Category: Tips and Tricks

“Garage Gym” KB/DB Complex Workout

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Product Reviews, Tips and TricksLeave a comment

Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

— Overhead Press (two KBs or DBs)
— Front Squat (two KBs or DBs in rack position)
— Bent Row (two KBs or DBs)
— Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
— Renegade Row (two KBs or DBs)

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This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success –

– Forest Vance
ForestVance.com

WOD vs Progressive Overload [print this out]

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and TricksLeave a comment

Here is a critical mistake a lot of people make in their training.

They have what I’d call a “WOD” (Workout of the Day) Mentality.

(This is not any sort of specific reference to Crossfit, by the way – I’m sure some Crossfit programs do a great job of programming their workouts over time.)

You either make up, or do a Google search, or even check out the FVT Newsletter, and decide on your workout for the day.

It’s cool. It’s fun. It’s hard.

You feel like you are getting a great workout.

And you actually may be!

This type of approach will work fine for a short period of time.

If you’re not working out consistently, and you go to doing this three or four times per week, you are going to get some results in the beginning.

But it’s NOT the best way to set things up for continued success.

Because eventually, you will plateau.

You won’t be able to do more push ups than you could last month. Or swing a heavier KB. Or press a bigger KB. Or do more pull ups.

And as a result, your fat loss and muscle gain results will plateau too.

You see, you need to have a planned out program – that focuses on the concept of progressive overload – if you want to make continued strength and performance gains.

So maybe I have a 6 week training plan – like we give you in our upcoming “300” – 42 Day Kettlebell Challenge.

Week one, I do some kind of “benchmark workout”, where I can get an idea of where I am at with specific performance indicators.

(Check out the “300” – 42 Day Kettlebell Challenge BENCHMARK WORKOUT for an example of this HERE.)

Then, over the next 6 weeks, I work on improving specific movements.

Maybe I’m doing KB presses every week, and I’m trying to add a couple of reps to my total, so that I can progressively overload my body and get incrementally better.

Maybe I’m doing pull ups, and I’m adding an extra rep to my total each week, so that I can progressively overload my body and get incrementally better.

It’s all planned out and fits into an overall, progressive scheme.

Then I repeat my benchmark workout at the end to “test out” – and I can actually see and measure my improvement!

I pat myself on the back!

Take a few days off to recover.

And start another planned out training program for my new goals!

To sum up – if you want to keep progressing in the long term, you CANNOT take this “workout of the day” mentality.

You need to follow a plan that is well thought out and specific to your goals.

Join us for the upcoming “300” – 42 Day Kettlebell Challenge to start on one today:

“300″ – 42 Day KB Challenge (spots limited to 25)

And here’s to your continued success!

– Forest and the FVT Team
ForestVance.com

Hybrid Kettlebell Muscle – Sample Workout

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Today I want to hook you up with a sample workout from my new Hybrid Kettlebell Muscle program.

Although dozens of folks have already started on the program since we announced its release yesterday … it makes sense to get a feel for what the workouts you’ll be doing look like, before committing to doing it:

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Hybrid Kettlebell Muscle – Sample Workout

PART 1

Perform five reps of the “modified sumo” deadlift. (You could alternatively do a double KB sumo deadlift if you do not have access to a barbell).

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 95 pounds (women) and 135 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press

(If you only have one kettlebell, do 5 reps per side)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

FINISHER – Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– Split squat with single KB in goblet position – 10 reps per leg
– Hamstring fall out – 5
– Spiderman climb w push up – 10 reps PER SIDE –

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Now in the full program, we give you recommended weights for each exercise, so that you have an idea where you should be, and where to start.

We also give you video demos, so that you know how to perform all of the exercises with safe and effective form.

But this sample should give you a great idea.

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Hybrid Kettlebell Muscle is NOT complex – but that’s what makes it powerful.

