Category: Videos

10-min Lunge/Swing/Push/Burp Workout! [new video]

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10-min Lunge/Swing/Push/Burp Workout! [new video]

Do as many reps as you can of each exercise in 30 seconds. No rest between moves; 30 seconds rest between rounds; repeat sequence four times total:

  • KB Rack Lunge (right side rounds 1+3, left side rounds 2+4)
  • Push Up
  • One-Arm KB Swing (right side rounds 1+3, left side rounds 2+4)
  • Burpees

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When you pick up a copy of Bodyweight Strong this week, my twelve week program designed to help you triple your strength, save your joints, and gain up to 7-10 pounds of lean chiseled muscle in only 12 weeks using just your own body weight:


I am also going to hook you up with a copy of my best-selling ebook, “The CORE Kettlebell Challenge”, 100% free!



Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell “2-for-1”

If you train at home, in your garage, etc. and have limited access to equipment – but still want to gain strength and/or muscle…

If you are beat down from years of hard training and heavy lifting and are looking for an alternative training method…

If you love training hard and heavy, but just want a break / change up from your normal routine…

You will LOVE these programs.

Bodyweight Strong has sold almost 10,000 copies for a good reason. You will learn the skill of building strength and lean muscle with just your own bodyweight – something you can use for life!

The CORE Kettlebell Challenge is my “flagship” kettlebell training plan that I refer all new clients to start with. You will learn a little about me and story – how I went from NFL offensive lineman to out-of-shape in-active guy to 80 pounds weight loss and now helping people around the world transform their bodies and lives with kettlebells. Plus you get an awesome 40-day training plan to transform into a lean, mean, kettlebell-swinging machine!

We have them both on a “2-for-1” special, this week only. Click the link below for more info and to order now:

-> Bodyweight Strong + CORE Kettlebell – special deal, this week only

I look forward to hearing your success story!

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

[new vid] 10 Minute Kettlebell Workout for Fat Loss

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

If you want to:

— Get back to your fighting weight!

— Challenge yourself, but not break yourself in the process

— Avoid the expense and hassle of the gym

…then you need kettlebell workouts like the one I’m going to share with you today in your life!

Get your timer. Set it for 10 minutes, and do as many rounds as you can of the sequence below:

— 5 burpees

— 5 alternating kettlebell goblet lunges (per side)

— 10 push ups

— 10 two hand KB swings

— 20 jumping jacks

With workouts like this one, you’ll start burning extra fat, you’ll start challenging yourself more while at the same time taking it easier on your body, and maybe best of all you’ll have a convenient workout you can do any time, any place!

Check out our upcoming 28-day KB MRT Challenge for more workouts like this put into a complete program, plus coaching and support from me and my team: 28-day KB MRT Challenge (starts Monday, May 10th, 2021)

-Forest Vance @ KettlebellBasics.net

(new video) KB Clean + Press Technique, Part 4

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Got a new video for you to check out over on YouTube! This is the fourth part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn a highly effective, 5-second drill that you can use to instantly boost your pressing power before your next workout:

I also wanted to make sure you got the note I sent yesterday on a new home-study course called “277 Home Exercises You’ve Never Heard Of”. This is a great resource specifically for fit pros and intermediate/advanced trainees:

-> “277 Exercises You’ve Never Heard Of” (for fit pros + intermediate/advanced trainees)

That’s it for today… hope both of these things help, and talk soon!-

-Forest Vance @ KettlebellBasics.net

KB “Quad Stretch” Walking Lunges [vid]

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“The Best Home Gym Exercises You’ve Never Heard Of” – KB “Quad Stretch” Walking Lunges

Don’t let the name scare you…the exercise itself will do that just fine…

When you’re training at home, you likely don’t have access to a leg extension machine for targeting the quads (and honestly, most leg extension machines aren’t that great for your knees anyway).

This exercise takes a Walking Lunge and changes it around so that you’re holding the KB BEHIND your legs. Instead of focusing on pushing yourself up with the front leg, like with a normal walking lunge, and which is where knee stress can be an issue, you focus on straightening out the BACK leg against the resistance of the kettlebell. Then you step forward onto the other leg.

Go up and down your floor a few times…until your quads turn to pudding.

You don’t need much weight for this one. Just focus on extending that back leg on every single rep in order to come up and your quads will have no choice but to fire.

For an extra stretch on the quads, at the bottom of each rep, when your back knee is on the floor, you can also lean your torso back a bit, then extend your leg. This makes the exercise that much worse… (in a good way…and yes, there is such a thing)…

Watch the video that shows you how to do the exercise here ->

One thing I’m always doing is looking for new, innovative exercises to add into workouts.

A resource like this one is invaluable if you are doing the same:

-> “The Best Home Gym Exercises You’ve Never Heard Of“

It contains 277 incredibly effective exercises (like the One Leg Glute Deadlift) you can do with just basic equipment.

If you are more of an intermediate/advanced trainee, and you understand the basics of program design, this tool is invaluable.

