If I had 15 minutes, and I wanted to get a complete full body workout, and all I had was one kettlebell and a small space to do it, this would be one of my top workout choices.

It SEEMS super simple – and it IS! – but it’s also really tough, and really effective.

There are only two moves:

– two hand KB swings
– burpees

(Suggested weight for the swings is 32k for men, 20k for women)

What you do is this.

First, set a timer. You’re going to try and complete the entire workout as fast as you can.

Start with 10 KB swings. (The swings are on the side of lower reps, hence the higher recommended weights. If you are not ready for these, NO PROBLEM – but they are great goals to work towards!)

As soon as you are done, go right into 10 burpees.

Then, you’ll rest as needed, and do 9 swings.

Then you’ll do 9 burpees.

Then 8 swings.

Then 8 burpees.

And you’ll continue in this fashion until you’ve worked your way all the way down to 1 rep of each.

BOOM!

You just worked ALL the muscles in your body, you did it with a single kettlebell, and you did it in 20 minutes or less.

And now there’s just one thing left for you to do. Click here to access the complete Kettlebell Challenge Workouts 2.0 training plan. But hurry, because it won’t be available for long!

To your success –

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

If you are like me, your life can get HECTIC.

Balancing family life with work life and everything else in between, sometimes it feels like you need more hours in the day!

Are you with me?

Here’s where – when it comes to staying fit – kettlebells can be an incredible solution.

If you have a KB or two, and a space set up in a corner of your house or in your garage or wherever else, you can get a solid workout in 15-20 minutes – like the one below:

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15 Min KB/BW Burner

Do 4 rounds as fast as possible:

– 5 snatch OR 10 1 arm swing – right side
– 10 mountain climbers (per side)
– 5 snatch OR 10 1 arm swing
– 10 opposite shoulder touch (per side)
– 5 snatch OR 10 1 arm swing – right side
– Side plank hold – 30 seconds – right side
– 5 snatch OR 10 1 arm swing – left side
– Side plank hold – 30 seconds – left side

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That kettlebell / bodyweight workout should take you 15 minutes or less.

You’ll hit all your major muscle groups, and get a MAJOR burn on.

So skip your TV show, get off social media, NO EXCUSES! Get it done.

Train hard, ’till next time –

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

PS – We are still looking for 19 more people to join our upcoming 28 Day KBs for Fat Loss Challenge.

It kicks off Monday, June 4th!

Keep reading if you are interested, link to apply is at the bottom of this message 🙂

If YOU are:

– Looking to tighten up and cut down for the summer
– Not getting the results you’d like from your current program
– Just ready to get serious and take your results to the next level

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

We run several of these online Challenges each year, and the participants get incredible results.

And this is my personal invite to YOU to apply!

http://bit.ly/kbsforfatloss

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/kbsforfatloss

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

So you’re trying to get in shape! …

… but it just doesn’t seem to be happening.

And you are frustrated, because:

– There never seem to be enough hours in the day
– Some days you’re highly motivated, some days, not so much
– You have a general idea of how to exercise, but are not exactly sure what to do to get the best results
– You are training at home and have limited equipment to work with
– You struggle with your diet, and you know it’s another major obstacle in getting you the results you’re after

Well, you are not alone. Because there are many, many others in your same situation.

But there is good news! We have worked with HUNDREDS of people in your shoes, that thought the results they were after just might not be possible … but ending up taking a leap of faith, and making incredible transformations with us.

So today’s sample workout – and the entire 28 Day KB Body Revival Challenge – is designed with this in mind.

Check it out:

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KB Body Revival Challenge – Week 3, Day 3 Workout

*Video instruction included in full program
*Recommended weights included in full program

WARM UP – Do each exercise at a medium pace for 30 seconds. No rest between movements. Do 3 rounds total:

– jumping jacks
– bodyweight squats
– YTA
– plank hold

(OPTIONAL lift – done between warm up and part 1 of main workout – Sumo Deadlift – 4×6 @ 73% 1RM

Due to popular demand, we are including an OPTIONAL barbell lift 2x per week in this month’s Challenge. This is for folks who want to take their strength gains to the next level, and incorporate their lifts into the programming in a way that makes sense. But if you don’t have the set up for it – NO WORRIES. This program is all about getting you results in a short amount of time, using the equipment YOU already have at your disposal.)

MAIN WORKOUT, PART 1 – Start with 10 reps of each exercise below. Then do 9 reps of each exercise below. Then do 8 … … continue in the same fashion until you get to 1. Do it as fast as you can!

– KB goblet squat
– push up
– walking lunge with kettlebell at side (complete all reps on one side before switching to other side)

MAIN WORKOUT, PART 2 – 3 rounds of:

– KB halo with tri ext (5 per side / 10 reps total)
– KB towel curl – 10

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That’s just the workout part of the Challenge.

We have a special diet plan you’ll get when you sign up too, that outlines EXACTLY what you need to eat, and when to eat it. We’ll take out all the guesswork, all you have to do is follow the plan, and that winter fat layer will start melting away 🙂

You even have me as your personal coach, motivating you and encouraging you after every workout, and there to answer questions and provide support at any time.

But if you want in, you have to act quick. Registration ends this Sunday, or once we hit 35 sign ups, whichever comes first. Submit your application now at the link below:

http://bit.ly/kbbodyrevival3

Look forward to working with you! –

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

So Mike emails me yesterday, and says:

“I want to announce that …

For all your buyers …

I will be giving away a copy of the Kick-boxer Kettlebell 6 Week Program”

And I’m thinking – you have got to be kidding 🙂

Because now you get ALL of the programs below:

– Kickboxer Abs 2.0
– My 10 Minute KB Workouts for Fat Loss program bonus
– this new 6 week Kick-boxer Kettlebell 6 Week Program

This is borderline overdoing it, giving away too much.

But our loss is your gain!

Because when you order using this special link before tomorrow, Saturday, April 28th 2018, you’ll get six MORE weeks of bonus workouts like the one below:

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Kick-boxer Kettlebell 6 Week Program – week 5, Tuesday & Saturday, Upper Body/Core

1 – Clean and Press + Burpee

14 Reps/Side + 10 Reps, 3 Sets

2 – Military Press

12 Reps/Side, 3 Sets

3 – Double Arm Swing

12 Reps, 3 Sets

4 – Push-Up Row

8 Reps/Side, 3 Sets

5 – Plank

30 Secs, 4 Sets

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If you liked that workout, here is what to do:

1 – Order Kickboxer Abs 2.0, using the link below:

http://bit.ly/kickboxerabs10

2 – Mike (creator of Kickboxer Abs) will send me a list of folks who have purchased his program through my recommendation this week, and I will send you a copy of my 10 Minute Kettlebell Workouts for Fat Loss program, AND the 6 week Kick-boxer Kettlebell – for FREE – at the end of the promotion.

Again – there is no need to forward us your receipt, etc – your purchase will be automatically tracked through our system, and we will send you the bonus at the end of the promotion.

But you’ll need to move fast if you want to get in on this incredible deal, it’s ending very soon.

To your success! –

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