Each exercise in every workout is chosen for a very specific reason – to move you towards your goal of getting stronger and more muscular, six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific weights every time you work out, based on a percentage of your training goals for the end of the six weeks.

Learn more and get the full program at the link below:

=> Hybrid Kettlebell Muscle

Here’s to your training success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

(video) KB / BW 5 Minute Challenge Workout

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Here is a quick, fun challenge to try.

You can do this at the end of today’s session, or even as a quick stand-alone full-body blaster if you’re pressed for time:

KB / BW 5 Minute Challenge Workout

— Set your timer for 5 minutes
— Start by performing 1 KB clean and press on the left side, and KB one clean and press on the right side
— Follow this immediately with one double burpee (double burpee = burpee with TWO push ups)
— Without resting, go immediately into TWO clean and presses on each side, and two double burpees … followed by three clean and presses on each side, and three double burpees, etc …
— “Climb the ladder” and get as high as you can in 5 minutes!

Check out the video here:

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We’re kicking off “Foundations week” for our upcoming 42 Day KB Shred Challenge TODAY.

This is a program specifically for folks who:

— Like the idea of high – intensity training, but haven’t worked out for a while, and want to start slow.
— Want some extra time to focus in and learn proper technique.
— Are coming back from an injury, and want to make sure they start things on the right track.

I would be working with you closely, coaching you through a special one week training plan, helping you get ready for our upcoming 42 Day KB Shred Challenge, starting the next week.

We’d be working on the foundational KB moves, help you to refine your form, and build your base of fitness.

You can still get in, but you’ll need to submit an app ASAP:

http://bit.ly/kbfoundations

Hope to hear from ya 🙂

And to your success! –

– Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

Kettlebell Boot Camp Workout + “Fit Pros Week” @ FVT

On By adminIn Kettlebell Workouts, Tips and TricksLeave a comment

We are just a couple of weeks away from the start of what is the busiest time of the year in fitness.

The Holiday season will be over, and everyone will be ready to get back on track, and into their regular routine.

So for the next few days, we are going to focus on content and training materials for fitness professionals.

(Don’t worry – we’ll have useful content for non-fit pro, hardcore kettlebell fans too!)

I’ll be hooking you up with sample kettlebell boot camp workouts, like the one today, from my CORE Kettlebell 2.0 System …

… as well as professional development resources for trainers and coaches, like my Strength Coach Business course …

… and possibly even info on how to package up your fitness knowledge, and take it online (like my 30 Day Product Creation Challenge).

Let’s start with today’s Kettlebell Boot Camp Workout:

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Kettlebell Boot Camp Workout
CORE Kettlebell System 2.0

(warm up)

Do the following circuits twice, no rest between circuits. Each exercise
should be done for 30 seconds:

– Easy shuttle run
– Slow bear crawl
– Ring rows
– Jump squats

(main workout)

Complete 3 rounds of all moves, work 1 minute at each station. Allow 20 seconds to transition between stations, rest 1 minute between rounds:

– KB Goblet squat
– KB swing
– Burpee Broad Jump
– KB 1 arm press (30 secs per side)
– High knees

(finisher)

Do the following circuit as many times as possible in 4 minutes, resting only when needed:

– 5 inchworms
– 12 1 arm KB rows per side
– 5 spiderman climbers per side

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Trainers and coaches – plug this workout in, and use it with your clients for better results and more referrals.

Hardcore kettlebell fans – do it yourself, it’s a real challenge!

Get the complete CORE Kettlebell System 2.0 here

And stay tuned for more great content to come during “Fit Pros Week” at FVT!

– Forest Vance
Master of Science, Human Movement
Owner and President, FVT Boot Camp and Personal Training
Owner and President, FVT Worldwide
ForestVance.com

[new video] Learn the Kettlebell Snatch

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

Today’s video was filmed at one of my recent Kettlebell Basics workshops.

In it, you will learn the basics of the snatch, in about 3 minutes!

