New Video – Mission Impossible Kettlebell LAIT Complex

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today’s Mission Impossible Kettlebell LAIT Challenge is inspired by Tom Cruise — a routine focused on mobility and functional strength to keep you ready for action at all times.

We’re using what’s called Lactic Acid Interval Training (LAIT) — a proven method to build strength, endurance, and metabolic conditioning by training hard, resting smart, and maximizing efficiency.

This workout is just a sample from the 28-Day Kettlebell LAIT Challenge, featured in my Hero Mode Kettlebell Bundle — a powerhouse collection of 10 kettlebell workout plans, designed to help you build the strength, power, and stamina of your favorite action stars.

What’s Inside the Bundle:

  • 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 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

Each workout is just 20-30 minutes a day, 3-4 days a week, making this the ultimate toolkit for burning fat, gaining lean muscle, or improving agility and recovery.

And right now, it’s all part of our Winter Warrior End-of-Year Sale. Learn more and get the Hero Mode Kettlebell Bundle here.

Here’s Your Mission Impossible Workout:

— Kettlebell Squat to Overhead Press – Right Side (30 seconds)
— One-Arm Kettlebell Swings – Right Side (30 seconds)
— Kettlebell Squat to Overhead Press – Left Side (30 seconds)
— One-Arm Kettlebell Swings – Left Side (30 seconds)
— Burpees – Max Reps (30 seconds)

Rest 2-3 minutes and repeat for 4-6 rounds.

Take the challenge, become unstoppable, and finish 2024 strong. Learn more and get the Hero Mode Kettlebell Bundle here.

And remember – you’re just one kettlebell workout away from becoming your own action hero!

– Forest Vance, MS
Owner, FVT Warrior Wellness
ForestVanceTraining.com – KettlebellBasics.net

John Wick Kettlebell AMRAP Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

Ready to unleash your inner action hero? Try today’s workout, inspired by the relentless endurance of John Wick. (Scroll to the bottom of this email for the full workout breakdown.)

The “John Wick’s Relentless Pursuit” 28-Day Kettlebell AMRAP Challenge is part of my Hero Mode Kettlebell Bundle. This all-inclusive package features 10 kettlebell workout plans, each designed to help you build the strength, power, and stamina of your favorite action stars — in just 20-30 minutes a day, 3-4 days a week. And we’ve got this program on sale as part of our Winter Warrior End-of-Year Sale.

Here’s what’s in the bundle:

  • 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 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

Whether your goal is burning fat, packing on lean muscle, or improving your agility and mobility, this bundle has more than 120 workouts tailored to fit any fitness routine.

Take them as your main workouts, active recovery sessions, or simply to supercharge your current training plan.

-> Grab the Hero Mode Kettlebell Bundle here

Now, here’s your sample workout from the John Wick Kettlebell AMRAP Challenge:

PART 1: Do as many rounds as possible in 10 minutes:

  • 4 burpees
  • 5 pull-ups OR 15 recline rows OR 10 single-arm KB rows/side (8-12kg women, 16-20kg men)
  • 6 single-arm KB thrusters (squat to overhead press)/side (8-12kg women, 16-20kg men)

PART 2: “Climb the Ladder” for 10 minutes:

  • Two-hand KB Swings: 2/4/6/8/etc (12-16kg women, 20-24kg men)
  • Push-ups: 2/4/6/8/etc

PART 3:

  • 6 KB snatches on the right side, rest :30
  • 6 KB snatches on the left side, rest :30
    Repeat for four rounds total (8-12kg women, 16-20kg men)

It’s time to build strength, power, and endurance like a true action icon. Start your Hero Mode Kettlebell Bundle today and discover what you’re capable of:

-> Grab the Hero Mode Kettlebell Bundle here (90% off Winter Warrior sale)

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

the Kettlebell Swiss Army Knife Workout

On By adminIn Kettlebell WorkoutsLeave a comment

You know how a Swiss Army knife can do it all?

Open a bottle, cut a rope, tighten a screw—it’s basically the ultimate multitool.

Well, that’s how I feel about kettlebells. Because when you mix kettlebells with bodyweight exercises—and program it right—you get a workout that hits everything. Strength, cardio, core, flexibility… it’s like the multitool of fitness.

Now, if you have the time, I’d say mix in a few dedicated lifting sessions, a couple of 60-90 minute yoga classes each week, and some longer 45-60 minute steady-state cardio sessions too.

But I’m well aware that a good number of my readers are busy and want to get it all done in one efficient session – and for them, I truly believe that kettlebells are the way to go.

This is exactly why I put together the Norwegian 4×4 Kettlebell Challenge. Here’s a sample workout:

#

the Kettlebell Swiss Army Knife Workout

You’ll set a timer for 45-second intervals, then do as many reps as you can of one exercise in 45 seconds. Move to the next exercise with as little rest as possible, and repeat until you’ve done all five exercises (that’s four minutes of work). Rest up to three minutes to recover, then repeat the whole thing four times:

  • Single / Double KB Clean + Squat
  • X-Body Mountain Climber Burpees
  • Kettlebell Side-Loaded Walking Lunges
  • Inverted Rows (if you have a suspension trainer or TRX) OR Single-Arm KB Rows
  • Seal Jacks

#

If this workout – and the results you can potentially get from it! – both sound like something you’d love, I’ve got good news—my 28-day Norwegian 4×4 Kettlebell Challenge is starting today, Monday, December 16th. But that also means this is your last chance to sign up. Learn more at the link below:

-> 28-day Norwegian 4×4 KB Challenge​

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

#

the Norwegian 4×4 Kettlebell Method (new for December 2024)

Are you looking for the perfect mix of fat loss, endurance, and functional strength, all while going easy on your joints?

Are you pressed for time but still want to maximize your workouts, needing just 20-30 minutes, 3-4 days a week?

Are you searching for a program that can enhance your VO2 max by 10-20%, help you lose up to 10 pounds in just 28 days, and leave you feeling stronger and healthier, all at the same time?

If you answered yes to any of these questions, I have some exciting news for you!

My latest kettlebell program, the Norwegian 4×4 Kettlebell Method, is crafted to provide all these benefits and more. Discover more and sign up now at the link below:

-> Norwegian 4×4 Kettlebell Method – NEW for December 2024​

I used to play professional football, and during that time, I lifted weights nearly every day.

I got plenty big and strong, bench pressing 450 pounds, squatting 600, and power cleaning 375 at my peak.

However, not long after my football career, I realized that my body didn’t respond to traditional weightlifting the way that it used to.

I wanted a program that was just as effective but easier on my joints, required less time, and fit my busy lifestyle.

That’s when I found kettlebells—and later, the Norwegian 4×4 method!

This blend of a specific, research-backed high-intensity interval training protocol and kettlebell exercises not only helped me get back in shape, but also allowed me to maintain it.

Over the past 15 years, I’ve honed my kettlebell methods and used them with hundreds of thousands of people around the world to help them achieve remarkable results—faster, smarter, and without the strain of traditional workouts.

The Norwegian 4×4 Kettlebell Method merges a proven interval protocol with essential kettlebell movements for an efficient, effective, and joint-friendly workout you can do anywhere.

Learn more at the link below:

-> Norwegian 4×4 Kettlebell Method – NEW for December 2024​

​

New Video: 25-min Norseman’s Grind KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

*My 28-day Norwegian 4×4 Kettlebell Challenge is starting. This is your last chance to sign up.

You will lose up to 10 pounds, improve your VO2 max up to 10-20%, and build new lean muscle in 28 days – with just 3-4, 20-30 minute KB workouts per week.

👉 Click here to sign up now

Okay, now let’s get to today’s workout. It’s short, intense, and delivers results fast:

25-min Norseman’s Grind KB Challenge Workout (Norwegian 4×4 Kettlebell Method – Sample Workout)

Do as many reps as you can of each move in 45 seconds. Push the pace and go hard – we’re shooting for 85-95% of your max heart rate! Take minimal rest between moves. Take up to three minutes of rest after completing the five exercise circuit. Repeat the circuit for a total of four rounds:

– Two Hand / One Hand KB Swings

– Push Ups

– Bodyweight / KB Goblet Alternating Reverse Lunges

– Single Arm KB Row (switch sides 1/2 way)

– Burpees

This is exactly the kind of KB workouts you’ll find in my upcoming 28-day Norwegian 4×4 Kettlebell Challenge.

And if you want in, now’s the time to act. This special program is starting, learn Morea nd sign up at the link below:

👉 Click here to sign up now


– Forest Vance, MS
Owner, FVT Warrior Wellness
ForestVanceTraining.com – KettlebellBasics.net

“Horde Breaker Blitz” Kettlebell Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

Alright, today’s post is for my fellow nerds out there.

Don’t worry, I say that with love because I’m right there with you!

Imagine you’re facing down a horde of relentless foes—an army of zombies, orcs, Tyranids – whatever your thing is 🙂

They’re coming at you wave after wave, and your mission is to break through them.

Not just survive, but dominate.

That’s the vibe of the Horde Breaker Blitz Kettlebell Challenge.

The “Horde Breaker Blitz” is powered by the Norwegian 4×4 Method, which is backed by science to boost VO2 max and burn more calories. This method is used in Norwegian heart clinics and fitness centers as part of rehab and workout programs. And combined with kettlebells in the unique way I present in today’s article, it’s also perfect for people who are busy, still wanting to crush workouts and stay lean, but without spending hours in the gym.

Let’s give it a try:

“Horde Breaker Blitz” Kettlebell Challenge

Each move is 45 seconds of work with 2-3 seconds to transition between exercises. After one round, rest for 1-3 minutes and get ready to go again. Do four rounds total:

  • KB squat cleans (single or double ‘bell)
  • mountain climber + push up after every 2 reps
  • KB tactical lunges (alternating legs each rep)
  • recline rows (if you have a suspension trainer or can set up in a power rack) OR single arm KB rows (be sure to switch sides 1/2 way)
  • burpees (modify as needed / any style)

If you’re looking to drop fat, build muscle, and feel like the strongest version of yourself, this method works.

It’s efficient, intense, and something you can knock out at home in less time than it takes to explain your nerd hobbies to a non-nerd.

If this sounds like your jam, I’ve got the full program waiting for you. The Norwegian 4×4 Kettlebell Method is all about getting lean and strong in just 3-4 workouts a week, with no fluff—just the stuff that gets results. Check it out here:

-> Drop up to 10 pounds, boost your VO2 max by 10-20% and gain new lean muscle in 28 days with the Norwegian 4×4 Kettlebell Challenge

All you need is 20-30 minutes and the will to break the horde!

-Forest Vance, MS – Kettlebell Specialist -ForestVanceTraining.com

15-min “Nordic Ascension” Bodyweight Ladder + free 6-Week Plan

On By adminIn General, Tips and TricksLeave a comment

I’ve got a quick challenge for you today—it’s called the Nordic Ascension Challenge, and it’s going to test your strength, endurance, and mental toughness. It’s simple, it’s hard, and it only takes 15 minutes.

This is a sample workout straight from my Bodyweight Beast Building program, which, by the way, you can grab for free this week when you pick up my new Norwegian 4×4 Kettlebell Challenge.

Here’s the workout:

  • Bodyweight Squats: Start with 2 reps, add 2 each round (2, 4, 6…).
  • Push-Ups: Start with 1 rep, add 1 each round (1, 2, 3…).
  • Plank: Start with 10 seconds, add 10 seconds each round (10s, 20s, 30s…).
  • Reverse Snow Angels: Start with 10 seconds, add 10 seconds each round (10s, 20s, 30s…).

How to do it: Start with 2 squats, 1 push-up, a 10-second plank, and a 10-second reverse snow angel. Next round, bump it up to 4 squats, 2 push-ups, a 20-second plank, and a 20-second reverse snow angel. Keep climbing the ladder for 15 minutes.

It doesn’t matter if you’re just getting back into fitness or you’re already crushing workouts. This will challenge you at your level.

This workout is just one piece of the Bodyweight Beast Building program. It’s a 6-week plan that focuses on building lean muscle, protecting your joints, and getting strong as hell using nothing but your bodyweight.

The best part? You can get it for free this week when you grab the Norwegian 4×4 Kettlebell Challenge.

Not only do you get that, but I’m also throwing in:

  • The Athletic GAINZ Diet Plan. Think of it as the way Spartans would eat if they had nutrition coaches. Timeless, simple, and effective.
  • The CORE Kettlebell Challenge. My Amazon best-seller. It’s packed with kettlebell and bodyweight workouts, plus some stories from my own fitness journey.

If you’re looking to switch things up, hit some new goals, or just crush it in your workouts, this is a solid way to do it.

Anyway, give the Nordic Ascension Challenge a try today and let me know how it goes. Seriously—it’s tougher than it looks, but you’ll feel like a champ when you’re done.

-Forest

“23-Min Berserker Blitz” KB Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

In just 23 minutes, you can crank out a workout that builds strength, burns fat, and boosts your conditioning—all in one shot.

This workout is built on the Norwegian 4×4 Method, a proven system that’s all about maximizing results in minimal time.

Norwegian 4×4 is designed to:

  • Increase your VO2 Max by 10-20% in 28 days
  • Help you drop up to 10 pounds of fat while gaining lean muscle.
  • And it only takes 20-30 mins, 3-4 days per week.

I’ve been testing variations of this with my clients, especially people 40+ who need something that works without beating up their joints. And the results have been awesome.

That’s why I’m sharing this workout with you today—it’s a small taste of what’s in the full Norwegian 4×4 Kettlebell Program.

Try it out, see how it feels, and if you like it, you can grab the full program here:

-> Norwegian 4×4 Method

“23-Min Berserker Blitz” KB Challenge

Warm-Up
Do as many reps as you can of each move in 30 seconds. No rest between moves. Do 2 rounds:

  • KB “Goat Bag” Swings (switch to regular swings for Round 2)
  • Down Dog with Heel Pedals
  • KB Halos

Main Circuit
Do 4 rounds total:

  • Work for 45 seconds per exercise; keep rest minimal between moves for a total of about 4 minutes of continuous work.
  • Take up to 3 minutes to fully recover between rounds.
  1. Single KB Squat → Double KB Squat
  2. Yoga Block Spider Climbs → Floor Spider Climbs
  3. Bodyweight → KB Alternating Reverse Lunges (switch sides halfway)
  4. Single-Arm KB Rows (switch sides halfway)
  5. Jumping Jacks

Finisher
Do as many reps as possible in 30 seconds for each move, rest 15 seconds between moves. Do 3 rounds total:

  • Crow Pose Rolls
  • Plank Step-Outs

Cool Down
Take 2 minutes to recover with these stretches. Hold each for 30 seconds:

  • Lying Hamstring Stretch
  • Lying Hip Stretch
  • Lying Quad Stretch

(Questions on how to perform any of the moves? I break it all down in the full program here -> Norwegian 4×4 Method.)

#

If you’re over 40 and thinking, “I’ve got aches, pains, or old injuries that hold me back,” I hear you. I’ve worked with tons of clients in the same place.

The truth is, you can keep making progress.

You just need the right workouts—designed with your body and goals in mind—and some expert guidance.

That’s exactly what you’ll get in the Norwegian 4×4 Kettlebell Program.

If you’re ready to train smart, train hard, and get results, join us here -> Norwegian 4×4 Method

Look forward to working with you! —

— Forest Vance, MS – Kettlebell Specialist – Owner, FVT Warrior Wellness – ForestVanceTraining.com

30-sec Squat / Mobility Test (how-to inside)

On By adminIn General, Tips and TricksLeave a comment

Do you want to know about one of the best signs of your hip mobility—and your overall movement quality?

It’s your squat.

A proper squat involves more than just strength. It shows your flexibility, stability, and how well your body functions as a unit.

Want to put yourself to the test?

Try this quick, 30-second squat assessment right now:

-> Click here to discover more ways to enhance your squat and mobility!

30-Second Squat / Mobility Test

1 – Perform five bodyweight squats.

2 – On the fifth squat, hold the bottom position for 10 seconds.

Once you’re done, evaluate your performance:

  • Did your weight shift forward onto your toes?
  • Did your upper body lean forward?
  • Did your knees collapse inward?
  • Did your feet turn outward?
  • Did you have to spread your feet excessively wide?
  • Were you unable to lower your thighs below parallel?

If you experienced any of these issues, it may be time to reconsider your approach to mobility.

You see, your hips serve as the foundation for nearly every movement. When they’re tight or limited, other areas—like your knees, lower back, and even shoulders—must compensate. This can disrupt your mechanics, raise your injury risk, and restrict your potential.

The good news? It’s something you can improve.

-> Learn how to free up your hips and move without pain in just a few minutes each day!

To your success —

-Forest Vance – Master of Science, Human Movement – Certified Corrective Exercise Specialist – 200-hour Registered Yoga Alliance Instructor

PS – Throughout my football career, I really pushed my body to the edge, achieving great success but also dealing with tight hips, back pain, and injuries that affected both my workouts and everyday life.

It wasn’t until I delved into human movement, corrective exercise, and yoga that I figured out how to free up my hips and move without pain.

Now, I’ve combined all my knowledge into a straightforward program designed to help others achieve the same results:

​The 28-Day Ageless Warrior Hip Mobility Challenge.​

It’s designed for hard-chargers just like you—busy, banged up, and ready to move better.

Here’s how it works:

  • 8-10 minutes a day is all it takes to start unlocking your hips and building mobility.
  • Follow along with easy-to-use video routines that guide you every step of the way.
  • Take a before-and-after mobility test to track your progress and see real results.

But the program officially starts Monday, December 9th, so you’ll need to sign up now if you want in.

Oh, and you’ll get some killer FREE bonuses too:

  1. 10-minute Kettlebell Workouts – Lose fat, build lean muscle, and increase your fitness – no matter how busy you are
  2. 5-Minute Abs—Old-school ab routines for new-school results.
  3. Bodyweight Power Workout—Build strength anywhere, no weights needed.
  4. 7-Day Anti-Inflammatory Meal Plan—Feel better from the inside out, perfect compliment to the 28-day Hip Mobility Challenge.

Don’t miss out. Click here to grab your spot now.​

Norwegian 4×4 Kettlebell Method

On By adminIn Kettlebell Workouts, VideosLeave a comment

the Norwegian 4×4 Kettlebell Method

If you’re ready to train like an elite athlete while investing in your long-term health, this workout is for you.

Based on the Norwegian 4×4 interval method, this science-backed approach improves endurance, builds strength, and may even help you live longer.

What is the Norwegian 4×4 Method?

The Norwegian 4×4 was developed for increasing endurance and cardiovascular fitness, but it has far-reaching benefits beyond. It alternates high-intensity effort with structured recovery, helping you push your limits without burning out.

What the Research Says:

Longevity Benefits: As pointed out by a recent publication in The Lancet, high-intensity interval training-hence, the Norwegian 4×4 method-is associated with improved markers of health that are likely to increase life expectancy. By exercising regularly with HIIT work, one can prevent most cardiovascular diseases, improve metabolic health, and enhance overall fitness-major modulators of longevity.

VO2 Max: The Norwegian University of Science and Technology found that increasing VO2 max (your body’s ability to use oxygen efficiently) is one of the strongest predictors of longevity. The 4×4 method is one of the most effective ways to increase VO2 max.

Time Efficiency: The Norwegian 4×4 method optimizes your time, working you up towards maximum capacity in short bursts of energy with subsequent recoveries. That is both efficient and powerful.


Now, by mixing this battle-hardened method with kettlebells and bodyweight movements, you will have one seriously strong, cardio-stimulating, long-health-supportive workout.

The Workout:
Each round is 4 minutes of work, 3 minutes of rest. Perform each exercise for 45 seconds, then move to the next with only 1 second of rest in between. Do 4 rounds total for a 28-minute workout.

Round Structure:
1️⃣ Kettlebell Snatch (20k-24k men / 12k-16k women)
Alternate sides as needed.
2️⃣ Push-Ups
3️⃣ Walking Bodyweight Lunges
4️⃣ Pull-Ups / Inverted Rows / 1-Arm Kettlebell Rows (20k-24k men / 12k-16k women)
Pick whatever best fits your equipment/access.
5️⃣ Burpees
Full chest-to-ground at the bottom, full-body extension with a jump at the top.

Rest: 3 minutes between rounds to recover fully and maintain intensity.
 
Mobility And Longevity

This workout challenges your body, but recovery and mobility are just as important-and become increasingly so with age. Tight hips-brought on by long periods of sitting-can lead to poor movement mechanics, back or knee pain, and reduced performance. Better hip mobility means a lifetime of activity and none of the aches and pains. One of the best stretches for this is the Couch Stretch.

The Couch Stretch:

1️⃣ Stand in front of a couch or chair.
2️⃣ Place your back knee on the couch/chair and your front foot on the ground.
3️⃣ Press your back foot against the couch/chair and point your toe.
4️⃣ Squeeze the glutes of the back leg to stabilize your lower back and position the hip correctly.
5️⃣ With glutes engaged, press the front of your hip forward.

Hold for at least 60 seconds per side daily. Over time, this simple practice can improve mobility, reduce pain, and help you move better as you age.

Watch the video here:

-> https://forestvance.lpages.co/the-couch-stretch/


This Norwegian 4×4 Kettlebell Workout is your ticket to improved endurance, strength, and long-term health. Combine it with the Couch Stretch to unlock better mobility and recovery.

Want to go deeper into hip health? Join my 28-Day Ageless Warrior Hip Mobility Challenge here.

Invest in your fitness and longevity—your future self will thank you!

– Forest Vance, MS – Kettlebell Expert – RYT-200
ForestVanceTraining.com | KettlebellBasics.net

12.2.24 Sample Workout + Cyber Monday KB Deals

On By adminIn Kettlebell WorkoutsLeave a comment

I hope your Cyber Monday is off to a great start!

I know many of us are diving back into work, school, or the usual routine today, but before the day gets away from you, I wanted to send a quick reminder:

My Black Friday, Small Business Saturday, and Cyber Monday deals end tonight at midnight.

Here’s the full list:

  • Kettlebells for 50+ Bundle – A special bundle featuring three of my best programs designed for people aged 50 and up. Details and grab the deal here.​
  • 3-for-1 Kettlebell Strength & Muscle Deal – Get three of my best kettlebell programs for building strength and muscle in one powerful package. Details and get the deal here.​
  • Ageless Warrior Kettlebell Academy (1-Year Prepaid) – An entire year of workouts and coaching to take your training to the next level. Details and get the deal here.​
  • Early Bird Discount: 28-Day Hip Mobility Challenge – Lock in your spot now and start building strength and flexibility. Details and sign up here.

Bonus for KC Locals:

Our 21-Day Holiday Shred Program starts today, Monday, Dec. 2! If you’re in the area and want to join, reply to this email, and I’ll send you the sign-up link.

And now, to help you shake off the Monday cobwebs, here’s the workout we have planned for tonight’s kettlebell group at the studio. It’s perfect if you’re looking to get moving again after the long weekend:

12.2.24 FVT – SGPT KB WORKOUT

Warm-Up
Do as many reps as you can of each move in 30 seconds. Complete two rounds total:

  • Arm Circles
  • High Knees
  • World’s Greatest Stretch (alternating sides)
  • Jumping Jacks

Part 1 – Choose Your Level:
Level 1: AMRAP (As Many Rounds as Possible) in 7 minutes of:

  • 3 Half Turkish Get-Ups per side
  • 5 One-Arm Kettlebell Swings per side

Level 2: AMRAP in 7 minutes of:

  • Turkish Get-Up (to top position)
  • 5 Snatches (same side, flow directly from get-up)
  • Turkish Get-Down
  • Repeat on other side

Part 2 – Every Minute, On the Minute (EMOM):

  • 10 Kettlebell Goblet Squats
  • 15 Recline Rows
  • 30-second “RKC Plank”
  • 50 Jumping Jacks
    Complete 3-4 rounds.

Part 3 – Core Holds (3 rounds):
Hold each position for 10 seconds, rest 15 seconds, and repeat:

  • Locust Pose Hold: Low Lift → Mid Lift → Full Lift
  • Dead Bug Hold: Arms & Legs Up → Extend Right Arm/Left Leg → Extend Left Arm/Right Leg

Cool Down (5 mins):
Hold each stretch for 30 seconds:

  • Child’s Pose
  • Downward Dog
  • Seated Forward Fold

If you have questions about any of the deals or the workout, just reply to this email. I’d love to help you hit the ground running this December!

– Forest

PS – Don’t wait too long—these deals are gone after tonight!

Here’s the full list:

  • Kettlebells for 50+ Bundle – A special bundle featuring three of my best programs designed for people aged 50 and up. Details and grab the deal here.​
  • 3-for-1 Kettlebell Strength & Muscle Deal – Get three of my best kettlebell programs for building strength and muscle in one powerful package. Details and get the deal here.​
  • Ageless Warrior Kettlebell Academy (1-Year Prepaid) – An entire year of workouts and coaching to take your training to the next level. Details and get the deal here.​
  • Early Bird Discount: 28-Day Hip Mobility Challenge – Lock in your spot now and start building strength and flexibility. Details and sign up here.

Bonus for KC Locals:

Our 21-Day Holiday Shred Program starts today, Monday, Dec. 2! If you’re in the area and want to join, reply to this email, and I’ll send you the sign-up link.