Got a free sample for you to check out today from Bodyweight Strong.

This is the warm up for phase two of the 12 week training program – it’s a simple sequence you can use to get ready for your next training session.

It can even be done as a simple bodyweight – only workout on it’s OWN, in a pinch.

Check it out:

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Bodyweight Strong – 4 Minute Warm Up / Workout

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– push ups – 10
– inverted rows – 10 (focus on firing up that upper back!)

Do exercises circuit style for two rounds total.

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Now – something important to keep in mind – the exercises here are NOT complicated or exotic – that’s not what Bodyweight Strong is about.

It’s the LITTLE things, the coaching cues, and the extra “stuff” you get in this follow-along style video – with ME as your personal coach – that makes this program unique.

So if you enjoyed working with me in today’s video, be sure to check out Bodyweight Strong – and if it’s a good fit for what you’re looking for, grab a copy this weekend while it’s on sale at 45% off:

=> Bodyweight Strong (Memorial Day sale, save 45%)

Thanks, train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor

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Got an EYE OPENING article to share with you today from owner of Superman Herbs, Logan Christopher.

You see, we live in a world of estrogen dominance, and this is a leading factor in many of the health problems people face today.

To investigate this, the article linked up below discusses what estrogens and androgens are, the many effects of estrogen dominance, how we become overloaded with four bad kinds of estrogens, and lastly what you can do about it.

Check it out at the link below, and let me know your thoughts:

=> Estrogens vs. Androgens (article)

BTW – this article is important for both men AND women.

Women have much more estrogen than men. Men have many more androgens then women. But both genders have both. And both are affected by the modern day environment to become estrogen dominant in a way that undermines their health and performance.

Check out the article below, and let me know what you think:

=> Estrogens vs. Androgens (article)

Thanks -

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

PS - Super Man Herbs produces amazing herbs and formulas that help your health and performance.

They’ve got great stuff for energy, hormonal support (in men and women), working out, and even thinking better.

And right now, you can get 10% off everything they offer – just enter the code “TRYHERBS” to get the discount when you check out.  The link to the article above will take you to their website where you can place your order.

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As a kid, I was a big boxing fan.

The Rocky movies got me interested at first. I still am a huge fan of them to this day.

But I also loved to watch Mike Tyson fight. He would knock out anyone who dared to stand in front of him.

One thing you’ll notice, almost across the board, is the amazing condition boxers are in when they compete. They have a motor that won’t stop – and they’re RIPPED!

Watch a fight on TV the next time you get the chance, and you’ll see what I mean.

This is why I’m a big fan of the Fighter Abs workouts. These workouts are designed after the training methods fighters use to get into top shape – so that you can get the lean, strong, powerful midsections that they have – without actually having to step in the ring.

Check out this “finisher” routine – it’s called “Fighter Fit Abs” – and it consists of a circuit of 4 core exercises, done for 2 rounds total:

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Fighter Fit Abs

– wall bug – 10 per side
– single leg hip lifts – 10 per side
– box plank – 10 reps per side
– hardstyle plank – 3 holds of 10 secs ea (w 5 sec break between holds)

Rest for 30 to 60 seconds between rounds.

Repeat two times total.

Watch the video for this workout and see how to do all of the exercises here:

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Everyone is raving about Fighter Abs, and for good reason – it works!  So if you want to do more workouts like fighters do to get into top shape, WITHOUT having to actually stepping in the ring, be sure to check out:

=> Fighter Abs

Thanks, talk soon -

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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Yesterday’s video from my friend Funk Roberts was a hit -

So we’re back with another one for you to check out today.

Funk recently spent some time in Thailand working with Muay Thai fighters. This workout is one he uses in their training – it’s a descending ladder protocol – and it helps improve cardio and conditioning using bodyweight only.

Whether you are a fighter or just a “regular Joe” looking to lose fat and get into great shape, I think you are going to love this -

Check it out:

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Muay Thai and MMA Workout (BODYWEIGHT LADDER CIRCUIT)

Complete all reps for time.

Side to Side Jumping Burpees 50,40,30,20,10
Thai Push Ups (Knee to Chest) 50,40,30,20,10
Stationary Sprints (4 steps = 1 rep) 50,40,30,20,10
Abs Spring Ups 50,40,30,20,10
Jump Knees 50,40,30,20,10

Watch the video that shows you how to do this workout here:

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If you’re tired of getting so-so results from your current training program, try this Bodyweight Ladder Circuit to shake things up.

And if you’re interested in the training protocols Funk uses with some of the world’s top Muay Thai and MMA fighters, you can learn more about his Spartan Training System at the link below:

=> Funk Roberts Spartan Training System

Train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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44 Best Burpee Exercises Ever! [video]

by admin on May 12, 2016

This is one of my all-time favorite YouTube videos:

My friend Funk Roberts demos 44 different burpee variations in it.  A few of my favorites are:

– One arm battle rope burpees
– Super wall burpees
– Ghetto fence burpees
– Kegger burpee jumps
– Lebert side hop burpees

Hope it gives you some cool new ideas to use in your training routine.

And if you like this video, be sure to check out Funk’s newly updated Spartan Training System as well:

=> Funk Roberts Spartan Training System

Train hard, and talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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When it comes to building world class conditioning levels and torching fat FAST, the kettlebell snatch is one of the best exercises around.

And though there is a bit of a learning curve when it comes to mastering technique with the move, the GOOD news is that it’s a LOT easier to learn than the same move with a barbell.

Got a new video up for you that breaks down:

– How big of a kettlebell you should be using for the exercise
– The “regular swing – high swing – high pull – snatch” learning progression
– The “low swing – clean – high swing – snatch” learning progression
– The bent arm mistake – and how to fix it
– A key mistake most people make at the BOTTOM of the snatch exercise – and how to fix it

And more!

Check out the video here:

And feel free to leave your questions / thoughts in the comments section below.

Thanks for checking out today’s video – hope it helps!

- Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS - Sign up for my kettlebell newsletter by dropping your best email address into the box at the upper right of the page.  You’ll get a FREE copy of my Beginner’s Guide to Kettlebell Training … and you’ll also get first notice when the new Kettlebell Hacks course goes on sale!

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KB Cardio Conditioning Workout

by admin on May 7, 2016

Traditional “cardio” – like running on the treadmill for 30 or 45 mins, or spending the same amount of time on a stationary bike – is BORING!

Plus, doing it in the “traditional” way – at a sustained moderate intensity – isn’t terribly effective for burning fat.

That’s why I love using KETTLEBELLS for cardio.

In just 10 to 15 minutes, you can burn MORE calories that you would in a regular cardio workout … and it’s a lot more fun!

For example, check out this workout from our upcoming 21 Day KBs for Fat Loss Challenge:

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Kettlebell Cardio Conditioning Workout

- 3 to 5 minute warm up at a low intensity – fast walk, practice swing form

then, do 10 cycles of -

- 30 seconds two hand / one hand / hand to hand KB swings
- 30 seconds walk / easy jog / jump rope

finish with -

- 3 to 5 minute cool down at a low intensity – walk, stretch

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Add that kettlebell cardio conditioning workout into your workout rotation today to start burning more fat in less time – and have more fun the process.

And if you’re interested in our upcoming 21 Day KBs for Fat Loss Challenge, I’ve copied info on it – and a link to submit your application – below.

Keep training hard -

- Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Instructor

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FVT 21 Day Kettlebell Transformation Program Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining :)

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

5 – If you have questions about your form / technique on any of the exercises in the program, you can also send me a video of you doing the movement to critique

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

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If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved. Sorry – thanks for understanding! ;)

Also, we have a new software system that I believe has significantly improved client experience, and has made the process more efficient for everyone … HOWEVER, we can still only work with up to 15 folks for this program. So, the first 15 folks to apply, get approved, and make payment will secure their spots. Thanks for understanding about this as well.

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Summer is RIGHT around the corner …

But there are still a few precious weeks to shed some fat and get into top shape … IF you’re dedicated, and ready to rock.

So we are going to do something special.  Something we’ve NEVER done before.

That is, a VIRTUAL 21 Day Kettlebells For Fat Loss Challenge.

And I am excited to announce that we are now officially accepting applications!

This challenge is going to be all about losing fat, get in shape and make a serious body transformation over the next 21 days, using kettlebells as their training tool of choice.

The BEST part is … you’ll be finishing right around Memorial Day Weekend … which, at least here is the US, is pretty much the official start of the summer … which ROCKS! ;)

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining :)

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

5 – If you have questions about your form / technique on any of the exercises in the program, you can also send me a video of you doing the movement to critique

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

#

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved.  Sorry – thanks for understanding! ;)

Also, we have a new software system that I believe has significantly improved client experience, and has made the process more efficient for everyone … HOWEVER, we can still only work with up to 15 folks for this program.   So, the first 15 folks to apply, get approved, and make payment will secure their spots.  Thanks for understanding about this as well.

Rock on!  Thanks for reading – and look forward to (potentially) working with you!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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Just finished up our monthly Challenge workout at FVT.

These workouts give our clients a way to measure fitness improvements over time.

We circle back around and repeat the same workout every three months – so that folks can try to beat their time each time they do the workout.

It’s also something to look forward to and train for, in addition to the number on the scale, or the latest body comp measurement.

And finally, even though the majority of our clients are working towards fat loss as their primary fitness goal, we find that if we incorporate workouts like the one I’m sharing with you today, it makes the process go much faster … and it makes it a lot more fun!

Here is what the workout looked like, if you want to give it a go:

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May 2016 FVT Challenge Workout

– 12 push ups (toes for men / knees for women)
– 3 one arm KB squat to press per side (16k for men / 8k for women)
– 5 burpees
– 10 hanging leg raises
– 7 one arm KB swings per side (24k for men / 16k for women)
– 5 burpees
– 12 inverted rows

Do 5 rounds of the sequence above as fast as possible.

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You got a 25 time limit to finish.

Finishing under 20 mins is great.

Finishing under 15 mins is SMOKING.

If you do try this one, let me know how it goes.

Have an awesome day -

- Forest

PS - Speaking of Challenges … we have a “Last Chance Summer Shape Up” VIRTUAL Kettlebells for Fat Loss Transformation Challenge opening for registration within the next couple of days … so if you’re interested, keep a close eye out … spots will be limited, and the program will be filled on a first-come, first-serve basis.

PPS - Did you see the link I shared to check out my friend Todd’s new RallyAll platform yesterday?

With it, you can sign up for REAL TIME video workouts with a trainer … and you can submit questions in real time, just like a webinar.

Todd is personally leading workouts on the platform currently (as well as dozens of other trainers) … and for now, it’s FREE -

=> Click here to sign up to join Todd at his next 20 minute bodyweight workout on RallyAll

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New Orleans Kettlebell Workout

by admin on May 2, 2016

WHAT a weekend in New Orleans!!

IMG_1613

My friend Fred Zoller invited me to his amazing new Lean Performance Academy  facility to lead a KB workshop.

Spent the day on Saturday with Fred and about 30 of his awesome team members and training clients.  It was literally the most fun I’ve had “working” in a LONG time.

Plus – as you can see from the pic above – was able to carve out a little fun too! :)  Walked around the French Quarter, ate some tasty New Orleans food, and even took a Voodoo tour.

Here is the thing though. I got 24 hours delayed on the way back (!)

My flight leaving New Orleans for delayed …

My connecting flight got delayed …

I ended up switching airlines so that I could get home without staying the night in Los Angeles, and THAT flight got delayed …

It was like the day that would never end!

I felt like Lamb Chop – lol :)

day that never ends

Anyway – after being cramped up in a seated position for all that time – especially being a 6′ 4″ and 245 pounds – I pretty much felt like a giant turd when I woke up this morning.

So first thing, I hit up my “Unlock Your Hip Flexors” routine – and I am feeling much lighter, looser, and BETTER already.

If YOU travel … or sit a lot … or just know you have tight hips … I highly recommend you check out this routine.  It outlines a complete program you can incorporate into your fitness plan to loosen up your hips, reduce pain and get you moving better:

=> “Unlock” your hip flexors with this routine

Okay – back into the grove at the gym today – gotta run!

Train hard this week, and talk soon -

- Forest

PS - Here is one of my favorite drills to help you unlock your hip flexors, that you can try and see results with right away:

THE COUCH STRETCH

- Start by standing in front of a couch
- Put your back knee on the couch and keep your front leg on the ground
- Put your back foot up against the back of the couch
- Lower your body slightly to the floor and/or scoot yourself back to increase the stretch
- Hold for 30-60 secs on each side

couch stretch

=> “Unlock” your hip flexors with this complete routine

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