First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:

Then, we are going to break the movement down into pieces / steps.

When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.

When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.

We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.

The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.

If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.

Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.

NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.

Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.

And viola! You just learned the kettlebell snatch 🙂

To your success!

– Forest Vance

PS – Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:

http://bit.ly/kbgainz2

Your success depends on following a tested, proven workout like it!

[guest post] Kettlebell Workout for Women Over 40

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Today’s article and workout is from Sarai White, coach at FVT Worldwide, and who you’ll be working with in Forever Strong – Elite Coaching for the 40+ Woman!

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At this point, most of us have seen amazing examples of female athletes absolutely dominating. So it’s apparent that being a woman is not at all limiting, and that we can pretty much do anything we put our minds too.

However, there is one factor that seems to still be stuck in our heads: AGE.

There’s something about hitting the big 4-0, 5-0 and beyond that makes a lot of women feel like they can’t do all the things that younger women can do.

I hear it all the time when working with a new client “ I’m 45, 48, 53, ect, this body can’t do that anymore!”

These are the same women that with consistency and a mindset shift have gone on to crush their strength goals while working with me. They are deadlifting more weight, running faster, and being more athletic than they ever thought possible at “their age”.

The truth is, age is a factor, but not a limiting factor. What it is, is something that needs to be worked in and accounted for in the overall plan on how to hit your goals and beyond.

For instance, how you warm up and mobilize most likely needs a bit more attention. No doubt you have specific and unique ways in which your body moves or has trouble moving, that you should spend more time addressing in your warm-up.

The rate at which you progress moves may need to be shifted. Perhaps taking an extra round to break things down a bit more so that your muscles and joints can get warmed up and ready to move the way you want them to safely.

You also will perform your best if you give attention to your recovery between sessions. Things like stretching, foam rolling, fascia work or even a weekly yoga class.

Here is an example:

Kettlebell Workout for Women Over 40

WARM UP

3 rounds of:

Cardio move that works for your body (jumping jacks, high knees, jump rope) – 50 seconds
Slow spiderman crawl -8/ea side
Down dog to Childs pose -5
Instep taps – 8/ea side

MAIN WORKOUT

This workout is made up of combo moves. It’s not unusual for them to feel awkward in the beginning even if you are already training with KB’s.

A good way to progress this workout, is to do all of the moves separately to make sure that you have a solid foundation before combining them into these fast paced combos.

It might look something like this:

(round one)

KB snatch – 5/ea
Reverse lunge – 5/ea
Basic 2-hand KB Swing – 10 reps
KB Floor press – 5 then into Turkish sit up 5, repeat on other side
1-arm RDL – 5/ea
1-arm KB Bent over row

(round two)

If you are feeling comfortable with all the moves start to combine them. You can jump right into combining all the moves, or still leave separate any moves that might need a bit more technique refinement:

Kettlebell Snatch to lunge 6/ea
Lateral walking KB Swing 8/ea
KB floor press to Turkish Sit-up 8/ea
KB 1-arm RDL to bent over Row 8/ea

Complete 4 Rounds AFAP (as fast as possible), resting as needed to maintain proper form.

RECOVERY

When you are done, you can do the same moves in the warmup, minus the cardio move, as a great post-workout stretch. It would also be beneficial to spend just 3 minutes foam rolling all the major muscle groups.

Watch the video that shows you how to do the workout HERE => https://instagram.com/p/BamnnKpD48x/

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Once all of this is dialed in, there is no limit to what your body can do. I have seen this over and over again as I’ve worked with thousands of women in the last 11 years.

Don’t even let anyone, including yourself, tell you that you can’t do something just because of the number of years you’ve lived on this earth. Get after it!

– Sarai White

PS – I’d love to work with you to develop a 100% customized plan for YOU. Details on “Forever Strong – Elite Coaching for the 40+ Woman” at the link below:

Forever Strong – Elite Coaching for the 40+ Woman

(new video) Hybrid Kettlebell Strength – Workout B

On By adminIn Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:

http://forestvance.com/kbchallenge2

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Hybrid Kettlebell Strength – Workout B – “Metabolic Conditioning”

Unlike our max weight day, this workout maintains a high level of intensity with much less rest. This workout has three pairs of exercises.

Set a timer for 5 minutes, and do as many rounds of that pair of exercises that you can. 60 seconds of rest between each set of exercises.

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1st Set

Squat to Overhead Press with KB (6 each side)
12-15 Inverted Rows

Aim for four rounds with perfect form.

2nd Set

7 Burpees
15 Two Hand Kettlebell Swings

Set a goal of hitting 5 rounds in 5 minutes.

3rd Set

Kettlebell Figure 8 to Hold (12 each side)
12 Plank to Push Ups

Set a goal of hitting 3 rounds in 5 minutes.

Make sure to end your workout with some static stretches.

Watch the video for this workout here:

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For a limited time, get the full Hybrid Kettlebell Strength and Conditioning workout plan FREE when you get KB Challenge Workouts 2.0. Details below:

http://forestvance.com/kbchallenge2

REGENERATE Hinge Sequence 1 (free sample)

On By adminIn General, Tips and TricksLeave a comment

If you are like me, you like to train HARD!

You push yourself to the limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

And these nagging aches and pains and injuries end up getting in the way of your workouts, and your LIFE!

The solution that I have come up with personally, for my training clients, is this:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Now incorporating these sequences into my own training and with my clients over the last few months has been a GAME CHANGER, and I want to get this program into as many hands as possible. So I am putting it up on sale later this week, in celebration of my 37th birthday.

In the meantime, here is a free sample:

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REGENERATE Hinge Sequence 1

*Hold each pose / stretch for 60 seconds
*Do this sequence to help you recover from Deadlifts, KB Swings, Cleans, Snatches, or any other hip dominant exercise

Reverse Pigeon Stretch (60 seconds per side) https://www.youtube.com/results?search_query=reverse+pigeon+stretch

Wall Hamstring Stretch (60 seconds per side) https://www.youtube.com/results?search_query=wall+hamstring+stretch

Modified Cobra Pose https://www.youtube.com/results?search_query=modified+cobra+pose

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REGENERATE Hinge Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that Deadlift, KB Swing, Clean, Snatch, or any other “hip dominant” workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situation is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it.

So stay tuned – it will be up for sale very soon!

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

quick favor?

On By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Hello!

Happy Monday to you :)

So, because we are opening up the application period tomorrow, March 27th, for the April 2018 28 Day Kettlebell Shred Challenge …

And in these Challenges, I hop on a live video every week, to answer questions, go over KB technique tips specific to the workouts we are doing in the current programming, etc …

I have decided, for this week, to do a live video QnA for EVERYONE on both my KB newsletter list, and that are fans of my KB Basics FB page.

And I was wondering, can I get your help with this?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training technique.

Maybe the KB is whacking you in the wrist when you do your cleans. Maybe you want to incorporate Turkish get ups into your routine, but you are getting stuck at a specific place in the movement. Maybe your lower back is bothering you when you do KB swings. Etc etc etc.

I will be on the live video for about 20 minutes TOMORROW, Tuesday, March 27th at 1030am PST. And I will answer the questions that come up the most in the comments of the of the post at the top of my KB Basics FB page.

You can hop on live, and you’ll also be able to watch the replay.

Cool?

Please visit the page linked below:

http://facebook.com/kettlebellbasics

And leave me your #1 question in the comments of the post at the top of the page, when it comes to KB training techinque.

Thanks in advance –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
http://facebook.com/kettlebellbasics

PS – We will be accepting applications for the April 2018 28 Day KB Shred Challenge starting tomorrow, Tuesday, March 27th, 2018 – stay tuned.