Here is a sample workout from OCR Domination.

This is week 7 – so you would have done quite a bit of work leading up to this, I do NOT necessarily recommend you try this one-off unless you are in solid shape already and feel prepared physically and mentally for such a beat down 🙂

*See OCR Domination program for exercise descriptions, video demos, etc:

new 12 week Obstacle Course Race prep plan

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 – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile
Burpees – 20
Run – ¼ mile
Crawl – 20 feet out and back
Run – ¼ mile

*See OCR Domination program for exercise descriptions, video demos, etc:

OCR Domination a 12 week, carefully and thoughtfully designed (and tested over 8 separate 8-to-12-week training programs with local clients since 2012) program to 1) get you ready for your next Obstacle Coure Race, and/or 2) help you improve performance, shed fat, and get into amazing overall shape.

You’ll do everything from my special OCR “hurricane” workouts, to running hills, to AMRAP metabolic conditioning circuits, to long runs, to recovery days, and everything in between.

There are dozens upon dozens of different workouts in this program. I truly think it’s one of the best and most comprehensive I’ve ever put together.

BUT – it’s on a “dime sale” to celebrate it’s release, so the price goes up a little every time someone buys. Get it now for the best deal:

new 12 week Obstacle Course Race prep plan

To your success!

– Forest Vance, MS, CPT, ForestVance.com

Feb 2018 KB Body Revival Challenge kicks off tomorrow, Monday, Feb 5th.

Apply here:

http://bit.ly/kbbodyrevival2

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Happy Super Bowl Sunday!

Week 1, Workout 1 – Feb 2018 KB Body Revival Challenge

PART 1 – 4 Turkish get ups per side

(Do one rep with ZERO weight for a warm up an practice your form. Doing the drill with a water bottle is another great way to improve technique)

Then, move into your 4 work sets.

*Recommended links + video demos included in full program*

PART 2 – 4 rounds of the sequence below, resting as little as possible:

3 single arm KB cleans (R) – DIRECTLY to, without resting –
3 single arm KB press (R) – DIRECTLY to, without resting –
3 KB rack squat (R) – DIRECTLY to, without resting –
6 single arm KB row (R) – DIRECTLY to, without resting –
3 single arm KB cleans (L) – DIRECTLY to, without resting –
3 single arm KB press (L) – DIRECTLY to, without resting –
3 KB rack squat (L) – DIRECTLY to, without resting –
6 single arm KB row (L) – DIRECTLY to, without resting –
10 burpees

*Recommended links + video demos included in full program*

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Hope you have enjoyed this sample workout from the Feb 2018 KB Body Revival Challenge.

If you would like to join us, you can apply using the link below – we have 7 spots left:

http://bit.ly/kbbodyrevival2

To your success! –

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

THIS is how you’ll feel on day 28 of the KB Body Revival Challenge!!

Today’s workout gives you an idea of what a single day from the program looks like.

This workout is designed for someone who:

— wants to lose body fat and get into great condition
— wants to build some lean muscle
— has a couple of kettlebells available to train with
— has no major injuries or exercises they cannot do

If this describes you, I encourage you to apply for the program below!

Of course, I would include a full warm up with video demos … and each exercise would have video demos included … and you could ask me any questions you had about anything, or even send me a video of you doing an exercise to check your form …

BUT the workout below is a basic sample.

If you’re interested in the 28 Day KB Body Revival Challenge, please apply below. As I write this we have 10 to 12 spots left of 33 total available. We kick off Monday, February 5th.

– Forest

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Swing / Burpee Bonanza Workout

(segment one)

12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side

Do this circuit three times with as little rest between exercises as possible.

(segment 2)

Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:

KB sumo deadlift
squat thrust
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups

Repeat this circuit three times.

(segment 3)

THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.

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++ Attention kettlebell fans ++

We are looking for 33 people to join us for our upcoming 28 Day Kettlebell Body Revival Challenge!

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 Kettlebell Body Revival Challenge could be EXACTLY what you need to make it happen.

