Category: General

1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

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Our world has been in turmoil over the last couple of months.

For many of us, both our physical and mental health has taken a hit.

But things are starting to open back up in most parts of the world, and we’re getting messages from men and women everywhere that they are excited to get back to training towards some fitness goals.

— You want to re-spark your motivation
— You want to get and stay fit, lean and agile
— You want to “get better with age”
— You want to do all the things I want to do with out being out of breath or movements

…and that’s why we’re releasing our 14-day Metabolic Reset Challenge.

We are going to kick your a@@ into gear!!!! ☠️?

This is a 14-day “kick-start”… focused on nutrition, with the full done-for-you meal plan and lifestyle guide you need to succeed… but also with the workouts where you will burn a MASSIVE amount of calories, to really take your efforts to the next level.

Stay tuned, you can sign up, starting tomorrow.

But for now, here’s a sample workout:

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1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

(calorie estimates are for average-sized man)

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below (336 kcals burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of simple yoga poses (106 calories burned)

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Now not every single workout is this massive. Nor does it have to be to get results. And we give you modifications and adjustments, so that you can do the workout no matter your current fitness level, injuries, etc.

But the big idea is, get ready! Let’s do this! Because we are ready to start working towards those fitness goals, together!!

-Forest Vance
ForestVanceTraining.com

PS – Stay tuned – the 14-day Metabolic Reset Challenge opens for sign up starting tomorrow!

250-Rep “Ab Torture” Challenge (workout inside)

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We recently did a survey and asked what the number one body part people wanted to focus on was.

By far, people said their stomach. The abs. Belly. Gut.

They used different names, but they meant the same thing 🙂

As much as I don’t really like working my abs, I would probably answer in a similar way.

Because I know that when I have a strong midsection:

  • It helps me lift heavier kettlebells
  • It helps me do more and better bodyweight exercises like pull ups and push ups
  • I add weight to my bench, deadlift, squat, and overhead press
  • I can run faster and longer
  • It improves my posture
  • It makes me look slimmer because I have the endurance to stand tall and keep my abs activated for a longer period of time

The list goes on…

…but bottom line, almost EVERYONE wants stronger and better abs.

So what’s the best way to make it happen?

First, kettlebell and bodyweight workouts – correctly designed – are a great start. You use full-body, functional movements that engage your core, without even having to work your stomach directly.

Second, if you really want to focus in on the gut, you can do a few minutes of direct ab work every day. Use a series of routines like the ones HERE, in the “Ab Torture Method” course I’ve been talking about for the last couple of days. It takes just a few minutes, and it goes a long way if you want to specifically work on and improve your midsection.

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Check out this sample workout from the Ab Torture Method:

250-Rep “Ab Torture” Challenge

  • Side bridge 30 reps with 10 second hold
  • Ab wheel 75 reps
  • Weighted leg raises 100 reps
  • Plank on ball with feet elevated 2 X failure
  • Weighted v-ups 75 reps

*If you don’t know exactly what each of these exercises are, or how to do them, there are full video descriptions in the full program, here:

=> Ab Torture Method

And also, you will learn how to sub some / all of the moves for an acceptable alternative, if they require equipment and you don’t have it available.

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Finally, you’ll need to focus on your nutrition. If you have strong abs, but you have a layer of fat over the top, you won’t be able to see them. So get your diet right, and those midsection muscles will be showing themselves in no time.

There you have it. If you want better abs – which most everyone does! – 1) do functional fitness workouts with kettlebells and bodyweight 2) do direct ab work, and 3) focus on your nutrition.

Here’s to your continued success!

-Forest Vance
KettlebellBasics.net

PS – If you liked today’s sample workout, get dozens more like it in the full Ab Torture Method plan here:

=> the Ab Torture Method

“Ninja Cardioflow” bodyweight workout

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Have you seen this yet?

28 Day “Ninja Cardioflow” bodyweight workout plan

It’s the “Forbidden Fitness – Secrets of a Modern Day Ninja Warrior” program…

… and it’s perfect if you are stiff, immobile, and/or out of shape, and you want to become “near invincible” in the gym, in the fastest way possible.

Check out this sample  “Ninja Cardioflow” bodyweight workout. When these neurologically challenging movements are performed circuit-style, theyʼll give you a heck of a workout, and burn a boatload of calories in a very short time:

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12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Watch the video that shows you how to do this workout here

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The secret of the ninjaʼs fluid movement and circus freak endurance is well within your grasp.

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

Forbidden Fitness – Secrets of a Modern Day Ninja Warrior

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

best stretch for tight hips (pic)

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One thing I’ve worked on big time this year is flexibility and mobility.

It has helped every other aspect of my overall fitness.

I get up in the morning, and I feel better and have less pain, so I end up wanting to move more during the day.

