Author: admin

REGENERATE Hinge Sequence 1 (free sample)

On By adminIn General, Tips and TricksLeave a comment

If you are like me, you like to train HARD!

You push yourself to the limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

And these nagging aches and pains and injuries end up getting in the way of your workouts, and your LIFE!

The solution that I have come up with personally, for my training clients, is this:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Now incorporating these sequences into my own training and with my clients over the last few months has been a GAME CHANGER, and I want to get this program into as many hands as possible. So I am putting it up on sale later this week, in celebration of my 37th birthday.

In the meantime, here is a free sample:

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REGENERATE Hinge Sequence 1

*Hold each pose / stretch for 60 seconds
*Do this sequence to help you recover from Deadlifts, KB Swings, Cleans, Snatches, or any other hip dominant exercise

Reverse Pigeon Stretch (60 seconds per side) https://www.youtube.com/results?search_query=reverse+pigeon+stretch

Wall Hamstring Stretch (60 seconds per side) https://www.youtube.com/results?search_query=wall+hamstring+stretch

Modified Cobra Pose https://www.youtube.com/results?search_query=modified+cobra+pose

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REGENERATE Hinge Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that Deadlift, KB Swing, Clean, Snatch, or any other “hip dominant” workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situation is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it.

So stay tuned – it will be up for sale very soon!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

Brutal 18 Min Kettlebell / Bodyweight EMOM

On By adminIn Kettlebell Workouts, VideosLeave a comment

EMOM (stands for every minute on the minute) is a type of HIIT workout where you perform a specific task at the start of every minute for a set amount of time.

It is a great way to work on:

– workout pacing
– progression from one training session to the next
– analyze performing DURING the workout

And much more.

Here is a seemingly simple, but quite tough, 18 minute Kettlebell / Bodyweight EMOM for you to try:

– Set your timer for 60 second intervals.
– At the start of interval one, do 10 one arm KB swings per side.
– Your rest before the next exercise is the remaining time from when you are finished with this set, until the next 60 second interval starts.
– At the start of 60 second interval two, do 20 push ups. Rest period is the same as with the swings (remaining time before next interval)
– At the start of 60 second interval three, do 10 walking lunges per leg.
– Same rest period, now roll right back to the top and repeat five more times for a total of six rounds of each move and an 18 minute workout.

You can check out the video below for a demo (NOTE – reps / exercises may be slightly tweaked, scaled up or down, etc – but overall workout structure is the same):

And, if you liked this workout, I think you will love the Funk Roberts HIIT workout bundle. It is on sale this week and has dozens and dozens and dozens more workouts like this one from top trainer (and good friend of mine) Funk Roberts:

Funk Roberts HIIT workout bundle => http://bit.ly/funkrobertshiitbundle

To your success! –

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

KB / Bodyweight Team Boot Camp Workout

On By adminIn Kettlebell WorkoutsLeave a comment

When you are setting up and leading kettlebell workouts in a group, it can be a different dynamic.

It is as much about the workout itself as it is about:

– engaging people
– getting them to work together
– getting them to have fun and get their minds off the workout a bit

THIS is what ultimately gets clients results, gets them telling all of their friends, and gets them coming back for more.

This workout is a great example of that:

KB / Bodyweight Team Boot Camp Workout

– grab a buddy
– all reps done are COMBINED with you and your partner
– you can split reps evenly, or if one person wants to do more and pick up slack for the other one, etc – you can do that too
– ALL reps of each exercise must be completed of each exercise – between you and your partner – for one full round
– get as many reps as you can in 15 minutes

30 KB swings
20 burpees
200 jump rope skips or jumping jacks
40 Bodyweight squats

This workout is a sample from my KB Boot Camp Workouts Mega – Pack.

You will get dozens and dozens of workout ideas like this that you can just plug and play and save tons of time too with designing workouts for your clients (and yourself):

53+ KB Boot Camp workouts – on sale now

To your success! –

– Forest

Vanessa Hudgens KB Workout (pic)

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

I always keep an eye out for people who get awesome fitness results using kettlebells.

