Bare Minimum Workout #10 – 2-Way Ladder Challenge

kettlebell childs post

Yesterday’s “Ladder Density Madness” BareFit Workout workout was a hit!

Lots of great email feedback.

And according to the Facebook, it got 90% more likes, comments, and shares than other posts on our page.

So let’s do another one!


Bare Minimum Workout #10 – 2-Way Ladder Challenge

Do the following superset as many times as possible in 20 minutes, resting when needed. In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll do 2 reps. Continue in this fashion until 20 minutes are up, then move into the finisher.

1A) Chin-up or Strap Row (1, 2, etc., etc.)
1B) KB or DB Snatch (1/side, 2/side, etc., etc.)


Do the following superset as many times as possible in 5 minutes, resting only as needed.

2A) Burpee (5)
2B) Skater Hops (5/side)

No-Equipment Option (provided for ALL BareFit workouts)

Do the following superset as many times as possible in 20 minutes, resting when needed. In the first superset, you’ll do 1 rep of each exercise. In the next superset, you’ll do 2 reps. Continue in this fashion until 20 minutes are up, then move into the finisher.

1A) Stick-up (1, 2, etc., etc.)
1B) Total Body Extension (1, 2, etc., etc.)


Do the following superset as many times as possible in 5 minutes, resting only as needed.
2A) Burpee (5)
2B) Skater Hops (5/side)


I love Mike Whitfield’s stuff.

His workouts have been a big influence on me and my training style over the last 5 years, since we first met and I started following what he was doing, 5 years ago at an event in Denver.

I actually am doing the workout in today’s email, this afternoon for my weekend workout.

And I use ideas and from his various programs all the time in designing workouts for myself and for training clients.

If you want to grab 50+ MORE workouts like this one, check out the full BareFit program at the link below:

=> BareFit

Rock on!

– FV


Ladder Density Madness “BareFit” Workout

If you feel like you need to be hitting your muscles from different angles …

Or that you need to be using “muscle confusion” in your training …

Or that it’s the latest secret trick that is going to finally get you the results …

The reality, the  LAST thing you need is a complicated exercise program when you are already busy and stressed out… not to mention you may not be that motivated

I wouldn’t be as motivated if I had to learn 15 new exercises just to get started. Geez, it would take longer to learn the workout than to actually do it…

So… forget the madness. You’re going to go in the opposite direction and skip the fluff to do MORE of what works like:

– A Push
– A Pull
– A lower body exercise
– An ab exercise

And it’ll be an easy to remember routine of 4 exercises or less

Call this the Go BareFit approach. You’re going to do to stay consistent and motivated by doing the bare minimum … without burpee contests, secret exercises, or any extra fluff

Step 1 – Pick ANY 2 days of the week to commit 20-30 minutes to exercise.

Step 2 – Give yourself 2 days of rest between workouts (so for example, you can do Monday and Thursday each week).

Follow a structured program that doesn’t have extra fluff, targets major muscle groups, and cranks up your metabolism to help you burn the most calories… plus one that takes you 30 seconds or less to memorize because you’re busy. (You don’t have time to waste trying to learn a complicated routine, right?)

If you can commit to 3 days a week, that’s even better… but 2 is the bare minimum approach and you can still see results as long as you promise yourself no fluff and do MORE of what works.

Yep. That’s about it. Here’s a sample:

Day 1: Ladder Density Madness 

Do the following and rest only as needed. In circuit one, you’ll do 1 rep of each exercise. In the next circuit, you’ll do 2 reps of each exercise. 

Continue in this fashion, adding one more rep with every circuit, until 20 minutes are up. Once you reach 20 minutes, rest 1 minute and move into the finisher.

1A) KB/DB Reverse Lunge (1/side, 2/side, etc., etc.)
1B) KB/DB Press (1, 2, etc., etc.
1C) KB/DB Row (1/side, 2/side, etc., etc.)


Do the following, resting when needed.

Jumping Jacks (100)

No fluff.

Here are 51 more NEW Bare Minimum workouts you can get started right away

You’ll also get a Zero Equipment version with every single workout, too.

And if you’re you a beginner we’ve got you covered. You’ll get 10 Beginner Workouts using the fluff-free Bare Minimum approach.

