Suspension trainers have been our trusty sidekick (alongside kettlebells, of course) at FVT Personal Training for a solid 15 years, and here’s two of the top reasons why:

1 – They add some elements – like various great options for pulling movements – that you can’t do as well with kettlebells, and so compliment them perfectly

2 – They make scaling exercise to be both easier AND harder, a snap. Can’t do a full lunge? We’ll have you do the suspension-trainer assisted lunge. Want to make push ups harder? Atomic push ups for you!

Check out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE for 191+ more suspension trainer exercises and workouts:

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“Full-Throttle Fusion” 20-min KB + TRX Workout

Get as many rounds as you can in just 20 minutes:

— Kettlebell Goblet Squat (Beginners: 8 reps / Advanced: Kettlebell Thruster)
— Suspension Trainer Pike Plank (12 reps)
— Alternating Reverse Lunges with Kettlebell Pass (6 per side)
— Suspension Trainer Push Up (15 reps)
— Kettlebell Figure 8s (15 reps per side)

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Check out this sample workout, then grab a copy of Suspension Revolution 2.0 HERE:

Forest and the FVT Team
ForestVanceTraining.com
KettlebellBasics.net

Back in my pro football days, jumping rope was something we literally did almost every day in training, and I LOVED it –

But until recently, for whatever reason, I had gotten away from it.

A friend of mine was telling me how much they loved jumping rope, and all the benefits they were seeing from doing it … so that initially motivated me I guess, and for the last couple of years, I’ve worked jumping rope back into the mix … in my own workouts, and in our boot camp / personal training workouts at FVT.

Jumping rope is great because:

– It’s a highly efficient way to train – according to a recent study, it burns 3x more calories per minute than running

– It’s highly portable and can be done most anywhere – a jump rope slipped in your backpack or bag can be brought along on a trip, to work, to school, etc

– It improves coordination and keeps you “light on your feet”

And MUCH more!

All that being said … I think the main obstacle that keeps people from jumping rope as part of their training, is being able to do it well.

Not only basic jumps, but more advanced techniques, like double unders.

That’s why I wanted to share this with you:

=> Dominate Your Double Unders

This is a 21 day course designed to help you learn how to jump rope – and specifically, dominate your double unders! – so that you can do workouts like this one:

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“Rope and Bell Blitz” – 15 min KB/Jump Rope AMRAP Workout

Get as many rounds as possible in 15 minutes of:

— 5 Burpees
— 15 KB Swings
— 30 Double Unders

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Whew! That one gets me gassed just looking at it! 😉

So if you are looking to incorporate jumping rope into your training – OR if you are already doing it regularly, but want to take your skills to the next level – be sure to check out Dominate Your Double Unders.

Thanks, train hard, and talk soon –

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

One thing I spent a LOT of time on these days is writing kettlebell workouts.

Writing workouts for our online monthly KB Challenges. Writing workouts for the kettlebell groups at our studio locations. Writing workouts for in-person private clients. Writing workouts for my remote 1-to-1 kettlebell coaching clients.

I’ve written THOUSANDS of kettlebell workout plans over the last 20+ years at this point for pretty much every conceivable goal… and I would say that — although I’m continuously working to improve — I think I’m pretty good at it! 🙂

One thing I see often when people do their OWN programming is that they get stuck in a rut. They just do the same type of kettlebell swings over and over again, for example, instead of incorporating variations that can work new muscles and bring new progress, such as:

7 Kettlebell Swing Variations

1 – HardStyle Kettlebell Swing
2 – Dead Stop Swing
3 – 1 Arm Swing
4 – Hand to Hand Swing
5 – Walking Swing – Side to Side
6 – Walking Swing – Forward
7 – Double Kettlebell Swing

*Check out the video that breaks down all of these kettlebell swing variations HERE

Every two to three months, I’ll open up a batch of remote 1-to-1 kettlebell coaching slots in my schedule. I am opening slots starting now for my “12 in 12” program for men and women over 40 who want to get a jump start on losing up to 12 percent of their bodyweight over the next 12 weeks. If you want to apply for one, click the link below:

–>> “12 in 12” 1-to-1 remote KB coaching with Forest

And try adding one or more of the kettlebell swing variations I shared with you today to take your KB workouts to the next level!

