The 7-Minute KB Swing Power Workout for Over-50s

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You’ve probably been taught to lift weights using slow, controlled motions, focusing on muscles and time-under-tension—and that’s a good thing! Traditional strength training builds a solid foundation. But if you want to build power—especially as you get older—you’ve got to move quickly. And there’s no better time to kickstart this than during our 2024 Black Friday “Season of Strength” Sale!

Why Power Matters as We Age

Here’s the deal: strength is the ability to move a load, and power is the ability to move that load quickly. This difference is huge as we age because power is what impacts your reflexes, balance, and your ability to avoid falls. Training for power helps your body react faster, keeps you steady on your feet, and makes everyday movements safer and easier.

One of the best, most effective ways to build power safely? The kettlebell swing. And now, with the Over 50 KB Revolution course on sale this Black Friday, it’s easier than ever to learn the basics and boost your fitness:

-> Over-50 KB Revolution “Season of Strength” Sale

The 7-Minute KB Swing Power Workout for All Levels

This workout is short and to the point. Each session is 7 minutes, focused entirely on kettlebell swings to build power and endurance. Pick the level that matches your fitness and experience, and focus on form to get the most out of each rep. And remember, this Black Friday, when you purchase the Over 50 KB Revolution course, you’ll get the 21-Day Bodyweight Shred course FREE—the perfect combo to keep you feeling strong, steady, and fit all year.

Beginner Level

Great starting point if you’re new to kettlebells or just getting back into power training.

  • Work-to-Rest Ratio: 15 seconds of work, 30 seconds of rest
  • Total Rounds: 9

Each round is 15 seconds of kettlebell swings followed by 30 seconds of rest. You’ll do a total of 9 rounds, equaling exactly 7 minutes.

  • Focus: Nail down your hip hinge, keep your chest up, and focus on solid glute engagement.

Intermediate Level

Ready to turn it up a bit? Here’s your next step.

  • Work-to-Rest Ratio: 20 seconds of work, 20 seconds of rest
  • Total Rounds: 10

Each round is 20 seconds of kettlebell swings followed by 20 seconds of rest. You’ll do a total of 10 rounds, hitting that 7-minute mark.

  • Focus: Start adding power by snapping your hips forward, but keep it smooth and controlled.

Advanced Level

If you’re experienced and ready to push, this level is for you.

  • Work-to-Rest Ratio: 30 seconds of work, 15 seconds of rest
  • Total Rounds: 9

Each round is 30 seconds of kettlebell swings followed by 15 seconds of rest. You’ll complete 9 rounds in a focused, intense 7 minutes.

  • Focus: Keep your form dialed in and explode with each rep, driving from the hips.

Essential Form Tips for Safe and Effective Kettlebell Swings

If you want results (and to avoid injury), you’ve got to get the basics right. Here are the key form tips to keep in mind:

  1. Hip Hinge: Set up each rep with a hip hinge, bending slightly at the knees and loading up your power from the hips.
  2. Shift Your Weight Back: Push your weight back to load power, then snap it forward as you drive the kettlebell up.
  3. Keep Your Chest Up: Think “proud chest”—this protects your spine and keeps everything aligned.
  4. Squeeze Your Glutes: At the top of each rep, engage your glutes for stability and max power.
  5. Engage Core and Shoulders: Drive your rib cage and shoulders down to stay in control, keeping your movements clean and sharp.

Celebrate Your “Season of Strength” with the Over 50 KB Revolution

Now’s the time to get rid of those aches and pains and feel 20 years younger! This Black Friday, our Season of Strength Sale brings you the Over 50 KB Revolution course at a special price, and you’ll receive the 21-Day Bodyweight Shred course FREE. This powerhouse combo is designed to help you build strength, endurance, and a solid foundation for feeling unstoppable.

The Over 50 KB Revolution course includes everything you need to learn essential moves like swings, cleans, snatches, and Turkish Get Ups with perfect form. You’ll get two complete kettlebell training plans that work with your body, helping you avoid injury, eliminate aging’s wear and tear, and enjoy life again with a system you can do right at home. Plus, the 21-Day Bodyweight Shred course is an amazing way to add variety, mobility, and full-body conditioning to your routine—free with this Black Friday offer!

