use with their clients

Get Funk’s “Metabolic Madness” bundle at the link below:

Funk Roberts Metabolic Madness Bundle

There are 19 total plans:

– Complex Workouts
– EMOM Workouts
– HIIT Workouts
– Mega Metabolic Madness
– Bodybuilding HIIT 2.0
– Metabolic Exhaustion Workouts
– Lactic Acid Interval Training
– FunkWOD
– Filthy 50’s
– Dirty 30’s
– Metabolic Chaos
– Bodyweight 500
– 1000 Rep Workouts
– Fight Gone Bad Circuits
– German Volume SuperSets
– Metcon Madness
– Bodyweight Metabolic Circuits
– Upper-Lower Body Metabolic Workouts
– Tabata Super 6

All of the plans are created by Funk Roberts. Funk is a former professional athlete turned Master Metabolic Trainer who is the creator of the Metabolic Conditioning Coach Certification through NESTA, and has used this training system to help thousands of people around the world transform their body and fitness.

You can use these plans yourself (obviously) for your main workouts, to add-on to your current routine, as “off-day” cardio sessions, etc.

If you are a trainer or coach, you will also get SO many great ideas that you can use with your clients to keep them happy and excited to be coming back for more and telling all their friends.

Funk Roberts Metabolic Madness Bundle

To your success! –

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

The Towel Swing

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

A common problem people have with the kettlebell swing is using their arms too much.

The Towel Swing is a great drill to fix this issue.

I learned it from Pavel at the first RKC cert I attended in 2009.

By swinging the KB with a towel through the handle, it gives you instant feedback on if you are using your upper body instead of your hips to drive the weight up. It also helps you get the “feel” for how to fix it.

Here’s how to do the drill:

1 – Loop a towel through the handle of the ‘bell as shown in the picture below:

2 – Swing the kettlebell!

3 – The goal is to use your hips to drive the weight up, which will make the the KB to “float” at the top, like so:

If you are using too much upper body, the ‘bell will “droop” down, like the pic below (NOT what you want):

Try this drill, and then immediately afterwards, go back and do some regular swings.

You will be surprised at how this simple drill gives you feedback, helps you use your legs, and improves your form almost instantly.

Discover 12 more common KB training mistakes and how to fix them at the link below:

=> The Top 13 KB Training Mistakes … and How to Fix Them!

To your success! –

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

most dangerous KB training mistake? (pic)

On By adminIn Basic Kettlebell Drills, General, Kettlebell WorkoutsLeave a comment

You probably already know that training with kettlebells is a great way to increase power and strength while burning fat.

There’s even research behind kettlebell training – swings have been shown to burn up to 20 calories per minute!

HOWEVER – the truth is – with all the benefits KBs provide, comes with a risk. Newbies can seriously injure themselves if they don’t pay proper attention to form and programming.

The pic below is a great example of one of the most dangerous KB training mistakes – swinging the kettlebell too close to the ground (this is actually a screenshot from a workout video done by very well-known personal trainer – scary, right?)

That’s why I’m proud to introduce my program, The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

In this e-manual and 13 video series, you’ll discover over a dozen KB mistakes, and how to fix them – including:

– Why most people mess up the swing and do it wrong – and how to fix it
– How to avoid whacking and bruising your forearms on the KB clean
– How to choose the PERFECT kettlebell weight for you
– A simple way to instantly boost your KB pressing power 10-20%
– The secret technique to ensure you learn each kettlebell exercise correctly

And much more.

Learn more and get The Top 13 Kettlebell Training Mistakes … and How to Fix Them! by clicking here now.

I will be back with more instruction on some of the most common KB training mistakes later this week. Stay tuned.

To your success! –

– Forest Vance
Certified Personal Trainer
Master Kettlebell Instructor
ForestVance.com

[video] KB Exercise for Abs – the Renegade Row

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, VideosLeave a comment

When most people think of training their abs, they think of crunches or sit ups.

But these moves are NOT the best way to train your abs.

Your abs function primarily as a STABILIZER during functional movements … and so if we can use exercises that train them this way, we are going to get better results in terms of carry over into sports performance, and every day life.

Today’s move is called the Renegade Row, and it’s an awesome kettlebell exercise for abs.

