KB / BW Metabolic Depletion Workout #2

I wasn’t sure if I was going to share this workout with you today.

Because the CORE Kettlebell System 2.0 is SO much more than just a bunch of workouts thrown together – and so sharing a one-off from the program doesn’t really do it justice.

But we have been getting a lot of requests for a sample from the program. So here ya go.

Just keep in mind – this workout is part of a greater system. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus. And much more.

But this should give you an idea.

If you want, you can even take this workout and use it with your clients and/or yourself, and see how it goes!

One final note. It is possible that there are some moves / exercise names in this workout that you may not be familiar with. But don’t worry, all the moves in the program are either shown in the CORE Kettlebell Workshop video series included with the CORE Kettlebell System 2.0, or a link is provided to a video that shows how to do them safely and effectively.

Without further ado, your sample workout! –

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KB / BW Metabolic Depletion Workout #2
from the CORE Kettlebell System 2.0

WARM UP –

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

Easy walking lunges
Prisoner good mornings
Push ups
Jumping jacks

WORKOUT –

1 – – This workout is a descending ladder of 21-18-15-12-9-6-3 reps of EACH movement as fast as possible:

KB swings
Push Ups
Walking Lunges (reps are each leg)
Inverted Rows

2 – Do the following circuit as many times as possible in 4 minutes, resting only when needed:

5 inchworms
12 1 arm KB rows per side
5 spiderman climbers per side

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified cobra
child’s pose
lying spinal twist

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There you have a sample workout from the CORE Kettlebell System 2.0.

If you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

Check out the CORE Kettlebell System 2.0 at the link below:

=> CORE Kettlebell System 2.0

To your kettlebell training success!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

PS – This is your early bird access to the program, because it’s at special discounted pricing for the first 100 customers.

=> CORE Kettlebell System 2.0

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CORE Kettlebell 2.0 is LIVE

CORE Kettlebell 2.0 is LIVE!

++ Fit pros and hardcore kettlebell fans, this is NEW and UPDATED for 2018!++

Now you can put the CORE Kettlebell System to work for YOU ..

.. with these BRAND NEW KB workouts that will eliminate boredom, deliver shocking results, and keep your clients coming back for more, guaranteed:

http://bit.ly/corekettlebell2

Hurry, the launch celebration pricing is good for the 1st 100 customers only.

– Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Instuctor
ForestVance.com

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Sample Workout – CORE Kettlebell 2.0

My original CORE Kettlebell System was the hit of 2018.

Hundreds of fit pros and hardcore kettlebell fans around the world implemented the workouts.

Hundreds of hardcore kettlebell fans who used the workouts themselves, and transformed their bodies in the process.

We even had the first ever CORE Kettlebell Workshop, where we had fit pros from all around the US come to the FVT Studios and learn the system to implement with their clients first hand.

Well NOW … I’ve been working for the last 18 months on IMPROVING the system, making it so that the workouts are even MORE effective and fun and referal – generating …

… and the CORE Kettlebell System 2.0 is almost ready for official release!

As we put the finishing touches on, here is a sample workout from the program:

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Sample Workout – CORE Kettlebell 2.0

FIT PROS – use this done-for-you workout at your next small or large group session
KB ENTHUSIASTS – use this done-for-you workout at YOUR next workout

1 WARM UP

Do the following circuits twice, no rest between circuits. Each exercise
should be done for 30 seconds.

– Alternating shoulder taps
– Bodyweight squats
– Cross body mountain climbers
– High knees

2 MAIN WORKOUT

Workout #7 – Get as many reps as you can of each exercise in the time
written.

Your rest is simply the amount of time that it takes you to transition
between exercises, but the clock keeps running.

Rest for about 90 seconds at the end of the first round, and repeat the
full circuit two times:

– As many pull ups OR inverted rows as possible in 30 seconds
– As many push ups OR knee push ups as possible in 60 seconds
– As many two hand KB swings as possible in 90 seconds
– As many walking KB lunges as possible in 120 seconds
– As many jump rope skips OR jumping jacks as possible in 150 seconds

3 FINISHER

– KB Overhead Carry – 30 seconds per side
– KB Rack Carry – 30 seconds per side
– 2-Arm KB Swing – 30 seconds

Rest 90 seconds

Repeat 3 times

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There you have a sample workout from the new CORE Kettlebell System 2.0 – NEW and UPDATED for 2018.

Stay tuned, it will be available very soon.

To your success! –

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

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Beginner Kettlebell Workout

Check out this Beginner Kettlebell Workout.

(It’s in the style of the workout(s) from my Beginner’s Guide to Kettlebell Training – get it free ’till tomorrow night HERE)

*Warm up: Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps.

Rest approximately 30 seconds and repeat each sequence a total of three to five rounds.

1A: 10 reverse lunges with kettlebell
1B: pull ups – until muscle failure
2A: 5 kettlebell clean and presses each side
2B: 25 body weight squats (explosive tempo)
3A: 10 kettlebell snatches each side
3B: 20 push ups

*Finish with static stretching of tight muscle groups, as needed.

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If you liked this workout, check out my Beginner’s Guide to Kettlebell Training. Get it free ’till tomorrow night HERE.