Don’t miss out on this Season of Strength. Get ready to close out the year feeling stronger, steadier, and more agile—no matter your age. Grab the Over 50 KB Revolution now, and kickstart your strength journey today:

-> Over-50 KB Revolution + 21-day Bodyweight Shred “Season of Strength” 2024 Black Friday Sale

-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net

New Video Alert: Kettlebell Drop a Size EMOM Challenge 2.0 – Workout 1, Week 2

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Got a fresh video up for you! This is a free taste of my “Drop a Size EMOM Challenge” series—if you’re ready to push your limits and see real results, check it out:

-> New Video Alert: Kettlebell Drop a Size EMOM Challenge 2.0 – Workout 1, Week 2

Here’s how it works: Set your timer to 60-second intervals. At the start of each minute, perform the exercise and reps below. Rest for the remaining time in the minute, then start the next set when the timer resets. After the sequence, take 60 seconds to rest, then repeat the whole thing three more times for four rounds.

The Workout:

  1. Two-Hand KB Swings – 20 reps (24k men / 16k women)
    Option to progress to one-hand swings for the last two rounds
  2. Bear Plank March – 12 reps per leg
  3. KB Goblet Alternating Reverse Lunges – 8 reps per leg (20k men / 12k women)
  4. Single Arm KB Rows – 12 reps per side (20k men / 12k women)
  5. Burpees – 8 reps

This is based on the “300” concept I’ve been evolving since 2010, inspired by the intense workouts that made 300 cast look like true Spartans. What started as an article has become the 300 Kettlebell Bootcamp: Pro Edition, a comprehensive program packed with client-ready workouts and support.

Want to take on the challenge? Check out the 300-rep KB Boot Camp Workout here!

And, if you’re looking for a personalized program, I’m also still taking on a few more clients for my 1-on-1 Fit Over 40 kettlebell program. Just reply with “I am” to get details.

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert, Over 40 Specialist
KettlebellBasics.net

Kettlebell EPOC – Afterburn Workout

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*I’m still looking for a few more motivated individuals who want to master the basics of kettlebells, build strength, and lose up to 12% of their body weight in the next 12 weeks through my “KB Fit Over 40” 1-to-1 online personal training program.

Interested in joining me? Click here to apply:

-> “KB Fit Over 40” 1-to-1 online personal training program with Forest

Kettlebell EPOC – Afterburn Workout

Kettlebell training is a game-changer for fat loss and building lean muscle. With kettlebells, you’re working the entire body in one efficient, intense workout, engaging multiple muscle groups at once. This full-body engagement ramps up your heart rate, burns a ton of calories, and kicks your metabolism into overdrive – even after the workout’s over. It’s called the “afterburn effect” or EPOC (Excess Post-Exercise Oxygen Consumption).

In my “KB Fit Over 40” 1-to-1 online personal training program, every workout is 100% personalized to fit each client’s goals, fitness level, and schedule. The workout below is just an example, but I tend to include similar styles – tailored to your unique needs of course! – because they’re so effective for fat loss – something a lot of people are looking to accomplish, fast. With a focus on high-intensity, functional movements, these workouts are designed to help you get leaner, stronger, and more resilient. Our structured progression aims for up to 12% bodyweight reduction in just 12 weeks, so if you’re ready for serious results, let’s get started – apply now at the link below:

-> “KB Fit Over 40” 1-to-1 online personal training program with Forest

Sample KB EPOC Workout

Complete 5 rounds for time.

  1. 1-Arm Kettlebell Clean and Squat – 5 reps (right side)
    • Weight: Women: 12k, Men: 20k
  2. 1-Arm Kettlebell Clean and Squat – 5 reps (left side)
    • Weight: Women: 12k, Men: 20k
  3. Bottoms-Up Kettlebell Press – 5 reps (right side)
    • Weight: Women: 8k, Men: 12k
  4. Bottoms-Up Kettlebell Press – 5 reps (left side)
    • Weight: Women: 8k, Men: 12k
  5. Side-Stepping Kettlebell Swing – 10 reps each side (20 swings total)
    • Weight: Women: 16k, Men: 24k
  6. Plank to Push-Ups – 10 reps total (up, up, down, down = 1 rep)
  7. 1-Arm Kettlebell Racked Rear Lunge – 5 reps (right side)
    • Weight: Women: 12k, Men: 20k
  8. 1-Arm Kettlebell Racked Rear Lunge – 5 reps (left side)
    • Weight: Women: 12k, Men: 20k

Repeat for 5 rounds, aiming for speed without sacrificing form.