Here’s how to do it:

– Grab two kettlebells of the same size.
– (KBs with a small rubber base do not work great for this exercise. You need to be confident in being able to balance all of your weight on a single KB and one hand.)
– Practice shifting your weight back and forth on the ‘bell to get the feel for the movement. (this little drill will help a lot!)
– Add a row to the movement when you are ready.
– (optional) Add a push up on each rep to add difficulty.

Incorporate this kettlebell exercise for abs into your training plan today!

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

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Single-KB Workouts You Can Do Any Time, Any Place in 10 Minutes or Less. Complete 4 Week Program.

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Clean – Squat – Press – Snatch Kettlebell Complex

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This is one of my all-time favorite KB complexes.

Be sure to do your tissue quality / mobility + flexibility warm – up … and maybe practice your KB form before you go into the workout full blast … then simply do:

– 1 clean
– 2 squat to overhead presses
– 3 snatches

5-10 times on each arm (depending on your goals and current fitness level); take as much rest as needed to use good form.

If you liked this workout, you’ll love the 28 Day KB Shred Challenge. Details / link to apply below:

28 Day KB Shred

To your success! –

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

15 min Kettlebell / Bodyweight AMRAP

On By adminIn Kettlebell WorkoutsLeave a comment

AMRAP stands for “As Many Rounds As Possible” in today’s workout.

It’s you against the clock!

Give it a try, let us know how you do:

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15 min Kettlebell / Bodyweight AMRAP

Get as many rounds as possible in 15 mins of:

– 5 KB press / side (recommended weight = 20-24k men / 8-12k women)
– 10 burpees
– 12 two hand KB swing (recommended weight = 24-32k men / 16-20k women)
– 30 jumping jacks

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If you’re looking to lose weight and gain strength, you won’t find a better way than this:

=> 28 Day KB Shred Challenge

But hurry and submit your application, because we get started Monday, July 2nd.

To your success! –

– Forest and the FVT Team

(video) 10 Minute Kettlebell Workout #3

On By adminIn Kettlebell Workouts, VideosLeave a comment

I almost always plan a weekend workout for myself.

Life is a little crazy these days, so it’s not quite as easy to schedule an exact time as it used to be 😉 … but at some point, I can almost always get a simple, fast, effective kettlebell workout at home.

So I just make sure to have everything ready – my workout clothes, a couple of kettlebells, my interval timer – and when the opportunity arises, I knock it out.

If you are busy too, I suggest you do the same.

You could make it a weekend thing like I do, and then be a bit more scheduled and regimented during the week … or it could even be the plan for all your workouts, if that’s all you can make work.

Even if all you have time for is 3 or 4 workouts like this per week, paired with smart nutrition, this type of plan get get you some great results:

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10 Minute Kettlebell Workout #3

– 5 goblet squats
– 10 spiderman push ups
– 15 swings
– 20 mountain climbers

Get as many rounds as possible in 10 minutes

Watch the video that shows you how to do this workout here:

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Getting results is easy when you have a plan. Get more workouts like the one I shared with you today and a complete training plan at the link below:

Kettlebell Challenge Workouts 2.0

To your success! –

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

(new video) Hybrid Kettlebell Strength – Workout B

On By adminIn Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:

http://forestvance.com/kbchallenge2

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Hybrid Kettlebell Strength – Workout B – “Metabolic Conditioning”

Unlike our max weight day, this workout maintains a high level of intensity with much less rest. This workout has three pairs of exercises.

Set a timer for 5 minutes, and do as many rounds of that pair of exercises that you can. 60 seconds of rest between each set of exercises.

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1st Set

Squat to Overhead Press with KB (6 each side)
12-15 Inverted Rows

Aim for four rounds with perfect form.

2nd Set

7 Burpees
15 Two Hand Kettlebell Swings

Set a goal of hitting 5 rounds in 5 minutes.

3rd Set

Kettlebell Figure 8 to Hold (12 each side)
12 Plank to Push Ups

Set a goal of hitting 3 rounds in 5 minutes.

Make sure to end your workout with some static stretches.

Watch the video for this workout here:

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For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:

http://forestvance.com/kbchallenge2