Go BareFit here

By the way, this isn’t your typical page you’re used to seeing. I was surprised my friend Mike called out the fitness industry like this …

You can check out the controversial headline by clicking here

To getting motivated and fit without the fluff! –

– Forest Vance


[video] 1 Minute Yoga Flow Sequence for Beginners

Check out this quick and effective 1 minute yoga flow sequence for beginners!

I use this sequence to both energize myself in the morning, and before my regular kettlebell workouts.

This is just one of the 70 similar yoga videos you get in my PreHab Revolution package, found at the link below:

Give it a try today, hope you enjoy and see the benefits right away!

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


new “prehab” program for pain relief, increased mobility, etc


Thought you might be interested in this, wanted to post a note about it:

new “prehab” program for pain relief, increased mobility, etc

It’s very interesting because so much of the information out there is oriented towards extreme workouts, gaining max muscle, hardcore training, that kind of thing – know what I’m sayin’?

This program – called PreHab Revoution – is basically built off of all the things I have been doing for the last 10 years or so personally, and with my clients, to – for lack of a better term! – combat the negative effects of this kind of training style, haha!

You may know that I played pro football in a “former life” –

A couple of years doing that, 5 years of college football, 4 years in high school – by the time I got thru all of that, my body was kind of a wreck.

I have had injuries in pretty much every main area of my body, lol

Back in the day, I would walk into the weight room, not even warm up, and just roll into my first set of power cleans at 225.

Can’t do that anymore 🙂

Now I have to do joint mobility in the morning every day, get thoroughly and completely warmed up for my training sessions, do yoga on my off-days for recovery, foam roll, and a bunch of other stuff.

But I’ll tell you what – doing this stuff makes it so I can still train hard, and heavy, and stay relatively injury-free.

I just hit a personal lifetime best – 205 for 3 reps on the military press – last week! (I turned 36 a few days before – *hopefully* still a long way to go, but also not a spring chicken anymore either)

I’m 100% convinced that I never could do that if I didn’t take care of myself like I do.

So now, I’ve put everything that I do, with regards to all of this “prehab” work, into this program:

PreHab Revolution

You get:

— the PreHab Revolution main manual
— my “Invincible Body” warm up / movement prep videos
— “cheat sheets” from a recent Flexibility / Mobility workshop we did at the studio
— 70 yoga videos
— the “Dealing with Back Pain the Natural Way” ebook

Included with the package.

And the price is still low, over 40% off – because it’s on a “dime sale”, to celebrate the program re-release, for a very short time longer.

Get all the details on the program, and get your copy now at the best price (because it goes up with each person that buys) using the link below:

PreHab Revolution

That’s pretty much it for now.

If you are suffering from pain, lack of flexibility, or slow recovery, I think you are going to love this!

PreHab Revolution

Have a great day –

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


[new video] Kettlebell Warm Up Drills

Here is a simple sequence of kettlebell warm up drills.

These will get your joints and body moving and ready to rock for your next kettlebell workout, in less than 4 minutes.

You can also do the sequence first thing in the morning, or any time of the day!

The drills are:

— hip circle
— hip rotation
— forward / backward bend
— side bend
— side twist
— shoulder shrug
— arm circle
— 3 way neck
— bodyweight squat
— cobra + downward dog

If you liked these kettlebell warm up drills, be sure to check out my PreHab Revolution program.

You’ll get additional videos that will show you how to prep for your next kettlebell workout – showing you how to do Self Myofascial Release, Dynamic Warm Ups, and more ..

PLUS the “Cheat Sheets” from my last live Flexibility / Mobility workshop …

AND 70 Yoga Videos …

AND more!

Learn more and get your copy while it’s on sale this week at the link below:

=> PreHab Revolution

Train hard, talk soon –

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


2 “Quick Fix” Tips for Back Pain Relief

Anyone who’s ever suffered from back pain can vouch for the misery it causes.

Back pain keeps you from enjoying life, and can result in costly doctor visits, and potentially dangerous pain reliving drugs.

But there is good news!

Although certainly things such as injuries, muscle spasms, and osteoarthritis can cause back pain (and you need to consult with a medical professional, if any of these things apply, or just in general to be safe, before taking my advice!) …

Two other HUGE causes of back pain are poor posture, and a weak core … and these can be easily addressed.

