15-min “Lifetime Kettlebell” workout [free sample]

Kettlebells are a great way to build muscle, improve your balance, and increase your flexibility.

They’re also perfect for people of all ages and fitness levels!

Today I’m going to hook you up with a sample 15-minute kettlebell workout that’s perfect to get you started.

So what are you waiting for? Grab a kettlebell and let’s go!


15-min “Lifetime Kettlebell” workout [free sample] – from Over-50 KB Revolution

Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between moves. Take 1 minute of rest between rounds. Do 3 rounds total:

  • Two hand KB Swings
  • 1 + 1/2 Split Squat (30 seconds per side)
  • Single arm KB swings (15 seconds per side)
  • T push ups
  • Hand-to-Hand / DARC KB swings


You might not believe me, but I think we can keep training hard, even as we as we age! We just have to be a little smarter about it. Because if we work out the exact same way we did when we were 20 years old, it could be a recipe for disaster. We need to take things into consideration like:

  • Work-rest ratio
  • Balancing work to all muscle groups for the day / week / month
  • Overall workout volume
  • Proper form

And more!

Today’s workout is a good example of how to incorporate all of these things so that you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! If you like it, also be sure to check out the full Over 50 KB Revolution plan – it’s on sale this week:

-> Over-50 KB Revolution (flash sale)

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

?️‍♂️ Boost Power Safely with Kettlebells (for Over-50s)

You’ve probably been taught to lift weights using slow, deliberate movements – targeting specific muscles and time-under-tension.

However, if you want to train for power, you need to let your body move fast.

Imagine strength as the capability to move a weight, and power as moving that same weight at speed. Power is such an important quality to have as we age, because it impacts our reflexes, our balance, and our ability to avoid falls.

One of the BEST ways to train for power is with kettlebells.

They’re challenging, and they’re more advanced for older individuals – but they are well worth it!

This is because explosive kettlebell moves, like swings, have to happen fast. Every swing rep challenges your glutes and hamstrings to explosively contract, and in doing so, you’re teaching your body to generate the power it absolutely must learn to generate.

If you want to learn how to swing properly and effectively, check out Over-50 Kettlebell Revolution at the link below:

–>> Over-50 KB Revolution (flash sale)

It comes with a copy of my Kettlebell Basics workshop videos, so you’ll learn how to do all of the essential kettlebell moves – swings, cleans, snatches, Turkish Get Ups and more – with safe and solid form.

Plus, you’ll get two whole kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger.

Grab your copy now at the link below while it’s on sale:

–>> Over-50 KB Revolution (special discount today)

– Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, KettlebellBasics.net

Recovery + Mobility Kettlebell Workout for 50-plus

I’ve had the privilege of working with thousands of people in their 50s, 60s, 70s and beyond on their kettlebell goals.

It’s genuinely rewarding to see their progress!

However, one crucial aspect to bear in mind is that training in this age group requires a different approach compared to when we were younger.

If you are over the age of 50 and are looking to train with kettlebells to reach your goals, here are a few important things to keep in mind:

1 -Knock-down-drag-out HIIT workouts are NOT what I typically recommend for over-50s. People don’t realize this, but these type of workouts can really mess with your ability to recover.

2 -It’s very important to have enough scheduled rest days and to balance work to all muscle groups for the day / week / month. This ties in closely with point #1 and managing your recovery.

3 -Focus on mobility!Another mistake that people make is doing more traditional, bodybuilding-style workouts and exercises, and don’t do moves (like those we can do with kettlebells) that can work the whole body and take the muscles and joints through a full range of motion.

If you want a complete kettlebell plan designed for people aged 50+, check out Over 50 Kettlebell Revolution. I show you how you can improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger! And it’s on a Flash Sale at the link below:

–>> Over 50 KB Revolution

Here’s to your strength and health in your 50s, 60s, 70s and beyond!

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

20-min “Bodyweight Beast” At-Home / No-Equipment Workout

In my years of athletics, including playing football at the college and NFL levels, I’ve had the opportunity to take advantage of some of the world’s finest strength and conditioning equipment.

And even though it CAN help – there is no doubt about that! – you can still get a LOT done with just your own bodyweight.

Check out this “Bodyweight Beast” At-Home / No-Equipment Workout to start getting stronger, improving performance, and shedding bodyfat today… any time, any place, ZERO equipment required, and in about 20 minutes!


“Bodyweight Beast” At-Home / No-Equipment Workout

sample from Bodyweight Beast Building – 6-week zero equipment training plan for strength and muscle

PART 1 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 25 mountain climbers (per side)
– 15 push ups
– 8 spiderman climbs (per side)
– 5 burpees

PART 2 – Bodyweight lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats


Check out my complete Bodyweight Beast Building 6-week zero equipment training plan HERE – on sale for President’s Day!…

…and here’s to your continued success!

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

Royal Marines Fitness Test Challenge

I was just reading through some old fitness-related emails from a colleague of mine, Ryan Murdock.. and I found one on this idea of a Royal Marines Fitness Test Challenge.

From the further research I did, it looks like this is called the PJFT+ test. Here’s what it consists of:

  • 20 burpees
  • rest for 10 seconds
  • 20 sit ups
  • 20 push ups
  • 60 second plank

Potential recruits are expected to complete the circuit three times.

The Challenge is supposed to test your functional fitness.

As the email I got this idea from mentioned, it actually doesn’t seem all that functional.

It’s okay, but honestly it could be improved.

