Some people say that “hybrid” training is a myth.

That you can NOT gain muscle AND lose fat AND improve performance etc … all at the same time.

That FOCUSING on ONE goal is the fastest way to make progress.

I disagree!

I mean, sure – if you are TRULY on the path to becoming an elite athlete – you need to focus on your sport. Get really good at THAT – nothing else. You’re not going to be a world – class endurance runner and ALSO be able to deadlift 700 pounds.

But for us who are trying to just feel great … be strong … lean … and be ready for any challenge that life throws at us … I believe that “hybrid” training is the way to go.

And it’s the approach we take in Invincible Body.

Take this 10 minute BW / KB “hybrid” circuit for example:


– 10 close push ups
– 8 Bulgarian split squats (per leg)
– 12 KB swings (heavy as possible)

Get as many rounds as possible in 10 minutes.


We’re working in lower rep ranges, where we can still use a good amount of resistance and get STRONGER …

We’re also pushing the pace with the workout, keeping our heart rate up, and hitting the CONDITIONING component as well.

And it only takes us 10 minutes to do!

Moral of the story … if you want to just feel great … be strong … lean … and be ready for any challenge that life throws at us … I believe that “hybrid” training is the way to go.

And if you want more workouts like this one … a whole program, in fact, based around this idea of “hybrid” training … then check out Invincible Body. It’s on a special sale for this 4th of July Weekend:

=> Invincible Body (4th of July “Freedom from Body Fat” sale)

Have a great one -

- Forest Vance

PS - Check out videos of how to do the exercises listed above, below:

Close Push Ups

Bulgarian Split Squats

KB Swings


meet John :)

by admin on June 28, 2016

I am so proud of my personal training client John.

When he first started training at FVT, he thought he was in pretty good shape, especially for being over 50 … he was about 220 pounds or so, and though he wasn’t really doing anything fitness-wise at the time, he had worked out at various gyms and had done other fitness programs in the past.

fat john

Thing was, John would work out on his own, but he knew he would not always do it right.

Not only that, he kept getting hurt, and as a result would have to stop training and would lose much of the progress he worked so hard for.

Since starting on our program, John has made some AMAZING changes and improvements … in not only his fitness, but his quality of life!

He has lost over 20 pounds (he’s gone from a little over 220 to 196), but more importantly, he has also totally changed his “body shape”. He’s lost two pants sizes, and gained muscle in the upper body – in the arms and chest. He’s also put on some lean mass in the legs, where he wasn’t as inclined to focus on when training on his own :)

John has improved his flexibility and mobility, and is not getting injured like he was before. Which is SO important, because now he can train consistently without having to take breaks and miss workouts, and lose the progress he’s worked so hard for.

Finally, when it comes to doing active things like hiking and biking and walking, it’s a world of difference from before, in just how easy it is. John feels better and more energetic, and truly has a new outlook on life.

Congrats to you John!

We are honored to have you as a loyal client at FVT, and are so glad to be a part of the transformation you’ve made.

Now John made his transformation by training hard, training smart, and training consistently – about three hours per week, total.

He’s also made some simple – but POWERFUL – changes to his eating habits, that have made ALL the difference.

If you would like my help in making similar changes, I recommend you start here:

=> John’s Training + Nutrition Plan

This is the training and nutrition plan that John followed to make this dramatic body transformation – and still follows to this day as he pursues new goals.

If you have similar goals to John, I recommend that you get this plan and follow it to a “T” -

I think you will be blown away by the results!

Thanks -

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

PS - Check out the workout and diet plan John followed to make his transformation here:



Was going through the hundreds – probably thousands! – of boot camp pictures we’ve taken over the years at FVT -

Came across this one from our first Halloween workout at the original studio – how funny!

I got to thinking about how the number of workouts we’ve done with clients – and recorded for future use – is an AMAZING asset -

And this then reminded me that I wanted to share another workout with you from the “Vault” boot camp workout bundle.

This is a done-for-you book of 127 workouts you can use with your clients, or yourself.

Check out the Leg and Cardio Blaster workout below:


Warm up & Stretch (5-10 minutes)

As a Group: (5 Rounds for time) Have your campers perform as 5 rounds for time with
the following exercises with limited rest until the time is up.

5 Pistol Squats per side (negatives only and mod over a bench if needed)
10 Dips
15 Double-Unders (attempts count as reps)

2-4 minutes rest

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec 1-Legged Deadlifts (left) 30 sec 1-Legged Deadlifts (right)
30 sec Russian Twists
30 sec Mountain Jumpers
30 sec Rest
Recovery: 100 m Farmers Walk

Rest as needed

As a Group: 30 seconds per exercise. Complete 3 sets:

30 sec Lateral Lunges (left)
30 sec Lateral Lunges (right)
30 sec Woodchops (15 sec/side)
30 sec Inchworms
30 sec Rest
1/4 mile recovery jog
As a Group: 1-2 sets of the following

• 30 sec abduction each side
• 30 sec fire hydrants each side
• 30 sec donkey kicks each side
Cool Down & Stretch (5-10 minutes)


There you have it!

Another made-for-you workout to try out and enjoy.

And don’t forget – for a limited time, Alicia is giving an exclusive 50% discount of her “Vault” Program to FVT newsletter readers!

Use this link:

And use the coupon code “FOREST” at checkout to redeem your 50% off.

Have a great day -

- Forest Vance


jj watt back squat

It was the winter of 2003. I had just finished my senior year of college football and was getting ready for the draft in the spring.  I had two college all-star games coming soon, prospects of the NFL combine, and pro scouts scheduled to visit my college campus in a couple of short months …

And at this point in the game, a players stock can rise or fall a huge amount.  Shaving a tenth or two off your 40 time, adding an inch or two to your vertical jump, adding a few reps to your 225 bench press rep test can mean moving up several spots – or in some rare cases, even rounds – in the draft.  Which can amount to, well, a lot of dough! :)

So I was FOCUSED.  I experienced some of the the HARDEST workouts of my life at this point in time … and I also made some of the most amazing gains …

See, my trainer knew I had strong legs and was a big back squatter.  But he also knew I typically lifted heavy … and that strength endurance wasn’t my strong point (at the time).

So, one day when he was feeling especially mean and I didn’t have any events/tests/etc. on the schedule for a couple of weeks, he put me through his 10×10 back squat workout.

It went something like this:

– Pick a weight you can back squat 15 times MAX.
– Do 10 sets of 10 with it, resting exactly 60 seconds between sets.
– Also, make sure to use a 3-0-3 tempo during the sets – that is, take 3 seconds to lower the weight and 3 seconds to lift it.  So 10 reps should take you a full 60 seconds to complete.
– Collapse, vomit, lose consciousness, etc.

Sounds so simple … but oh is it so hard :)   I had the deepest soreness I’ve ever experienced in my legs after this workout.  I did it with a training partner – and he threw up not once, not twice, but three times – during the session!

Pushing yourself mentally and physically like this every once in a while – being safe and using good judgement of course – I think is a GREAT thing for your long term progress.  You not only test yourself from a fitness standpoint, you test your MIND – which is at least as important when it comes to reaching your ultimate training goals.

So keep training hard.  Don’t give up.  And talk soon -

Forest Vance
Certified Personal Trainer
Master of Science, Human Movement

PS - If you are looking for “NFL level” mental toughness … but you’re not planning on playing pro football anytime soon … I recommend you check out:

=> Strength Psychology



The first year or two when I started my personal training / boot camp business, I tried to write and come up with ALL the workouts I would use with training clients myself.

Then I discovered a few trainers – who I really loved and jived with in terms of workout style etc – and it changed EVERYTHING.

I could get ideas – even done-for-you workouts! – save TONS of time, and actually get my clients better and more effective training sessions.

It was – and is, because I use the same approach to this day – a true win-win!

One of those people who I’ve followed since the beginning is Alicia Streger.

Check out this “Dirty Dozens” workout from her “Vault” program:


“The Vault” Boot Camp Workout #7: Dirty Dozens

Warm up (5-10 minutes)

As a Group: Have your campers perform the following 4 exercises for the stated number of reps and repeat for 5 sets total.

5 Deck Squats
10 Squats
5 Push-ups
10 3″ Lunges — 10 each leg
X 5 total sets

2-3 minutes Rest

As a group: Have your campers perform dirty dozens. Have them perform the 2 exercises and complete 12 reps of each, then 11 reps of each, then 10 reps of each, and etc. all the way down to 1.

There are 3 different sets. Rest 2 minutes between each set.

Set #1:

One-Legged deadlifts on each leg and Jump Squats

2 minutes rest

Set #2:

Frog Jumps and Spiderman plank each leg 12 left, 12 right, 11 left, 11 right…

2 minutes rest

Set #3:

Tricep Kickbacks and One-arm Bicep Curls (be sure they are curling at least 8lbs)

2 minutes rest

*For early finishers give them 25 floor jacks, 25 power jacks, 25 reg. jacks, and 25 butt kicks)

As a group: Ab Finisher. 2-3 sets of the below…

20 Mountain Climbers
10 Reverse Crunches
20 Body Saw
10 Russian Twist
1/4 mile easy run

Cool Down & Stretch (5-10 minutes)


Pretty awesome, right?

Even more awesome … I recently connected with Alica, and when I told her how I’d followed her stuff for years and loved her workouts … she agreed to hook up FVT newsletter readers with a 50% off coupon for her “Vault” program.

Use this link:

And type the coupon code FOREST in at checkout to get 50% off.

To sum up, if you want to make your life easier as a trainer / coach, instead of trying to come up with workouts ideas from total scratch, start building your library of workouts to get ideas a pull from. The “Vault” is a great place to start.

Train hard, talk soon –

– Forest Vance


weak, small, and afraid of EVERYTHING

by admin on June 20, 2016

Mike Gillette was one of the smallest and weakest kids in his class who grew up in a household over-whelmed by domestic violence and substance abuse.

Yet, he overcame all this to become a real life action hero.

It’s a life which includes time spent as:

– An army paratrooper

– A SWAT commander

– A member of the Martial Arts Masters Hall of Fame

– A counter-terrorism consultant to the Department of Homeland Security

– A bodyguard to Fortune 500 executives and film stars, like Sylvester Stallone, and…

– A record-setting strongman who has been featured in Ripley’s Believe It Or Not and Guinness World Records

He has over 25 different use-of-force and weapons systems instructor designations to his name. He’s been an in-demand tactical trainer for a literal alphabet soup of elite government agencies – FBI, DEA, DHS and TSA (in fact, he literally wrote the training manual for those last two).

You’d look at all those accolades and, like me, think to yourself “man, he must have been BORN a hero…”

But you’d be wrong.

You see, when Mike was a child he couldn’t have been further away from the person he is today.

He was small. He was weak. And he was afraid of EVERYTHING.

His personal story is one of weakness transformed into strength.

Because mental strength isn’t genetic. You’re not born with toughness of mind.

No. Mike developed a tough mind by dealing with what life threw at him.

He knows what it takes to go from your ‘today’ self to your tough-minded ‘warrior’ self.

Listen to an interview with him at the link below – I LOVE listening to interviews, and this is one you don’t want to miss:


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

Learn the 3 Psychological ‘Shortcuts’ Used by Special Forces and Secretive Government Agencies that Rapidly Transforms Ordinary Guys into Tough Minded, Nerves of Steel, Combat-Ready ‘Warriors’


Hollywood Hills KB Workout

by admin on June 19, 2016

I just got back from a quick trip to SoCal this weekend to see my oldest friend Tim – we have known each other since we were 2 years old!

Tim is doing some awesome work these days with his “Movement of Inspiration” – you can follow his journey on his Instagram account, @inspirewithwords.

We hung out and went out on the town on Friday night … and then got up early to do a KB workout at his local gym, eat a healthy breakfast, and then go for a hike in the Hollywood Hills, where Tim lives (pic above is of us at the top of the climb – and a view of all of LA in the background!)

Here is the KB workout I did in the gym this morning before heading out for the hike:


(Kettlebell Challenge Workout #6)

1 – KB renegade row + KB walking lunge

- 10 reps of each (5 each side on the renegade rows – put one hand on a
box or some other elevated object on the side that’s resting if you only
have a single kettlebell)
- no rest between exercises
- rest about 60 seconds after completing pairing, then repeat two more
times for a total of three sets each

2 – KB goblet squat + push up

- 10 reps of each
- no rest between exercises
- rest about 60 seconds after completing pairing, then repeat two more
times for a total of three sets each

3 – FINISH the session with (work for 30 seconds, rest for 10, repeat circuit
three times total):

- burpees
- shuttle runs, back and forth between cones about 10 yards apart
- repeating squat jumps
- bear crawls, back and forth between cones about 10 yards apart


Now I am off to spend some time with family time for the rest of the weekend.

Don’t forget to get your copy of my Ultimate Kettlebell Challenge workouts course at the special “Summer 2016 / Father’s Day Re-Launch Sale” price before tomorrow night:

=> Ultimate Kettlebell Challenge Workouts Summer 2016 / Father’s Day Sale

And hope you enjoy the rest of your weekend as well!