So I recently ran across an article in Shape magazine online (of all places) on Vanessa Hudgens, and how she trained to get in shape for a movie she was in a few years back called Sucker Punch.

According to the article, she relied heavily on – you guess it! – KETTLEBELLS, to get her into top shape.

And she wasn’t afraid to lift heavy either. The article said that she deadlifted 180 lbs.

Here are the big take-aways that you can apply to YOUR training:

– Vanessa lifted heavy, and got pretty strong! – and she did NOT “bulk up”. Ladies, if you want to transform your body, and get that lean look – do the same!
– Train using basic, compount movements that stimulate muscle gain, and burn a ton of calories at the same time. Vanessa did moves like squats, pull ups, deadlifts, push ups, box jumps, etc.
– Get with an expert trainer to help program your workouts, hold you accountable, and give you coaching and feedback on your form.

*We have a few spots left in our 28 Day – KB Shred Challenge. It kicks off today officially, but if you apply asap – and it’s a good fit for both of us – we can still get you in. Details and apply at the link below:

http://bit.ly/28daykb

Take these tips, get after it, and let’s make it a great week! –

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

(sample workout) 28 Day KB Shred – wk 4 / day 2

On By adminIn Kettlebell WorkoutsLeave a comment

Spots in the 28 Day KB Shred Challenge are filling fast! We start this coming Monday the 2nd!

Details + link to apply copied at bottom of this message.

Here is a sample workout from the last 28 Day Shred Challenge we did in January of 2018.

– Forest and the FVT Team

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28 Day KB Shred – wk 4 / day 2

PART 1 – 15 minute running clock. Start with pull ups / inverted rows, when time is up for 1st exercise, move to 2nd exercise … clock keeps running, take as little rest as possible to transition.

If needed, you can rest during sets – ex 3 minutes of KB swings, do 45 seconds of swings, put KB down to rest for a few, pick it back up and 35 more seconds, put KB down to rest for a few, etc until you reach 3 minutes:

– pull ups OR inverted rows OR 1 arm KB rows – as many reps as possible in 1 minute (30 seconds per side if doing 1 arm KB rows) (1 arm KB rows – recommended weights – women 12k/16; men 20k/24k)

*video demos included in full training plan*

– push ups – as many reps as possible in 2 minutes (standard, from toes push ups, OR elevate hands on bench/box/etc if needed)
– two hand KB swings – as many reps as possible in 3 minutes
(recommended weights – women 12k/16; men 20k/24k) –
– alternating reverse lunges – as many reps as possible in 4 minutes
– jump rope skips OR jumping jacks – as many reps as possible in 5
minutes

PART 2 – Do the following circuit 3 times, resting as little as possible:

– swing lunge – 10 per side
– T plank rotation – 10 per side
– squat jumps – 10

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

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

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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/28daykb

STOP doing “American” swings (WHY, and what to do instead)

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

If you missed it – I opened up the video QnA this week to ALL fans of my KB Basics FB page.

It was a great one! – we went for ~20 mins, and covered topics such as:

– why you probably should NOT be doing overhead swings – and what to do instead
– advanced grip tips on the clean and snatch
– advanced rack position tips

And more.

Check it out below:

Hope it helps, to your success! –

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

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

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

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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/28daykb

15 min Kettlebell / Bodyweight AMRAP

On By adminIn Kettlebell WorkoutsLeave a comment

AMRAP is an acronym that stands for “As Many Reps As Possible” OR “As Many Rounds As Possible”

It is a perfect format for building intensity, conditioning, endurance, and mental toughness.

