“Okay Forest, I’m in.

I want to get ripped and unleash my inner warrior with the ‘300’ Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Here’s a sample workout from the “300” Kettlebell Challenge 2.0 to give you a preview of what you’ll be doing over the next 28 days:

“300” Kettlebell Challenge 2.0 – Sample Workout

​Find detailed exercise demos and breakdowns in the full program HERE​

PART 1 – STRAIGHT SETS (90 reps total)

Do the prescribed number of reps for the first exercise below. Rest 30 seconds, then do 3 sets before moving to the next exercise. Rest 60 seconds between exercises. Do 3 total rounds of the full circuit:

• 5 one-hand KB swings per side
• 5 one-arm KB presses per side
• 5 lateral KB lunges per side (alternate legs)

PART 2 – AFAP (As Fast As Possible) (90 reps total)

Do 3 rounds of the following superset as quickly as possible, alternating between the two exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side, alternate legs)

PART 3 – EMOM (Every Minute On the Minute) (120 reps total)

Set a timer to go off every 60 seconds. At the top of each minute, do the exercise listed. Your rest is the time remaining before the next minute starts. Move to the next exercise and do 4 total rounds:

• 5 burpees
• 5 side plank holds with leg raise (each side)
• 15 prone skydivers (hold for 1 sec at the top)

This is a fast-paced, high-volume workout—you’ll get 300 reps in quick.

It’s tough, but also a lot of fun—and more importantly, effective. You’ll use proven formats like straight sets, AFAP, and EMOM to build lean muscle, improve conditioning, and get stronger from head to toe.

And just a heads up—this is the last week to grab the full “300” Kettlebell Challenge 2.0 at the original pricing. The updated edition is on sale now, but the price goes up after this week!

-> Get the full “300” Kettlebell Challenge 2.0 program here – it’s our latest edition and on sale this week.​

– Forest & the KettlebellBasics.net Team

​

What if you could get a killer cardio session without ever stepping foot on a treadmill or pounding your joints on a run?

That’s exactly what this extreme kettlebell cardio conditioning workout delivers. It’s short, efficient, and gets the job done in just 12 minutes.

This one’s an every-minute-on-the-minute (EMOM) format with an ascending ladder structure. All you need is a single kettlebell, a timer, and a little space to move.

Here’s how it works:

Set your timer for 12 minutes. It should go off every minute on the minute.

Minute 1: Do 5 kettlebell presses on the right, 5 kettlebell presses on the left. Rest the remainder.
Minute 2: Do 10 goblet squats. Rest the remainder.
Minute 3: Do 15 push-ups (from the knees or toes—clean reps). Rest the remainder.
Minute 4: Do 20 kettlebell swings. Rest.

Then repeat the full cycle three times.

And that’s it.

This is a great workout if you want to crank up your cardio, train your whole body, and do it in under 15 minutes. The whole thing takes just 12 minutes, plus a quick joint mobility or dynamic warm-up beforehand, and some light stretching afterward.

You’ll hit everything you need in one go—strength for your major muscle groups, core activation, flexibility and mobility from moving with the kettlebell, and of course, extreme cardio conditioning without the impact.

It’s short. It’s intense. It’s efficient. It’s the kind of training we focus on in the 28-Day Extreme Kettlebell Cardio Conditioning Challenge—and this is just a sample of what that looks like.

Want more like this?

Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge.

The price just bumped slightly, but it’s still a great deal. Follow along from home, get killer conditioning workouts like this one, and possibly even drop a full clothes size over the next 28 days.

Click here to learn more – https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

— Forest

PS – In a perfect world, I would love to have 90 minutes, seven days a week, to do some kind of workout or activity. I would love to take several of those days and do lifting. I would love to do a couple of those days and do a long walk or ruck or possibly jog. I would love to take a couple long, leisurely yoga classes a week.

And 20–25 years ago, that was probably possible.

Now, in my current phase of life?

Number one—it would never happen. I do not have the time for it.

And number two—my body probably couldn’t take it, depending on what I was doing. It would be a lot to recover from.

So the reality is, nowadays I probably have anywhere from 30 to 60 minutes a day. There are days where I might only have 15 to 30 minutes.

So whether you’re short on time, trying to take it easier on your body, or just want to get cardio without beating up your joints—

The extreme kettlebell cardio conditioning approach is exactly what I use, and what I recommend.

Click here to check it out -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

Looking for a way to get your heart pumping without wrecking your joints?

Kettlebells deliver just that—cardio that’s effective, low-impact and joint-friendly.

You see, kettlebell training strikes a unique balance between movement and control. The flowing, full-body movements fire up multiple muscle groups at once—boosting calorie burn and stamina—while sparing your knees, ankles and back from the pounding that comes with traditional cardio.

That’s exactly what you’ll get in my Kettlebell Cardio Conditioning program – new and updated for 2025:

-> Extreme KB Cardio Conditioning (new and updated)

Here’s a preview from the free bonus program:

Kettlebell Cardio Conditioning – Week 2 / Workout 1

MAIN CIRCUIT – As many rounds as possible in 17 minutes:

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

FINISHER – 3 total rounds, no rest between exercises, 90 seconds between rounds:

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

This unique combo of kettlebells and cardio conditioning will help you build lean muscle, protect your joints and improve your cardiovascular fitness—all at the same time. Learn more and get it now at the link below:

Ready to move better, feel stronger and train like a warrior?

👉 Extreme KB Cardio Conditioning -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

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

We’re planning out our Saturday morning kettlebell boot camps for the summer…

And I wanted to give you a sneak peek at one of the workouts we’re testing.

This one’s called the “Thor’s Hammer” Challenge—a high-volume, full-body kettlebell workout pulled straight from my Hero Mode Kettlebell program—my 10-program bundle that just went up in price (slightly)… but it’s still a steal. You’re getting 10 complete kettlebell plans for what I normally charge for just one.

Now let’s talk about this workout—it’s a beast:

“Thor’s Hammer” 500-Rep Kettlebell Chipper

Complete all reps of each move before moving on. Rest as needed. Keep moving.

1. KB Swings – 50
2. KB Plank Drag – 25/side
3. Bodyweight Squats – 50
4. Push-ups – 25
5. 1-Arm Push Press – 25/side
6. Ab Leg Raises – 50
7. Box to Plank (Blast Offs) – 50
8. 2-Hand KB Row – 50
9. Split Shuffle – 50
10. KB Towel Biceps Curls – 50
11. Floppy Burpees – 25

One round = 500 reps.
350+ calories burned.
All in under 30 minutes.

This is just a small piece of what’s inside Hero Mode Kettlebell—a bundle of 10 full programs built for busy, high-performing guys who still want to train hard.

— 120+ kettlebell & bodyweight workouts
— Strength, conditioning, mobility & recovery plans
— Built for results in 20–30 min, 3–4x/week

-> Grab the full Hero Mode Bundle here » https://forestvance.lpages.co/hero-mode-kettlebell-2025/

– Forest

P.S. This workout might show up in our live summer boot camps—but if you want the full plan to follow from anywhere, grab the bundle before the price jumps again. Get it now » Hero Mode Kettlebell

What if you could build agility, strength and endurance of an action hero — in just 20–30 minutes a day?

Inspired by Black Widow’s speed, power and resilience the Hero Mode Kettlebell program uses a specialized Peripheral Heart Action (PHA) training method to get you results in no time.

PHA training forces your body to move smarter and faster by shifting blood flow between upper and lower body exercises. The result is:

— Functional strength

— Rapid endurance gains

— High calorie burn in short efficient workouts

Here’s a free sample workout from the program:

#

Black Widow Kettlebell (PHA Challenge) – Free Workout

PART 1 – AMRAP Circuit – 18 Minutes
Get as many rounds as you can of:

— 8 Double KB Rack Squats (or 4 per side with a single KB)
— 6 KB Renegade Rows per side (plus a push-up after each row!)
— 8 KB Goblet Lunges per side
— 8 Burpees

PART 2 – KB Flow – 4 Rounds
Flow from one move to the next without setting the KB down, 35 seconds each:

— One-Arm KB Press – Right Side
— KB Rack Split Squats – Right Side
— One-Arm KB Swing (or Snatch) – Right Side
— One-Arm KB Press – Left Side
— KB Rack Split Squats – Left Side
— One-Arm KB Swing (or Snatch) – Left Side

#

You don’t need hours in the gym.
You don’t need fancy machines.
You just need the right method — and the commitment to show up 3–4 times a week.

Ready to build Black Widow-level power and agility?

–> See the full Hero Mode Kettlebell program here – https://forestvance.lpages.co/hero-mode-kettlebell-2025/

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

Check out this 5-min KB EMOM Snatch Challenge! -> https://www.youtube.com/shorts/_vHn4o4XMT4?feature=share

Get a FREE week of my 300 Kettlebell Challenge at the link 👉 forestvance.kit.com/10887bca24

In this video, we discuss a 5-minute kettlebell EMOM (Every Minute On the Minute) snatch challenge with three different versions – beginner, intermediate, and advanced.

The goal is to perform a certain number of snatches (5/7/10 per arm) at the top of each minute for the full 5 minutes.

This is an intense workout, so it’s recommended to start with the beginner version if you’re new to it, and work your way up to the advanced version where you aim for 100 total snatches in 5 minutes.

#kettlebell #EMOM #snatch #challenge #fitness #workout

Ever wonder what gives your favorite action heroes that iconic, powerful “V” shape?

Broad shoulders. A strong chest. A narrow waist.
It’s a timeless, athletic look—and it’s 100% buildable when you know what muscles to target (and how to train them right).

Here’s the breakdown:

• Lats – for width and that “wings” effect
• Delts – especially the lateral heads, to broaden your shoulders
• Traps – to frame the neck and upper back
• Pecs & Abs – for a balanced, armor-like front

And my secret weapon to hit all these muscles effectively?
Kettlebells.

Because moves like swings, snatches, clean-and-presses, rows, and figure-8s hit these key areas hard—while also improving mobility, grip strength, and real-world power.

Here’s one of the workouts you’ll find inside my Hero Mode Kettlebell program:

“Superman’s Iron Will” – 25-Min Upper Split KB Workout

1 – Clean and Press Ladder – Builds shoulder + core stability
1 to 4 reps per side, ladder style. Rest 60 secs. Repeat 3x.

2 – Double Burpees & Rows – Upper body sculpt + power
5 double burpees, 12 KB rows per side. 4 rounds.

3 – Figure 8s & Close-Grip Push-Ups – Arms, chest, core
8 figure 8 to holds per side, 12 push-ups. 4 sets.

4 – Cardio Finisher – Action hero endurance
10 min steady cardio, stopping every 2 minutes for 30-sec alligator holds.

This is just one of over 120 workouts inside the Hero Mode Kettlebell Bundle. You’ll get a full 28-day upper/lower split plan, strength workouts, conditioning, recovery routines, and more.

All designed to get you looking and performing like the hero of your own story—in just 20-30 minutes a day, 3-4 days a week.

–>> Click here to get Hero Mode Kettlebell now – Flash Sale https://forestvance.lpages.co/hero-mode-kettlebell-2025/

Train strong,
– Forest Vance, MS
ForestVanceTraining.com
KettlebellBasics.net

PS – Want to feel like an action star and train like one? This is how. Get Hero Mode Kettlebell today while the Sale is still live → Grab your copy now: https://forestvance.lpages.co/hero-mode-kettlebell-2025/

Let’s be honest…

When we were younger, most of us wanted to be the hero. The action star. The one who could handle whatever came their way—with grit, strength, and calm under pressure.

Now we’re older. Life is more complicated. We’ve got businesses to run, families to take care of, responsibilities stacked high—but that desire? To still be the one who shows up strong when it matters most? That never really goes away.

In fact, for a lot of us, it’s even stronger now.

You want to be the kind of man your kids look up to…
The partner who makes your spouse feel safe and supported…
The leader who shows up with presence and purpose—every single day.

And that’s what this 50-Rep Mad Max Kettlebell Challenge is all about.

It’s part of the Hero Mode Kettlebell Bundle, now available in the April 2025 Relaunch Super Deal.

This bundle includes 10 of my best-selling programs—inspired by the strength, discipline, and relentless energy of the greats: Thor. Wick. Rocky. Wolverine. Cap. And more.

Each plan is designed to help you build muscle, shed fat, and improve agility in just 20–30 minutes a day—no fluff, no gimmicks.

Here’s what’s inside:

• Thor’s Epic Strength Challenge
• John Wick’s Relentless Pursuit (AMRAP Style)
• Superman’s Iron Will Upper/Lower Split
• Hobbs’ Muscle Mayhem GAINZ Challenge
• Captain America: Super Soldier Conditioning 2.0
• Fury Road: Filthy Kettlebell Challenge 2.0
• Black Widow’s Assassin PHA Protocol
• Mission: Impossible Mobility Protocol
• Rocky’s Recovery Regiment
• Wolverine’s Healing Factor Recovery Plan

You’ll get over 120 workouts you can plug into your current training—use them as your primary workouts, as recovery sessions, or to stack on top of what you’re already doing.

This isn’t just fitness. It’s reclaiming the fire.

-> Get the Hero Mode Kettlebell Bundle – April Super Deal now – https://forestvance.lpages.co/hero-mode-kettlebell-2025/

—

50-rep Mad Max Kettlebell Challenge

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well! 

1 – KB Goblet Side Step Squat – 50 (25/ea side) (Women:16k+, Men: 24k+) 

2 – 1-Arm KB Clean to Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+) 

3 – KB Side Stepping Swing – 50 (25/ea side) (Women:12k+, Men: 20k+) 

4 – KB 1-arm Walking Deads -50 (25/ea side) (Women:12k+, Men: 20k+)

5 – KB Plank Drag -50 (25/ea side) (Women:12k+, Men: 20k+) 

“Filthy Fifties” Finisher – Complete each exercise for 50 seconds of work, 20 seconds of rest, 50 seconds rest between rounds. Complete 2 rounds.

1 – KB Burpee Deadlifts 

2 – Box Jumps OR Total Body Extensions 

3 – Bear Crawl Box 

Decades ago, lifters started using a technique called pre-exhaustion training to build muscle without going heavier. That technique—fatiguing the target muscle with an isolation movement before hitting a compound lift—can work. But in practice, it’s often complicated, inefficient and leads to more fatigue than progress—especially if you’re not already lifting at an elite level.

Pre-exhaustion is indeed outdated. I created the Kettlebell 5×5 Method because I wanted to take the core idea of muscle stimulation without heavy loads and make it smarter, more effective.

The 5×5 Method focuses on double kettlebell compound lifts, strategic time under tension, tempo control, minimal rest and volume and density progression. That means you’ll be doing:

Double kettlebell compound lifts that work your entire body at once.

Time under tension that really makes your muscles work.

Tempo control that keeps you in the zone.

Minimal rest to keep the intensity up.

Progressive volume and density to keep pushing yourself.

Here’s a sample workout structure you can try. Do this for five rounds, alternating between upper body push and pull, lower body focus and a density finisher. Rest for 60 to 90 seconds between exercises.

Block 1: Upper Body Push + Pull

Double KB Press: five reps (three seconds down, one second up). Don’t just drop the kettlebells—control the movement.

Double KB Bent Row: five reps (pause one second at the top). Focus on squeezing those muscles.

Block 2: Lower Body Focus

Double KB Front Squat: five reps (slow down on the way down, explode up). Keep that form tight.

Double KB Swing: ten reps (focus on hip power and control). Don’t just swing the kettlebells—use your entire body.

Block 3: Density Finisher

Set a timer for six minutes. Cycle through this circuit as many times as you can, maintaining form: push-up plank hold for 30 seconds, goblet reverse lunge six times per side and jumping jacks for 30 seconds. Track how many rounds you complete. Next time, try to beat it.

That’s just one example of how we structure the program to build real-world strength that lasts—and feels good doing it.

If you’re ready to build that kind of strength—and feel better doing it—grab the Kettlebell 5×5 Method here. The Birthday Week Sale is still live -> https://forestvance.lpages.co/5×5-kettlebell-challenge-2025-birthday-sale/

— Forest KettlebellBasics.net

In this video, we talk about a 5×5 kettlebell superset workout that includes double kettlebell front squats and double burpees.

We discuss how to perform the exercises properly and provide options to progress the workout by adding weight, decreasing rest periods, or using a slower tempo.

The full 5×5 kettlebell challenge program is also mentioned, and a link to it will be provided:

—

It’s my birthday week, and I’m running a flash sale on one of my most popular programs:

-> ​The 5×5 Kettlebell Method​

This plan plays off the classic 5×5 strength method (originally made famous by guys like Bill Starr)—but I’ve re-imagined it for kettlebell training at home.

If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time—this is for you.

We swap the barbell for double kettlebells, and we use smart strategies like:

• Time under tension
• Tempo control
• Minimal rest …to help you gain real strength and size—without beating yourself up.

Perfect if:

• You’re training at home in your garage, basement, or living room
• You’ve got 20–30 minutes max to squeeze in a workout
• You’re ready to feel better than you did a decade—or two or three—ago

Just grab a couple kettlebells and follow the plan:

-> ​5×5 Kettlebell Method FLASH SALE (because hey, it’s my birthday week)​

Cheers!

-Forest