For example, yesterday I was designing workouts for our studio clients for the coming month. I had a slot where I was looking to plug in a single leg hinge movement for four sets of 8. We had done SLDL’s for the last couple of cycles, I wanted something to give a similar effect, but also wanted
to change it up from a physical and mental stimulus perspective. I found what I needed in this guide!!

This book has a ton of exercises for every major muscle group in your body…chest, biceps, triceps, back, traps, quads, hamstrings, glutes, shoulders, calves, and abs…

…literally everything you need for a complete workout using just a few pieces of equipment.

Click here to discover how these unique, new exercises will hit your muscles in ways that beat even the best machines at the gym!

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist

NEW VIDEO – Got Kettlebell Blisters? Try This!

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I hear from a lot of guys just getting started with kettlebells… OR even from guys that have been training with them for a while!… that are getting blisters on their hands during workouts.

This should NOT be happening, especially during your regular training. If it is though, watch my new video where I break down a simple technique that should help!

If you want more personal coaching from me, also be sure to check out the Online Kettlebell Bootcamp – 14 Day Jump Start we are testing out this week:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

You’re going to get the daily at-home kettlebell workouts, the rapid results meal plan, plus the accountability and support you need for success!

And not only will you have the exact training and nutrition program you need to jump start your fitness over the next 14 days, you’ll have me and my team in your corner for accountability, coaching, and feedback, every step of the way.

All for a lower cost and more convenience than attending a boot camp class at your local training center.

Fill out the form below, I’ll review your application, and get back to you ASAP:

-> FVT Online Kettlebell Bootcamp – 14 Day Jump Start

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

10 Minute KB Workout for Fat Loss

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Try this short, sharp 10 minute kettlebell workout any time to loosen up, burn a few extra calories, and improve your mood:

10 Minute KB Workout for Fat Loss

Set your timer for 10 minutes. Get as many rounds as you can of:

– 5 burpees

– 5 alternating goblet lunges per side

– 10 push ups

– 10 kettlebell swings

– 20 jumping jacks

Repeat as many times as possible in 10 minutes.

Watch the video that shows you how to do this workout here -> https://youtu.be/e3Lr1atkDm0

-Forest and the FVT Team @ KettlebellBasics.net

(new video) KB Clean + Press Technique, Part 3

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

Got a new video for you to check out over on YouTube! This is the third part in the kettlebell clean and press series I’ve been working on over the last few weeks. You’ll learn how to avoid those bruised and banged-up forearms with the “towel drill” – check it out:

-> (new video) KB Clean + Press Technique, Part 3

I also wanted to make sure you got the note I sent yesterday on a new bodyweight workout, specifically designed with men 40+ in mind. This is a great program, and also a great compliment to what you are doing with your kettlebell training:

-> new Bodyweight Strength Workout for Men 40+

That’s it for today… hope both of these things help, and talk soon!-

-Forest Vance @ KettlebellBasics.net

[new video] 5 min Kettlebell Turkish Get Up + Burpee Finisher

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I love to finish my workouts with one to ten minute kettlebell “finishers”. These consist of a few moves done at high intensity, incorporating both cardio and resistance exercise, to full exhaust the body.

I like to think of it as a final chance to push my limits and maximize fat loss and / or muscle growth for the day!

Here is one of my favorites:

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5 Min Turkish Get Up + Burpee Kettlebell

Prescribed weight = 24k men / 16k women

Set your timer for five minutes.

Start doing Turkish Get Ups. Switch sides after every rep.

Every minute, on the minute, stop and do three burpees.

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I use finishers like these – customized to each client’s individual goals / needs / fitness level, of course – with most, if not all, of my KB Fit Over 40 – Personalized Coaching clients. If you are interested in getting a program designed SPECIFICALLY for you, so that you can reach your kettlebell goals as fast and safely as possible, CLICK HERE.

Train hard, talk soon –

-Forest Vance

Kettlebell Specialist

Over 40 Training Expert

KettlebellBasics.net

New Video: Kettlebell Clean and Press Technique, Part 2 – the Drop

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Got a new video for you to check out in our kettlebell clean and press technique series!

In part one of this series, we talked about the importance of proper grip when performing a kettlebell clean and press. We review this at the beginning of today’s video.

What’s called “the drop” is the main portion of the kettlebell clean and press exercise that we cover in today’s training segment. You’ll learn how to quickly and easily master this portion of the exercise. I also cover some common mistakes that people make, and some simple drills to address them.

If you liked this video, you can get a full week my “300” KB Challenge program for free at https://bit.ly/300kbchallengesample

Here is to your continued kettlebell training success!-

-Forest Vance, Master of Science in Human Movement, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

New Video: 9 Minute Kettlebell Rack Carry – Push Up – Sprint Finisher

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Got a new video up for you to check out!

This is a kettlebell rack carry + push up + sprint “finisher” that you can add to the end of your workout to burn some extra fat and kick your metabolism into overdrive.

Watch the video HERE, give the sequence a try, let me know what you think.

And don’t forget to sign up for our upcoming 28-day “300” KB Challenge for men and women over 40 at the link below. We start this coming Monday, March 15!

-> “300” KB Challenge for Men and Women Over 40

-Forest and the Team at KettlebellBasics.net