-Forest Vance — Kettlebell Expert — Over 40 Specialist — KettlebellBasics.net

If you’re up for testing your strength, kettlebell form, toughness, and lung capacity, give this workout a try!

This is the workout that kicks off my new KB program and allows you to gauge your starting point.

Then, at the end of 28 days, you’ll do the same workout again and see how much you’ve improved!

In the main program, you’ll do workouts specifically designed to help you excel in that initial “benchmark” training session. Plus, these workouts also aid in:

• Shedding body fat
• Building lean muscle
• Strengthening your core
• Enhancing flexibility
• Boosting overall performance

Just to keep things fun along the way, we even switch up the kettlebell workouts every week so that you can witness your fitness progress.

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KB Strength Test – “300” Challenge Sample Workout

*You can find demo videos with complete exercise breakdowns in the full program HERE.

Complete the sequence of exercises below as quickly as possible while noting the weights used. Time yourself. We’ll repeat this workout again in week 4, so ensure you keep track of your performance to see improvement!

• 20 two hand KB swings
• 20 regular push ups
• 10 split squats per side
• 10 1 arm KB rows per side
• 20 jumping jacks
• 10 one hand KB swings per side
• 20 close grip push ups
• 10 alternating reverse lunges per side
• 10 palms facing away 1 arm KB rows per side
• 20 X jacks
• 20 hand to hand KB swings (10 per side)
• 20 wide grip push ups
• 10 alternating front lunges per side
• 10 palms facing towards 1 arm KB rows per side
• 20 seal jacks

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I put my “300” KB Challenge program on flash sale for Halloween. However, with the holiday, I know a lot of people missed it who wished they could have gotten in on the fun. So, we’ve made the executive decision to extend the sale for a couple of days – and that’s why you can still grab the “300” KB Challenge Haloween Flash Sale deal at the link below, for a limited time:

–>> “300” KB Challenge – Halloween Flash Sale

To your success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
KettlebellBasics.net

“Hey Forest! I’m all set and pumped up for your “300” Kettlebell Challenge. What’s the plan?”

Awesome question!

Let me break it down for you ?

Take a look at this free sample “300” kettlebell-style workout. It’ll give you a taste of what’s in store for the next 28 days:

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Free Sample “300” Kettlebell Challenge Workout

*Find exercise demos / breakdowns in the full program HERE

PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 5 one hand KB swings per side
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side) (alternate legs each rep)

PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

• 5 burpees
• 5 side plank hold with leg raise per side
• 15 prone skydivers (hold for one second at top of each rep)

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This workout is challenging – you’ll be moving quickly and accomplishing a good amount of work (a total of 300 reps!) in a short period of time.

But don’t worry, it’s also highly effective. We incorporate various techniques such as straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) throughout the workout. These methods will help you gain strength, build lean muscle, and enhance your overall conditioning.

And here’s the best part – it’s a lot of fun! Give it a shot and see for yourself ?

If you want to take your fitness to the next level, make sure to check out the my full “300” Challenge program – it’s on a flash sale for Halloween for about 24 more hours! CLICK HERE NOW to learn more.

-Forest and the team at KettlebellBasics.net

As the moon rises and shadows grow longer, brace yourself for a fitness experience that will send shivers down your spine…

…the 300 Spartan Kettlebell Challenge is lurking in the darkness! ?

Try this bone-chilling sample workout from the full program:

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“300” – KB Challenge – BENCHMARK WORKOUT

Survive 5 rounds for time of the circuit below. It’s your only way out!

–5 1 arm press right (8k women / 16k men)

–5 1 arm press left (8k women / 16k men)

–15 2 arm KB swings (16k women / 24k men)

–10 push ups

–10 lunges right

–10 lunges left

–5 burpees

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This “300” – KB Challenge – BENCHMARK WORKOUT is not for the faint of heart. But it’s just the beginning—soon, the full 300 Spartan Kettlebell Challenge will materialize, ready to haunt your fitness routine at a special Halloween price starting tomorrow!

Stay tuned 😉

-Forest Vance — Kettlebell Expert — Over 40 Specialist — ForestVanceTraining.com — KettlebellBasics.net

*Kettlebell Image courtesy of IronSkullFitness.com

Check out this workout we did at our KB boot camp last Saturday. It’s a tough one, but it really showcases what you can expect from the Extreme KB Cardio Conditioning course. This is your final chance to sign up, so don’t miss out! You can sign up here: https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

If you want more detailed instructions on how to do each move, including video breakdowns and more, you’ll find that in the full program too. Check it out here: https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

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“Domin8 the ‘Bell” – EMOM Challenge

Complete the following exercises as quickly as possible:

• 20 two-hand kettlebell swings
• 12 push-ups
• 16 bodyweight forward lunges (8 per leg)
• 6 burpees

• 10 one-arm kettlebell swings per side
• 12 hand release push-ups
• 16 kettlebell alternating reverse lunges (8 per leg)
• 6 spider burpees

• 5 kettlebell high pulls per side
• 12 jumping jack push-ups (8 per side)
• 16 kettlebell side-to-side lunges (8 per leg)
• 6 x-body mountain climber burpees

• 5 kettlebell snatches per side (lowering to shoulder after each rep)
• 12 triple-stop push-ups
• 16 walking tactical lunges with a kettlebell (8 per leg)
• 6 rotating burpees

• 5 KB snatch per side
• 12 rotating push ups
• 16 KB alternating reverse goblet lunges (8 per leg)
• 6 alternating leg raise burpees

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This is your last chance to join Extreme KB Cardio. Sign up now at: https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

–Forest and the Team at https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

GET – KettlebellBasics WODS – “TABATA CHALLENGE 2.0” Edition – FREE this week when you sign up for the Extreme KB Conditioning Challenge – details and order here –>> https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

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I’ve got some new kettlebell and bodyweight tabata workouts for you to try out today.

This workout style is based on one of the pioneer studies on HIIT training.

The best part is, you can get a killer workout in just four minutes!

All you need is a single kettlebell to tackle these sessions. Here’s how it goes:

• Give it your all for 20 seconds
• Take a quick breather for 10 seconds
• Repeat this cycle for 8 intervals

Each of the sequences below can be a complete Tabata workout on its own. Or, if you’re up for a serious challenge, go ahead and try them all in one session!

SEQUENCE ONE: One Hand Swings – Eight rounds of 20 seconds on – 10 seconds off. Do four rounds with your left hand, then switch to your right hand each round.

SEQUENCE TWO: Squat to Overhead Press – Eight rounds of 20 seconds on – 10 seconds off. Again, do four rounds with your left hand, then switch to your right hand each round.

SEQUENCE THREE: Burpees – Eight rounds of 20 seconds on – 10 seconds off.

For a demonstration of how to do these workouts, check out my latest Instagram video post in the upper left hand corner of the recent posts and reels area, here –>> https://www.instagram.com/forestvance

-Forest Vance — ForestVanceTraining.com — KettlebellBasics.net

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GET – KettlebellBasics WODS – “TABATA CHALLENGE 2.0” Edition – FREE this week when you sign up for the Extreme KB Conditioning Challenge – details and order here –>> https://forestvance.lpages.co/extreme-kb-cardio-conditioning/

Not into boring cardio?

Give kettlebells a shot!

They’re a great way to keep your heart healthy and actually ENJOY your workout, all at the same time 🙂

Our 28-day Kettlebell Cardio Challenge is on the horizon, and sign-ups kick off this week.

Stay tuned! ?

In the meantime, check out the sample workout below.

–Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

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Beat the Clock – Extreme KB Cardio Workout

— 12 push ups
— 20 one arm KB swings (10 R / 10 L)
— 5 windmills/side
— 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.