Blog | FVT - Part 3

FVT Band Challenge 2024! 🏆

Our FVT Band Challenge is a fun and powerful way to measure progress in our small group training program, where we go beyond fat loss and build real-life performance strength.

Challenge Breakdown:

Complete specific strength and conditioning tests at different levels to earn your FVT band! Each level marks a milestone in your journey to becoming stronger and more fit.

How It Works:

Level 1: Earn a Grey/White Band

Complete any ONE test at Level 1 – Grey/White Band

Complete ALL tests at Level 1 – Grey Band

Level 2: Earn a Black/Red Band

Complete any ONE test at Level 2 – Black/Red Band

Complete ALL tests at Level 2 – Black Band

The Tests:

1. KB Swings

Level 1: 3 x 10 single-arm reps (16k women / 24k men)

Level 2: 3 x 10 single-arm reps (20k women / 32k men)

2. Push-ups

Women: 3 reps = Level 1 / 10 reps = Level 2

Men: 15 reps = Level 1 / 30 reps = Level 2

3. Pull-ups

Women: 15-sec hold = Level 1 / 1 rep = Level 2

Men: 1 rep = Level 1 / 5 reps = Level 2

4. Burpees

15 reps in 1 minute = Level 1

20 reps in 1 minute = Level 2

ELITE Blue Band Qualification:

Complete ALL Level 2 tests plus a strict overhead kettlebell press (18k for women, 32k for men) on each arm.

This challenge is designed to help you track your progress, build strength, and conquer your fitness goals one band at a time!

-Forest and the FVT Team

🎃 Halloween Kettlebell Challenge: 10-Minute EMOM

Get moving with this quick Every Minute on the Minute (EMOM) workout! Perfect for a quick session at home:

For 10 minutes, alternate between:

• Minute 1: 1 Turkish Get-Up per side (Prescribed weight: 8-12kg for women, 16-20kg for men)
• Minute 2: 20 Kettlebell Swings (Prescribed weight: 12-16kg for women, 20-24kg for men)

Go back and forth for a total of 10 minutes!

Need help with kettlebell form or want expert coaching? Reach out to FVT Warrior Wellness and ask for Forest, Kansas City’s #1 kettlebell coach. Don’t forget to ask about our 3-session Kettlebell Jumpstart Package to get started strong!

-Forest and the FVT Team

The Bro Diet Hack You Didn’t Know You Needed

Here’s a twist on the classic chicken, rice, and broccoli meal that will save you time and boost flavor:

Instead of cooking everything separately, throw your chicken and broccoli on a sheet pan with some olive oil and spices, and roast it all together.

While that’s cooking, prep your rice in a rice cooker or Instant Pot.

In 30 minutes, you’ve got three meals prepped in one go – and here’s the kicker: squeeze lemon juice over everything right before you eat for a flavor punch without adding calories.

Want more simple meal-prep hacks? Click here to try our 14-day test drive, and we’ll throw in a FREE custom meal plan, recipe ideas included!

— Forest and the FVT Team @ ForestVanceTraining.com

12-Minute Warriors Endurance Flow for Flexibility, Mobility, and Strength

*This is just a small taste of what you’ll get in our Unbreakable Warrior Workshop.

If you’re tired of feeling stiff, achy, and like the grind is wearing you down, this workshop is for you. In just 60 minutes, I’ll show you how to unlock more mobility, recover faster, and get back to training like a beast. You’ll learn practical, no-BS techniques you can start using right away.

And as a bonus, you’ll get a copy of my REGENERATE program, which includes a set of quick 3-6 minute stretch and mobility routines designed specifically for lifters and athletes.

We talk about a 12-minute Warriors Endurance Flow that can be done at the end of a workout to increase flexibility, mobility, core strength, and injury prevention. The flow includes four different movements – chair pose to calf raise, plank to downward dog, boat pose, and bridge with marching – that are each done for 60 seconds, repeated three times.

WarriorsFlow #Flexibility #Mobility #CoreStrength #InjuryPrevention

14-Day Rapid Results Challenge for 35+ in Lee’s Summit

14-day rapid results challenge for people aged 35 and up in the Lee’s Summit area.

The challenge is hosted by Forest Vance, the owner of FVT Warrior Wellness in downtown Lee’s Summit!

It offers personal training in a small group format, providing workouts, meal plans, and everything needed to succeed.

Click the link and we’ll get back to you asap:

REGENERATE UPPER BACK & CHEST (5-min flexibility / mobility sequence)

If you’re stiff, sore, and tight from training, this one’s for you. These moves are perfect for opening up your chest, releasing tension in your upper back, and improving your posture. You can do this sequence any time—before or after a workout, or just when you need a little extra mobility work to feel better and move easier.

Upper Back & Chest Stretch Sequence

1. Cat-Cow

How to do it: Start on all fours—hands under your shoulders, knees under your hips. Arch your back toward the ceiling (Cat Pose), then drop your belly toward the floor and lift your chest (Cow Pose). Flow slowly between the two.
Benefit: This movement helps mobilize the spine, stretching the upper back and chest. It’s great for relieving tension and getting your body moving better.

2. Puppy Pose

How to do it: From all fours, walk your hands forward, keeping your hips over your knees. Let your chest and forehead drop toward the floor.
Benefit: Opens up your shoulders, chest, and upper back—perfect for anyone feeling tight after lifting.

3. Locust Pose

How to do it: Lie face down with your arms by your sides. Lift your chest, arms, and legs off the floor while keeping your gaze down. Hold for a few breaths, then release.
Benefit: This one strengthens the upper back and improves posture, which helps balance out all the chest-dominant exercises in most workouts.

4. Modified Cow Face Arms

How to do it: Raise one arm overhead, bend the elbow, and reach your hand down your back. Take the other arm behind your back and try to clasp your hands together. If they don’t touch, use a towel or strap to bridge the gap.
Benefit: This stretch is great for loosening up tight shoulders, triceps, and chest muscles—especially if you’re feeling tight from pressing movements.

This is just a small taste of what you’ll get in our Unbreakable Warrior Workshop.

And as a bonus, you’ll get a copy of my REGENERATE program, which includes a set of quick 3-6 minute stretch and mobility routines designed specifically for lifters and athletes. These routines are built to fit into your schedule and help you move and feel better fast. 💥

Workshop Details

Date: Tuesday, October 22nd
Time: 6:00 PM to 7:00 PM
Location: FVT Studio
Cost: $20

Spots are limited to just 12 people so I can give you personalized attention. If you’re ready to move better and train harder, don’t wait—sign up now!

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

PS: Ready to give your upper back and chest some love? Try the sample routine above, and if you like how it feels, you’re going to love what we’ll cover in the workshop.

meet D Harris

D Harris says:

“It’s changed my life. After two stokes the most recent 01/23 I had issues with normal activities. Now I can’t tell. All trainers are nice and respectful. Mood is very light and the workouts are hard and very helpful. All I can say is give it a try. Think you can’t do it and in a couple of weeks your different.”

Great job D! We’re so happy to hear how far you’ve come and how our program has helped you. Our team works hard to create a supportive and effective space, and it’s awesome to hear you’ve found the workouts challenging and helpful. You’re an inspiration and we’re glad to be along for the ride. Keep it up, and thanks for sharing with others.

Do you love FVT? Leave us a review here -> https://g.page/r/Cb1rrzR53FSmEAE/review

-Forest and the FVT Team

Inside my body right now: (pic)

If you’re tired of the grind wearing you down and ready to move better, reduce pain, and feel great, our upcoming Unbreakable Warrior workshop is for you. This 60-minute workshop will show you how to unlock more mobility, recover faster, and get back to training like a beast.

Plus, you’ll get a copy of my REGENERATE program—a set of quick 3-6 minute stretch and mobility routines you can do at home, designed specifically for lifters and athletes.

Join us on Tuesday, October 22nd at FVT from 6:00 PM to 7:00 PM. Spots are limited to 12 for personalized attention, and it’s only $20!

—Forest & the FVT Team