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Single KB 20 Minute Circuit Workout

On By adminIn Kettlebell WorkoutsLeave a comment

I was on a podcast interview yesterday, and one of the questions threw me for a loop.

It was –

“If you could go back and do one thing differently when it comes to your kettlebell training journey, what would it be?”

After an uncomfortably long silence while I thought about the answer … I came up with –

“I would spend more time mastering the basics.”

Simple answer, but quite powerful, if I do say so myself 🙂

See, most people – myself included – get excited and enthused about kettlebell training when they first start getting into it, and want to do the cool-looking, “fancier”, more advanced moves, as soon as possible.

Thing is, a solid foundation in the BASICS is what will help you build a base for the future. You can get in great shape, and get a LOT of milage with just a few basic exercises – like swings, Turkish get ups, and goblet squats.

The key is taking the time to learn these exercises correctly and perfectly BEFORE you progress to the more advanced stuff.

The Kettlebell Evolution system that we’ve been talking about all week, is ALL about mastering the KB basics:

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

Here’s a sample workout from the program for you to try – another AWESOME part about this training system is that the workouts can be done in around 20 minutes, and with just a single kettlebell:

Single KB 20 Minute Circuit Workout
from Kettlebell Evolution

1 – Clean, Squat & Press x 10 minutes, Ladders of 1, 2 & 3 reps per side

Protocol – Set a timer for 10 minutes and perform Ladders of 1, 2 & 3 CSPs alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – CSP Left x 1, CSP Right x 1, rest, CSP Left x 2, CSP Right x 2, rest, CSP Left x 3, CSP Right x 3 & repeat

2A – Tactical Lunge x 10 reps, 5 per side superset with
2B – Hardstyle Plank x 15 seconds

Protocol – Set a timer for 10 minutes. Perform a set of 10 Tactical Lunges alternating sides, rest if necessary. Then perform a timed set of a Hardstyle Plank for 15s.

Rest and repeat as many times as possible within the 10 minute period

3 – 1-Arm Kettlebell Swing Finisher – 50 reps per side in as few sets as possible, alternating arms per set

Simple focus on the basics like this will pay BIG TIME dividends down the road.

Now when you grab the full Kettlebell Evolution program before midnight tonight, here’s what you’ll get:

— The Kettlebell Evolution Advanced Fat Loss Manual
— The Kettlebell Evolution Advanced Follow Along Session Videos
— The Kettlebell Evolution Video Exercise Library
— The Macro-Rythm Eating Manual
— The Kettlebell Evolution Training and Transformation Journal
— The Kettlebell Evolution Quick Start MP3 Audio Guide

All for MUCH less than the cost of ONE session with a trainer at your local gym.

=> Get Kettlebell Evolution “Basic Training” here for over 50% off (expires tonight at midnight)

If you’re looking for a ROCK solid program to help you master the basics of kettlebell training, check this one out. I highly recommend it!

Train hard, and talk soon –

– Forest Vance
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor

Secrets of the Turkish Get Up (new video)

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

The Turkish get up is a total-body move that is great for both shoulder mobility and stability, hip mobility and stability, working pretty much all the “pushing” muscles in your body … and it’s GREAT for getting stronger, more “functional” abs!!

HOWEVER … a lot of folks also shy away from the move. It’s a little tricky to get down, and there is both some technique involved, as well as some strength / flexibility in certain parts of the body necessary, to do it well.

So I made a video for you that breaks down the move in detail … check it out, and follow along with me as I show you how to do the exercise:

I hope this video helps … and that you take the time to learn and perfect this great kettlebell exercise.

Train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

PS – One of the best kettlebell training systems – Kettlebell Evolution – is on sale this week. If today’s video got your interest, this program will be right up your alley. Check it out and get it at a great discount HERE.

TOUGH (but simple) Kettlebell TGU / Swing Workout

On By adminIn Kettlebell WorkoutsLeave a comment

In yesterday’s article, we talked about how to get both leaner AND stronger at the same time … and we got a lot of great feedback on the piece.

So today I wanted to share a sample workout with you, to give you an idea of how you might set up your training in this way.

Also IMPORTANT to keep in mind … this is a sample workout from the full Kettlebell Evolution system … and it fits into an overall framework of progressive training, nutrition, lifestyle, etc that the system lays out for you. So for best results, you don’t want to do this as a “one-off” – type workout, but rather as part of the full program. Learn more about the Kettlebell Evolution system HERE.