If this sounds like the kind of training that could help you reach your goals, I’d love to work with you personally to make it happen. My “KB Fit Over 40” program is designed to guide you through a completely personalized kettlebell journey with all the support you need to master kettlebell basics, build serious strength, and lose up to 12% body weight over the next 12 weeks.

Ready to join me? Click here to apply now:

-> “KB Fit Over 40” 1-to-1 online personal training program with Forest

Let’s do this!

–Forest

PS – ATTENTION Trainers, Coaches, and Hardcore KB Fans:

The “300” Kettlebell Bootcamp: Pro Edition is here – a ready-to-use, Spartan-inspired system to pack classes, build warrior strength, and deliver results that’ll keep clients coming back. With straightforward scripts, easy scaling options, and a killer 300-rep format, this program takes your kettlebell training to the next level. Join us starting Monday, November 18th, and transform your training:

-> “300” Kettebell Boot Camp Workouts

Spartan 300 Kettlebell Bootcamp Challenge + Final Day for Isometrics Program Sale

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

Hey Warrior – I’ve got two updates for you today:

Tomorrow, we’re officially launching the Spartan 300 Kettlebell Bootcamp Challenge – a brand-new challenge built on the foundation of my original 300 program, but designed with trainers, coaches, and dedicated kettlebell enthusiasts in mind.

And today, you’ve got one last chance to grab the Warrior Flow Isometrics program at the early-bird price:

-> Click here to grab Warrior Flow Isometrics – 28-Day Program (Last Call for Early Bird Price)

What’s Different About the Spartan 300 Kettlebell Bootcamp Challenge?

This new challenge is a special challenge that helps you implement the Spartan 300 style of training for yourself or with your clients. Here’s what makes it unique:

  • New Daily Spartan-Style Workouts: Now the sessions are themed around power, endurance, and conditioning. With a 300-rep goal in each workout, you’ll push every system in your body to adapt and grow stronger.
  • Trainer-Focused Enhancements: Whether you’re taking on the challenge yourself or you’re a coach using it with clients, the program includes pro-level coaching tips, class scripts, and modifications to scale every workout.
  • Scalable Workout Design: Every workout includes clear instructions for scaling intensity and weight, making it accessible for various fitness levels while keeping the 300-rep structure at its core.
  • Spartan Warrior Meal Plans: Here’s something different – these meal plans are inspired by what we know about the historical Spartan diet (using modern foods, of course). This approach has worked well for me, and clients love it, too! It’s protein-rich, straightforward, and built to keep you fueled and ready for every Spartan-style workout.

Here’s a preview of one of the Benchmark Workouts you’ll tackle in the new challenge:

Benchmark Workout – Spartan 300 KB Challenge

  1. KB Snatch to Rack Squat – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Drive through your heels and keep your core tight. Focus on a smooth, controlled transition from snatch to squat.
  2. Push-ups – 20
    • Pro Tip: Maintain a strong plank position. “Screw” your hands into the floor to activate your lats and stabilize your shoulders.
  3. Rear Lunge to 1-arm Press – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Stabilize the kettlebell close to your body, aiming for a strong, stacked line from ear to hip.
  4. Half Burpee to Gorilla Row – 10 each side (Women: 16k+, Men: 24k+)
    • Pro Tip: Go wide with your stance, keep your core tight, and pull your elbow back towards your hip for full back engagement.
  5. KB Plank Drag – 10 each side (Women: 12k+, Men: 20k+)
    • Pro Tip: Widen your stance for stability. Minimize hip movement as you drag the kettlebell across – this keeps your core fully engaged.

Complete 5 Rounds and prepare to feel like a Spartan!

Warrior Flow Isometrics – Last Day to Save

While the Kettlebell Challenge opens tomorrow, today is the last day to grab Warrior Flow Isometrics at a special price. In honor of the holiday weekend, I’ve extended the sale one more day so no one misses out.

Warrior Flow Isometrics is a 28-day program designed to build lean muscle, joint health, and functional strength without lifting a single weight. It’s an ideal complement to your kettlebell training – low impact, high reward.

Why Isometrics? Ancient warriors and martial artists used isometric techniques for centuries to build strength and resilience. Now it’s a staple in my own training. Warrior Flow Isometrics will help you build real strength without stressing the joints, and it’s perfect whether you’re traveling, recovering, or just looking for something different.

