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The Towel Kettlebell Swing

On By adminIn Basic Kettlebell Drills, VideosLeave a comment

One of the most common mistakes people make with the kettlebell swing is using the arms too much, and not using enough hip / lower body power.

The towel kettlebell swing is a brilliant drill that I learned at my first RKC certification over five years ago, that for many folks fixes this mistake in about 60 seconds.

Watch the video first, then give the drill a try – and watch your kettlebell swing form improve instantly!

Towel Kettlebell Swing coaching points:

— use about HALF the normal weight you’d use for a KB swing
— turn the kettlebell “sideways” (opposite direction from your standard KB swing)
— grip the towel close to the handle – there should be about an inch of towel between your hands and the horn of the ‘bell
— do it correctly, and the ‘bell will fly out straight, and be weightless at the top of the move
— if you try do the “squat and front raise” thing, and use your arms too much, the ‘bell is going to droop down at the top

Once you get the movement down, go directly into a set of standard kettlebell swings after you’re done, and watch your form improve instantly!

Hope that helps, train hard, and talk soon –

Fores Vance, MS, RKC II

PS – Did you find this video helpful? If so, please share it with someone you know who could benefit. Thanks!

Memorial Day Kettlebell + Body Weight Conditioning Workout

On By adminIn Kettlebell WorkoutsLeave a comment

It’s been a great weekend here in Northern California so far. Great weather, spending some time relaxing outside by the pool, hanging with friends, and eating lots of great food.

 

Perfect weather here in Sacramento this weekend!

How about you? How’s your weekend going?

Speaking of great food, this morning I woke up and knew I needed to hit the conditioning workout EXTRA hard. Went just a tad over my daily calorie goals for the last couple of days 😉

So that’s what I did. And I thought I’d share the workout with you to try yourself.

Let’s get right to it –

(BTW – you can get 130 MORE conditioning workouts LIKE this one – but that use every style and piece of equipment that you can imagine – with the “friends of Forest” Lift Weights Faster deal my new friend Jen Sinkler’s got going this weekend. More info on that, HERE.)

 

Memorial Day Kettlebell + Body Weight Conditioning Workout

1 – Warm up:

— EASY jog 30 sec
— walking lunge SLOW, feel the stretch 30 sec
— inchworm with push up 30 sec
— jumping jack 30 sec

repeat 2x

2 – Workout (get OUTSIDE and enjoy the summer weather if ya can!):

— sprint 15 sec HARD
— rest 30 sec
— as many push ups as possible in 15 sec
— rest 30 sec
— sprint 15 sec HARD
— rest 30 sec
— as many kettlebell swings as possible in 15 sec
— sprint 15 sec HARD

rest 60 sec

repeat three more times for a total of four rounds

Notes:

— do the first couple of sprints at maybe 60-80% speed, to get yourself in the “groove” and ready to hit it hard
— go HARD for 15 seconds and rest (really) for 30 … the idea with this is to get enough rest so you can attack the 15 sec bursts ALL OUT. If you rest for 10 or 15 seconds, it probably won’t be enough, and the intensity and quality of your workout will break down
— get OUTSIDE if you can! I cranked this session in a little park next to my house.
— if you can’t sprint, you can do run in place HARD, jumping jacks HARD, jump rope as fast as you can handle w perfect form, or even a rowing machine or stationary bike at a high intensity

Okay, I’m off to relax a bit and get ready for a big holiday boot camp session tomorrow in the AM at the FVT studio. Give that workout a try, and let me know how it goes for you. And enjoy the rest of your weekend!

Forest Vance
ForestVance.com

PS – Don’t forget – you can get 130 MORE conditioning workouts like this one, but that use every style and piece of equipment that you can imagine, with the “friends of Forest” Lift Weights Faster deal my new friend Jen Sinkler’s got going this weekend. More info on that HERE.

The BEST Hybrid Kettlebell Workout EVER?