Okay – so the concept is to use lower reps, focus on strength, and keep the rest periods around 60-90 seconds. This way, you get the best of both worlds, in that you can still train the strength component, but you don’t do ten sets of twenty reps and let your form get sloppy, and end up getting injured.

Let’s do it!

###

Phase 1, Day 1 – Kettlebell Evolution

1 – Get-Up x 10 minutes, Ladders of 1 & 2

Protocol – Set a timer for 10 minutes and perform Ladders of 1 and 2 Get-Ups alternating sides for a total of 10 minutes. Rest for no more than 60s. Perform as many reps as possible within your 10 minute period.

Nuts & Bolts – Get-Up Left x 1, Get-Up Right x 1, rest, Get-Up Left x 2, Get-Up Right x 2, rest & repeat

2a – Modified Renegade Row, sets of 8 per side

superset with

2b – Goblet Squat, sets of 8

Protocol – Set a timer for 10 minutes. Perform a set of 8 Modified Renegade Rows with your left side, rest if necessary. Perform a set of 8 Modified Renegade Rows with your right side, rest if necessary. Perform 8 Goblet Squats. Rest. Rest periods should last no longer than 60s. Perform as many reps as possible within your 10 minute period.

3 – 2-Arm Kettlebell Swing Finisher – 75 reps in as few sets as possible

###

Don’t let the simplicity of this one fool you … it’s tough!

The great thing is, using a workout set up like this, you’ll be able to both get stronger, because you’re focusing on a lower rep range and keeping the movement quality high, and you’ll also be able to lose fat, because you’re keeping your rest periods down and the pace of the training up.

That’s it for now – train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

PS – The Kettlebell Evolution program is based around the principles in this article. My good friend and fellow kettlebell expert Chris Lopez has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

How to get leaner AND stronger at the SAME TIME

On By adminIn General, Guest Posts, Tips and TricksLeave a comment

Being in the fitness industry for now over a decade, I’ve come to realize two glaring truths:

1 – Most of the strongest people in the world don’t care about fat loss. Sure, they can deadlift a Mack Truck, but they get winded going up a flight of stairs.

2 – Most people who want to lose fat don’t really care how strong they get. They just want to “tone”. They may think that they’re getting strong because they’re “lifting weights”, but in reality, because of the way most fat loss programs are structured, they’re just doing some form of “resistance cardio”.

But what if you could get stronger AND lose fat at the SAME TIME?

Today, I want to share an article with you from my good friend, Strength Coach and Expert Kettlebell Trainer Chris Lopez, about how you can use his “ninja” trick to get both stronger AND leaner at the same time.

– Forest

###

How to Turn Strength Training into Fat Loss Training

by Chris Lopez, SFGII, CSCS
author, Kettlebell Fat Loss Evolution

Sometimes, in order to get results, you need to take a look at what everyone else is doing, and then do the exact opposite.

If your goal is to lose fat, then this holds true more NOW than ever before.

You see, most fat loss gurus these days are advocating doing complexes and circuits of 7 or 8 exercises with 15 reps per exercise and no rest time in between exercises.

My question – as a strength coach and fat loss expert of 15 years is…

Why bother?

You’re barely moving any weight and your form and technique is going to turn into complete garbage by the end.

In fact, doing multiple sets of 15 rep full body exercises is a ONE WAY STREET TO GETTING INJURED.

And because of that, I’m a big fan of lower rep fat loss programs.

Low reps are usually reserved for strength programs so how do you make the transition from low rep strength program to low rep fat loss program?

You use this “ninja” trick:

You cut the rest time between sets … like somewhere between 60-90 seconds or less depending on how many reps per set you’re using.

Most low rep “powerlifting-type” strength programs call for 3-5 minutes of rest between sets.

Unless you have 3hrs to waste in a gym and want to meticulously count your calories, training like that is not going to allow you to lose any fat.

And although that still sounds like a lot of rest compared to the rest of the Tabata/CrossFit/Bootcamp fat loss world, when you’re lifting something challenging (ie. Heavy) and moving it explosively – like you would in a proper kettlebell swing – that 60s disappears in the blink of an eye.

You might think you’d get really tired very quickly with such minimal rest.

You’re right.

You will at first.

But something really awesome happens …

Metabolically, you’re huffing and puffing, but neurologically, you’ll get stronger and stronger.

In other words, even though you might have a hard time catching your breath, you’ll still be able to use good technique to move your kettlebell.

