Every Saturday, we host a live “hybrid” kettlebell boot camp at FVT.

People local to Sacramento can attend in person, and we also have people joining us live over Zoom from all over the US!

If you sign up for my personalized kettlebell coaching, you can attend these as a free bonus.

Here’s the plan for the first part of this Saturday’s boot camp:

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FVT KB Boot Camp – July / August 2022 (part 1)

Get as many reps as you can of each exercise in 60 seconds. Running clock – NO rest between moves, just take whatever transition time you need; clock will continue to tick! Rest for 60 seconds between rounds. Do 3 rounds total:

• KB squat cleans
• Un-even push ups (switch sides each rep)
• Side-to-side lunges
• 1 arm KB row from SLDL position
• Down-ups 

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Saturday’s workout will be a mix of people working out in-person and virtually. 

If you’re local, reply to this message to learn how you can come join us! 

And if you’re not local, you can join in from wherever you are via Zoom. If you sign up for my kettlebell coaching, you can attend these workouts for free. Details at the link below:

-> Personalized Kettlebell Coaching with Forest

– Forest Vance, KettlebellBasics.net, ForestVanceTraining.com

I remember this strength and conditioning coach who came to train with our football team in college. He’d work us all out for free every once in a while, in hopes of recruiting us to his private training facility. The way he’d have us finish every session was with this special ab workout, where you’d do literally thousands of total reps, probably a hundred each of like a dozen different ab exercises. It sounded impressive, but I never really noticed a difference when it came to building stronger or more functional or better looking abs.

I found kettlebells a few years later and my whole outlook changed. I learned how to do exercises that worked my core muscles along with the rest of my body, all at the same time. I got better fat-burning results and I could really tell the difference when it came to strength, functionality, and looks!

Today’s kettlebell routine, called “Guts to Dust”, is a tough workout that will leave your abs, as well as all the other muscles in your body, on fire. So get ready to sweat it out and feel the burn!

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*This week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. Get the deal now at the link below:

-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 deal – this week only!

Kettlebells For Abs: The “Guts To Dust” Workout

Begin by performing 10 reps of the first exercise. Taking as little rest as possible, perform 10 reps of the second exercise. Go back to the first exercise and perform 9 reps. Taking as little rest as possible, perform 9 reps of the second exercise. Continue “down the ladder”, decreasing reps by one each set, until you get to one of each move:

1 – Two Hand Kettlebell Swings
2 – KB Plank Drag-Throughs (reps are per side)

*Check out the full KBs for Abs course for video explainers of exercises like these, and many more!

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If you’re looking for a workout that will give you serious results, look no further than kettlebells for abs. The “guts to dust” workout is a challenging routine that will tone your entire midsection. And this week only, I’m offering a 2-for-1 sale on my kettlebells for abs and kettlebells for isometrics programs. So don’t wait – get the deal now at the link below:

-> Kettlebells for Abs + Kettlebell Isometrics 2-for-1 deal – this week only!

Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Hey there!

How was your weekend?

We’ve been in Kansas City for about a month now, and things are going good! 

It’s been mostly summer relaxation mode around here, so finding the balance between work and play has been a little challenge. 

After all the fun this past weekend, I’m feeling like I need to put in some extra work on my abs, haha. 

If you’re feeling the same way, try this “Means to End” KBs for Abs workout today:

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KBs for Abs – “Means to End”

Complete the prescribed number of reps of the first exercise. Resting as little as possible, move on to the second exercise and complete the prescribed number of reps. Repeat for all exercises in the sequence. Rest 60 seconds at the end of the sequence, then repeat two more times for a total of three rounds:

– 1-arm KB swing – 10 (left side)
– knee-to-elbow mountain climbers – 10 (per side)
– 1-arm KB swing – 10 (right side)
– plank with alternating opposite shoulder touch – 10 (per side)
– 1-arm KB swing – 10 (left side)
– side plank – :30 (right side)
– 1-arm KB swing – 10 (right side)
– side plank – :30 (left side)

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If you’re looking to burn some extra calories and work on your midsection, check out my “Means to End” KBs for Abs workout today. And if you love it, stay tuned – I have a new and updated version of my complete Kettlebells for Abs course coming for you later this week.

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

As we age, our bodies change and we have to adapt our workout routines accordingly.

What worked when we were in our 20s and 30s isn’t necessarily going to cut it when we’re over 40!

This can be a challenge, but it’s not impossible.

One thing that can help you make the fastest progress in the shortest (and least painful) amount of time is having an expertly designed kettlebell training plan.

Just think about how much progress you could make if I designed a workout specifically for you, and you started really paying attention to the kind of detail in Jim’s sample workout below:

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KB Fit Over 40 – Sample Workout – “Jim”

CLIENT STATS

• 46
• Primary goal is 15 lbs of fat loss over the next 90 days
• Jim has a nagging shoulder injury, so we’re going easy on the overhead work
• Jim also plays basketball two days per week for a couple of hours, works around 50 hours per week, and has two kids in middle/high school – so his time is limited
• We have this full-body KB workout plus two more like it designed for him each week, along with two bonus HIIT sessions
• He does the workout exactly as written each day, logs his progress in my app, and then I take a look / give comments / hold him accountable to getting it done
• We tweak / modify / give feedback regularly and guide him to the results he’s looking for

SAMPLE WORKOUT

(warm up)

10 KB deadlifts
10 two hand swings
5 one hand swings per side

(main workout)

1 – ONE ARM KB SWINGS

7 per side, 14 total – on the minute, every minute, for 5 minutes

WEEK 2 – add one rep 1st two sets
WEEK 3 – add one rep to 1st four sets
WEEK 4 – do all sets 8/8

2 – SUPERSET

Push ups – :30
Tactical lunges with kettlebell – :60

Do 3 rounds total

3 – FINISHER

Every minute, on the minute, for 6 minutes, do:

(minute 1,3,5)

1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right

(minute 2,4,6)

1 burpee
1 KB clean and squat – left
1 burpee
1 KB clean and squat – right
1 burpee
1 KB clean and squat – left

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Now that you’ve seen a sample workout, do you want to get in one of the available “KB Fit Over 40” spots I have open this week? Watch the video, then fill out the short application at the link below.

-> KB Fit Over 40

Train hard, talk soon! –

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Personal Trainer
Over 40 Training Specailist
KettlebellBasics.net

Looking for a workout to help you get in shape for Fourth of July? Try the 246 Challenge!

This kettlebell workout is named for July 4th, 2022, the 246th anniversary of the independence of the United States of America.

The workout is fierce, but it’s also a great way to boost your fitness level and work up a sweat:

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The 246 Challenge: A Kettlebell Workout For Fourth of July

*Try the 28-day Kettlebell Tabata Challenge for $1 – last call: 28-day KB Tabata Challenge

PART 1 – Do three rounds of the circuit below for time:

– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees

PART 2 – After resting for a minute or two, finish the workout with 66 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.

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This kettlebell workout is the perfect way to get in shape for the Fourth of July. For more workouts like this one, check out the 28-day Kettlebell Tabata Challenge – today is your last chance to try the first week for $1. Click the link below to sign up now:

-> 28-day KB Tabata Challenge 2.0

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Get a great strength and cardio workout with kettlebells!

This Kettlebell Boot Camp with Forest is a full-length, follow-along workout that will help you get in great shape fast.

All you need is a couple of kettlebells and you can do this workout any time, any place!

If you like this workout, also be sure to sign up for my upcoming Kettlebell Tabata Challenge 2.0 at this link:

-> Kettlebell Tabata Challenge 2.0

-Forest and the FVT Team at KettlebellBasics.net

Kettlebells are a great way to build strength and power, but they can also be a recipe for disaster if you don’t follow proper form.

Here are three tips to keep your knees safe when training with kettlebells, so that you don’t end up with a debilitating injury:

1 – Always have your knees facing in the same direction as your toes.

Using the kettlebell squat as an example, a common mistake is to let the knees cave in when squatting down. Don’t do this! Being sure that the knees are pointed the same direction as the the toes keeps things safe and stabilized.

2 – Keep the knees stacked directly over the ankles or slightly behind them.

Back to our kettlebell squat example – a common mistake is to let the knees drift out and forward over the toes. Don’t do this! Keep the knees stacked right above the ankles. Doing this helps to protect our knees and ankles from injury.

3 – Take time to strengthen and stretch surrounding joints.

Strengthening and stretching the hips and ankles – especially before any heavy kettlebell movements – can be very helpful. All of the muscles in the hips and ankles support the knees, so it’s important to keep them strong and healthy.

Being careful and taking these precautions will help you stay safe and avoid knee injuries. If you want more in-depth help via expert video instruction, personalized feedback and more on learning how to use kettlebells safely and effectively, join our upcoming 28-day Kettlebell Tabata Challenge. Registration is open now, sign up at the link below:

-> Join my 28-day Kettlebell Tabata Challenge for more help via expert video instruction on learning how to use kettlebells safely and effectively

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Don’t say I didn’t warn you.

This kettlebell Tabata workout is not for the faint of heart.

It’s a brutally difficult, 20-minute workout that will leave you shaky, sweaty, and probably in a lot of pain.

But if you’re looking for a challenge, this is it!

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28-day Kettlebell Tabata Challenge 2.0
Week 1 / Workout 1 / Part 1

Get as many reps as you can of each exercise in 20 seconds. Take 10 seconds between moves. Rest for 60 seconds after completing the full circuit; repeat for a total of four rounds:

1 – One arm KB press (right side) (12k-16k women / 16k-24k men)
2 – KB rack squat (right side) (12k-16k women / 16k-24k men)
3 – KB one arm swing (right side) (12k-16k women / 16k-24k men)
4 – Burpees
5 – One arm KB press (left side) (12k-16k women / 16k-24k men)
6 – KB rack squat (left side) (12k-16k women / 16k-24k men)
7 – KB one arm swing (left side) (12k-16k women / 16k-24k men)
8 – Burpees

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Ouch.

If you thought this workout was painful, just wait until you try my upcoming 28-day Kettlebell Tabata Challenge 2.0.

It’s going to be even more grueling, so if you’re up for the challenge, stay tuned and register when it opens later this week!

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

The KB MRT Challenge 4.0 is a high-intensity four-week workout program that uses kettlebells to improve fitness, strength, and endurance. 

Today’s sample workout consists of levels of increasing intensity, made up of five exercises that target different muscle groups. 

The exercises are designed to be completed as a EMOM format circuit, performing the listed number of reps, then resting until the next minute starts.

To sign up for this month’s kettlebell MRT Challenge, click here https://bit.ly/3O7vlgT 

-Forest and the Team at KettlebellBasics.net

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Week 1 / Workout 1 – 28-day KB MRT Challenge 4.0

*See the full video breakdown for this workout when you sign up for the Challenge here

Set your timer for 60 second intervals. At the beginning of the first 60 second interval, perform the number of reps listed of the first exercise in the sequence. Your rest is the time from when you have completed all listed reps, until the next interval starts. Repeat for each exercise in the sequence. Rest for 60 seconds at the end of the sequence, repeat for three rounds total:

• 5 cross-body mountain climber burpees
• 10 one arm KB rows w/ 1 sec pause @ top per side
• 15 triple stop push ups
• 20 (10 per side) alternating reverse lunges – add weight if desired
• 25 kettlebell swings

Kettlebells are one of the most versatile pieces of equipment you can use to workout. They’re perfect for toning your abs, and this sample challenge workout is a great place to start:

PART 1 – Every minute, on the minute, do 6 split squats per side w/ KB in rack position (rack same side as forward foot) – 8k women / 12k men – do 4 rounds total

PART 2 – Complex: do as many reps as you can of each exercise in :35. Flow from one move to the next without rest. Rest for approx :60 between rounds. Do 4 rounds total:

— KB suitcase reverse lunge (one side for full work period; switch sides after each round) (8k women / 16k men)

— KB single leg deadlift (one side for full work period; switch sides after each round) (8k women / 16k men)

— Hand-to-hand KB swings (12k women / 20k men)

— Push ups (hands elevated, knees, or toes) with plank jack

PART 3 – Do as many reps as you can of each exercise in 35 seconds. Rest for 30 seconds between moves. Repeat for 3 rounds total:

— Star jump

— Plank hold

If you liked this sample Kettlebell workout, the next step is easy – sign up for the 28-day Kettlebell MRT Challenge 4.0. Details and sign up here: https://forestvance.lpages.co/kb-mrt-challenge-40/

This challenge will help you burn fat, get shredded, and improve your fitness level.

– Forest Vance

Master of Science, Human Movement

Certified Kettlebell Instructor

Corrective Exercise Specialist

KettlebellBasics.net