Try this workout from the KB Shred – 28 Day Challenge! (details below – we start tomorrow, but there are still a few hours left to apply)

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KB Shred – Week 1 – Workout C

Do the entire sequence below, as fast as possible:

— 100 jump rope skips OR 100 jumping jacks
— 20 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
— 20 push ups (knees or toes)
— 15 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
— 15 push ups (knees or toes)
— 10 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
— 10 push ups (knees or toes)
— 100 jump rope skips OR 100 jumping jacks
— 20 inverted rows OR 10 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
— 20 walking lunges
— 15 inverted rows OR 7 8 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
— 15 walking lunges
— 10 inverted rows OR 5 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
— 10 walking lunges
— 100 jump rope skips OR 100 jumping jacks

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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 nearly 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 last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

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/fall2017kbshredweb

On weekends that I am home, I typically get a 20-30 minute kettlebell / bodyweight workout in my garage.

The set up is super basic – a few KBs, a pull up bar, a jump rope, and a few resistance bands –

But it’s amazing what you can get done with these simple pieces of equipment!

For example, here is the workout I have planned for this afternoon:

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At-Home 25 Minute Single KB SHRED Workout

++ This workout is a sample from the KB SHRED – 28 Day Challenge (details below) ++

1 – KB SHREDDER CIRCUIT

– 7 1 arm KB swing OR KB snatch – right side
– 7 1 arm KB swing OR KB snatch – left side
– 5 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)
– 5 1 arm KB swing OR KB snatch – right side
– 5 1 arm KB swing OR KB snatch – left side
– 7 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)

.. 3 rounds for time ..

(should take approx 13-15 mins)

.. rest 2-3 mins, then:

2 – KB PUMP DAY

– 20 seconds push ups – as many as you can!
– 20 seconds rest
– 20 seconds KB towel curl – as many as you can!
– 20 seconds rest
– 20 seconds KB press (right side) – as many as you can!
– 20 seconds rest
– 20 seconds KB press (left side) – as many as you can!
– 20 seconds rest
– 20 seconds chin ups OR suspension trainer rows OR 1 arm KB rows (20 seconds per side if doing rows) – as many as you can!

… 3 rounds for time.

(should take approx 9 mins)

DONE!

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It is amazing what you can accomplish with just a couple of kettlebells and 20-30 minutes of workout time.

ALL excuses are out the window – let’s get this done!

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

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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 nearly 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 last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

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/fall2017kbshredweb

When I was a freshman in High School, we played our games on Thursday nights.

(And we were undefeated! – Colfax High Freshman Team, 1995.)

Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles in full pads or whatever else.

I think our coaches did it so that we wouldn’t go out and get into trouble on Friday nights.

But whatever reason they did it, I learned a lot of great lessons in those days. A big one being, how you can push yourself FAR past the point that you think you can! … and THAT’s what I want you to think about as you go for it on this “No Guts – No Glory” KB / BW Conditioning Circuit:

++ Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb ++

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

– No rest between moves
– 60 seconds rest at end of circuit
– repeat circuit 1 (beginner), 2 (intermediate), or 3 (advanced) times total

Watch the video that shows you how to do this sequence here – https://youtu.be/ZF5JZQ4k1VA

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All you need for this workout is a single kettlebell – and you can get it done any time, any place.

It may look simple on paper, but it is ROUGH, trust me.

Give it a try this Friday, let us know how you do.

And have a great weekend! –

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

PS – Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb

++ I am giving away the Extreme Anabolic Kettlebell Program FREE – see the bottom of this message for details ++

Hill sprints are safer and easier on your body than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

We have did a TON of them in prep for the Spartan Beast we just completed in Lake Tahoe a couple of weeks ago.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

We ended up doing different types and variations, too. Sometimes we were running up a short hill. Sometimes we were climbing longer hills. Sometimes we went the local football stadium and ran the bleachers. Sometimes we went to the stadium parking garage and ran the steps. And sometimes we even carried weights – like sandbags – with us up the hills / steps.

Because, we knew that we were going to encounter challenges like this during the race. But also, as a result, everyone doing the training got in GREAT shape.

If you want LOTS of specific hill sprint workouts – programmed out, telling you exactly what to do, and how to do it – organized into a full program to help get in amazing shape, I highly recommend that you check out:

=> Anabolic Running

And the bottom line is, if you are looking for a cardio form that is safe and easy on your body, that improves your running form, and that burns a ton of fat in a short amount of time, I highly recommend you incorporate hill sprints into your training today.

Train hard, talk soon –

– Forest Vance
ForestVance.com

PS – The Extreme Anabolic Kettlebell Program chooses kettlebell exercises scientifically shown to achieve the greatest anabolic response (boosting testosterone and growth hormone).

It also uses very little rest in between sets as these types of fast-paced workouts have been shown to increase anabolic hormones naturally as well.

If you order Joe’s Anabolic Running program through one of the links in today’s email (you must click a link from MY email LAST before you order!), you will get the full program for FREE! – Joe will send it to you personally at the end of his Anabolic Running sale.

So if you want to Extreme Anabolic Kettlebell Program for FREE – just be sure that the link below is the LAST ONE you click before you order:

=> Anabolic Running

And then Joe will automatically send you the bonus at the end of the sale!

We had our Grand Opening for our new studio location yesterday:

To kick off the day, our city district rep came out with the ribbon and the giant sissors, and we did a ribbon cutting to mark the official opening of the studio!

Then, we had healthy snacks, drinks, a raffle, as well as 15 minute “mini” KB / BW boot camp workouts on the hour, every hour, from 9am to 12pm.

Since you missed being there in person, I wanted to share what the workout looked like – so that you can get it in, as an extra fat-burning session this weekend:

FVT Grand Opening 15 Min ‘Mini’ KB / BW Boot Camp Workout

– perform as many reps as you can of each exercise in 30 seconds
– rest for 15 seconds between exercises
– do the exercises one after another, in circuit fashion
– rest for 60 seconds at the end of each round
– do 3 rounds total

ALTERNATING BOX STEP UPS
PUSH UPS
KB SQUATS
RECLINE ROWS
BURPEES

The key with this workout – to make it challenging for different ability levlels – is getting each person to modify the movements to make them the right level of intensity for THEM and THEIR fitness level.

For example, we can vary the height of the box step ups for different folks, as well as have them add weight to make it more challenging if needed.

The push ups can be done with the hands elevated, from the knees, or from the toes.

The squats can be done with NO weight, or with different KB weights.

The rows can be done from different angles.

The burpees can be modified to make harder or easier for each individual.

THIS is how you take what probably looks like a “basic” workout, and make it challenging and great for ALL folks, no matter where they are at with their fitness level.

If you happen to be in the Sacramento area, we invite you to come out for a workout at our facility!

If not, the next best thing we have going is the Ultimate Kettlebell Results package:

=> Ultimate Kettlebell RESULTS – complete 16 week KB / BW / BB program from FVT

Thanks, have a great Sunday, enjoy the rest of your weekend, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVance.com
ForestVanceTraining.com

It’s Friday the 13th.

So in honor of this special day, I present to you the “Beg for Mercy” – Upper Body KB Crusher …

… because it’s a KILLER! ….and begging for mercy is what you’ll be doing by the end 🙂

Give it a try today:

“Beg for Mercy” – Upper Body KB Crusher
from the Ultimate KB Results Package

1 – PRESSING LADDER

KB Presses – Do four ladders up to 3 reps each.

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 KB swings

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We have an incredible deal going this weekend on jumbo package of my top KB workout programs.

If you like the “Beg for Mercy” – Upper Body KB Crusher, you’ll LOVE this:

=> Friday the 13th – Ultimate KB GAINZ Package – save up to 76%