Sure, eventually you’ll get tired, your force production will drop, and that will be the sign when your session is over or it’s time to move on to another exercise.

But the best part is…

1 – You’ll use a ton of energy and stimulate the proper hormonal responses so you’ll burn fat – especially after your workouts, when it matters most.

2 – Your strength will actually increase – something that doesn’t happen in a mainstream fat loss program.

3 – Your conditioning will increase – without you even trying.

It’s a WIN-WIN-WIN.

So why wouldn’t you do something like this?

###

AWESOME stuff Chris. Thanks so much for sharing with FVT Readers!!

Chris has a full kettlebell training system – Kettlebell Evolution – based around the principles in this article. He has set up a special “friends of Forest” discount on it for this week, which is VERY cool of him to hook up – so if you enjoyed today’s article, check out the full program below and grab it at a special price:

=> Kettlebell Evolution (special “friends of Forest” discount, this week only)

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II
ForestVance.com

24 Rep KB/BW Core Blaster Workout + FVT Elite Online Coaching

On By adminIn Kettlebell WorkoutsLeave a comment

Got a 24 rep KB/BW “core blaster” workout for you today.

Just two exercises and 24 reps TOTAL for this one, but it’s a smoker! I know you will love it.

You can add this one on to the end of your workout you got planned for the weekend.

Check it out:

24 KB/BW Rep Core Blaster

1 Turkish get up ea side
5 hanging leg raises

— 4 rounds total
— rest for about 30 seconds between exercises
— alternate back and forth between moves – meaning do a set of TGUs, then a set of hanging leg raises, then a set of TGUs, etc

Click here for an article and video on how to do the hanging leg raise

Click here for an article and video on how to do the Turkish get up

Also, I wanted to break down the FVT Elite Online Coaching program for you and explain exactly how it works, so if you are thinking about applying you know what you are getting yourself in to 😉

If you know you want to apply, you can skip ahead and submit your application HERE

The FVT Elite Online Coaching program is where I personally work with you, one on one, to help you reach your fitness goals.

You start by filling out a VERY detailed questionnaire all about your goals, medical history, time you have available for your workouts, equipment you have available, etc.

I also have you do a basic movement assessment – and send me video of you doing it – so that I can see how you move and where you’re starting at.

Finally, you take your weight and starting measurements and “before” pics so that we can measure progress and see how you’re progressing towards your goals.

Then I design you a CUSTOMIZED workout AND nutrition plan based on all of the above.

I link to a video that shows you how to perform every exercise in the program. It is very personalized and very detailed.  The first “intro” packet is typically about 15-20 pages long.

Every week, you check in with me via email with your workout log, your nutrition stats, your weight, and various other stuff. This helps keep you accountable and on track.

ANY time you have a question about anything, you can ask me via email. You are also welcome to send me unlimited videos of you doing various exercises in your program for my review, to make sure you’re doing them properly.

This is a VERY in-depth program, as you can see. Folks that participated in the first round also got some astounding results. In fact, I would say my average online coaching client actually gets BETTER results than my average in-person client … just because of the high level of accountability and the way the program is structured.

As you can see, it is also very time consuming on MY part … and so I have to charge a fair price for the program. It is reasonable and very high VALUE … but it is NOT cheap. The monthly cost is about the same as doing three boot camps per week at my training studio.

I also ask for a three month minimum commitment – I honestly want very serious folks only for this program, and I know from years of experience that it takes a bit of time to see the real gains in strength, loss in body fat, and body transformation that you’re after.  This is for YOUR benefit, so that you can get the most you possibly can out of the program.

Ready to apply?  Awesome!  Click the link below, submit your application, and we’ll see if we can get you in!

Submit your application to the FVT Elite Online Coaching program HERE

That’s it for now. Enjoy the rest of your weekend, train hard, and talk soon –

– Forest Vance, MS, RKC II

 

FVT is Hosting the RKC!

On By adminIn GeneralLeave a comment

RKC Instructor- Get Certified

VERY exciting news.

We’ll be hosting a Russian Kettlebell Challenge certification at the new FVT Personal Training and Boot Camp facility in Sacramento, CA September 18-20, 2015!

Get all the details and register here

I attended my first RKC event in 2009 and have been a “kettlebell convert” ever since. I’ve learned most of all I know about kettlebell training from the RKC and the folks involved in / with it … I’ve since attended and assisted at multiple different RKC events over the years … and the quality of instruction and coaching you’ll get at this event is frankly quite rare in the fitness industry today.

If you are an instructor looking to learn how to use kettlebells the RIGHT way, I highly recommend you sign up and start training for it right away.

And if you’re an avid kettlebell trainee who wants to take their kettlebell form and knowledge to the highest level, I also recommend you attend the event and get your KB certification.

Get all the details and register here

As far as I know, this is the first time the RKC has come to the Sacramento area … exciting stuff!

Plus, it’s a great opportunity to come and check out our new facility, and get a little bit of the FVT experience over the weekend as well 😉

Get all the details and register here

– Forest Vance, MS, RKC II
ForestVanceTraining.com
ForestVance.com

How to Fix Kettlebell Lower Back Pain – #1 Tip!

On By adminIn Kettlebell Workouts, VideosLeave a comment

The kettlebell swing is a GREAT exercise for rapid fat loss and total body conditioning.

According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute. That’s 1200+ calories per hour!!

Pretty hard to beat.

That being said, using proper form when training with kettlebell is KEY. They aren’t terribly hard to learn how to use safely … BUT if you just hop right in with no regard to using solid technique, you might end up getting injured.

One common thing we hear folks complain of is back pain when training with kettlebells. So today I got my #1 tip to help you FIX kettlebell lower back pain.

Swing the kettlebell CLOSER to your body as it comes back. Make sure the handle is ABOVE the level of your knees.

Simple tip, but makes a HUGE difference if you’re doing it wrong.

Here’s what a GOOD swing looks like:

And now here’s what a BAD swing looks like – look at the bottom position:

See the difference?

In the BAD form example, 1) the KB handle is lower to the ground – below my knee level – and my back is also rounded out.

If you are swinging the kettlebell too close to the ground when you’re doing your swings, try this form tweak and see if it helps.

Happy New Year!!

– Forest

PS – You’ll get TONS more coaching tips and tricks like these to improve your kettlebell training in my FVT Kettlebell Workshop videos … and I’ve just added these as a FREE BONUS when invest in the next 12 months of FVT Coaching Club workouts.

These workshops are $97+ for attendees when we hold them at our studio … and you can get them for FREE, for this week only. Click HERE to learn more.

PPS – Here’s a video of me going through the coaching tip in today’s article:

24 Minute Kettlebell / Bodyweight Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

According to a recent study by ACE – one of the oldest and most respected certifying bodies in the United States – kettlebell training burns at LEAST 20.2 calories per minute.

That’s 1200+ calories per hour!!

Today, we got for you a 24 minute kettlebell / bodyweight challenge workout to help you burn MORE fat in LESS time … so you can get in, get out, and get on with your life.

24 Minute KB /BW Challenge Workout

Set up is FIVE exercises:

— KB swings (standard weight is 24k for men, 16k for women)
— hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
— walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
— inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to
the level of the hands on each rep)
— burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds.

Your score is the total number of repetitions you do in the workout.

Score benchmarks:

300 — great
375 — amazing
450+ — world class

See a video of how to do the workout here:

Now this is just one cool, fun, effective challenge workout from the “FVT archives”. If you want ALL of my workouts, like:

– The Road Warrior Workout
– Barbell / Kettlebell Hybrid Training, version 1 AND 2
– Kettlebell / Body Weight Hybrid Training
– The 30 Day Rapid Fat Loss Kettlebell Solution
– Kettlebell / Bodyweight Power Circuit Workout
– KB / BW / DB Fat Loss Workout

Then you’ll want to check out the FVT Coaching Club here.

You’ll get access to every workout and coaching video I’ve put together for the program … along with every workout I will create for it over the next 12 months.

Not to mention, you’ll get a copy of my “official” FVT meal plan, 5 Minute Fat Loss … 41 Quick ‘n’ Easy Meal Ideas … the FVT Community Cookbook …

And you’ll even get access to our private Facebook group where you can ask me ANY question you want, at any time, about your workouts or nutrition.

It’s like having ME as your personal coach for the next 12 months.

Get 12 months of full access to all my workouts here

And starting burning MORE fat in LESS time.

– Forest Vance, MS, RKC II

PS – The big difference between following a program that has been pre-written and coaching is the feedback and personalized tweaks you can get when you’re doing a coaching program.

For example, if you were following a program oriented towards fat loss and lean muscle gain, but one exercise is not working for you as well as you would like it to be, you can get feedback from your coach and find appropriate alternative exercise specific to you, your goals, your fitness level, any injuries you might have etc.

Or, if you’re following your exercise program religiously, but your diet is not as dialed in as it could be, you can get feedback from your coach and recommendations as to what you need to change to get your results back on track.

And another thing to keep in mind – all world-class performers, whether it’s in sports, music, business, or any other variety of endeavors, have coaches – so if you are serious about your fitness, you should too!

Get access to me as your personal coach for the next 12 months here

SMART Goal Setting to Make 2015 Your Best Year Ever!

On By adminIn GeneralLeave a comment

Things slow down for most of us this time of year … it’s a great time to reflect on all you’ve experienced and accomplished over the last 12 months … as well as to set goals for the year ahead.

And to quote the late great Zig Ziglar:

“A goal properly set is half way reached!”

I have been setting written goals at the beginning of the year for the last 9 years in four areas of my life:

— Personal
— Business / Financial
— Adventure / Toys
— Contribution

And I have a written record of all of it.

It’s AMAZING how the goals I have set each year have almost ALL come true!

A few I am still working on … but I am WAY, way, way ahead of where I’d be if I didn’t go through this process on an annual basis.

I will say that the past three or four years though, I’ve started accomplishing a lot more and have “accelerated my life” if you will in ALL areas … and a big part of this is using the S.M.A.R.T. system for goal setting.

Here’s how it works:

“S” stands for specific. A general goal would be “get in shape”. A specific goal would say “pick a training plan to follow and do it 3x per week”.

“M” stands for measurable. Ask questions like – how much? how many? how will I know when it’s accomplished?

“A” stands for attainable. When you set out to accomplish something and put your mind to it, to begin to figure out ways to make it happen. I think we are capable of FAR more than we think we are!

“R” stands for realistic. To be realistic, a goal must represent an objective that you are both willing and able to work towards.

“T” stands for timely. A goal must be grounded with a time frame. Without this, there is no urgency … and this makes it a lot tougher to accomplish what you’ve set out to do.

For each goal you set, make sure to go through this process … you’ll be AMAZED at the difference it makes.

Now you have a way to set SMARTer goals for the New Year.

Take some time or yourself over this week to figure out what you want to accomplish in 2015.

And let’s have the best year ever!

– Forest Vance, MS, RKC II
ForestVance.com

 

PS – Last day to take advantage of the free give-away offer below, check it out if you haven’t yet:

Been working on a project with three other fitness expert friends of mine. It is shaping up to be quite the free give-away event.

We decided to put this together simply as our way of saying THANK YOU to our loyal newsletter subscribers this holiday season!

We are giving away over 57 BW/KB/DB workouts – totally free.

There is a TON of cool and useful stuff here. I have downloaded and been going through some of it myself over the last couple of days, and am actually surprised at what my colleagues are giving away.

Check this one out, you don’t want to miss it. Click the link below to claim your free gifts now:

=> Free! – 57 BW/KB/DB workouts

Thanks, and Happy Holidays –

– Forest Vance, MS, RKC II
ForestVance.com

KB Basics “Quick Start Guide”, Part 2

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

We’re back today with part two of the Kettlebell Basics “Quick Start Guide” – a 100% FREE video series I’ve put together, showcasing my BEST videos on the basic kettlebell exercises!

Watch these videos several times each, take notes on them, and then actually practice the form tips and pointers that are suggested.  Before you know it, you’ll be on your way to mastering the basics of  safe and effective kettlebell training.

In part one, we covered the swing, the Turkish get up, and the squat … so today, in part two, we’ll go over:

– the clean
– the press
– the snatch

Let’s get right to it –

 

The Kettlebell Basics Video Series (part 2)

1 – Kettlebell Clean Technique Tips

2 – Proper Kettlebell Rack Position – a Quick How – To

3 – Is Your Kettlebell Press Jacked Up? Here’s How to Fix It!

4 – Mastering the Kettlebell Snatch (part 1)

5 – Mastering the Kettlebell Snatch (part 2)

6 – Mastering the Kettlebell Snatch (part 3)

 

Enjoy those videos, hope they help.  Feel free to post your questions etc in the comments section below.

– Forest Vance, Level 2 Certified Russian Kettlebell Instructor

 PS – If you missed part one of the KB Basics Quick Start Guide, be sure to check that out as well.  Click HERE to see the first six videos in the series.