18-min KB MRT Challenge 4.0 workout

I am getting cranked up as I put the finishing touches on workouts for the upcoming 28 Day KB MRT Challenge 4.0. It is going to be a fun one!!

Wanted to share a sample from week 1 / workout 1 to give you a little preview.

This one combines an acending ladder with the EMOM format, it’s TOUGH – but you’ll have burned more calories than last time
with this one in around 18 minutes.

Also – applogies, we are little behind schedule on the tech side, but registration for this Challenge should now officially open tomorrow, Wednesday, June 1st:


28 Day KB MRT Challenge 4.0 – Week 1 / Workout 1

PART 1 – Set your timer for 60 second intervals. At the beginning of the first 60 second interval, perform the number of reps listed of the first exercise in the sequence. Your rest is the time from when you have completed all listed reps, until the next interval starts. Repeat for each exercise in the sequence. Rest for 60 seconds at the end of the sequence, repeat for three rounds total:

  • 5 cross-body mountain climber burpees
  • 10 one arm KB rows w/ 1 sec pause @ top per side
  • 15 triple stop push ups
  • 20 (10 per side) alternating reverse lunges – add weight if desired
  • 25 kettlebell swings


The KB MRT Challenge is back, and this time it’s bigger and better than ever. This article provides an overview of the challenge and Week 1’s workout.

To participate in the challenge, stay tuned, a link will be sent out via email. We apologize for the delay in registration; please note that registration will open tomorrow, Wednesday, June 1st.

-Forest and the Team at KettlebellBasics.net

Memorial Day Kettlebell “Murph”

On Memorial Day, we honor the brave men and women who have died while serving in the United States military.

In addition to solemn remembrances and ceremonies, many people also observe Memorial Day with a special workout known as the “Murph”.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

The standard “Murph” workout looks like this:

For time:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.


Here is a kettlebell version of Murph to do today, in honor of those who have made the ultimate sacrifice:

For time:

1 mile Run
100 KB swings / snatches (53 lbs men / 35 lbs women)
200 Push-Ups
300 Air Squats
1 mile Run


If you’re looking for a more beginner / scaled-down version, you can also do:

1/2 mile run
50 KB swings / snatches (53 lbs men / 35 lbs women)
100 push ups (modify to knees / by elevating hands if needed)
150 bodyweight squats
1/2 mile run


Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance


Men and Women in Sacramento – summer Boot Camp workout series, starts Saturday June 11 – sign up here, just 4 spots remain: https://bit.ly/3wRAKCB

Kettlebell Fans Over 40 Everywhere – take the 28-day KB MRT Challenge 4.0 – registration opens Tuesday, May 31st

The Tense-Relax Method: How To Gain Flexibility Fast

The Tense-Relax Method is a technique that can help you gain muscle flexibility quickly. It involves alternating between tensing and relaxing muscles in a specific order. And it’s one of the big things that’s emphasized in the Hyperbolic Stretching program that will help you do the full splits in 28-30 days without a warm up.

Let me give you brief explanation of what is going to happen in your body as you go through the stretching exercises – then go check out the full routine here:

1 – First, you’re going to assume your stretching posture, and stretch as far as you can.

What happens in this moment is that the myotatic reflex takes over and tenses the stretched muscle, making it impossible for you to stretch further.

But with the Hyperbolic Stretching method, you consciously tense the already stretched muscle … and then something called reverse myotatic reflex takes place. This means your neuromuscular system will allow you to stretch a little more.

2 – After few seconds, release the conscious tension and move about half an inch more into the stretch.

3 – Then, tense the stretched muscle consciously again and another reversed myotatic reflex takes place.

4 – Again, release the tension and move a bit more into the stretch.

5 – Repeat one or two more times until you achieve your maximum stretch.


What you are basically doing with the tense-relax protocol is that you’re influencing and reprogramming your neuromuscular memory system.

After few weeks your body we re-learn and replace the old tension reflex with reversed-tension reflex, making it possible to stretch all the way down to a full split.

The exact exercises you need to do and exactly how to do them and how often and much more is outlined in the full program.

But hopefully today’s article gives you a bit more of an idea on how the Tense-Relax Method method works, and why it’s so effective when it comes to creating rapid results.

Check out the Hyperbolic Stretching program by clicking here now.

And here’s to your continued success!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

The Importance of Mobility Work: How I Got Stronger Not Stretching, But Worse Overall

A couple of years ago, I got on an intense, 12-week training plan to prep for the Tactical Strength Challenge.

With focus and dedication, I was able to make some serious gains!

I snatched the 53# kettlebell 120 times in 5 minutes, as well as hitting a 485 lb deadlift.

But, there was also an unexpected, negative side effect:

My flexibility got WORSE.

I was so focused on the hard training, and I wasn’t stretching and doing recovery / mobility work like I should have been. As a result, I ended strong, and in great cardio condition, but also stiff and achey and overall.

To be honest, I probably felt a little LESS athletic… which was NOT the goal!

If you run, lift weights, or do other types of hard traininig, and don’t stretch enough, this is a common thing that can happen.

Indeed, highly intense activites (short sprints, low rep weight lifting) slighly damages connective tissue with each bout, which can in turn significantly decrease overall flexibility in just a few months if you don’t do enough stretching.

So what you need to do, is have a flexibility / mobility routine you’re working on, in addition to whatever other on-going training you are doing… something like this:

-> 28-day Flexibility Challenge

Just remember – when you are training hard, it is important to also take some time to work on your flexibility and mobility, so that you don’t end up stiff and less athletic.

If you’re looking to improve your mobility and achieve your fitness goals faster, check out the 28-day Flexibility Challenge at the link below:

-> 28-day Flexibility Challenge

-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist

A Strong Mobility Routine You Can Do In Just 6 Minutes.

Maintaining good mobility throughout your day is key to preventing injury and staying healthy. This mobility routine was designed by John Hass, creator of Shadow Strength, to take just six minutes out of your day.

The exercises target all the major muscle groups in the body, and can be done anywhere—at home, at work, or during a break from your training session.

Check out the video, then go check out his full Shadow Strength course at the link below:

-> Shadow Strength – full course

Jon Haas “Shadow Strength” daily joint mobility routine

This mobility routine is a great way to start your day or to use as a warm-up before your workout. If you liked this routine, be sure to check out the full Shadow Strength program. It is primarily for men and women in their 40s and above who are noticing their strength and flexibility decreasing as they get older. The techniques revealed in this program are also designed to help you get more mobile and stronger without doing exercises that put your body under a lot of stress:

-> Shadow Strength – full course

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

Kettlebell Dynamic Stretching Routine

Dynamic stretching is a form of stretching that is perfect to add to your kettlebell workouts. It consists of gentle, rhythmic movements that are performed in continuous succession. It will warm up your muscles and prepare them for exercise, was well as helping you move more freely and with greater range of motion. Here’s a sample dynamic warm up to try before your next kettlebell workout:

*Pro tip – you can also do this routine on your “off” / non-kettlebell days for some extra stretching, exercise, and calorie burn!


Kettlebell Dynamic Stretching Routine

1 – KB Goblet squat – 5
2 – Inchworm w/ push up – 5
3 – KB halo – 5 each way
4 – Reverse lunge w/ twist over front leg – 5 per side


This week, I’ll have more information for you on a new dynamic stretching program. The routine consists of a series of dynamic stretches to improve flexibility and mobility, and is a perfect add-on to your kettlebell routine. Stay tuned!

-Forest Vance
Certified Kettlebell Instructor
Over 40 Specialist

3 Tips to Master the Kettlebell High Pull

The kettlebell high pull is an exercise that is often overlooked but is a great way to increase total body power, strength, and explosiveness. Here are three tips to help you master this movement:

1. Keep your shoulders down and back. This will help you maintain good posture and prevent any unnecessary stress on the shoulder joint.

2. Use your hips and glutes to propel the kettlebell upwards. This will help you generate more power and increase the effectiveness of the exercise.

3. Keep your core engaged throughout the entire movement. This will help you maintain stability and protect your spine.

The kettlebell high pull is a complex movement, but with a little practice, you can master it. This article provides three tips to help you improve your kettlebell high pull. To get even more out of your kettlebell workouts, specifically if you are over the age of 50, check out my new Lifetime KB Fitness program. It’s on sale this week at the link below:

-> Lifetime Kettlebell Fitness

– Forest Vance @ KettlebellBasics.net

The Top 3 Kettlebell Mistakes People Over 50 Make

Kettlebell training can be a great way for people over 50 to get in shape, but there are some mistakes that often get made in the early stages of starting out.

In today’s article, we’ll discuss three common kettlebell beginner mistakes so you can avoid them and start seeing results sooner.

Mistake #1 – Bad Form

First and foremost, always use proper form. This includes keeping your core engaged, maintaining a neutral spine, and avoiding excessive swinging.

Check out my Lifetime Kettlebell Fitness program for my full KB Basics Workshop videos where I deep dive into how to all of the basics kettlebell movements safely and effectively -> Lifetime KB Fitness + KB Basics Workshop videos with Forest

Mistake #2 – Going too heavy too soon

Secondly, don’t go too heavy too soon. Start with a weight that is challenging but manageable, and gradually increase the load as you get stronger.

I made this mistake when I started – I thought, I’m pretty strong, I’ll go right to the 53 pound kettlebell! I quickly learned that KBs are VERY different from other types of exercise, and it’s best to start lighter and build up from there so that you can avoid injury and get the best results.

Mistake #3 – Quantity over quality

Finally, focus on quality over quantity. Rather than trying to do as many reps as possible in a short period of time, focus on getting the most out of each and every repetition that you do.

Every single time you lift the kettlebell, you should have a specific purpose and goal in mind for the exercise, the amount of sets and reps you are doing with it, and why you’re doing it the way you are.

This article detailed the top three kettlebell mistakes that people over 50 make and how to avoid them. If you are over 50 and looking to get started with kettlebells, also be sure to check out my new-and-updated-for-2022 new Lifetime KB Fitness program – it’s on sale this week at the link below:

-> the Lifetime KB Fitness Workout – ⬆️ strength, ❌ injuries at any age

Cheers to your success!

-Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist

Kettlebell Workout for Over 50 – Free Sample

Kettlebells are often thought of as a tool used mainly by Crossfitters or bodybuilders.

However, as we age, our muscles and bones lose mass and strength, which is where kettlebells can come into play.

In fact, kettlebell training can help fight the effects of aging and even prevent diseases such as arthritis, diabetes, and heart disease.

Kettlebells are also great for improving balance and coordination.

One KEY though is knowing how to put together a workout specifically for these goals. I do NOT recommend picking a random kettlebell routine off the internet and going for it. You need to have specific parts of your workout designed with things like:

  • Flexiblity / mobility / improved movement
  • Balance
  • Direct core work
  • A balanced strength routine for all muscle groups and movement patterns
  • Modifications ready to account for common injuries or strength deficiencies

This is exactly what we do in Lifetime Kettlebell Fitness, my complete Kettlebell course for people over 50!

Here is a sample workout from the program:


Kettlebell Workout for Over 50 – Free Sample

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest


– swing progression (sumo deadlift – 1/2 swing – full swing)
– 15-20– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps each side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

  • 5 minutes of static stretching – tight muscle groups only


Kettlebells are a great fitness tool for people over 50.

They provide a great workout, and they are not as hard on the joints as traditional weightlifting exercises.

This article provides a sample workout to help you get to get started with kettlebells, and stay fit well into your golden years.

For a complete six week training plan specifically for people over 50, stay tuned for my new-and-updated-for-2022 Lifetime Kettlebell Fitness course, which goes on sale later this week!

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert

Interval Rucking Workout (best cardio for over 40?)

Rucking might be one of the best forms of cardio for those aged 40 and up!

  • It’s lower impact and easier on the body than running, yet it burns almost as many calories
  • It trains your heart, so it’s good for your health
  • It can be done almost anywhere
  • It helps you burn fat and hold on to muscle at the same time

Rucking is simple: start with a weight on your back (10-30 pounds is ideal), and walk.

You can increase the intensity of your workout by walking faster or adding hills or stairs.

Rucking not only builds strength and endurance, but it also has a host of other benefits, including improved circulation, strengthened core muscles, and better posture.

Here’s a more specific Interval Rucking Workout you can try:


Interval Rucking Workout

  • Plan out “high” and “lower intervals for your workout
  • During the “high” intervals, run as fast as you can without running (good target = 15 mins per mile pace)
  • During the “low” intervals, you’ll march at a quick but comfortable speed (about 20 mins per mile pace)

Start with a 1/2 and 1/2 split – 2-3 minutes “high” alternated with 2-3 minutes “low”, alternated for the full 30-60 minutes of your ruck.


Another great thing about rucking is because you’re using your own bodyweight as resistance, there’s no need for expensive equipment.

If you have a sturdy backpack you think will work, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

To your rucking success! –

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