Let’s start off with some tips for proper sitting posture:

– Sit with your back straight, shoulders back, and your butt touching the back of the chair.
– Distribute your body weight evenly on both hips.
– Keep your knees and hips even.
– Keep your feet flat on the floor.
– Stand up every 30 minutes to stretch your back.

These might seem like simple things, but they make a HUGE difference in keeping you healthy and pain free for the long term.

When it comes to strengthening your core, I recommend that you check out my Abdominal Annihilation program, included in the new PreHab Revolution package, on sale this week:

=> PreHab Revolution 2.0

In Total Body Abdominal Annihilation, you will discover the best, most effective kettlebell and body weight exercises and workouts to give you a strong, lean, defined set of abs.

You’ll learn how to safely and effectively perform awesome, NO crunch or sit up ab exercises like renegade rows, windmills, Janda sit ups, and much more. And you’ll also get killer total-body ab workouts that you can use as stand-alone sessions or tack on to your existing training program.

PreHab Revolution also includes:

– The Invincible Body Video Series
– FVT Flexibility / Mobility “Cheat Sheets”
– 70 Yoga Videos
– Dealing with Back Pain the Natural Way

But it’s on a “dime sale” – where the price goes up with each person that buys – for the next few days …

… so you should grab a copy as soon as you can if you’re interested, so that you can get the best price.

Here’s the link:

=> PreHab Revolution 2.0

To sum up, although certainly things such as injuries, muscle spasms, and osteoarthritis can cause back pain (and you need to consult with a medical professional, if any of these things apply, or just in general to be safe, before taking my advice!) …

Two other HUGE causes of back pain are poor posture, and a weak core … and these can be easily addressed.

I hope the tips in today’s article helps …

… and here’s to getting you some back pain relief! :)

– Forest Vance
Master of Science, Human Movement
Corrective Exercise Specialist


PreHab Revolution is LIVE!

Okay – PreHab Revolution is LIVE!

This is my complete training course to help you reduce chronic pain, improve mobility, strengthen you core, feel amazing, and get into the best shape of your life … in less than 30 minutes per day.

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> PreHab Revolution

Thanks –

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

PS – If you are constantly battling injuries … if you live with a little, or a lot of, chronic pain … if you want to move better and improve your workout performance … if you KNOW you need to improve your flexibility and mobility, but aren’t really doing anything about it … you are going to LOVE PreHab Revolution!


Forest Vance Off Day Moblity/Recovery/Flexibility Routine


I will not lie, my flexibility in the hips and thoracic spine areas leaves something to be desired.

I might be able to DO certain movements, that but they aren’t as great looking or as good as they could be.

I know it’s something I need to work on for health and longevity, but somehow it always gets pushed to the bottom of the priority list.

That’s why I am dedicating a full three days per week of workout sessions JUST to recovery, flexibility and mobility.

Already after just three sessions of this last week, I could feel the difference in yesterday’s training session. Pretty crazy.

Now if you know you need to work on your flexibility and mobility (and chances are you do), you should try this method as well.

Here is what one of my recovery/flexibility/mobility days looks like if you want to try and build it into your own routine:


Forest Vance Off Day Moblity/Recovery/Flexibility Routine

1 – Foam roll/SMR

I take a lacrosse ball and roll out sore areas in my upper back, standing against the wall. Then I use the foam roll to hit my calves, hamstrings, IT bands, quads, hip flexors, and back.

2 – Joint mobility

I do 10-20 reps each of:

3 way neck
shoulder shrug
arm circles
hip circles
knee circles
ankle circles

3 – Dynamic stretch

I’ll hit specific areas I need work on – inchworms for the hams and calves, sumo squat-to-stands for the hips, walking lunges w a reach for the hip again …

4 – Low intensity walk or bike ride for 20 or 30 mins

I enjoy getting outside and doing this, it enhances recovery, I work the cardio a bit and I can get out in nature and clear my mind. And since I typically train around noon it’s also a nice break from all the craziness of a typical day.

5 – Static stretch

Here I will again hit areas I need to focus on – like the hips, hamstrings, T-spine, etc. Also I will include a couple of yoga poses here.


If you need to loosen up and enhance your recovery, try working a session or two like this per week into the mix, and let me know how it goes for you.

I think you will be pleasantly surprised! :)

Talk soon –

– FV

PS – I have taken my complete plan and put everything I have been doing into a home study course – PreHab Revolution!