- Forest


Once you learn safe and effective technique in the KB swing, you can start to tweak and refine and make the exercise even BETTER – and take your fat loss and conditioning results to the next level!

The drill we’re going to walk you through today falls into this category of “next level” drills. It’s called the partner – assisted “overspeed” kettlebell swing.

(This is a short clip from a KB Workshop we put on and filmed recently at the FVT studio – if you like it and would like the full video footage of our Kettlebell Basics workshop – to learn from and study on your own – you can get it HERE for the next few days.)

As you’ll see in the video below, with this drill, instead of just letting the KB drop passively as it comes down, you’re going to actively accelerate it – with the help of a partner.

When you do this, you’ll get a faster, more powerful swing on the way back up. (I explain a bit more about WHY this works in the video.)

And you’ll eventually be able to use this technique without partner assistance – and as a result, improve your KB swing form.
Watch the video below, grab a partner, and give it a try today:

The Partner – Assisted “Overspeed” Kettlebell Swing

from the FVT Kettlebell Basics Workshop video series

To recap, here’s how the drill goes:

– Partner 1 is going to do a couple of swings by themselves

– After the swings, partner 2 will give them some help by giving the ‘bell a little push backwards

– Partner 1 does a few more swings alone and will try to get a stronger swing on the way up.

And a few reminders:

– Be in the front of your partner, not on the side. Pushing the kettlebell from the side will set your partners swing in a different direction.

– Watch your aim when pushing the bell back. You don’t want to force the bell to the ground, that will drive your partner down and stop the swinging motion. Instead you’ll want to guide the bell along the natural swinging path with enough but not too much force.

Once you’ve got the basics of how to do a safe and effective kettlebell swing down pat, the partner – assisted “overspeed” swing is a great drill to help you take your form to the next level.

Work it into your training, watch your form improve … and your fat loss results go through the roof!

- Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Creator, Ultimate Kettlebell Challenge Workouts + the FVT Kettlebell Basics Workshop Video Series




Got a sample workout for you today, done in the style of my Ultimate Kettlebell Challenge Workouts program.

This one can act as a stand – alone workout … OR it can be used as a “metabolic finisher” at the end of a strength – based training session, etc.

Let’s get right to it!


Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

Do 3 (beginner) to 5 (advanced) rounds as fast as possible of:

– 2 Windmills
– 4 Rack Squats
– 6 Snatches

On both right AND left sides … then:

– 8 Burpee Pull Ups

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


Whew! ;)

That should take you around 10 mins total – but it’s TOUGH!

Give it a try, let me know how it goes -

And if you liked this Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout, you can get dozens more like it at the link below:

=> 33 Ultimate Kettlebell Challenge Workouts (re-launch sale, this week only)

Thanks -

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


What a great weekend at the SFG II. Thanks to StrongFirst for putting on a fantastic event. Learned, got better, and met lots of new awesome peeps!

I have 20+ pages of notes from the event. And I plan on sharing many of the tips and tricks we learned to improve our Kettlebell form – as well as lots of new workouts – with you over the coming days, weeks and months – so that YOU can get better too.

To start, I got 7 tips you can use right away to improve your Kettlebell Windmill.

According to the SFG II certification manual:

“The windmill promotes strength, flexibility and resilience of the shoulders, hips and back.”

So it’s a valuable movement to incorporate into your training.

But I know that for me, it’s taken a while to really get it down. There are some form points of the exercise that make it tricky.

That being said, if you are trying to improve your windmill form, I think you will find the following tips useful:


7 Tips to Improve your Kettlebell Windmill

1- Use a line on the floor – edge of gym flooring, etc – to get your feet lined up.

2 – Think hip width in terms of feet placement.

3 – Point your feet away from the hand you are holding the KB in – but shift them and experiment with the exact ideal angle that works for you.

4 – Your back knee should be locked, and your front knee should be soft throughout the move.

5 -Your trunk needs to be STABLE – there is ZERO torso flexion that occurs in a proper windmill.

6 – Your hips should travel south east and your body should travel north west as you drop into the exercise.

7 – The depth you should go is what YOUR body allows, WITHOUT any flexing of the spine.


There you have 7 tips to improve your kettlebell windmill.

Start working them today, and see the exercise get safer and more effective.

And stay tuned for more KB training tips like these in the coming days, weeks and months – on the blog at, and in the FVT Email Newsletter.

- Forest Vance
Certified Kettlebell Instructor