On By adminIn Guest Posts, Kettlebell Workouts, VideosLeave a comment

Kettlebells are awesome.

Sprinting is awesome.

In today’s article from my friend Mike Whitfield of Sprint Conditioning, he puts them TOGETHER into one killer workout – to create what COULD be be the best “hybrid” kettlebell conditioning workout EVER!

Enjoy –

– Forest

###

The BEST KB Hybrid Workout EVER?
by Mike Whitfield, author, Sprint Conditioning

It was a beautiful 73-degree sunny day in Kennesaw, Georgia.

There was a field.

There was a kettlebell.

And I wanted to do something cool about that.

Hey, I’m Mike Whitfield, Master CTT and a friend of Forest Vance. We both have a similar story on losing fat and helping others do the same (but without having to live in the gym).

Of course, unlike Forest, I never played football in my life … except Madden on the Playstation (ha!). But here is a photo of where I was and where I’m at now:

Hey, if I can do this, ANYONE can.

So, let’s start with a quick quiz … what are 2 of the most powerful conditioning “tools” to help you shed fat and get in the best shape of your life faster than anything else?

If you’re guessing “Sprints” as one – you are right.

Sprints demand a lot both from your nervous system and your muscles, so in order to recover from them, your body has to work harder. During this recovery, your body utilizes fat as fuel.

To get the most out of sprints, they must be done in a very short amount of time with strategic recovery periods.

It’s definitely the fastest (but NOT the easiest) way to lose fat.

Today, you’re going to combine the power of sprints with a single kettlebell.

If it’s beautiful outside, get some vitamin D and do this outdoors.

Here’s the plan:

— Use a kettlebell as your marker.

— Sprint 10 – 20 yards

— Once you reach the marker (KB), do 10 KB Swings.

— Your recovery is walking back to the starting point.

— Do this for 10 minutes. Rest more if needed – but remember, it’s only 10 minutes!

See how it works here:

Note – If you’re not a sprinter, you can do:

a) Jumping Jacks (10-15 as fast as possible)

b) Run in Place (10 secs – go HARD!)

What an awesome way to burn more fat in less time… and yes, you can even train like an athlete!

Have fun,

Mike Whitfield, Master CTT

Grab 31 MORE sprint conditioning workouts like this one here

###

Wow, awesome stuff Mike.  Thanks so much for sharing with FVT readers!

One more thing.  I am throwing in my OWN bonus program – the Mud Runner’s Manual – FREE, when you pick up a copy of Mike’s Sprint Conditioning through my recommendation this week, while it’s on sale.

Inside, you’ll learn little-known methods of:

— Total body strengthening – get strong and tough enough to beat any obstacle

— Building functional muscle – you’ll build strength that not only looks good but works great too

— Increasing flexibility and mobility – qualities you’ll need to stay injury free on race day

— Improving cardio endurance – a KEY component of performing at a high level at your event

— Improving mental toughness – maybe the most important quality of all at your mud run

— Getting you stronger, faster, and more athletic!

 

Again, you’ll get this FREE when you grab a copy of Mike’s Sprint Conditioning system on my recommendation.

Just grab your copy of Sprint Conditioning HERE (or from any other link in this post), forward your email receipt to my assistant at fvtraininfo (at) gmail.com, and she’ll get you hooked up with your bonus!

Bodyweight / Kettlebell Challenge Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Just finished up our monthly challenge workout at the FVT studio with our boot campers. Could easily be the hardest one ever.

This is no joke. Seriously, make sure you’ve got your form dialed in on all these moves and a good base of fitness if you’re even going to attempt it.

But, if you’re up for it, give it a go, and let me know how you do:

Bodyweight / Kettlebell 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

Good luck! You’ll need it 😉

– Forest

PS – I put together a special report at the end of each year, of ALL the challenge workouts we do at our studio – for folks who want it for reference, to do the workouts on their own, etc.

You can get THREE years worth of my challenge workout reports:

— FVT Challenge Workouts 2010
— FVT Challenge Workouts 2011
— FVT Challenge Workouts 2012

FREE when you grab my friend Shawna K’s Challenge Fat Loss program this week through my recommendation.

Just click THIS link, order Challenge Fat Loss, forward your receipt to fvtraininfo (at) gmail.com, we’ll verify your purchase, and send you all three of the bonuses!

Kettlebell Complex Workout for Fat Loss

On By adminIn Kettlebell Workouts, VideosLeave a comment

This is crazy.

I actually did it on a bet.

My friend Master SFG Instructor, Geoff Neupert bet me I could lose ONE pound in just ONE day from a 14-minute kettlebell complex workout.

Well, I was wrong.

The morning that I tried this workout, I was 246. The next day, I woke up at 245.5! From 14 minutes of work. Never done that before!

Anyway, here’s a video from Geoff detailing the workout.

=> (video) Kettlebell Complex Workout for Fat Loss

 

See, I first met Master SFG Kettlebell Instructor Geoff Nupert a little over five years ago, at my first ever kettlebell certification. He is a SUPER knowledgable dude, and honestly one of the best KB pros I’ve had the opportunity to learn from in person, ever.

Over the last couple of years I have done a few of Geoff’s programs, particularly ones focusing on fat loss and kettlebell complexes. They have been BRUTAL – but also awesome, when it comes to results.

And now, Geoff and I recently re-connected through a mutual friend, and he’s got me doing some even CRAZIER workouts – like the one I’m sharing with you here today.

Ok – this video is only 5 minutes long, plus or minus a few seconds.  Also, he’s written out the workout for you, including how to structure the rest for maximum calorie burning.  Check it out here.

I bet you could lose a whole pound too by this time tomorrow doing the workout too! 😉

Okay, that’s it for now. Enjoy, and talk soon –

Forest Vance, MS, RKC II

 

PS – Almost forgot – I got a little video clip of ME doing the workout. You can check that out below (but make sure to watch Geoff’s version when you’re done, because he’ll walk you through exactly how to structure it for maximum benefit, and a lot more):

Kettlebell Complex Workout for Fat Loss

The Thoracic Bridge – BEST Mobility Exercise You’re NOT Currently Doing (instructional video)

On By adminIn VideosLeave a comment

Here is an AMAZING drill I learned at the RKC II last weekend (April of 2014).  It’s called the thoracic bridge.

I thought I was a reasonably mobile/flexible person but this exercise was seriously humbling 😉

THAT being said … the results I saw from doing these in just a couple of days were INCREDIBLE.  By the last day I was able to do a decent, RKC II – passing bent press (an exercise that requires a TON of t-spine mobility) which I’ve NEVER been able to do before.  So this one is going in my daily routine for sure.

Props to Senior RKC Max Shank for this move. In his words, it is very likely the best mobility exercise you are currently NOT doing 😉  It addresses a ton of issues that you very well may have going. You get shoulder stability, thoracic mobility, hip stability and mobility all in one.

If you have tight shoulders and have trouble getting into a solid overhead position, you are going to really struggle with most, if not all, kettlebell exercises.  Presses, Turkish get ups, snatches, and windmills, just to name a few.

Watch the video below to see how to do it:

 

The Thoracic Bridge – BEST Mobility Exercise You’re NOT Currently Doing

Thoracic bridges are a great exercise for addressing shoulder stability, thoracic mobility, hip stability and mobility – all in one.  Work these into your routine and start seeing the benefits right away!

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II

 

PS – Are you following us on Facebook?  We post KB training tips and tricks, and other exclusive content, there most every day. Click HERE to pop over to Facebook and “like” our Kettlebell Basics page now

Simple HIIT Workout

On By adminIn GeneralLeave a comment

Running is still one of the best ways to get a great workout in a short amount of time.

It is a fantastic compliment to your kettlebell training – or body weight training, or barbell training, or whatever else you have going.

Personally, I run most “off” days when I am not lifting KB’s or barbells, or doing a body – weight based workout of some kind (two or three times per week on average).

We also run, in some form, at least a couple of times per week during our boot camp workouts at the FVT studio.

Now all that being said … just going out for a jog or run with no specific plan in mind, is NOT the best way to structure your running workouts.

It of course depends on what your ultimate fitness goals are and what you are training for specifically … but if you are looking to lose fat, maintain and increase cardio fitness, and get a lean, defined physique … the best way to do this is through High Intensity Interval Training, otherwise known as HIIT.

HIIT is a training technique in which you give high-intensity effort through quick bursts of exercise, followed by short, sometimes active, recovery periods.  This type of training gets and keeps your heart rate up, and burns more fat in less time.

Watch the video below for one simple, fun, and EFFECTIVE way to structure your next HIIT workout.  A great start would be to do this one a couple of times per week in addition to your current program.  And let me know how it goes in the comments section below!

Thanks, train hard, and talk soon –

Forest Vance, MS, RKC

PS – As I mentioned earlier in today’s article … if you are after a lean, defined, ripped physique … sprint workouts like the one in today’s video should without a doubt be included in your plan.  But, for maximum results, you ALSO need to be structuring your resistance training in a specific way for that goal.

To do that, the program I recommend is the Lean Body Guide, from my friend Jason Klein.

The entire system is based around this concept of using strategic cardio AND resistance traning in a specific way to get that lean, “movie-star” look you’re after.  It’s a program built specifically for this goal, and it’s a great one.  Click HERE to learn more about it and grab your copy at a discount today.

10 Minute Total Body Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

If you’re like most folks, time is a major factor when it comes to workout frequency and consistency.

One thing I always tell my training clients … and that I subscribe to myself … is that something is ALWAYS better than nothing. Just because you can’t get in a full- blown 45-60 minute training session, doesn’t mean you can’t workout at all. You can get a lot out of a quick 10-15 minute circuit workout, if you know how to set it up.

Today we have a kettlebell and body weight – based workouts workout for the next time you’re in this exact situation … it’ll hit every major muscle group in your body, gets you some strength and conditioning work at the same time, and can be completed in about ten minutes start to finish.

Let’s get right to it –

10 Minute Total Body KB/BW Workout

(make sure that you do a quick and simple warm up first – something like two rounds, 30 seconds each of high knees in place, inchworms, and walking lunges)

THEN, go right into:

— 7 burpees
— 25 KB swings
— rest ~ 30 seconds, repeat for a total of three sets each

Watch the video below to see how to do the exercises:

So – no excuses for missing a workout. Something is ALWAYS better than nothing … and I KNOW you have an extra 10 or 12 minutes that you can set aside each day for a workout like the one in today’s article.

Also, don’t forget – I put together a brand new program, called “10 Minute Total Body Workouts” – and you can actually get it free this week.

It covers in detail a total of seven different kettlebell and body weight – based workouts like the one in today’s article you can do in 10 minutes or less.

All you have to do is get Body Weight Finishers 2.0 through the FVT Newsletter (details on that program HERE), email us at fvtraininfo (at) gmail.com with your receipt, and we’ll send you a free copy of my 10 Minute Total Body Workouts.

Okay, that’s it for now. Train hard, and talk soon –

Forest

Exposure Chaos Finisher – Double Kettlebell Complex (video)

On By adminIn Kettlebell Workouts, VideosLeave a comment

Whoa. I cranked this double KB complex at the end of my workout yesterday and was CRUSHED. Holy crap.  One of the toughest finishers I have done in a long time.

If you want to try this one yourself, FIRST please make sure you have your form dialed in on all the exercises.  And also be sure to use a weight that you can handle with perfect form.