To your success! –

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

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PB and Banana Chocolate Smoothie Recipe

Have you ever had the “Peanut Butter Moo’d” smoothie at Jamba Juice?

It’s SOOOO good!!

Tragically, it’s horrible for you 🙂

But not to fear! I have a great alternative.

This recipe takes *almost* as good – but has about 700 less calories, has a LOT less sugar, and is probably 1/4 the cost:

PB and Banana Chocolate Smoothie

What you need:

1 cup cold water
1 large banana, peeled and cut into pieces
2 tbsp peanut butter
3 ice cubes
1 scoop Previnex Nourify PLUS Vegan Protein – Chocolate (Use my special code “FitnessMonster” at checkout, and you’ll get 15% off: Previnex Nourify PLUS Vegan Protein)

How to make it:

Pour the water into the blender.
Add the scoop of Previnex Nourify PLUS Vegan Protein – Chocolate.
Add the banana and peanut butter.
Carefully place the ice cubes into the blender.
Blend until smooth (approx 30 sec).

Nutrition Facts:

27 grams protein
32 grams carbohydrate
17 grams fat
389 calories

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If you are looking for a fast and simple healthy meal or snack, a protein smoothie is hard to beat.

I recommend Previnex Nourify PLUS Vegan Protein. It’s Gluten free, soy free & dairy free. It’s got 21g of vegan protein per serving. And there are no added sugar or artificial sweeteners.

Use my special code “FitnessMonster” at checkout, and you’ll get 15% off:

Previnex Nourify PLUS Vegan Protein

PLUS, I will send you the “Top 40 Smoothie Recipes” ebook FREE if you order a can of Previnex Nourify PLUS Vegan Protein (Chocolate OR Vanilla flavor) through my recommendation.

You’ll discover 39 recipes like this one, including:

Peach and Almond OJ
Energize Me Smoothie
An Eskimos Favorite
A Great American Smoothie
Pick Me Up Smoothie
I Need Chocolate Smoothie
Cheesecake in A Glass
Peppermint Stick

And many more!

Just buy through the link in this message, email your purchase receipt to forest (at) forestvancetraining.com, and we’ll send you the bonus 🙂

To your success! –

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

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The Problem With Most Diets

Today I want to share with you another an excerpt from the Underground Fat Loss Method manual.

This one exposes the problem with most diets … and how to fix it!

Hope it helps!

– Forest

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The Problem With Most Diets
from the Underground Fat Loss Method manual

The problem with most diets is that they set your caloric intake levels too high, and then force you to do an hour (or more) of cardio per day in the hopes of
creating a reasonable caloric deficit.

So here’s how this usually plays out. Your average guy with an office job and who exercises or plays sports a few times a week needs roughly 2,500 calories per day to maintain his bodyweight.

He decides he wants to lose some weight so he talks to a registered dietician (ha! First mistake) and she tells him to simply eat less and move more. She recommends he aims for a 500 calorie-deficit from diet and that he adds some additional cardio sessions to his week. Then she charges him $85 for the 15 minute conversation and saunters away.

So now our poor chap is supposed to eat 2,000 calories per day, do a bit more cardio throughout the week and hopefully achieve his goals.

What happens? Well, he loses some water weight during the first week simply by making cleaner food choices. The next week he only loses a pound. During week 3 he doesn’t lose a single pound and his motivation falls through the floor.

He grits his teeth and sticks with it for another week, only to not lose a single pound in week 4.

He quits, rewards himself with a cheat day and moves on to the next diet plan. This cycle continues over and over for the next 12 months. A year of his life goes down the drain and he ends up exactly the same (or even more likely – fatter) than he was when he started out.

As I mentioned, you, me, heck humans in general – we’re all pretty awful at estimating how many calories we’re eating.

So if we set out to eat 2,000 calories, there’s a good chance we’re probably eating 2,300 or even 2,500 calories a day.

And we’re just as bad at estimating how many calories we’re burning from exercise. So if we set out to burn 500 calories, there’s a good chance we’re really only burning 100 or 175 calories.

When you combine those factors, a guy who attempts to eat 2,000 calories and burn 500 calories a day via exercise will actually be eating 2,300 calories and burning only 175 calories per day via exercise. Which means IF he loses any fat, he’s only going to lose a tiny amount of fat – not even enough to show the results in the mirror or on the scale. So he’ll lose motivation and quit.

The Underground Fat Loss Method is Different. Learn more on the next page HERE

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How Named Diets Work for Weight Loss (comparison list)

Check out the list below of how “named” diets – Ketogenic, Paleo, etc – work for weight loss.

I think you’ll find it quite interesting.

At the end I’ll, also tell you about one approach that actually IS different, and what could actually be a smarter way to diet:

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“Low Carb” – eat fewer carbs and more foods rich in protein and fats

How it works – by creating a calorie deficit

“Ketogenic” – eat almost no carbs, some protein and mostly fats

How it works – by creating a calorie deficit

“Low Fat” – Avoid foods high in fats, and eat mostly protein and carbs

How it works – by creating a calorie deficit

“Intermittent Fasting” – restrict your eating period to only a few hours every day

How it works – by creating a calorie deficit

“Weight Watchers” – points-based systemt to help with portion control

How it works – by creating a calorie deficit

“Paleo” – eat only minimally-processed ‘paleolithic’ foods

How it works – by creating a calorie deficit

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I hope this list gives you some insight into how many popular “diet” plans today actually work.

At the end of the day, creating a calorie deficit is the way that these diets work, and is the way that you lose weight.

There is no way getting around it.

BUT … the Underground Fat Loss Method I mentioned in yesterday’s message (or UFLM) actually IS different in approach than all of these.

Some call it a “smarter” way to diet.

I will tell you this – there is no doubt that it’s controversial …

… yet a growing number of men and women of all ages swear this is the only thing that’s ever worked for them.

If you are struggling to find an approach that works for YOU, I recommend that you check it out:

The Underground Fat Loss Method 

To your success! –

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

PS – Some brave souls used this plan to quickly drop 10, 20, even 30 pounds of fat in just a few short weeks:

The Underground Fat Loss Method 

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(video) Kettlebell Snatch Technique

The kettlebell snatch is a great exercise. It can help you shred fat and build your conditioning levels, FAST!

(That’s why I use the move in many of my training plans, like the 28 Day KB Body Revival Challenge.)

But, it’s also somewhat technical, and the form can be tricky to learn.

In today’s video, I cover one common mistake (and fix) that will help you improve your technique so that you can get all the benefits of the movement, and stay injury-free:

A common mistake when performing the kettlebell snatch is letting the ‘bell get too far away from the body on the downswing.

What you want to be doing is keeping the KB close to your frame of your body the entire time that you do the exercise.

“Goosenecking”, or flipping the KB quickly with your hand and wrist, at the top of the move to initiate the downswing, will really help with this.

Another thing that really helped me keep the arc of the KB tight when I was first learning the exercise was to imagine that I was throwing the kettlebell through my stomach, and then getting the hips out of the way at the last minute.

Remember – you want to keep the KB close to your frame of your body during the snatch. This will make the exercise safer and more effective. Try these simple tips and see improvements starting today! 🙂

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

PS – If you want to learn the basics of safe and effective kettlebell training, apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.

You’ll learn how to do all the basic kettlebell moves – including the kettlebell snatch – safely and effectively.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th – last chance to apply)

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(video) Breaking Down the Turkish Get Up

Are you doing Turkish get ups?

If not, you should be!

They are GREAT for:

– building a strong core
– shoulder mobility + stability
– hip mobility + stability

And more.

But a lot of people have problems getting the form.

What I recommend to help, is to break down the movement into parts.

Here’s what it looks like:

Part 1 = Roll to the side, pull the ‘bell to the body, roll to the back, punch towards the ceiling

Part 2 = Opposite arm, leg go out at 45 degrees

Part 3 = Roll to the elbow, then hand. It’s NOT a sit up!

Part 4 = Foot sweep

Part 5 = Get set, get tight, stand up!

Then, all you need to do is reverse the motion to get back down.

Watch the video that walks you through how to do this here:

Apply for the August 2018 KB Body Revival Challenge and get personal coaching from me on your Turkish get up form here:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

Breaking the Turkish Get Up down into PARTS – as outlined in today’s video – is what helped me to finally “get” the exercise.

I hope it does the same for you!

To your success –

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

PS – If you want to learn the basics of safe and effective kettlebell training, your next step is easy. Apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.
You’ll learn how to do all the basic kettlebell moves – including the Turkish get up – safely and effectively.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

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12 min “Beat the Clock” KB workout

Have you ever heard of a “Beat the Clock” workout?

Here is how it works:

– Set your timer for pre-determined interval period (in today’s workout example, it is 60 seconds)
– Perform the prescribed reps in the interval period
– Your rest period is the time from when you finish your set, until the next interval starts

It’s AWESOME for building conditioning and mental toughness.

It’s also different than other metabolic conditioning workout set ups you may have tried, because the amount of work you do on each set stays the same, no matter what.

We use workouts like this in the 28 Day Kettlebell Body Revival Challenge.

Give this sample workout a try, and you’ll see (and feel) what I mean:

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12 min “Beat the Clock” KB workout

Set your timer to go off every 60 seconds. Start your first set of swings when the timer goes off. Rest from the time you are finished with your set until the timer goes off again. Move on to the next exercise (push ups) and repeat in the same fashion. Repeat four rounds of the circuit total:

– 20 two hand kettlebell swings (recommended weight = 24k men / 16k women)
– 15 push ups
– 10 walking kettlebell goblet lunges per side (recommended weight = 20k men / 12k women)
– 15 recline rows

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Okay – how’d it go?

Seems simple, but it’s tough, right?

If you liked this workout, your next step is easy. Apply to join us in the August 2018 28 Day Kettlebell Body Revival Challenge.

I’ll design workouts for you like the one I shared today, for a full 28 days.

I’ll also be working with you personally, giving you the coaching and accountability you need to succeed.

Details and apply now at the link below:

28 Day Kettlebell Body Revival Challenge (starts Monday, August 6th)

To your success! –

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

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