It makes certain strength movements easier to do from a range of motion perspective, which has made me stronger overall.

Feeling better and moving better even helps with having a more positive mindset throughout the day.

Specifically, one of my tightest areas has always been the hips.

If you spend a lot of the day in a flexed (sitting) position, maybe you have the same issue?

When this happens, we lose good hip extension mechanics, which impacts so many of the athletic movements that we do. It can also result in back and knee pain.

The couch stretch will help losen up the hips and restore that.

(Check out REGENERATE 2.0 for a full solution to your tight hips.)

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back knee on the couch or chair and keep your front leg on the ground
– Put your back foot up against the back of the couch or chair
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, drill the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – For tight hips, I also recommend that you check this out:

=> REGENERATE 2.0

It’s a complete program you can follow at home, that takes just a few minutes per day, and that can truly change your life. Click here for instant access.

Strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – in 10 to 12 minutes per day

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REGENERATE 2.0 is my new program that will teach you how to strengthen your core, reduce chronic pain, improve flexibility, and improve your overall quality of life – in 10 to 12 minutes per day.

And it’s on special launch pricing for the 1st 100 customers!

Details and grab your copy here => https://bit.ly/regenerate2

-Forest

How to Stay Motivated During the Lockdown (my daily routine)

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Working from home for a couple of weeks, as a lot of us originally thought this whole thing might go, is one thing…

…being ordered to stay at home for weeks upon weeks, with no real end in sight, is another thing entirely.

For me, it’s becoming very challenging.

Staying motivated and positive – something I normally have to make no special effort to do – is, quite frankly, becoming something I’m actively having to work on, daily.

I am doing one thing that is helping a LOT, so I thought I would share it with you, maybe you will find it helpful too.

See, years ago, I started a short morning reflection routine. I learned about it reading the Autobiography of Ben Franklin. It’s something he used to do, and so I started doing it too.

First, I write down one great thing about the day before. Then, I write down another thing that I think could be improved.

Cool thing is, you start noticing patterns when you do this regularly. You can see things that you’re doing well at, and other areas of life that you can work on improving.

Something I’m noticing as a re-curring theme is that if I have a routine, and stick to it as best as I can, my day goes much better. I am able to much more easily keep a positive mindset.

This is what my daily “checklist” looks like.

(Obviously yours will be different – but the idea is, write down everything that’s important to you in your life. What your priorities are. That’s how you spend your time. And you plan your day around it!)

  • Get my morning movement – 5 to 10 minute stretch / core work
  • Get my morning positive reading time
  • Get my morning reflection /prayer time
  • Have a (semi) structured work schedule for each day – write, shoot videos, work with remote coaching clients, run/manage ad campaigns, follow up with potential new clients, communicate with staff members, admin to keep the business going
  • Block off time for helping with home learning and just playing with the kiddos
  • Block off time for spending with my wife
  • Block off time for connecting – Facetime, calling, text, however I can for now – with family and friends
  • Block off time for my own personal workouts, outdoors if possible
  • Block off time for just relaxing and chilling out

If I hit everything on this list, and keep my regular daily routine as best as I can, I can keep my sanity, keep pressing ahead, and see the light at the end of the tunnel!

Stay postive, stay safe, hang in there –

-Forest Vance
KettlebellBasics.net

PS – Last call to join the 28-day “500” Kettlebell Challenge. We’ll give you the workouts and the nutrition, PLUS the daily motivation and accountability to stay on track. Click here for details and to sign up => https://bit.ly/500kbchallenge

28 Day “Filthy 50’s” Kettlebell Challenge

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Okay – the 28 Day “Filthy 50’s” Kettlebell Challenge is LIVE!

=> 28 Day “Filthy 50’s” Kettlebell Challenge

You are going to push your metabolic condition and mental limits, all in these epic “filthy 50” – themed kettlebell workouts.

And the best part is, you can do it at home, with  just a couple of Kettlebells, 20 or 30minutes, and three or four times per week.

But we are starting very soon. And you’re going to want to sign up ASAP to get yourself ready to rock and hit the ground running on the first official day.

Details and reserve your spot now at the link below:

=> 28 Day “Filthy 50’s” Kettlebell Challenge

Look forward to working with you on this!

– Forest and the FVT Team

“Muscle Confusion” Doesn’t Work. Here’s What to Do Instead.

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“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.

Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.

What you need to focus on instead is something called progressive overload.

This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.

(Check out the article linked below.)

Progressive overload could look like:

– Increasing the amount of weight you lift
– Changing the number of sets you perform
– Increasing the number of repetitions you do each set

And for best results, you want to do this in a planned, specific, systematic way.

My Hybrid Kettlebell Muscle course is a six week training plan that is specifically designed to help you do just this.