In it, you will learn a complete plan to improve mobility, strengthen your core, reduce chronic pain, and feel amazing.

It is going on a dime sale for the next few days, starting tomorrow .. so if you’re interested, keep an eye on your email inbox to hop on it as soon as it’s available and get the best possible price!


CORE Kettlebell Workshop – May 6th, 2017 @ FVT

The first ever CORE Kettlebell Workshop is on May 6th – just around the corner!

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself, and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

There are still a few spots left – but if you’ve been thinking about registering, and putting it off, now is the time:

=> CORE Kettlebell Workshop @ FVT

See you there!

– Forest and the FVT Team

PS – This event is for trainers, coaches, and serious kettlebell fans alike. Attending the CORE Kettlebell Workshop will help you differentiate yourself from the competition, increase client retention, and stimulate referrals. If you want a proven training system that will get your clients incredible results, register for the CORE Kettlebell Workshop today!


Why Your Pills are Keeping You Sick


Every day, we are bombarded with their messages.

Their ads make it seem so normal! Like everyone NEEDS some crazy blend of drugs and unknown ingredients, that someone cooked up and put into a capsule.

Imagine this –

You’re relaxing after work, watching your favorite TV show.

They cut to a break, and the commercials come on.

Images fill your screen of an attractive, yet detached woman sitting by herself – directing her melancholy gaze out the window.

You can’t help but watch, and you start to empathize with her.

I mean, we all feel like that sometimes, right? Detached and melancholy.

Then, they introduce the clever name of some new pharmaceutical.

The screen now shows images of the same woman strolling down the sidewalk with a smile on her face. Now she’s holding hands with her good-looking husband and adorable kid. They all look SO happy.

This could be you, right? This could be just what you need to feel alive again.

You start to think, “Do I need this drug too? Is this what my life’s missing?”

…then the “fast-talking disclaimer voice” comes on and tells you that if you take this drug you might have side effects of “weight gain, diarrhea and vomiting, depression, thoughts of suicide, hypertension, high blood pressure, heart attack, stroke or even death”.

This is the point where you snap back to reality, and start to question how a drug with that many frightening side effects could possibly be the answer.

Yet, with all the advertising, these drugs are more popular than ever!

Of course, some people need a few of these drugs, but most of them just mask problems instead of cure them.

Some of them are even DESIGNED to keep you sick.

As overdoses from all kinds of prescription drugs become one of the most tragic epidemics we’ve faced as a nation, you have to wonder why these toxic substances are so prevalent in our society.

If we want REAL CONTROL of our health, we need to stop relying on Big Pharma’s expensive and dangerous concoctions that are designed to only mask our problems – and keep our bodies addicted and anxious for the next dose.

What we really need are natural solutions that actually support our bodies to work the way they were beautifully designed to.

Interestingly, there ARE places where people live long, healthy lives without relying on medication.

Eastern and South American medicine are two examples of places where many people are living happier, healthier, and more fulfilling lives, almost totally free of pharmaceuticals.

And that’s why I highly recommend Lost Empire Herbs.

Lost Empire Herbs is on a mission to give EVERYONE access to high-quality Chinese, Ayurvedic, and Western herbs and formulas that support your body’s ability to produce its own safe, natural hormones and enzymes, allowing it to heal itself from the inside out.

These guys have formulas for both men AND women, and they have a number of highly specialized blends that can:

– Enhance libido / sexual function
– Boost energy and endurance
– Provide mood support
– Provide menopausal support
– Promote brain health / improve memory and cognition

And much more!

They’re committed to researching the safest ingredients, seeking the highest-quality sources, and personally testing the best blend ratios of the highest potency herbs … and they do it all to produce the maximum desired results possible with NO side effects.

The BEST news? April 12th – 18th, Lost Empire Herbs is holding their much anticipated annual Tax Refund Sale, where YOU can get a 15% discount storewide!


When you enter the code “TAXREFUND” at checkout from 4/12 to 4/18, you’ll get 15% off all purchases.

I hope you take advantage of this awesome opportunity to get your body back on track to healing itself.

It’s time to toss out Big Pharma’s expensive, addictive, and all-too-often deadly cover-up pills out the window, and let your body do what it was made to do!

– Forest Vance

PS – Coupon code “TAXREFUND” for 15% off sitewide will only be good until 4/18, so head over to Lost Empire Herbs now to check out their incredible selection: