try THIS next workout

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I got a killer technique for you to try next workout.

This will help you pack on maximum muscle.

It also will keep your workouts short and efficient.

You see, 15 years ago, when I would go to the gym, I would stay for about 2 hours. I had the time! – I was a young, single guy, with no serious job, and few responsibilities.

Now, things are different. My time is MUCH more limited.

But I still want to get in, and STAY in, top shape.

Maybe you can relate?

In any case, that’s what has driven me to seek out solutions, and this is a great one I recently learned.

If you are still struggling to put on muscle and get into shape, yet you have limited time to train, try this technique next time you are at the gym:

1 – Pick up a weight you can get 20-25 reps with (hitting failure somewhere in that range)

2 – After performing the set, rest 35 seconds. During that time add just enough weight to the same exercise to “fail” at 8 reps. Complete the set.

3 – Wait 10 seconds. Then perform one more set to failure (you’ll probably get 2-4 reps).

That’s it. You’re done with the exercise. And you’ll have the same pump a lot of folks work 30 minutes for!

(For simplicity sake, give it a try with push ups. You can move on to other exercises once you get the hang of it, but it’s an easy way to try the technique any time, any place!)

I’ll be back tomorrow with more info on how to best incorporate this technique into a full program. Stay tuned.

Here’s to a new you in the New Year! –

– Forest Vance
ForestVance.com

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[FIT PROS ONLY, EXPIRES!] Tax Saver – Business Exploder – Mega Bundle Special

There is about a day and a half left in 2017 to save on your taxes! …

… and it got me to thinking, I wanted to offer you a package to make this happen, in the easiest AND most beneficial way possible.

Now this is for fitness professionals ONLY …

And I only have time to work with 10 people TOTAL for this in the coming month …

So let me know okay?

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FIT PROS ONLY – Tax Saver – Business Exploder – Mega Bundle Special

1 – You get a copy of ALL of my Flagship programs:

– Basement Badass
– Bodyweight Strong
– Kettlebell GAINZ
– No Gym? No Excuse!
– Ultimate Kettlebell Challenge Workouts
– Bodyweight Beast Building

(value = $166++)

2 – You get a copy of ALL my programs for trainers / fit pros:

– the CORE Kettlebell System – complete system to run your KB boot camp ($67 retail)
– the Strength Coach Business Course – blueprint for building a successful personal training business from the ground up ($197 retail)
– Unchained – blueprint for building a successful ONLINE training business from the ground up ($197 retail)
– Kettlebell Boot Camp Workouts Mega Pack – MORE ideas for workouts you can use with your clients ($67 retail)

(value = $528++)

3 – We’ll work together to build you a personalized plan to EXPLODE your business in 2018!

The average fit pro is leaving giant piles, sacks of money on the table.

From your lead generation to your conversion process to your retention to your systems … any ONE of these things is costing you serious money … and all of them together are probably STIFLING your very existance 🙂

It’s sad but true!

So, on signing up, I’ll send you a questionnaire to fill out – to get to know you a bit more, learn about where you are at now, and where you want to go.

We’ll schedule a call at a time that works for both of us, and chat for a full 60 minutes to build a plan …

… I’ll deliver to you a detailed roadmap of EXACTLY what you need to go to reach your goals in 2018 …

… and I’ll give you a full 30 days of unlimited email access to follow up and make sure you get all your questions answered and on the track to success.

We’ll meet for an initial call to map out your plan.

($350+ retail)

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TOTAL cost for the Tax Saver – Business Exploder – Mega Bundle Special (if purchased separately $1044+) is $350 USD.

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If you are interested, just reply to this message and let me know.

I want to chat with you a bit via email – to learn more about you and where you are at now and what your goals are for 2018 – to make sure that I can help.

And we’ll take it from there.

DEAL EXPIRES 12.31.18, 11:59 PM PST

Happy New Year!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

PS – I shut down my Unchained Mastermind group a couple of months ago, to re-focus on my core businesses, cut down on the travel in 2018, and spend more time with my family.

Since I’ve not offered business coaching at ALL.

And this may be the only time I offer it for the next few months.

I suggest you hop on this now if you are interested!

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28 Day KB Shred – Sample Workout

*The first week of 28 Day KB Shred workouts goes out tomorrow. We are down to ~10 spots. Details and how to register copied at the bottom of this message.

2018 is almost here!

It’s time to get back to the regular swing of your KB workouts (no pun intended)

But here is a message I got from an email subscriber yesterday:

“I love your kettlebell workouts … I keep looking at this (28 Day KB Shred) challenge and am somewhat interested … but I’m just not sure. Maybe I’ll just look at your email workouts.”

And I totally understand where this reader is coming from. She is right to be skeptical. She’s probably tried other things in the past that may not have worked as well as she would have liked. So why trust in this one?

Here are two great reasons:

1 – I have worked with literally thousands of folks using kettlebells to change their fitness and change their lives. Look at our main website at ForestVanceTraining.com, our Yelp reviews, our Google reviews, our Facebook page, etc to see all of our success stories. Look at my blog at ForestVance.com to see the hundreds and hundreds of articles and videos that I have produced on kettlebell training, and just to get to know me and my philosophy. I am the real deal!

2 – In the long run, having an organized, progressive program … that is designed to get you from where you are now, to where you want to be … having rhyme and reason to why you are doing certain workouts on certain days … having me there for coaching, accountability, and feedback any time you want … is going to get you much better results in the long run, than doing random, one-off workouts. You know this, I know this, we both know this.

Here is a SAMPLE workout from the 28 Day KB Shred program, just to give you an idea of what the workouts are like “on the other side” (keeping in mind everything I just said in point 2 above):

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28 Day KB Shred – Sample Workout

PART 1 – Get as many rounds as you can in 10 minutes of:

1 arm KB swings – 6 reps per side
burpees – 6
KB goblet squats – 9

PART 2 – Set your timer for 60 seconds. Do as many reps as you can of each exercise in 60 seconds. Rest for 15 seconds between exercises. Rest for 60 seconds between circuits:

squat jumps
inverted rows OR 1 arm kettlebell rows
push ups
bodyweight squats
mountain climbers

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In the full program, I do want you to know that:

– I provide video demos for each move, so that you know how to do them properly
– I give you recommended weights to use for the KB exercises
– You can post videos of you doing exercises for me to review and give you feedback on form

But, hopefully this sample workout gives you a good idea of what to expect.

Let’s get 2018 off to a record start, together! –

– Forest Vance
ForestVance.com

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KB Shred – 28 Day Challenge

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen!

But it’s NOT for everyone …

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

If you meet the requirements, here is the link for more details, and to lock in your spot:

=> http://bit.ly/kbshredjan2018

Space is limited to 1st 30 to sign ups (17 pre-filled by existing group coaching clients) – we are down to ~10 remaining spots as I write this.

Look forward to helping you take your fitness to the next level in 2018!

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5 Min KB / BW Challenge

Looking for a tough “finisher” to plug in at the end of your workout?

Try this 5 minute KB / BW Challenge (sample from the upcoming 28 Day – KB Shred Challenge training plan):

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5 MIN KB / BW CHALLENGE

*recommended C+P weight = 8k / 12k women; 16k / 20k men

– 1 clean + press (right)
– 1 clean + press (left)
– 1 double burpee
– 2 clean + press (right)
– 2 clean + press (left)
– 2 double burpee
– 3 clean + press (right)
– 3 clean + press (left)
– 3 double burpee

… continue in this ascending fashion, “climbing the ladder”, getting as high as you can in 5 minutes!

PERFORMANCE TARGETS

Good = 5 rounds @ 8k (women) 16k (men)
Great = 7 rounds @ 12k (women) 20k (men)
Fire breather = 9 rounds @ 12k+ (women) 20k+ (men)

VIDEO DEMO

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We are looking for +/- 15 more people to join us for our first 28 Day KB Shred Challenge of 2018.

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen!

But it’s NOT for everyone …

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

If you meet the requirements, here is the link for more details, and to lock in your spot:

=> 28 Day KB Shred Challenge

Space is limited to 1st 30 to sign ups (17 pre-filled by existing group coaching clients)

Look forward to helping you take your fitness to the next level in 2018!

– Forest Vance
ForestVance.com

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KB Shred – 28 Day Challenge

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ATTN Kettlebell fans!

We are looking for +/- 20 more people to join us for our first 28 Day KB Shred Challenge of 2018 (keep reading if you are interested – link to register is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our first 28 Day Challenge of 2018!

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Here is the link for more details, and to lock in your spot:

=> 28 Day KB Shred Challenge

Space is limited to 1st 30 to sign ups (17 pre-filled by existing group coaching clients)

Look forward to working with you!

– Forest Vance
ForestVance.com

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(new video) Kettlebell Exercises for Core – the Turkish Get Up

Turkish get ups are GREAT for:

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

And MUCH more.

But a lot of people have problems getting the form.

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

So (be sure to both read the breakdown below AND watch the video a few times):

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.

wodstar turksih

(There are a few tips in the video to help with this part of the movement as well – again, be sure to review a few times to get all the important points)

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 – Our next 28 Day KB Shred Challenge starts Monday, January 1st. Details / accepting applications very soon. Don’t miss out!

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[FREE!] 33 BW / KB workouts, 31 fat-burning recipes + more

“Six Fitness Experts Team Up for 72 Hours to Bring You This MASSIVE Muscle and Fitness Giveaway!”

Christmas is here a few days early 🙂

Simply select the free products / training programs you’d like from the list below:

7 NEW Kettlebell Challenge Workouts to Test Your Body, Mind and Soul

3 Special Reports to Become a Strong Man, Supercharge Your Recovery and Sleep, plus Breakthrough Mental Barriers

5 Glute Activation Moves To Get Your Glutes Working TODAY

Funk Roberts 7 Day Express Fat Burn Package

14-Days of Fat Shredding, Muscle Building “Minimalist” Style Workouts You Can Do In Under 30 Mins With Minimal Equipment

31 Fat-Burning Munchies and Recipes That Take 5 Minutes or Less!

When you select your gift(s), you’ll be directed to a special page on the author’s website with further download instructions.

And please hurry! This offer expires on Saturday December 23rd at 11:59pm PST.

– Forest Vance
ForestVance.com

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[new video] Single / Double KB Strength Complex

Sarai will be joining us as head coach in the upcoming KettlebellBasics – Superwoman Strong 8 Week Challenge (details below)

Check out this single / double KB strength complex, done in the style of the program!

Superwoman Strong Single / Double KB Strength Complex

KB Snatch to press x3-5
KB Front rack Squat x 5

– Switch to other side–

Double Kb Swing x12
Mixed Grip pull-up x5 (band assisted)

X 5 rounds

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LADIES – if YOU:

– Are ready to make a serious change
– Feel like guy trainers don’t “get” what women really want when it comes to strength
– Want and need that extra push and accountability to get it done in 2018

This is for you.

Because are looking for 13 more STRONG WOMEN to join us for our upcoming Superwoman Strong 8-week Challenge.

You’ll get:

– Workouts – designed by a women, for women – based on YOUR needs and goals
– Meal plans – designed by a women, for women – based on YOUR needs and goals
– Coaching and motivation for the full 8 weeks

And it starts Jan 1st.

But the only catch is, registration closes this Friday the 22nd of Dec, OR when we hit 25 sign ups – whichever comes first.

SO, if you want IN, please fill out the short application form below, and we’ll get back to you ASAP:

http://bit.ly/superwomanstrong

Look forward to hearing from you!

– Forest Vance, Sarai White, and the KettlebellBasics team

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Strength vs Plyo “Superwoman Strong” KB / BW Workout

LADIES – 2018 is right around the corner!

What’s your plan?

You should join us for the upcoming Superwoman Strong – 8 Week Challenge (details copied below)

Check out this sample workout from the program:

+Sarai shows you how to do each exercise with video demos; we’ll even give you coaching and feedback on your exercise form as a participant in the Challenge – so many details are left out of the workout below – but this should give you a great idea!+

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Strength vs Plyo “Superwoman Strong” KB / BW Workout

*start with –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– KB / DB step ups – 8 per side
– Box jumps OR squat jumps – 8

*rest 60-90 seconds, then do –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– KB / DB walking lunge – 8 per side
– Broad jump burpees – 8

*rest 60-90 seconds, then do –

3 rounds of the circuit below. No rest between exercises; rest approx 60 seconds between rounds:

– Hand-to-hand KB Swings – 16 (8 per side)
– Skater hops – 16 (8 per side)

*rest 60-90 seconds, then finish with –

30 seconds work each exercise. 5 seconds rest between moves. No rest between rounds. Do the complete circuit 2 times thru:

– hanging leg raise – 30 seconds
– Turkish get up (R) – 30 seconds
– Turkish get up (L) – 30 seconds

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The Superwoman Strong – 8 Week Challenge is, quite simply, for WOMEN who want to become STRONGER!

My friend and colleague Sarai White will be leading the way.

Sarai owns a gym here in the Sacramento, CA area. We have worked together a lot over the last few years, and I consider her a good friend of mine.

After she got 6th overall in a recent Tactical Strength Challenge – Elite Woman’s Division, I started thinking about how there is a real need for women to step up and lead other women to STRENGTH – in their workouts and in their life!

So I approached her about partnering on this project, and she was all about it.

We are going to roll it out as a “beta-test”, and we’ll be looking for 25 folks to get in on this 8 week program.

It includes:

– Workouts – designed by a women, for women – based on YOUR needs and goals
– Meal plans – designed by a women, for women – based on YOUR needs and goals
– Coaching and motivation – from both Sarai and myself – during the 8 weeks

You can do this anywhere in the world.

All you need is your own bodyweight, and either a couple of sets of dumbbells OR a couple of kettlebells (recommended weights = 15lb – 25lb + 25lb – 45lb DBs, OR 8k-12k + 12k-20k KBs) .

This is EVERYthing you need to get in the best shape of your life!

And it starts Jan 1st.

But the only catch is, registration closes this Friday the 22nd of Dec, OR when we hit 25 sign ups – whichever comes first.

SO if you want IN, please fill out the short application form below, and we’ll get back to you ASAP:

Superwoman Strong – 8 Week Challenge (click here to apply now)

If you feel like guy trainers don’t “get” what women really want when it comes to strength – this is for you.

If you struggle with getting DONE – this is for you – because Sarai and I will be there every step of the way to help and motivate you.

Let’s to this, together!

– Forest and Sarai

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Superwoman Strong – 8 Week Challenge is LIVE

The Superwoman Strong – 8 Week Challenge is LIVE!

We are now officially accepting applications (keep reading for details)

First though, I want to take a moment to say THANK YOU to all who took the time to leave a feedback on the blog or on the Facebook page, to help us really serve you the most with this. We really appreciate it, and it really helps!

It was so hard to pick winners, that we actually decided to pick TWO:

Katie
Angel

I will be sending you a message later today on how to get things going 🙂

Now for more on WHAT exactly the Superwoman Strong Challenge is about, and how to apply:

The Superwoman Strong – 8 Week Challenge is, quite simply, for WOMEN who want to become STRONGER!

My friend and colleague Sarai White will be leading the way.

IMG_4742

Sarai owns a gym here in the Sacramento, CA area. We have worked together a lot over the last few years, and I consider her a good friend of mine.

After she got 6th overall in a recent Tactical Strength Challenge – Elite Woman’s Division, I started thinking about how there is a real need for women to step up and lead other women to STRENGTH – in their workouts and in their life!

So I approached her about partnering on this project, and she was all about it.

We are going to roll it out as a “beta-test”, and we’ll be looking for 25 folks to get in on this 8 week program.

It includes:

– Workouts – designed by a women, for women – based on YOUR needs and goals
– Meal plans – designed by a women, for women – based on YOUR needs and goals
– Coaching and motivation – from both Sarai and myself – during the 8 weeks

You can do this anywhere in the world.

All you need is your own bodyweight, and either a couple of sets of dumbbells OR a couple of kettlebells (recommended weights = 15lb – 25lb + 25lb – 45lb DBs, OR 8k-12k + 12k-20k KBs) .

This is EVERYthing you need to get in the best shape of your life!

And it starts Jan 1st.

But the only catch is, registration closes this Friday the 22nd of Dec, OR when we hit 25 sign ups – whichever comes first.

SO if you want IN, please fill out the short application form below, and we’ll get back to you ASAP:

Superwoman Strong – 8 Week Challenge (click here to apply now)

If you feel like guy trainers don’t “get” what women really want when it comes to strength – this is for you.

If you struggle with getting DONE – this is for you – because Sarai and I will be there every step of the way to help and motivate you.

Let’s to this, together!

– Forest and Sarai

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