12-Minute Bodyweight Ninja Cardioflow

Check out this bodyweight ninja cardioflow workout in the style of the new Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program!

It blends together high-intensity interval training (HIIT) with calisthenics for a challenging and fun workout that can be done anywhere, with no equipment needed.

The best part is that you can tailor the workout to your own fitness level, making it perfect for beginners or experienced athletes alike.

Give this Cardioflow a try today – your body will thank you:

28 Day “Ninja Cardioflow” bodyweight workout plan


Bodyweight Ninja Cardioflow Workout

12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Check out the full program here for the video that shows you how to do the workout!


This article provides a full bodyweight workout that you can do anywhere, called Ninja Cardioflow. The workout is designed to give you a great cardio workout and to help improve your balance and coordination. To get the full Ninja Cardioflow workout program, visit the link below:


You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

-> 28 Day “Ninja Cardioflow” bodyweight workout plan

To your success! –

– Forest Vance

“Warrior Zero” Bodyweight Challenge Workout

We are in the process of planning a road trip for this summer, and I’ve been thinking about the best way to stay on track with my training.

Bodyweight – based workouts are obviously a perfect fit for this kind of situation, but really they are great ALL the time to help you:

  • Eliminate weakness
  • Build “combat-ready” conditioning
  • Fight fatigue
  • Bounce back from injury

…and so much more!

Try this “Warrior Zero” Bodyweight Challenge Workout from the Warrior Zero Bodyweight Challenge as a start:


2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.


  1. Hip Bridge
  2. Shinbox Switch
  3. Front Squat
  4. Tactical Push Up
  5. Spinal Rock
  6. Sit Thru
  7. Front Lunge
  8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE


The “Warrior Zero” Challenge is a bodyweight training program specifically designed for people over 40.

You’ll bounce back from fatigue, injury, and burnout – without killing yourself in the gym!

It’s perfect for your next road trip, or any other time. Learn more and order now at the link below:

-> Warrior Zero Bodyweight Challenge

To your success –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

Chris Hemsworth Workout Plan

Chris Hemsworth is one of the most popular actors today, and he gets into jaw-dropping physical condition for his roles in movies like Thor and The Avengers.

I recently stumbled across a pretty interesting interview with his personal trainer, and thought I would share a few take-aways, since we’re on this topic of getting “Lean and Jacked” on our social media posts this week:


Chris Hemsworth Workout Plan – 3 Tips to Get Lean and Jacked

1 – Lift heavy weights most days of the week

If you are trying to add strength, you need to give your muscles the proper stimulus to grow. 

Of course, “heavy” is a totally relative term… YOUR “heavy” is probably different that my “heavy”… the main point is that you’re lifting a load that challenges you and pushes you and takes you *close* to failure on at least some of your working sets.

We do this exact thing with Hybrid Kettlebell Muscle, learn more here:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

2 – Start training at least three months before a movie role

It takes some time to get into peak shape! You can’t do it in 14 or 28 days. This is why Chris starts training at MINIMUM 12 weeks before a movie roll.

Make a commitment to at least the next 12 weeks of doing whatever it takes to reach your goal.

3 – Eat a lot

Chris Hemsworth’s trainer claims that he eats 4500 calories a day when he’s in maximum bulk mode.

You may not need or be able to eat that much, but one thing I do see frequently is that people do not eat consistently and enough quality food to support muscle growth. 

You need to eat on a regular schedule, get enough protein, and make sure that you’re putting healthy foods in your body all day long.


I hope these three tips direct from Chris Hemsworth’s personal trainer help you gain more strength and muscle than last time!

My Hybrid Kettlebell Strength course is on sale this week, check it out if you want more help:

-> Hybrid Kettlebell Muscle + HIIT FIT KB Conditioning “2-for-1”

Or, if you’re interested in personal coaching (in person here in Sacramento, CA OR remote / anywhere in the world with an internet connection!), reply directly to this message and I’ll get back to you ASAP.

– Forest Vance

KB STRONG – “Lean and Jacked Special” sample workout

This week’s “Lean and Jacked Special” includes TWO full training plans:

1 – HIIT FIT Kettlebell Conditioning (high-intensity KB workouts for extreme conditioning and full-body fat loss)


2 – Hybrid Kettlebell Muscle (my 6-week “hybrid” barbell / kettlebell / bodyweight program for strength and muscle)

Today I’m going to hook you up with a sample muscle-building, strength-jacking, fat-shredding workout from Hybrid Kettlebell Muscle.

The main workouts utilize barbells, kettlebells, and your own bodyweight. HOWEVER – we’ve also built out progressions and options so that you can still complete the workouts, even if all you have is kettlebells. Barbells are NOT required:


KB STRONG – “Lean and Jacked Special” sample workout


Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

DOUBLE KB FRONT SQUAT – (demo video here in full program)(recommended weight – 8k/12+k (women); 16/20+k (men)

BEGINNER LIFTERS – work on your form first and foremost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

BACK SQUAT – (demo video here in full program)

*Rest ~ 30 seconds, then:

Perform a 20 second side plank hold on each side – (demo video here in full program)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.


Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:


Hybrid Kettlebell Muscle is the complete barbell and kettlebell solution for size and strength. HIIT FIT Kettlebell Conditioning will help you get lean at the same time with high-intensity KB workouts for extreme conditioning and full-body fat loss. You have everything to gain, and nothing to lose. Learn more and order now at the link below:

-> Lean and Jacked Special Kettlebell Special

  • Forest Vance

“Lean and Jacked” Special – KB HIIT (sample workout)

Did you see the “Lean and Jacked KB Special” we’re running this weekend?

-> ? Lean and Jacked KB Special ?

You’ll get my Hybrid Kettlebell Strength program AND the new HIIT FIT – KB Conditioning course, both for one low price…

…stack these together, and you’re going to be feeling AWESOME for that summer vaca that’s right around the corner!

Here’s a sample workout in the style of HIIT FIT – KB Conditioning:


Lean and Jacked KB Special – KB HIIT (sample workout)

Complete 5 rounds as fast as possible:

1 – KB Snatch to Rack Squat – 10 each side (Women:12k+,Men: 20k+)

2 – Push-ups – 20

3 – Rear Lunge to 1-arm Press – 10 each side (Women:12k+,Men: 20k+)

4 – Half Burpee to Gorilla Row – 10 each side (Women:16k+,Men: 24k+)

5 – KB Plank Drag – 10 each side (Women:12k+,Men: 20k+)

Watch the video here:

More info on the next page:

->  Lean and Jacked KB Special 

– Forest Vance

Extreme Kettlebell Cardio Workout #14

– 12 push ups

– 20 one arm KB swings (10 R / 10 L)

– 5 windmills/side

– 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.


Like this workout?

Stay tuned for dozens more, my new-and-updated-for-2022 HIIT FIT Kettlebell Conditioning program goes on sale later this week!


Sample Personalized Workout: Alan’s Kettlebell Complex


If I went through YOUR current (or past) kettlebell routine, could you tell me the WHY behind how it’s put together?

For example, could you answer:

– Why (or why not) each exercise is included?
– Why you are doing the specific amount of sets / reps chosen for each move?
– Why each muscle group / movement pattern is getting the amount of total work / volume that it is each week?

If you don’t have a good answer to these questions, it’s not your fault… but I also think this is why my personalized kettlebell workout program shines:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

Just imagine how much faster progress you could make if I designed a workout plan specifically for you, and you started really paying attention to this kind of detail!

Here’s an example:


Sample Personalized Workout: Alan’s Kettlebell Complex


AGE – 54

GOALS – Improve kettlebell form / technique; gain strength; lose 18 pounds over next 12 weeks

CURRENT FITNESS PROGRAM – Kettlebell workouts from my “300” KB Challenge program 2-3x per week

PAST WORKOUT HISTORY – Has done several half marathons, weightlifting / bodybulding

INJURIES / LIMITATIONS – Knee issue that prevents high volume / load on heavy knee bending moves like lunges

SAMPLE – KB COMPLEX (this is just one section of a single workout! – Alan’s complete program is FAR more detailed and extensive):

Perform three rounds of the complex below. Rest approx 90 seconds between rounds:

*We’re keeping the rep range moderate (5-10 per exercise) so that we can both preserve / improve muscle strength, while at the same time training at a high enough volume to burn maximum calories

– Snatch x 5 per side (Alan is fairly well versed in kettlebell form, and we’re trying to improve lower body explosiveness and conditioning… also, we put the most difficult / complex KB move at the TOP of the circuit so that we’re fresh and can use the best possible form)
– Clean & Press x 5 per side (here we are simply working on overhead pressing strength, keeping the reps lower so that we can use a reasonably heavy weight)
– 1-Arm Swing x 5 per side (working the hip hinge pattern and also the core with the anti-rotational aspect of one-arm swings)
– Goblet Squat x 5 (working the lower body squat pattern, but keeping the reps fairly low to go easy on Alan’s knee)
– Row x 5 per side (working the upper body pulling pattern that is often neglected but such a key part of balanced development)

I’m still looking for a few more people to join my personalized KB workout program, but we’re down to the last couple of open spots!

Click the link below, watch the video, fill out the interest form, and I’ll get back to you ASAP:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

VIDEO – Kettlebell Mistakes (and how to fix them) – Part 1

Avoid these common kettlebell mistakes to stay safe and get faster results!

My KB Fit Over 40 – Online Personal Training clients typically start with a 12-week program that focuses on three goals:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Help the client lose up to 12 percent of their current bodyweight over 12 weeks

Mastering the basics of good form is SO key to avoid getting injured AND to make the best possible progress towards your goals!

Today we’ll zero in on one common mistake – gripping the kettlebell in rack position.

I cover three tips in the video below on how to get it right – why there is “no wrist” in KB training; exactly where the handle should be placed in your hand; and how to “become one” with the kettlebell.

If you want my personal help in learning the basics of safe and effective kettlebell training, click here to apply for KB Fit Over 40 -> KB Fit Over 40 – Online Personal Training

Check out the full tutorial on how to properly grip a kettlebell below.


Personalized KB Workout

I’m looking for a few more people to join my personalized KB workout program, thought you might be interested?

Watch the video below for details:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

This is specifically for people who are looking to add:

  • Structure to their workouts
  • Structure to their nutrition
  • Reduce stress levels
  • Get in shape without getting injured

Again, I would be working with you personally to design your KB workouts, customize your meal planning, and coach you to learn the basics of safe and effective KB training, gain strength, and lose up to 12 percent of your bodyweight over the next 12 weeks.

Click the link below, watch the video, fill out the interest form, and I’ll get back to you ASAP:

-> https://forestvance.lpages.co/kettlebell-workouts-for-men-and-women-over-40/

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist

Evatec Hybrid Duffel Offer – Is It a Scam? (my review)

You may have seen the Evatec Hybrid Duffel Offer and thought, is it a scam?

I don’t blame you, there is a lot of fishy stuff on the internet these days!

Well, from my personal experience, I would say NO, it is not a scam. The offer is legit, and gets my stamp of approval.

I ordered one of these Hybrid Duffel bags myself a year or so ago.

I like it a lot and actually use it every day!

I take it to work with me and it fits all of my gym clothes, an extra pair of shoes (separate compartment for those which is pretty cool), my lunch sack, a large water bottle, pre-workout supplements, and more.

It also converts into a backpack (the whole “hybrid” idea) which is a cool concept, and works great if you’re taking it on a weekend trip or something.


I have also have referred around 200 customers to the offer over the last few months, and so far so good, they are loving the bags too!

Check out the offer and order now at the the link below (be sure to use this link only if you want to get it for free):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

Let me know how you like your Hybrid Duffel bag! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor