[new video] KB Hip Hinge – Easiest Way to Get it Right

Learning how to properly hinge at the hips is key to an effective, powerful, safe kettlebell swing.

But a lot of our new clients have trouble with it at first.

One of my favorite drills to teach the movement pattern is shown in today’s video. It only takes a few seconds, but it is very powerful.

Here’s how to do it:

[new video] KB Hip Hinge – Easiest Way to Get it Right

– Get set up like you’re about to do a KB swing
– Instead of swinging the ‘bell, do a couple of vertical jumps
– Then go right into a couple of swings

Since the proper movement pattern used when doing a swing is very similar to the one most people naturally use when they jump, this drill works great.

Give it a try yourself, or with your clients if you are a fit pro, for safer and more effective KB swings, starting today!

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


Our final “KB Shred” Challenge of 2017 kicks off next week.

This is for folks who are serious about taking their results to the next level.

It’s the workouts, the meal plans, the motivation and accoutability and EVERYTHING you need to reach your goals.

And, we have some special surprises in store for this Challenge too!

Keep an eye out … we’ll be accepting applications starting tomorrow – same time, same place!


“No Guts – No Glory” KB / BW Conditioning Circuit

When I was a freshman in High School, we played our games on Thursday nights.

(And we were undefeated! – Colfax High Freshman Team, 1995.)

colfax high football

Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles in full pads or whatever else.

I think our coaches did it so that we wouldn’t go out and get into trouble on Friday nights.

But whatever reason they did it, I learned a lot of great lessons in those days. A big one being, how you can push yourself FAR past the point that you think you can! … and THAT’s what I want you to think about as you go for it on this “No Guts – No Glory” KB / BW Conditioning Circuit:

++ Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – at this link: http://bit.ly/nogutsnoglorykb ++

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

– No rest between moves
– 60 seconds rest at end of circuit
– repeat circuit 1 (beginner), 2 (intermediate), or 3 (advanced) times total

Watch the video that shows you how to do this sequence here – https://youtu.be/ZF5JZQ4k1VA


All you need for this workout is a single kettlebell – and you can get it done any time, any place.

It may look simple on paper, but it is ROUGH, trust me.

Give it a try this Friday, let us know how you do.

And have a great weekend! –

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

PS – Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb


Hill Sprints + Extreme Anabolic Kettlebell Program

++ I am giving away the Extreme Anabolic Kettlebell Program FREE – see the bottom of this message for details ++

Hill sprints are safer and easier on your body than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

We have did a TON of them in prep for the Spartan Beast we just completed in Lake Tahoe a couple of weeks ago.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

We ended up doing different types and variations, too. Sometimes we were running up a short hill. Sometimes we were climbing longer hills. Sometimes we went the local football stadium and ran the bleachers. Sometimes we went to the stadium parking garage and ran the steps. And sometimes we even carried weights – like sandbags – with us up the hills / steps.

Because, we knew that we were going to encounter challenges like this during the race. But also, as a result, everyone doing the training got in GREAT shape.

If you want LOTS of specific hill sprint workouts – programmed out, telling you exactly what to do, and how to do it – organized into a full program to help get in amazing shape, I highly recommend that you check out:

=> Anabolic Running

And the bottom line is, if you are looking for a cardio form that is safe and easy on your body, that improves your running form, and that burns a ton of fat in a short amount of time, I highly recommend you incorporate hill sprints into your training today.

Train hard, talk soon –

– Forest Vance

PS – The Extreme Anabolic Kettlebell Program chooses kettlebell exercises scientifically shown to achieve the greatest anabolic response (boosting testosterone and growth hormone).

It also uses very little rest in between sets as these types of fast-paced workouts have been shown to increase anabolic hormones naturally as well.

If you order Joe’s Anabolic Running program through one of the links in today’s email (you must click a link from MY email LAST before you order!), you will get the full program for FREE! – Joe will send it to you personally at the end of his Anabolic Running sale.

So if you want to Extreme Anabolic Kettlebell Program for FREE – just be sure that the link below is the LAST ONE you click before you order:

=> Anabolic Running

And then Joe will automatically send you the bonus at the end of the sale!


[video] Kettlebell Exercises for Beginners – the Imaginary Swing

When we get new boot camp clients at FVT, one of our primary goals is to get them up to speed on their kettlebell swing form as fast as possible.

(This is because it’s such a great exercise for burning fat and building world class conditioning, and we use it as a staple in our workout programming.)

One GREAT drill we use to help refine swing form – with beginners, and intermediates / advanced trainees alike – is what we call the “Imaginary Swing”.

Watch the video, give it a try, and see the benefits today!

– The FVT Team


FVT Grand Opening 15 Min KB / BW Boot Camp Workout

We had our Grand Opening for our new studio location yesterday:

To kick off the day, our city district rep came out with the ribbon and the giant sissors, and we did a ribbon cutting to mark the official opening of the studio!

Then, we had healthy snacks, drinks, a raffle, as well as 15 minute “mini” KB / BW boot camp workouts on the hour, every hour, from 9am to 12pm.

Since you missed being there in person, I wanted to share what the workout looked like – so that you can get it in, as an extra fat-burning session this weekend:

FVT Grand Opening 15 Min KB / BW Boot Camp Workout

– perform as many reps as you can of each exercise in 30 seconds
– rest for 15 seconds between exercises
– do the exercises one after another, in circuit fashion
– rest for 60 seconds at the end of each round
– do 3 rounds total



NOTE – key with this workout – to make it challenging for different ability levlels – is getting each person to modify the movements to make them the right level of intensity for THEM and THEIR fitness level.

For example, we can vary the height of the box step ups for different folks, as well as have them add weight to make it more challenging if needed.

The push ups can be done with the hands elevated, from the knees, or from the toes.

The squats can be done with NO weight, or with different KB weights.

The rows can be done from different angles.

The burpees can be modified to make harder or easier for each individual.

This is how you take what probably looks like a “basic” workout, and make it challenging and great for ALL folks, no matter where they are at with their fitness level.


If you happen to be in the Sacramento area, we invite you to come out for a workout at our facility!

If not, the next best thing we have going is the Ultimate Kettlebell Results package:

=> Ultimate Kettlebell RESULTS – complete 16 week KB / BW / BB program from FVT

Thanks, have a great Sunday, enjoy the rest of your weekend, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training


“Beg for Mercy” – Upper Body KB Crusher

It’s Friday the 13th.

So in honor of this special day, I present to you the “Beg for Mercy” – Upper Body KB Crusher …

… because it’s a KILLER! ….and begging for mercy is what you’ll be doing by the end :)

Give it a try today:

“Beg for Mercy” – Upper Body KB Crusher
from the Ultimate KB Results Package


KB Presses – Do four ladders up to 3 reps each.

The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BURNER – set your timer for 12 minutes, get as many rounds as possible!

3 pull ups (use band assist if needed, OR do 9 inverted rows)
5 dips (use low bars and foot assistance if needed)
7 push ups (knees OR toes)
9 KB swings


We have an incredible deal going this weekend on jumbo package of my top KB workout programs.

If you like the “Beg for Mercy” – Upper Body KB Crusher, you’ll LOVE this:

=> Friday the 13th – Ultimate KB GAINZ Package – save up to 76%


Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE!

Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE!

FINALLY – get muscles and look lean with this ultimate package of 48+ top-secret, unreleased kettlebell workouts.

This is THE “underground” KB workout collection for the Ultimate Kettlebell Fan.

BUT – it’s on a dime sale, so the price goes up with each person that buys.

See all you get with the package and grab your copy now using the link below:

Ultimate FVT GAINZ Pack – 48+ Unreleased KB Workouts

To your success!

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

PS – You are going to LOVE the Ultimate FVT GAINZ Pack – 48+ Unreleased KB Workouts!


“Nowhere to Run” – 18-min KB workout

Check out this new 18-min KB workout.

You can do it any time, any place – all you need is a kettlebell and a pull up bar.

It is a sample from my new program – more info at the bottom of this post – designed to help you with getting the muscles and looking lean.

*Video exercise demos, weight recommendations, etc are included in full program


“Nowhere to Run” – 18-min KB workout

1 – Do 7 KB squats


Between sets of the KB squats, you’ll do 10 push ups (toes, hands elevated on bench, or from the knees)


2 – Do 5 burpee pull ups


Between sets of the burpee pull ups, do 10 alternating reverse lunges per side


3 – CIRCUIT – move from one exercise directly to the next; no rest between moves; do 3 ROUNDS TOTAL:

1 arm swing, right hand – 7
side plank, left side – :30 second hold
1 arm swing, left hand – 7
side plank, right side – :30 second hold


We have an incredible deal going right now on a jumbo package of my top KB workout programs.

If you like the “Beg for Mercy” – Upper Body KB Crusher, you’ll LOVE this:

=> Friday the 13th – Ultimate KB GAINZ Package – save up to 76%

Thanks for reading, talk soon –

– Forest Vance


5-part “Anabolic Sleeping” protocol

Considering the impact sleep has on our overall health, it should be higher on our priority list than it actually is.

People who are chronically sleep deprived likely have lower Testosterone, decreased immunity, greater chance of developing diabetes, and overall increased chance of mortality.

But getting the PROPER amount of sleep is scientifically proven to boost muscle growth, fat loss, and recovery.

Here are some ways to optimize, with what we call the “Anabolic Sleeping” protocol:

1 – White noise – Such as a fan. Since noise is probably the most common disruptor of sleep, you are likely to have a positive effect from this.

2 – Dark – Light is another common sleep disruptor that we may not even be aware of. Keep the room you are sleeping in as dark as possible.

3 – Support – Get set up in a comfortable and supported way to sleep. You can use pillows to support individual body parts of needed to work around injuries etc.

4 – Stress – Do a “brain dump” – write down what you’re thinking about and worrying about before bed.

5 – Have a ritual – Put all of the above items together into a ritual you do every night.

Those are the 5 secrets every person looking to add lean muscle, lose body fat, and improve performance should know about improving their sleep.

If you found this article helpful and want to take your GAINZ to the next level, I also recommend you check out the full “Anabolic Sleeping” protocol at the link below:

=> “Anabolic Sleeping” protocol

Train hard, talk soon! –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement


“Catabolic Sleep” is killing your GAINZ (and what to do about it!)

We are always on the lookout for the newest workout, diet, and supplement regime that will help us shed fat and add lean muscle.

But one thing we often forget is that your body is PRIMED for building muscle during sleep.

If you are not sleeping well, much of your workout efforts could actually be wasted.

Because, during sleep, the repairing of muscle and other tissues occurs, as well as the replacement of aging or dead cells.

Your hormone levels are also impacted BIG time during sleep.

Here are some signs you might not be getting enough:

– You hit the snooze button on your alarm at least once every morning. Regardless, you wake up tired, sluggish, and unmotivated despite going to bed at a decent hour most nights
– You try losing body fat … yet each morning you’re heavier on the scale or stuck at the same weight as the day before despite eating healthy and exercising
– You struggle to focus at your job and get passed up for promotions and bonuses by the “young bucks” in your workplace
– You experience inconsistent energy swings throughout the day and take naps during the week
– You wake up in the middle of the night or have trouble falling asleep within the first five minutes of closing your eyes in bed

So what to do about it?

Here are a few basic tips to start:

– Avoid alchohol and caffeine at night
– Set up a correct sleeping enviornment
– Train hard – but not so late in the day that it distrupts your sleep
– No screen time before bed – TV, phone, etc
– Do a “brain dump” – write down what you’re thinking about and worrying about before bed

If you are serious about improving your sleep, I also recommend you check out the “Anabolic Sleeping” protocol:

=> “Anabolic Sleeping” protocol

I will be back with more info on it later this week, but for now, click the link above to get all the details on this “overnight muscle building solution”.

Thanks, hope these tips help you improve your sleep, and stop killing your GAINZ!

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement