This is one of my absolute FAVORITE KB/BW full body circuits.

It takes about 15 minutes to do, and works every muscle in your body:

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KB Challenge Workout #26 – Pull Up, TGU, Swing, Cardio Giant Circuit
from the “55” Kettlebell Challenge

1 – Start by doing pull ups. Go to two reps short of failure.

(This means, for example, if you can do seven reps on one all-out set, you should be doing four or five. If you can do more than ten pull ups, hang a KB from your foot to add some resistance and get into that 10-ish rep range.)

If you can’t do pull ups yet, do inverted rows instead.

2 – Now do a single TGU (Turkish get up) on each side.

Pick a weight that challenges you, but one that allows you to keep good form.

3 – Do 20 Swings. Your choice of two hand, single hand or hand-to-hand.

4 – Finish the circuit with 60 seconds of high-intensity cardio. (Sprints, jumping rope, etc.)

Repeat that circuit 3-5 times with no rest between individual exercises and about one minute of rest between circuits.

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Really, you could do that workout three or four times per week, and make some solid progress.

But I also get it – you want VARIETY, to mix it up, to keep things interesting.

That’s why I’ve created this “55” Kettlebell Challenge:

=> the “55” Kettlebell Challenge

There are a total of 55 different workouts like the one I shared with you today… and the Challenge is to start with the first one, and “run the gauntlet”, doing one KB workout per day, every day, for 55 days!

It’s NOT going to be easy.

But the results you see will be worth it!

Will you take the “55” Kettlebell Challenge?

Sign up now at the link below:

=> the “55” Kettlebell Challenge

And look forward to working with you on this!

-Forest Vance
KettlebellBasics.net

I am getting ready to lead a kettlebell boot camp workout with my peeps here in just a bit…

…thought it’d be cool to share so you could give it a try too.

This one I call “Tabata Power”, because we use the 20 on / 10 off interval protocol.

You’ll burn more fat in less time and take your results to the next level, all with just a kettlebell or two and in about 15 minutes:

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15-min “Tabata Power” KB Challenge Workout

Go 20 seconds all-out intensity; 10 seconds of rest. Do two rounds non-stop. Take a 60 second break. Repeat for 3 “rounds” of 8 x 20 on / 10 off (so you’ll end up doing the circuit below a total of SIX times through):

• 1 arm KB press (alternate sides each round)
• two hand KB swing
• pull up OR inverted row OR 1 arm KB row (alternate sides each round if doing rows)
• skater / side-to-side hops

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If you liked this workout, you’ll LOVE what could be our most epic kettlebell Challenge yet.

You do a KB Challenge workout like this one every day, for the next 55 days.

Workouts like:

Kettlebell and Body Weight Beat Down
Strong and Simple
Swing and Burpee Kettlebell Challenge
Total Body Strength and Conditioning
Mega Strength Day
Hybrid Cardio
Single KB Complex
Cardio Strength Training
Death by Snatch and Burpee
KB / BW Blowout
Killer Kettlebell Complex
Killer Kettlebell Complex 2
The Puker
Down ‘n’ Dirty KB Boot Camp Workout
Full Body Melt Down

It’s NOT going to be easy.

But if you make it to the end, you’ll be in top shape.

You’ll be stronger.

Leaner.

Badder.

And all the hard work will have paid off!!

Learn more and sign up to take the Challenge at the link below:

=> https://bit.ly/55kbchallenge

Forest Vance
KettlebellBasics.net

Did you see this?

=> 57 KB Challenge Workouts ?

Since 2012, over 10,000 men and women around the world have transformed their bodies with my Kettlebell Challenge Workouts.

To celebrate, I’ve made my complete KB Challenge Workouts “trilogy” available as a package bundle, at a huge discount:

=> 57 KB Challenge Workouts ?

You’ll get:

— KB Challenge Workouts
— KB Challenge Workouts 2.0
— Ultimate Kettlebell Challenge Workouts

…and you’ll be the envy of all your friends and colleagues…

…because you’ll have all the tools you need to torch fat, add lean muscle, and build superhuman conditioning… with just a kettlebell or two, in three or four 20-minute kettlebell workotus each week:

=> 57 KB Challenge Workouts ?

I lost over 60 pounds in 7 months shortly after my pro football career ended.

That was 2006, and I’ve been able to keep the weight off to this day, largely thanks to the power of the kettlebell.