You’ll see and feel the improvements in your strength, condition, and overall fitness in just 42 days, following the principle of progressive overload.

NOT muscle confusion 🙂

Details and order now at the link below:

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Here is the link to the research article I mentioned in today’s post:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195

28 Day KB HIIT Challenge

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Kettlebell and HIIT– style routines both offer a great way to get a quick, intense workout that burns a ton of calories in a short amount of time.

And we’re going to combine the two, so that you can get the best of both worlds!

We are looking for 38 ambitious kettlebell fans worldwide who are willing to undergo a 28 day journey to get into the best shape of their lives.

Over the next 28 Days, we will be taking you through every aspect of strength, cardio, and nutrition that’s needed to make this your fittest fall season yet.

Here are the requirements:

1 – You must be wiling and able to follow a completely done-for-you, kettlebell-based plan that has been tested and proven to deliver great results.

2 – You must be able to dedicate three to four times per week for 20-30 minutes for your kettlebell workouts.

3 – You must have access to a kettlebell or two and a small space to do your workouts – at home, in your garage, or in your back yard.

4 – You must be willing to focus on your nutrition, and /or (optionally) follow our done-for-your healthy eating plan that tells you how to eat and when to eat it.

5 – You must be willing to put in the work to get the results.

And here’s how the program works:

First, you sign up below. You’ll instantly get an overview of how the program works, along with a sample week of workouts you can start on right away.

Then, at the beginning of each week, we send you a unique training plan to follow.

This is new and different each week, so that you never have to guess as to how to structure your training, or know if you’re doing the right thing to reach your goals.

The theme for this Challenge is “Kettlebell Tabata” – so it will be HIIT – style Tabata workouts that use a kettlebell that you can do in three to four times per week in 20-30 minutes.

The workout plan is written in detail, and also has videos of each exercise so that you know how to do all the moves with perfect form.

Second, we send you an easy-to-follow meal plan to help you lose fat, gain lean muscle, take all the guesswork out and get the fastest results. This is the same plan hundreds and thousands of FVT clients have followed over the last 10 years to get amazing, life-changing results.

Third, we have you check in every day after you work out in our private group. That’s right. Accountability. It’s what you’re probably missing right now from your workouts if you’re not getting the results you want. And we have perfected this piece of the equation … it’s almost like you’re at FVT training with us at our of our physcial studios, but you can do it from anywhere in the world.

Sound cool?

Awesome. Confirm pricing details and register now at the link below:

==>> 28 Day Kettlebell HIIT Challenge

Look forward to working with you!

– Forest and the FVT Team, ForestVance.com

12 week KB Swing Mastery program

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Not too long ago, I was just like you.

I thought I could grab a kettlebell and start swinging it around after reading a few articles and watching a couple of YouTube videos.

Boy, was I wrong.

Let’s face it, kettlebells are an awesome training tool, but if you don’t know what you’re doing, you at best won’t get the benefits from training with them that you should … and at worst, you’ll badly injure yourself.

What you need is this:

==>> 12 week KB Swing Mastery program

See, after trying to teach myself kettlebells, and failing … I realized I needed some quality instruction to learn how to use kettlebells properly.

I started with books and DVD’s from Pavel Tsatsouline (the man responsible for bringing the current kettlebell craze to America and the master of modern HardStyle kettlebell training).

Next, I spent thousands on personal training sessions from a local kettlebell instructor.

I’ve since travelled across the country and paid thousands more (and untold blood, sweat, and tears) for seven separate kettlebell certification events.

And through it all, I’ve uncovered the secrets to simply and effectively teaching the HardStyle kettlebell swing:

==>> 12 week KB Swing Mastery program

In the Kettlebell Basics Swing Manual, you’ll be taken by the hand as I walk you through the ins and outs and technical details of how to perform the kettlebell swing – and how to use it to lose fat and get into phenomenal condition in record time.

Discover inside:

— How to master the fundamentals of the HardStyle swing, and all of its variations – you’ll be able to get a fast, efficient swing workout any time you want.

— A 12 week “swing mastery” plan – a complete workout program to take you from KB newb to HardStyle ninja.

— You’ll learn if you’re making some of the most common kettlebell swing mistakes – and how to fix them. The most common KB training problems, solved!

— FVT – approved KB YouTube videos – there’s a lot of info out there on the internet about kettlebell training – some good, but unfortunately, mostly bad. Here’s a list of my personally-approved videos to learn from.

— Turkish Get Up basics – you’ll also learn the basics of how to do the Turkish Get Up – the next logical kettlebell exercise in your education.

And much more.

But, we’re re-organizing our online store, and this course is coming off the market.

So if you want to grab it while you can at 50% off, details and order now at the link below:

==>> 12 week KB Swing Mastery program

Here’s to your HardStyle kettlebell swing mastery –

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