I use the format frequently in my workout programming, such as in the 28 Day KB Shred Challenge (details below)

Here is an example from this morning’s boot camp sessions at FVT:

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15 min Kettlebell / Bodyweight AMRAP

Do as many rounds as you can in 15 minutes of:

5 1 arm KB press right
5 1 arm KB press left
(recommneded weights = 8k/12k women; 16k/20k men)
16 alternating reverse lunges (8 per side)
15 two hand KB swing (recommended weights = 16k+ women; 24k+ men)
12 ring rows
7 burpees

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These type of workouts are great for tracking your gains, and progressing your workouts as you get stronger.

Because if you take workout like this and repeat it, say, one time per month, you can see if you are getting MORE rounds / reps – and if your fitness level is quantifiably improving.

NOTE: It is VERY important to program these workouts intelligently. This would include – making sure you are hitting all of your major movement patterns; that you are programming the RIGHT rep range of each movement for both the results you are after, maximum safety, etc; that workouts fit together in the big picture and are progressing you intelligently towards a goal; and much more. This is why – unless you are a highly qualified and in-the-trenches experienced fitness professional, I do not recommend putting your own workouts together. Get programs that are tested and proven so that you can get the best results.

To sum up – your goals include fat loss, endurance, and better overall fitness, I recommend incorporating AMRAP workouts like the one in today’s article into your routine!

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

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++ Attention kettlebell fans! ++

We are looking for 33 people to join us for our upcoming 28 Day KB Shred Challenge (kicks off Monday, April 2nd – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

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

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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

This is my personal invite to YOU to apply for our upcoming 28 Day KB Challenge, kicking off Monday, April 2nd, 2018!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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/28daykb

KB Shred – 28 Day Challenge

On By adminIn GeneralLeave a comment

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

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

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching over 100,000 people daily via our email newlsetter and social media following.

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 for the Spring 2018 28 Day KB Shred Challenge!

http://bit.ly/28daykb

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 (or following your own plan that you know works for you, but be committed to focusing on and dialing in your diet) 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/28daykb

– Forest and the FVT Team

quick favor?

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

Hello!

Happy Monday to you :)

So, because we are opening up the application period tomorrow, March 27th, for the April 2018 28 Day Kettlebell Shred Challenge …

And in these Challenges, I hop on a live video every week, to answer questions, go over KB technique tips specific to the workouts we are doing in the current programming, etc …

I have decided, for this week, to do a live video QnA for EVERYONE on both my KB newsletter list, and that are fans of my KB Basics FB page.

And I was wondering, can I get your help with this?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training technique.

Maybe the KB is whacking you in the wrist when you do your cleans. Maybe you want to incorporate Turkish get ups into your routine, but you are getting stuck at a specific place in the movement. Maybe your lower back is bothering you when you do KB swings. Etc etc etc.

I will be on the live video for about 20 minutes TOMORROW, Tuesday, March 27th at 1030am PST. And I will answer the questions that come up the most in the comments of the of the post at the top of my KB Basics FB page.

You can hop on live, and you’ll also be able to watch the replay.

Cool?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training techinque.

Thanks in advance –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
http://facebook.com/kettlebellbasics

PS – We will be accepting applications for the April 2018 28 Day KB Shred Challenge starting tomorrow, Tuesday, March 27th, 2018 – stay tuned.

[video] TGU / SQ2P / Snatch Kettlebell Complex Challenge Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

TGU / SQ2P / Snatch Kettlebell Complex Challenge Workout

Prescribed weight is 20k for men, 12k for women.

Turkish Get Up
Squat to Overhead Press
Snatch

Start with your Turkish Get Up, on the right side. Then do two Squat to
Overhead Presses. Now do three Snatches. Finish it off with a Reverse Turkish Get Up, going back down the floor.

Now switch to the other side, and repeat.

10 rounds each side, for time.

A quick note … while this challenge is for time, do not let your form suffer. This is still a workout so don’t let the clock destroy your technique!

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The Kettlebell GAINZ 2.0 launch sale is ending soon. Grab your copy now, because it’s on a “dime sale” (price goes up by .10 every time someone buys):

http://bit.ly/kbgainz2

For the next few days, while it’s on “pre-release” pricing, you get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revivial” plan

All at a special deal.