Last day to get Warrior Flow Isometrics with these exclusive bonuses:

  • Operation Pull-Up: A complete plan to build upper-body strength and take your pull-ups from 0 to 20.
  • Kettlebell Cardio Conditioning Program: Push your conditioning to new heights with a 28-day kettlebell plan.
  • Unbreakable: 7-Day Anti-Inflammatory Meal Plan: Reduce pain and support joint health with anti-inflammatory foods.
  • Flexibility/Mobility Cheat Sheets: Quick exercises to keep you mobile, pain-free, and performing at your best.

-> Click here to grab Warrior Flow Isometrics – 28-Day Program (Last Call for Early Bird Price!)

Veteran’s Day Note
To all the veterans – thank you. In honor of Veteran’s Day, veterans who join Warrior Flow Isometrics today will receive an extra bonus. Just reach out to claim it.

Get ready to train like a Spartan with the new challenge starting tomorrow, and don’t miss your last chance to grab Warrior Flow Isometrics at a discount today. I’m excited to see you reach new levels in both programs.

– Forest Vance
Master Kettlebell Instructor & Former Pro Athlete
Forest Vance Training

25-Min At-Home Isometrics Workout – Free Sample 💪

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I couldn’t get to the gym this morning, so I did the 25-minute isometrics workout instead. Total body, zero equipment, and I was done in no time!

These isometric workouts are perfect when you want to build strength, stability, and core control without stressing your joints. Plus, they’re surprisingly effective when you’re short on time or space.

Here’s the workout I did (it’s a sneak peek from my new Warrior Flow Isometrics Program, which is on sale for a short time longer):

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25-Min At-Home Isometrics Workout

PART 1 – Each exercise: 3 sets of 30-second holds, split into the positions above. Move from one to the next with 15 seconds rest, then rest for 1 minute before repeating:

  1. Crescent Lunge Hold
    • High Lunge – Front knee slightly bent, back leg extended, spine tall (10 sec)
    • Mid Lunge – Lower the hips, bending the front knee further (10 sec)
    • Low Lunge – Sink into a 90-degree front knee lunge (10 sec per leg)
  2. Warrior III Bend and Straighten Hold
    • Bent Leg – Start with the back leg bent, arms forward, core tight (15 sec)
    • Extended Leg – Fully extend back leg into Warrior III (15 sec per leg)
  3. 3-Position Push-Up Hold
    • High Push-Up – Full plank with arms extended (10 sec)
    • Mid Push-Up – Lower halfway (10 sec)
    • Low Push-Up – Just above the ground (10 sec)
  4. Locust Pose Hold
    • Low Lift – Chest, arms, and legs slightly lifted (10 sec)
    • Mid Lift – Arms and legs parallel to the floor (10 sec)
    • Full Lift – Lift as high as possible (10 sec)
  5. Dead Bug Hold
    • Arms and Legs Up – Arms up, knees bent (10 sec)
    • Extend Right Arm + Left Leg – Lower without lifting the lower back (10 sec)
    • Extend Left Arm + Right Leg – Repeat (10 sec)

PART 2 – Optional Finisher: “Fire and Flow Warrior Conditioning”

Set a timer for 10 minutes and repeat at a slow, steady pace. Sync each movement with your breath. You’ll be surprised at the low-impact conditioning you get!

  • Mountain Pose – Inhale, raise arms overhead.
  • Forward Fold – Exhale, fold forward.
  • Halfway Lift – Inhale, lift halfway with a flat back.
  • Plank to Chaturanga – Exhale, step back and lower halfway.
  • Upward-Facing Dog – Inhale, lift chest.
  • Downward-Facing Dog – Exhale, lift hips, pressing back.
  • Step to Forward Fold – Inhale, step to the top of the mat.
  • Mountain Pose – Exhale, rise back up.

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Enjoy that one. And if you’re ready to get after it, my Warrior Flow Isometrics Program is on sale for a short time. Grab it here while it’s still up:

-> Warrior Flow Isometrics – Sale Ending

–Forest Vance, MS
RYT 200
ForestVanceTraining.com
KettlebellBasics.net

Kettlebell Cardio Conditioning – Week 2 / Workout 1

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If you want a cardio workout that will properly work your heart and not destroy your joints in the process, kettlebells are the perfect solution.

Why? Well, kettlebells give you a perfect balance of dynamic movement with control. Unlike traditional cardio, which may be really hard on the knees and ankles, kettlebell training offers low-impact, high-reward cardio. Movements naturally flow to each other, engaging multiple muscle groups. This not only protects your joints but gives a surge to your calorie burn and stamina. You will feel the difference in your heart rate without feeling beat up afterward.

That is why I wanted to include absolutely free with your purchase of a copy of Warrior Flow Isometrics, my best-selling Kettlebell Cardio Conditioning program:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

With Warrior Flow Isometrics, you’re getting a powerful program that builds strength, improves stability, and increases muscular endurance-all without heavy weights or high-intensity movements. But for a balanced approach to fitness, you also need to work your heart. And for the 40+ crowd, kettlebell cardio is one of my favorite low-impact ways to do just that.

Here’s a sample workout from Kettlebell Cardio Conditioning. If you want the full program for free, pick up a copy of Warrior Flow Isometrics at the link below:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

Kettlebell Cardio Conditioning – Week 2 / Workout 1

MAIN CIRCUIT – Complete as many rounds as you can in 17 minutes:

  • 12 squat jumps
  • 9 alternating leg drops
  • 6 overhead KB lunges per leg
  • 30 jumping jacks

FINISHER – Complete a total of 3 rounds of the circuit below, resting only between exercises for no time and between rounds for 90 seconds:

  • 8 one-arm swings (L)
  • 24 slow mountain climbers (side to side, 12 each)
  • 8 one-arm swings (R)
  • 24 opposite shoulder touches (side to side, 12 each)
  • 8 high pulls (L)
  • :24 side plank (left side)
  • 8 high pulls (R)
  • :24 side plank (right side)

This combination of kettlebell cardio and isometric strength training is going to give you a full-spectrum fitness boost: you’ll build muscle, protect joints, and elevate cardiovascular health-all without the wear and tear. Ready to take on a balanced, sustainable fitness program? Warrior Flow Isometrics has everything you need, plus the full Kettlebell Cardio Conditioning program as a free bonus.

Hit the link below, grab a copy, and let’s get you feeling and moving like a warrior:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

Forest Vance, MS — RKC — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

The Secret to Pull-Ups: Going from 0 to 20 (Part 2) 💪

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Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

  • Frequency: 5 days per week
  • Main Exercises:
    • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
    • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
    • Isometric Holds: 3 sets of 20–30 seconds at the top.
    • Grease the Groove: Continue with 1–2 reps periodically through the day.
  • Accessory:
    • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
  • Focus: Build endurance and control while increasing your reps.

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This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Pairing pull-ups with kettlebell training is one of the best combos out there. You’ll build upper body strength and core stability, which carries over to everything from kettlebell swings to deadlifts.

Ready to take the next step and conquer that pull-up bar?

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Keep pushing,
Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

the Secret to Pull Ups – How to Go from Zero to 20

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Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

  • Frequency: 4–5 days per week
  • Main Exercises:
    • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
    • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
    • Isometric Holds: 3 sets of 10–20 seconds at the top.
    • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
  • Accessory:
    • Bicep Curls and Rows: 3 sets of 10–12 reps each.
    • Face Pulls: 3 sets of 10 reps for shoulder stability.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

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Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

  • Build lean muscle and protect your joints
  • Improve cardiovascular health without high-impact workouts
  • Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

— Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

22-minute Warrior Flow Isometrics workout [free sample]

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Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

With powerful stances and unshakeable mental strengths, these ancient fighters developed techniques relying on martial arts, yoga, and other forms of discipline in preparation for combat. This helped develop that mental strength and physical stability that aided them in withstanding extreme conditions.

Now, I’ve developed Warrior Flow Isometrics to tap into this ancient wisdom, bringing the essence of those time-tested techniques into a modern fitness approach.

With just 20-30 minutes, 3-4 times per week, you’ll experience the strength, stability, and resilience of a warrior-without needing equipment or highimpact movements!

–> Check out the full Warrior Flow Isometrics program here

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22-minute Warrior Flow Isometrics workout [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another and then rest for 1-2 minutes. Repeat the circuit three times in total.

Exercise 1: Squat Hold

Position 1: High Squat – Light bend in the knees; weight in heels, chest up.
Position 2: Mid Squat – Lower halfway; knees at 45-degree angle.
Position 3: Deep Squat – Drop down with knees close to 90 degrees, without losing tension.
Hold: 10 seconds for each position, with total hold time being 30 seconds.