Get all of my secrets when you pick up the Kettlebell Challenge Workouts Mega-Bundle, this week only:

=> 57 KB Challenge Workouts ?

To your success!

-Forest Vance
KettlebellBasics.net

PS – This special package is available this week ONLY. Then it’s going off the market, and you won’t be able to buy it. Pick up a copy now:

=> 57 KB Challenge Workouts ?

Metabolic Resistance Training (MRT) is one of the best ways around to burn maximum fat in minimum time.

You’re going to do:

— “Big muscle” movements like squatting, rows and presses (kettlebells are perfect for this)
— Mid-range rep counts (no more than 10) with minimal rest between sets (10 seconds works well)
— High levels of effort – so while I’m not a fan of taking sets to total failure, we’re getting a couple reps away

And it’s NOT easy.

But it’s highly effective.

In fact, many of our clients say it’s worked the BEST out of of anything they’ve ever tried.

Because we take this unique training method, and show you how to combine it with the power of the kettlebell, for ultimate results:

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19 min KB-MRT (metabolic resistance training) workout

Do as many reps as you can of each exercise in the circuit below in 30 seconds. Rest for 10 seconds between moves. Rest for 60 seconds between rounds. Do 4 rounds total:

1 – KB goblet squat (beginner/intermediate) KB rack squat (intermediate/advance) (15 seconds per side)
2 – mountain climber / push up combo (knees / hands elevated or standard)
3 – KB SLDL (30 seconds per side – 60 seconds total)
4 – pull up OR recline row OR 1-arm KB row 15 secs per side
5 – jump rope skips OR jumping jacks OR shuttle sprints OR high knees in place

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You too can start using kettlebell MRT to get into the best shape of your life. Keep an eye out to get started – we have a new workout plan coming out this later week!

-Forest Vance
KettlebellBasics.net

ATTN men and women over 40

If YOU:

• Find that “one-size-fits-all” – type programs don’t work for you
• Have trouble motivating yourself and staying on track
• Have a specific goal you are training for – an event, certification test, etc
• Would like some additional personalized attention, motivation, and care

My “KB Fit Over 40” personalized coaching could be the perfect fit.

Here’s how it works:

1 – Click the link below, and fill out the application.
2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go. You can even join in the daily real-time, follow-along video coaching sessions we do for our local Sacramento, CA client right now if you’d like for extra motivation at no extra charge.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

The other great thing?

This is MUCH more affordable than hiring a personal trainer at your local gym.

And, it’s much more effective!
 
If you were to come work with me privately in person 3x per week at my studio, you’d be paying well over $1000 / month.

And hourly rates for an *average* personal trainer start at $60 / session on the low end… you’d be looking at LEAST $500++

But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.

If we connect and it turns out to be a fit, for just $199.

Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.

And I actually only have three slots available as I write this message.

But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT

Then I’ll review your app, and get back with you ASAP!

Sound cool?

Thanks for the time, and look forward to hearing from you! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
ForestVanceTraining.com

I am going to do a LIVE KB/BW Hybrid Strength Workout tomorrow, July 31st @ 1130am PST.

Would you like to join me?

Sign up for our upcoming 28-day KB/BW Hybrid Strength challenge, and you’ll get FREE access (I’m holding the workout in our private group): https://bit.ly/kbbwhybrid

See, we’re always trying to improve how we do our 28-day Challenges, so that you can keep getting better results.

Some people like to get the workouts in written form and run with it. We give you a “program manual” each week, so that you know exactly what workouts to do and when to do them.

Some people like to see short video demos of how to do the exercises. We also do quick 3-5 “walk-thru” videos for each workout, so that you know how to do all the moves, and you fully understand how to successfully complete the workout.

This month though, we’re ALSO going to add in LIVE, real-time, follow-along-style workouts into the mix. We’ll take you through each workout in the program live, in real-time. It’s about as close as you can get to being here in the studio, working out with us. We’ll be there to push you and encourage you every step of the way. And you can do it any time, any place, with just a couple of KBs, in 20-30 minutes time!

Again, I’m going to do a LIVE KB/BW Hybrid Strength Workout tomorrow, July 31st @ 1130am PST: https://bit.ly/kbbwhybrid

If you’d like to join me, up for our upcoming 28-day KB/BW Hybrid Strength challenge, and you’ll get FREE access (I’m holding the workout in our private group):

Look forward to seeing ‘ya tomorrow!

-Forest Vance
KettlebellBasics.net

Since the quarantine, people have had a big problem.

They are working out at home, without a gym, often using minimal equipment… but they want to be able to get strong and in top shape… and they need real, serious workouts to help them do it!

That’s what we’re focusing on with our upcoming 28-day KB/BW Hybrid Strength Challenge.

And if you’re thinking about signing up, I want you to give this workout a try:

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20-min KB/BW Strength Workout (at home / minimal equipment)

*Pull / Hip Dominant Day

*3/7 method: do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes, and repeat.

Do this with each of the following exercises:

• KB snatch OR 1-arm KB swing (3/4/5/6/7 reps PER SIDE)
• pull ups OR banded pull ups OR 1-arm KB row (3/4/5/6/7 reps PER SIDE)
• KB suitcase box/bench/chair step up (3/4/5/6/7 reps PER SIDE)
• lying “reverse push up” rows

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That should take you around 20-minutes start to finish.

It’s a workout that will actually help you gain strength and lean muscle anywhere, with just a couple of kettlebells and your own bodyweight.

And a fair warning – this is going to hurt 🙂 There wil be some SERIOUS lactic acid build up going on.

HOWEVER – it works! Check out the research below to show how participants got 75% better gains over a 12 week period on this method vs the control group!

Join us for the full 28-day KB/BW Hybrid Strength Challenge at the link below:

=> 28-day KB/BW Hybrid Strength Challenge

And here’s to your continued success! –

-Forest Vance
KettlebellBasics.net

RESEARCH – https://pubmed.ncbi.nlm.nih.gov/30756168/

The 28-day Kettlebell-Bodyweight Hybrid Strength Challenge is LIVE: https://bit.ly/kbbwhybrid

With this new method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

It’s called the “3/7 method” (see research linked below). In the ground-breaking study, participants got 75% better gains over a 12 week period on this method vs the control group. And we’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

Get all the details and sign up to join us at the link below:

28-day Kettlebell-Bodyweight Hybrid Strength Challenge

Look forward to working together!

– Forest and the FVT Team

If you are looking to gain strength and lean muscle…

…but you are frustrated, because your gym is closed…

…or you don’t have access to the equipment that you feel like you need…

…or you are working with limited time…

You are going to LOVE this “3/7 Method” KB/BW Hybrid Strength Workout.

See, I used to think like you.

I used to think that if I didn’t have a full gym set up, I couldn’t get stronger.

I thought that working out at home would be fine for general fitness or conditioning, but that I couldn’t really get strong with just a couple of kettlebells and my own bodyweight.

Boy was I wrong!

See, over the last four and a half months, I’ve done more remote training with clients than I probably have in the last 10 years of my personal training year in total up to that point.

I’ve worked with people that have a variety of goals.

One big one is gaining strength and muscle.

And as times are just weird right now, most people either don’t have access to their gym, or aren’t that excited about going.

So we’ve had to get creative.

We’ve gotten some clients GREAT results.

And the workout I’m sharing with you today is a product of all this work.

Now introducing:

the “3/7 Method” KB/BW Hybrid Strength Workout

With this new method, you’re going to use a unique training style – backed by recent research – to pack on strength and muscle.

And we’ve adapted it so that you can do it with just a couple of kettlebells and your own bodyweight, three to four times per week in about 20-30 minutes time.

Here’s a sample workout from the program:

*Push / Quad Dominant Day

*3/7 method: do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes, and repeat with the following exercises:

• KB push press
• hands-close push ups
• KB tactical lunge
• x-body mountain climber + burpee

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WARNING – this is going to hurt 🙂 There wil be some SERIOUS lactic acid build up going on.

HOWEVER – it works! Check out the research below to show how participants got 75% better gains over a 12 week period on this method vs the control group.

Give today’s workout a try, see how you like it.

To get video demos of the moves above, the rest of the workouts in the plan (today’s sample just covered upper body / lower body pushing), and more, stay tuned! Registration for the upcoming Kettlebell / Bodyweight 28-day Hybrid Strength Challenge opens tomorrow, Tuesday, July 28th, 2020.

To your success –

-Forest Vance
KettlebellBasics.net

RESEARCH ON THE 3/7 METHOD – https://pubmed.ncbi.nlm.nih.gov/30756168/