Okay, it goes like this:

– 2 double KB snatches
– 4 double KB push press
– 6 double KB front squats
– 8 double KB swings

As many rounds as possible in 12 mins.

I did this “as prescribed” (workout is from UBA 2.0) with double 50’s (actually used double 24k/53# ’cause I don’t have 50 pound KB’s).

This complex would be best done at the END of your regular strength-based session (that’s what I did).

Check out the video below:

 

Exposure Chaos Finisher – Double Kettlebell Complex (video)

 

For more workouts like this one, check out the NEW Unbreakable Baddass Blueprint 2.0 here:

=> Get more double kettlebell complex workouts like this one here

 

Thanks, train hard, and talk soon –

Forest

 

PS – When you get Travis’ NEW 2.0 UBB through the FVT Newsletter, you’ll also get my bonus “No Gym? No Excuse! Bodyweight Training Manual”, a program of my own that shows you:

– The best, most effective way to warm up for your body weight sessions
– Body weight exercises and workouts to take your conditioning levels through the roof
– Workouts when you’re on the road or stuck anywhere without equipment, like
the ‘100 burpee challenge’, my ‘no-equipment needed leg routine’, a stupid-simple ‘push up drop set’, and much more …

Just get UBB 2.0 here, forward your receipt to us at fvtraininfo AT gmail.com with the subject line “UBB 2.0 Bonus”, and we’ll send you the bonus.

7 Minute Kettlebell Cardio Workout

On By adminIn Kettlebell Workouts, VideosLeave a comment

Got another high-intensity, metabolic-style, fat-accelerating workout for you today.  All you’ll need for this one is a single kettlebell and your own body weight.  Even better, it’ll jack up your metabolism so you’ll be burning fat for hours after you’re done.  Check it out:

7 Minute Kettlebell Cardio Workout

(video recap)

Perform exercises back-to-back without rest; rest :60; perform sequence two more times for a total of three sets per exercise.

10 Sumo Jumps

This exercise is like a KB sumo deadlift; you’ll simply jump with the weight at the top of the movement to finish it. Make sure to keep the upper body locked in throughout the exercise.

 

10 Push-Ups

The basic version of the Push-Up is performed from the toes. Starting from the ground, our body is nice and straight, our chest, hips and thighs all should be in the same plane. Our shoulders are pushed down and back, our abs are engaged, and our flutes squeezed.

10 Goblet Squats

To perform the Squat, start with your feet between hip and shoulder width apart, toes pointed straight ahead or slightly out. Weight is back through the heels, chest is tall, and shoulder blades are pushed down and back. Sit back as if you’re sitting in a chair. The lower leg should stay completely vertical. Imagine that you are stuck in cement up to your knees.

10 V-Ups

Begin in a lying position. Perform a straight leg sit-up, initiating the movement by pressing your back into the ground. When you’re about halfway up, tuck your knees to your chest. Lower yourself back to the floor and repeat for reps.

 

15 High Knees + 15 Butt Kicks

Run in place, bringing your knees as high as possible with each rep during the high knees, and kick the butt with the heels during the butt kicks.

 Kettlebell and Body Weight Gasser

The workout above is a sample from my 4 week Kettlebell and Body Weight Gasser program.

 

In it, you’ll find a full four week kettlebell and body weight – based program to help you burn maximum fat and build lean muscle … all with just a single kettlebell and your own body weight.  AND the workouts are short and efficient so you’ll get maximum results from minimum time investment.

Right now you can get this program FREE.

How? Just click THIS LINK … check out all the details on my friend Kate’s Fat Loss Accelerators program (on sale this week), see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Kettlebell and Body Weight Gasser”.

No need to forward your receipt or anything … Kate is going to send me a list of folks who purchase the program through me and I’ll send you a copy of KB + BW Gasser once the sale is over.

That’s it for today! Thanks for reading, enjoy your weekend, and talk soon –

Forest Vance, MS, RKC