You see, 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 our upcoming 28 Day Kettlebell Body Revival Challenge, kicking off Monday, Feb 5th, 2018!

http://bit.ly/kbbodyrevival2

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/kbbodyrevival2

2018 is off to a great start at FVT.

Both of our locations are cranking at full speed!

So I thought it would be a good time to share a workout from the “playbook” we use at FVT to run our workouts – the CORE Kettlebell System.

Here is an overview of what this sample workout will look like:

– Bodyweight – based warm up – all together
– Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
– Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
– Cool down – all together.

This is a great way to set up a workout if YOU are leading a big group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this –

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Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.

WARM UP –

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

run in Place
bodyweight Squat
plank Hold
leg Swings

WORKOUT –

Do as many rounds as possible in 20 minutes:

12 box jumps
12 push ups
7 burpees
12 inverted rows
10 1 arm KB swing (per side)
12 x body mountain climb
8 KB goblet squat

FINISHER –

Perform each exercise for 30 seconds. No rest between moves; transition from one to the next. Do three rounds total:

KB rack carry (30 seconds per side)
bear crawl
shuttle sprint OR jumping jacks OR bike sprint

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon

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There you have a sample workout from the CORE Kettlebell System.

But if you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

I recommend that you check out the full CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

*The first week of 28 Day KB Shred workouts goes out tomorrow. We are down to ~10 spots. Details and how to register copied at the bottom of this message.

2018 is almost here!

It’s time to get back to the regular swing of your KB workouts (no pun intended)

But here is a message I got from an email subscriber yesterday:

“I love your kettlebell workouts … I keep looking at this (28 Day KB Shred) challenge and am somewhat interested … but I’m just not sure. Maybe I’ll just look at your email workouts.”

And I totally understand where this reader is coming from. She is right to be skeptical. She’s probably tried other things in the past that may not have worked as well as she would have liked. So why trust in this one?

Here are two great reasons:

1 – I have worked with literally thousands of folks using kettlebells to change their fitness and change their lives. Look at our main website at ForestVanceTraining.com, our Yelp reviews, our Google reviews, our Facebook page, etc to see all of our success stories. Look at my blog at ForestVance.com to see the hundreds and hundreds of articles and videos that I have produced on kettlebell training, and just to get to know me and my philosophy. I am the real deal!

2 – In the long run, having an organized, progressive program … that is designed to get you from where you are now, to where you want to be … having rhyme and reason to why you are doing certain workouts on certain days … having me there for coaching, accountability, and feedback any time you want … is going to get you much better results in the long run, than doing random, one-off workouts.

Here is a SAMPLE workout from the 28 Day KB Shred program, just to give you an idea of what the workouts are like “on the other side” (keeping in mind everything I just said in point 2 above):

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28 Day KB Shred – Sample Workout

PART 1 – Get as many rounds as you can in 10 minutes of:

1 arm KB swings – 6 reps per side
burpees – 6
KB goblet squats – 9

PART 2 – Set your timer for 60 seconds. Do as many reps as you can of each exercise in 60 seconds. Rest for 15 seconds between exercises. Rest for 60 seconds between circuits:

squat jumps
inverted rows OR 1 arm kettlebell rows
push ups
bodyweight squats
mountain climbers

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In the full program, I do want you to know that:

– I provide video demos for each move, so that you know how to do them properly
– I give you recommended weights to use for the KB exercises
– You can post videos of you doing exercises for me to review and give you feedback on form

But, hopefully this sample workout gives you a good idea of what to expect.

Let’s get 2018 off to a record start, together! –

– Forest Vance
ForestVance.com

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KB Shred – 28 Day Challenge

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!

But it’s 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.

If you meet the requirements, here is the link for more details, and to lock in your spot:

=> http://bit.ly/kbshredjan2018

Space is limited to 1st 30 to sign ups (17 pre-filled by existing group coaching clients) – we are down to ~10 remaining spots as I write this.

Look forward to helping you take your fitness to the next level in 2018!