I was doing a little research on how Vikings trained.
From what I found, their training came from a combination of:
Daily physical labor
Combat sports and wrestling
Lifting and throwing heavy objects like stones and logs
Building and rowing boats for strength and endurance
Carrying heavy materials
Practicing with weapons such as spears, axes, swords, and bows
Balance and coordination training to stay steady in battle or at sea
Developing a warrior mindset—training both body and mind for confidence and resilience
There’s a lot we can take away from this!
Just imagine if you incorporated some of these principles into your own training—the kind of physical and mental strength (and the physique to go with it) you could build.
Note: Record the weight used for each move and the total time it takes you to complete this workout with proper form. You’ll retest it at the end of the challenge.
TIER 1 (Beginners or those getting back into it) Complex-style kettlebell work — complete all moves on one side without setting the kettlebell down, then repeat on the other side. (Suggested weight: Women 12kg+, Men 20kg+)
2-Hand Kettlebell Dead Clean – 10 reps
2-Hand Kettlebell Swing – 10 reps
2-Hand Overhead Press – 10 reps
Kettlebell Goblet Squat – 10 reps
Goblet Reverse Lunge (Left) – 5 reps
Goblet Reverse Lunge (Right) – 5 reps
1-Arm Kettlebell Row (Right) – 10 reps
1-Arm Kettlebell Row (Left) – 10 reps
Then finish with:
Push-Ups (hands elevated on a waist-level box or bench) – 10 reps
Elevated Burpees – 10 reps
Jumping Jacks – 10 reps
Complete 5 rounds for time.
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This is just one sample workout from one 28-day program (Thor’s Hammer Strength Challenge).
When you grab the Viking Valor Kettlebell Bundle, you’ll get 10 complete 28-day programs like this one—but this is your last chance. The bundle is being retired for good after this final sale.
Try this sample workout—then grab the full course before it’s gone:
I was chatting with a client at our studio workouts this morning who mentioned their favorite candy — the good ‘ol Hershey bar.
At around 210 calories each, that adds up fast if you’ve been dipping into the leftover Halloween stash, lol!!
So, here’s a way to balance things out: a kettlebell workout that burns approximately 630 calories for an 180-pound person — the equivalent of three Hershey bars.
Estimated calorie burn based on moderate to high-intensity effort for an 180-pound individual. Actual results will vary depending on effort level, conditioning, and rest periods.
BTW – this one comes straight from the Viking Valor Kettlebell program — a full training system built to unleash your inner Viking, build real-world strength and endurance, and do it all in 20–30 minutes per day, 3–4 days per week.
We’re taking this offer off the market completely, but before it retires for good, we’re doing one final last-chance promo.
We’ve recently done this with our Gladiator and Hero Mode KB Bundles — both are now off the market.
As with those, this is your final opportunity to grab it before it’s gone for good.
The bundle includes everything you need to reclaim your strength and build the power of a Viking — using kettlebells in just 20–30 minutes per day, 3–4 days per week.
(We’ve recently done this with our Gladiator and Hero Mode KB Bundles—both are now off the market.)
As with those, we’re offering one last chance promo before this one retires for good.
This bundle includes everything you need to reclaim your strength and build the power of a Viking using kettlebells in just 20–30 minutes per day, 3–4 days per week.
I was just looking at Week 2 / Workout 2 of the OG KB-Tabata Challenge.
The workout is a doozy!
(It’s included in the “Kettlebell Tabata Trifecta” deal we have going right now — I’ll also put the sample workout at the bottom of today’s email for you to try.)
…It only takes about 18 minutes, and it hits all your major muscle groups from a strength perspective AND gets you killer cardio-conditioning work at the same time.
If you signed up for my kettlebell newsletter and you are reading this email, this full course is going to be right up your alley. You will love it. Check it out at the link below:
And I will say, this Halloween, the Kettlebell Tabata 3-for-1 is flying off the digital shelves.
And for good reason. It uses the Tabata Protocol, which you’re probably familiar with…
…in a unique and optimized way, with kettlebells.
If you’re not familiar, let me give you a quick introduction:
In the original study done by Izumi Tabata, Tabata training was defined as “training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts.”
Put simply, you do eight rounds of 20 seconds of work and 10 seconds of rest.
The groundbreaking part of this study is that the group that ONLY performed the 20 seconds of work / 10 seconds of rest protocol (do the math, that’s just a four-minute workout!) got as good, or BETTER, improvements in several fitness markers like VO2 max increase, as the group that did a full HOUR of exercise, five days per week!
HOWEVER
This is quoted from a later meta-analysis study of the Tabata protocol:
“At more than 20 years after the publication of the original study [12, 13], the exercise intensity has not been emphasized; only the procedure of the training has been featured, especially among general exercisers.”
TRANSLATION – you need to work at the proper intensity for Tabata training to work.
KETTLEBELLS happen to be a perfect fit!…
The great thing about kettlebell training is that, IF you do it right, you can get your heart rate up FAST, exert a ton of energy, and use every muscle in your body.
So if we’re looking for a type of exercise that is best suited to Tabata training, kettlebells are hard to beat.
Combining kettlebells plus Tabata training, you will get next-level fat loss and total-body conditioning results in a fraction of the time!
This is great for you if you want new, innovative ideas for cardio in the winter months.
This is great for you if you are a trainer and want to use these workouts with your clients.
This is great for you if you just want a new training plan to follow that you can do anywhere and work your full body in 3–4, 20-minute-ish sessions per week.
I have been training myself and others with kettlebells since 2008, so I have learned a thing or two about how to get the most done in the shortest amount of time…
…AND, as the years have gone by, I have also learned how to do that WITHOUT destroying your body or joints in the process.
These are three of my most popular kettlebell challenge plans, all around the Tabata concept.
You will be able to avoid the holiday weight gain with these workouts, just doing them at home or anywhere else with a kettlebell or two.
HOWEVER – this deal is only on for a very limited time, so learn more and grab your copy at the link below:
Forest Vance MS, Human Movement Certified Kettlebell Instructor Certified Nutrition Coach KettlebellBasics.net ForestVanceTraining.com
PS – Here is the sample workout I promised:
18-Min KB Tabata Challenge
PART 1 – TABATA – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Repeat three more times for a total of four sets of each move. Rest for 1–2 minutes and repeat for a total of two Tabata rotations. GOAL: Do more reps than last time!
Regular OR “Explosive” push-ups – hands elevated, knees, or toes 1-arm KB rows (switch sides each round, do two sets total for each arm) (recommended weight = 12–16k women / 20–24k men)
PART 2 – TABATA – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Repeat three more times for a total of four sets of each move. Rest for 1–2 minutes and repeat for a total of two Tabata rotations. GOAL: Better form and rep quality than last time!
One-hand KB swings (recommended weight = 16–20k women / 24–32k men) (switch sides each round, do two sets total for each arm) “Fast feet”
PART 3 – COMPLEX – Get four rounds for time of:
6 KB press – right side (recommended weight = 8/12k women / 16–20k men) 6 KB rack squats – right side (recommended weight = 8/12k women / 16–20k men) 6 KB reverse rack lunges – right side (recommended weight = 8/12k women / 16–20k men) Repeat on other side 6 burpees
Because it combines the science-backed tabata training method with the muscle-and-fat-loss-burning power of complex training.
Whether you want to drop stubborn weight, perform better in your workouts, or just feel strong and athletic again, this approach gets you there—fast.
**For a limited time only, when you grab the new Kettlebell Tabata Trifecta bundle, you’ll get all three programs (1.0, 2.0, and 3.0)—plus my 16/8 Intermittent Fasting Workshop –>> Learn more here
This kettlebell protocol delivers massive results in minimal time—helping you build muscle, shred fat, and level up your conditioning in as little as 20 minutes a day.
5 snatches (same side, “flow” directly from get-up) OR 5 one-arm KB swings
Turkish Get-Down (return to the ground)
Repeat on the other side.
Complete 4 rounds for time.
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This workout is just the beginning. Inside the Kettlebell Tabata Trifecta, you’ll unlock:
— Kettlebell Tabata 1.0 – Build your base and master the Tabata method — Kettlebell Tabata 2.0 – Increase intensity and conditioning — Kettlebell Tabata 3.0 – Peak performance-level programming — BONUS: 16/8 Intermittent Fasting Workshop – Learn how to combine smart nutrition with your training for faster results
With these programs, you’ll:
Burn fat up to 38% faster than traditional workouts
Train anywhere with just two kettlebells
Get lean, strong, and conditioned—without long gym sessions
Click here to grab your Kettlebell Tabata Trifecta now → [Next Page]
Here’s to finishing the year strong—and training smarter in 2025.
The idea behind Fire Breather was simple — a conditioning plan you could run alongside your kettlebell or strength workouts to torch extra calories, boost cardio capacity, and even drop body fat without having to overhaul your diet.
I originally built it while training for ultra-distance Spartan races. The more I followed this structure, the more I noticed something wild: I was trimming down and getting into the best shape of my life without counting calories or cutting carbs.
Fire Breather became my go-to way to maintain peak conditioning, mental toughness, and work capacity year-round.
Now — heads-up — this one’s not a casual “10-minute home workout.” It’s real work. You’re layering meaningful cardio and conditioning on top of your strength training. But if you’re up for it, it’s powerful stuff.
Here’s a quick look at what a Fire Breather week looks like (you’ll burn up to 900 calories in some of these!):
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DDay 1 – Hills (HIIT Day)
12 × 60-second uphill sprints with 2-minute walks between
Duration: ~36 minutes total (including rest)
Intensity: Very high (90–100% effort intervals) — Est. Calorie Burn: 450–700 kcal (closer to 700+ for larger athletes or full sprints on steep inclines)
Day 2 – “Roadwork 2.0” (70-Minute Aerobic + Calisthenics)
Duration: 70 minutes
Intensity: moderate steady-state + 5× short bodyweight bursts — Est. Calorie Burn: 600–900 kcal (most users in your 40+ demographic average 700–800 kcal if maintaining 130–150 bpm)
Day 3 – Bodyweight Circuit (HIIT Day 2)
Duration: ~35 minutes (5×5-min rounds)
Intensity: high, full-body movements with short rests — Est. Calorie Burn: 400–600 kcal (leaner / smaller athletes ~400; larger or more conditioned ~600+)
If someone completes all 4 workouts: ≈ 1,800–2,600+ calories per week —and that’s purely from the Fire Breather sessions, not counting regular kettlebell or strength training.
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That’s one week — and it works.
If you like the look of this, you’ll love the full Mission Ready Conditioning System, which includes Fire Breather plus 11 other minimalist, bodyweight, and single-kettlebell training programs you can do anywhere.
The Hook: Build Field-Ready Strength, Endurance & Resilience — Using Primarily Bodyweight Training (and One Optional Kettlebell) A Complete No-Gym System for Men & Women 40+ Who Want to Stay Lean, Strong & Capable — Anytime, Anywhere
Author: Forest Vance, MS Human Movement | CPT | RYT-200
What You Get: – Road Warrior Workout – 4-week, travel-tested total-body plan – Zero Equipment Fat-Loss Plan – 4-week no-gear shred system – Firebreather Conditioning System – 5-week hybrid HIIT + cardio plan – Mission 100 Push-Ups – build to 100 consecutive push-ups – 5 Pistol Squats Report – progressions for true single-leg strength – 5 One-Arm Push-Ups Report – upper-body power and control – 5-Minute Abs – old-school bodybuilding-style core training – Kettlebell + Bodyweight Beatdown – hybrid conditioning classic – Kettlebell + Bodyweight Power Circuit Workout – explosive full-body power – Kettlebell Challenge Workouts – 12 legendary short challenge sessions – Total Body Abdominal Annihilation – hybrid strength + conditioning finishers – Functional Flexibility Secrets – OG recovery and mobility system
This session comes straight out of my Kettlebell + Bodyweight Beatdown program — part of the new Mission Ready Conditioning System. All you need is one kettlebell (optional) and your bodyweight.
1. Kettlebell Press EMOM (Every Minute on the Minute) Set your timer for 1-minute intervals. Each minute: 5 KB presses (right) + 5 KB presses (left). Rest for the remainder of the minute. Do 5 rounds (5 minutes total).
2. Kettlebell Complex – 3 Rounds Total Rest ≈ 60 seconds between rounds. (If you have one KB, do one side then switch.) Don’t set the bell down until you’ve finished the sequence: – Snatch × 4 – Front Squat × 4 – Swing × 8 – Lunge × 4
3. Bodyweight Finisher – 3 Rounds 30 seconds per exercise, minimal rest between moves, 30 seconds between rounds: – High Knees – Hindu Push-Ups – Lateral Hops – Inverted Rows – Lunges
Want More Workouts Like This?
This is just one of 12 complete programs inside the Mission Ready Conditioning System — your all-in-one, no-gym framework for building real-world strength and resilience anywhere.
PHASE I – Bodyweight Dominance
Road Warrior Workout (4 weeks)
Zero Equipment Fat-Loss Plan (4 weeks)
Firebreather Conditioning System (5 weeks)
Mission 100 Push-Ups
5 Pistol Squats Report
5 One-Arm Push-Ups Report
5-Minute Abs
PHASE II – Hybrid Power
Kettlebell + Bodyweight Beatdown (you just sampled it 👆)
I stepped outside yesterday morning, and had to put on a jacket for the first time!
And I look forward to this time of year.
There’s something about the cold air and quiet mornings — the constant movement, the trips, the tournaments, the chaos … all of it quiets.
And that’s when:
You lock in. You disappear for a while. You rebuild.
No one sees the work — and that’s the point.
The “winter arc” is about discipline for its own sake — and emerging in spring a different animal than you were when the leaves started falling.
And if you want to start your own winter arc, here’s a 20-minute bodyweight-only workout you can do anywhere — no gym, no gear, no excuses:
Get as many rounds as you can in 20 minutes of:
— 50 Seal Jacks — 8 Bodyweight Renegade Rows (per side) — 15 Total Body Extensions — 12 Plank Jacks — 10 Alternating Reverse Lunges (per side) — 8 Burpees
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If you like this kind of short, minimalist training that gets real results, I’ve got something brand new for you.
It’s called the Mission Ready Conditioning System — a complete set of bodyweight and minimalist workouts designed to keep you strong, lean, and capable through the winter arc and beyond.
Inside are programs like:
– The Road Warrior Workout (for tight spaces and schedules) – Zero Equipment Fat-Loss Plan – Firebreather Conditioning (hybrid HIIT, hills, and circuits) – Mission 100 Push-Ups (from zero to triple digits) – Kettlebell + Bodyweight Beatdown (optional single-bell training) – Functional Flexibility Secrets (mobility and recovery)
Right now it’s in fire-sale launch mode — starting at $30 and going up $1 for every 10 people who join.
— 4 weeks of progressive workouts using Smart-Tension Kettlebell Training — Step-by-step video demos and mobility finishers — Done-for-you progression plan — no guesswork
This special GAINZ launch offer runs through Monday only.
Here’s something most lifters over 40 eventually learn the hard way: you can’t out-lift your recovery.
After 25+ years of training — from pro football to coaching thousands of clients — I found that the guys who keep progressing into their 40s, 50s, and 60s aren’t chasing heavier weights… they’re chasing better tension.
It’s how you build real muscle and strength without beating up your joints.
Here’s how to use it starting today:
1 – Control the Tempo
Instead of exploding through every rep, take 3–4 seconds on the lowering phase and 1 second up. Try this with your KB RDLs or 1-arm rows — you’ll feel the difference instantly. You’ll recruit more muscle fibers without adding weight.
2 – Use the “Stretch Principle”
This comes straight from muscle-growth research: your muscles respond best when trained under tension in a lengthened position. With kettlebells, that means movements like Bulgarian split squats or RDLs — where you feel the muscle stretch under control, then contract back through full range.
3 – Track Density, Not Load
Don’t just add weight. Add work done per minute. For example: perform 6 reps of KB RDLs every minute on the minute for 5 minutes — next week, try 7. That’s progressive overload, joint-friendly style.
That’s STKT in action — controlled tempo, stretch-based tension, and smart progression. It’s how I (and my 40+ clients) keep building muscle and strength without wrecking our backs, knees, or shoulders.
