The Kettlebell / Bodyweight Beat Down routine is TOUGH …

But these are the type of workouts that can get you SHOCKING fat loss results with about 20 minutes of training time, 3-4x per week.

Let’s do this:

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Kettlebell / Bodyweight Beat Down, Workout A

1 – Alternate exercises back and forth and do three sets total of each; rest for about 30 seconds between moves:

– double KB swings – 12 (just use a single KB if you only have one)
– bear crawls forward down, backwards back – 10 yds ea way (use a cone / etc to mark off distance)

2 – Next pair is in a LADDER format … so you’ll do 1 chin up, followed by 4 alternating reverse lunges, 2 chin ups, 6 reverse lunges, etc … once you get to the “top” of the ladder (3 chins and 8 lunges), rest a bit, then go back to the bottom and repeat one more time for a total of two rounds:

– chin ups – 1,2,3
– alternating reverse lunges – 4,6,8 (each leg)

3 – sprints – three rounds:

— run approx 200 yards
— start a new set every 90 seconds
— your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)

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Hope this helps as you plan your training for 2017 –

– Forest

PS – I’ve put ALL of my best-selling products on sale for the weekend.

If you’ve been considering picking up a copy of any of my programs, NOW is the time to do so, and get the best deal.

Check out the sale and order now:

=> Forest Vance Black Friday / Cyber Monday Sale

Today’s workout is a boot-camp style workout for “regular folks”, inspired by my (American) football background.

This is a (shortened) version of what our workouts looked like back in the day.

We’d start with a dynamic warm up … move to some strength work … head outside for conditioning … and finish with some core work / stretching.

Hope this helps as you plan your training for 2017.

*You’ll get the full version of this workout – with video exercise descriptions and more – as part of my Kettlebell Boot Camp Workouts Mega Pack, on sale this weekend for Black Friday / Cyber Monday:

=> Forest Vance Black Friday / Cyber Monday Sale

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Football Boot Camp Workout

1 – Dynamic Warm – Up:

Lunge With Reach – 10 each leg
Inch Worm – 10 each leg
Sumo Squat to Stand – 10 each leg

Repeat this circuit two times non-stop.

2 – Strength Circuit:

Deadlift – 5 Repetitions
Double KB Push Press – 8 Repetitions

Alternate these exercises for ten minutes, resting as needed. Use around 60-70% of your 1RM on the deadlift, and around 50-60% on the push press.

3 – Conditioning Circuit:

Run ~ 200 yards
20 Jumping Jacks
Run ~ 200 yards
20 Mountain Climbers
Run ~ 200 yards
20 Body Weight Squats
Run ~ 200 yards
10 Squat Jumps

Repeat sequence for ten minutes for as many rounds as possible. This workout is best done on a track where you can simply run half a lap for your 200 yards, or on a football field, where you can run the length of the field and back.

4 – Ab Circuit:

Planks :30 hold
Dead Bug – 10 (per side)

Repeat this sequence three times, resting as needed.

5 – Flexibility:

Pick three tight muscle groups for a static stretch, hold each for 30 seconds.

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Remember – this workout is just one of 72 you get in the KB Boot Camp Workouts Mega-Pack.

And if you’ve been thinking about picking up a copy, be sure to check it out – along with the rest of the deals you can get this weekend – at the page below.

You’ll kick yourself if you miss this! 🙂

=> Forest Vance Black Friday / Cyber Monday Sale

Signing off for now –

– Forest Vance
ForestVance.com

Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

Today we’re on to part 4 of FVT Kettlebell “Best Of” Series.

Since 2009, I’ve written over 500 articles, shot over 200 videos, and created over a dozen products / home study courses … on the topic of kettlebells.  And in a recent reviewing / planning session … I realized that we have a LOT of great content pieces there … that the vast majority of our audience hasn’t seen.

So today we have one of the most popular workouts from the blog to share.  It’s called “Swing / Burpee Bonanza” … and it’s CHALLENGING!

You’ll burn fat, build lean muscle, and send your conditioning levels through the roof with this one … all in about 30 minutes … with a kettlebell or two and your own bodyweight.

Check it out:

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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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With the “Swing / Burpee Bonanza” workout, you’ll burn fat, build lean muscle, and send your conditioning levels through the roof … all in about 30 minutes, with a kettlebell or two and your own bodyweight.

Give it a try today!

– Forest Vance
Certified Kettlebell Instructor

PS – Due to problems with our payment processing system – and several folks having trouble getting registered for the 28 Day KBs for Fat Loss Challenge as a result – we have decided to do a one-time extension on the application period for 48 hours. Apply and get registered at the link below:

http://archive.aweber.com/kbbasics/6qN68

I am in a SERIOUS busy stretch for a few weeks!

Last weekend we had a meeting in Sacramento with our Renegade Fitness Entrepreneurs group …

This weekend I am in London for a business event as an attendee …

And two weekends from now I will be in San Fran, speaking at the NorCal fitness summit.

VERY fun though, and so great learning and connecting … and just showing up and making it happen!

With the hectic schedule, it’s almost unavoidable to end up eating out a lot of the time. I am doing my best to stay on track – but it is a constant challenge.

That’s why I am also being sure to keep up with the workout schedule, no matter WHAT.

And since the circumstances call for workouts that are short, efficient, and require little (or no) equipment – having the Kettlebell / Bodyweight Workouts Mega Bundle workouts to pull from is KEY.

Here is the workout I did this morning (there is a little gym around the corner from where we are staying and they had a couple of KBs there, which was awesome!)

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Kettlebell / Bodyweight Beat Down – Workout B

1 – Set your timer for one minute intervals. On the minute, every minute, you’ll do 5 KB presses right, 5 KB presses left … your rest is the amount of time that’s left on the clock between when you finish the set and the next minute interval starts. Do this for 5 minutes, for a total of 5 sets of 5 reps on each side of kettlebell presses.

2 – Next, we have a couple kettlebell complex – do three rounds total, resting about 60 seconds between rounds (if you only have one KB, just do the total number of reps on one side, then repeat on the other side, for a total of three rounds on each side) … do NOT set the kettlebell down until you’ve completed the entire sequence:

– snatch – 4
– front squat – 4
– swing – 8
– lunge – 4

3 – Finish by doing as many reps as you can of each exercise in 30 seconds; take as little rest as you can between moves and about 30 seconds of rest between rounds; do three rounds total:

– high knees
– hindu push ups
– lateral hops
– inverted rows
– lunges

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No matter what you have going in your life or how busy your schedule gets, you can always keep the training going, so that you can stay in shape and keep progressing towards your fitness goals.

Workouts like the one I shared with you today are perfect.

But just one is probably not enough.

So if you current routine is getting boring …

If you are a trainer and you are looking for new and fresh ideas for your clients …

If you just would like to have all of your workouts pre-programmed for you for the next year, and not have to think about it …

Then you should also check out the 75% off sale we have going on the Ketlebell / Bodyweight Workouts Mega-Bundle this weekend:

http://bit.ly/2cUiFLG

Rock on, and thanks for reading! –

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