Exercise 2: Plank with Knee Lift Hold

Position 1: High Plank – Hands at shoulder height, then extend your legs; keep your core tight.
Position 2: Right Knee Lift – Draw right knee up close to the chest and continue to engage in core exercise.
Position 3: Left Knee Lift – On to the left knee and again, to maintain plank for
Hold: 10 seconds in each position, alternating knee lifts each round for 30 seconds total.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

Position 1: Start Position – Lying face down, arms extended overhead, palms facing down, lift arms and chest slightly
Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, lifting slightly higher.
Position 3: Low Sweep – Continue down with arms, down toward the hips, palms to each other; squeeze shoulder blades together.
Hold: 10 seconds in each position, focusing on squeezing shoulder blades and engaging upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

Position 1: Full Bridge – Feet flat, hips lifted, hands on the floor.
Position 2: Left Leg Lifted-Extension, left leg straight up, lift hips.
Position 3: Right Leg Lifted-Change to the other leg, tightening at the core and keeping hips even.
Hold: 10 seconds for each position; sum up to 30 seconds.

Exercise 5: Hollow Body Hold Abs/Core

Position 1: Basic Hollow-Lower back pressed to the floor, legs lifted to 90-degree angle, arms at the sides.
Position 2: Extended Hollow – Lower the legs to a 45-degree angle, arms overhead, keeping lower back pressed down.
Position 3: Full Hollow – Lower the legs and arms closer to the ground for maximal tension, keeping core engaged.
Hold: 10 seconds in each position for a total of 30 seconds.


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Unlock the strength, balance, and stability of the warrior with Warrior Flow Isometrics. This workout is just a snippet from the inside of the complete program. Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk. Learn more and start today at the link below:

–> Check out the full Warrior Flow Isometrics program here

-Forest Vance, MS — RYT-200 — ForestVanceTraining.com — KettlebellBasics.net

Muscle Mayhem GAINZ – Halloween KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Happy Halloween!

Today is the last day to unleash your inner action hero and crush everything in the way of you and your fitness goals with the Hero Mode Kettlebell Bundle:

-> Hero Mode Kettlebell Bundel – Last Call

Because NOW is the perfect time to let that inner warrior out and transform your body!.

Whether you’re building raw strength, packing on lean muscle, or ramping up agility, this bundle brings you ten brand-new kettlebell workout plans, each inspired by a legendary action hero.

Here’s a sample workout from one of the programs:


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Muscle Mayhem GAINZ – Halloween KB Challenge Workout

Part 1 – As Many Reps as Possible in :35
Light large muscle groups on fire in quick spurts, challenging strength and endurance:

KB Goblet Step Ups or Side-to-Side Lunges – :35 per side
Spider Push-Ups – Keep it intense with a push up after every “climb”
Lying Hip Bridge w/ Feet Elevated – Elevate for maximum glute activation
Take :15 rest between movements and :60 after each round; look to complete 4 total!

Part 2 – Every Minute on the Minute (EMOM) for 4 Rounds
This round-based structure should keep the pace and intensity high, as you push to new limits. In this case:

KB Goblet Squats, 12 reps
1-Arm KB Rows, 12 reps per side, with a top pause
Close Grip Push-Ups, 12 reps, more difficult each round
1-Arm KB Snatch, 6 reps per side

Rest between sets only as much as the clock allows. Power through all 4 rounds.

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This Hero Mode Kettlebell Bundle will have everything one needs to create serious power, endurance, and agility. Here’s what you’ll get:

— Thor’s Hammer Strength Challenge – 1000 Rep Showdown
— Superman’s Iron Will – 28-Day Upper/Lower Split Challenge
— Hobbs’ Muscle Mayhem – 28-Day GAINZ Challenge
— John Wick’s Relentless Pursuit – 28-Day AMRAP Challenge
— Captain America’s Super Soldier Conditioning – Dirty 30’s Challenge 2.0
— Mad Max Fury Road Filthy 50 Challenge – 50 Rep Strength Challenge 2.0
— Black Widow’s Agility Training – 28-Day PHA Challenge
— Mission Impossible Mobility – 28-Day LAIT Challenge
— Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
— Wolverine’s Healing Factor – Recovery and Rebuilding

You’ll get over 120 exercises to take you from primary strength sessions to active recovery and mobility workouts to train like an action hero. Easily make them your bread-and-butter workouts or supercharge your current program.

This sale ends tonight-click here to secure your Hero Mode Kettlebell Bundle now!

Forest Vance
Master of Science, Human Movement
Kettlebell Expert, Over 40 Training Specialist