A better option might be something like the Warrior Zero Bodyweight Challenge, where you do a series of three “functional fitness” Challenges, each progressively harder than the next… and it much more dials in on things like bodyweight strength, endurance, core, proper movement, etc.

If you are interested in taking the full Challenge, check out Warrior Zero Bodyweight at the link below:

–>> Warrior Zero Bodyweight Challenge

…and let me know how you do, okay?

-Forest Vance

No-Equipment Bodyweight Workout

I have a stretch of some travel over these next couple / few months, for both work and fun.

One thing that can be a little tricky while on vacation is figuring out how to stay active and workout.

Bringing kettlebells on an airplane doesn’t sound like the best idea, especially with my wife who always packs way too much stuff and our two little ones in tow!

And sometimes the gyms at hotels or resorts aren’t as great as we hope they’ll be.

So, for the coming weeks and months, I’ll be sure to have some great bodyweight workouts ready. It’s a good change for my body every now and then and it feels really nice on my joints.

There’s this program called the Warrior Zero Bodyweight Challenge that I really like. I’m planning on doing some of their workouts while I’m on the road, like the one below:


No-Equipment Bodyweight Workout from – Warrior Zero Bodyweight Challenge

PROTOCOL: 2, 3, 5, 8, 13, 21, 13, 8…

Set your timer for 15 minutes. Begin with 2 reps of exercise #1, then 2 reps of exercise #2, and so on. Gradually increase the reps, moving up and down the ladder. Focus on perfect form, not speed.


  • Hip Bridge
  • Shinbox Switch
  • Front Squat
  • Tactical Push Up
  • Spinal Rock
  • Sit Thru
  • Front Lunge
  • Pull Press

*Detailed demos and explanations for each exercise can be found in the Warrior Zero Bodyweight Challenge course here.

What’s great about this workout is that you don’t need ANY equipment! No lugging around kettlebells or bands or any other gear… and not to mention, it’s totally different and one-of-a-kind.

If you’re interested in checking out the complete Warrior Zero course, you can do so by clicking on THIS LINK.

Have a great day, and talk soon! –

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

Ageless Warrior Kettlebell Workout

Have you ever thought about the specific qualities that could help you feel great as the years go by, like an “ageless warrior”?

I think it is:

  • Being strong enough to do things – like I just helped my mom with moving a storage unit, and I was very thankful I had the strength (and endurance) to move heavy stuff for a few hours
  • Having the cardio endurance to do things – like the moving help described above, or maybe playing a game of pickup b-ball with the kiddos, or walk up a few flights of stairs without getting gassed
  • Having flexibility and moving well – so that you can feel reasonably pain-free when you get up in the morning and go about your daily activities etc
  • Being at a healthy weight – helps with all of the above, with self-confidence, health, and much more

That’s EXACTLY why I’m putting on the upcoming “Ageless Warrior” Kettlebell Challenge, and I want you to join!

-> Ageless Warrior Kettlebell Challenge

You’ll be doing workouts like this one:


Ageless Warrior Kettlebell Workout


Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

High knees
Butt kicks
Bodyweight squats
Easy push ups


Complete 4 rounds of 45 seconds of work and 15 seconds of rest/transition for each exercise. Rest 1 minute between rounds.

Right arm KB Thruster
Left arm KB Thruster
Single-Arm KB Row
KB swing
Push Ups


Do the following circuit as many times as possible in 10 minutes, resting only when needed:

5 burpees
5 alternating KB lunge per side
10 mountain climbers per side
30 jumping jacks


Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon


I outline all the details of each daily KB workout like the one above in a walk-through instructional videos.

But more importantly, if you want to gain functional strength, improve flexibility, increase energy and drop 8-10 pounds of body fat in 28 days – join the Challenge!

-> Ageless Warrior Kettlebell Challenge

Look forward to working with you —


the “20 Years Younger” Kettlebell Workout

Imagine looking and feeling 20 years younger.

That’s an exciting thought, isn’t it?

Not too long ago at a high school reunion, I noticed that time had been kind to some more than others.

And it raised my curiosity – What made the difference?

From the experience of working with 10’s of thousands of men and women over 50 over the last 20 years of my personal training, blogging, email newsletter writing, YouTubing, and Facebook / Instagramming career — I’ll tell you what I think it is:

  • Nutrition
  • Exercise
  • Lifestyle

Kettlebells are almost the perfect fit for the exercise part of this equation, because they give you strength AND cardio AND flexibility AND core work AND more – all in one compact, do-anywhere 20-30 minute workout!

Take the sample workout below from my upcoming “20 Years Younger” 28-day KB Challenge as an example:

PART 1 – “Fight Gone Bad” style – 3 RDS 1:00 at each station, with 1:00 rest in between RDS

  • 1:00 KB goat bag swing → KBS
  • 1:00 R arm KB front squats
  • 1:00 5 push ups ->> stand up → 5 push ups → repeat for 1 min
  • 1:00 L arm KB front squats
  • 1:00 x jacks
  • 1:00 rest

FINISHER – Do as many reps as you can of the first exercise in 30 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 30 seconds. Rest for 15 seconds. Do 3 rounds total:

  • v sit hold
  • side plank right
  • reverse snowangels
  • side plank left


If you too want to feel up to 20 years younger in the next 28 days, I invite you to join my upcoming “20 Years Younger” 28-day KB Challenge! I’ll give you the KB workouts, the meal plan, and the heathy habit guidelines you need to move better, increase energy, reduce aches and pains, and much more.

Stay tuned, registration opens later this week 🙂

–Forest Vance
Kettlebell Expert
Over 40 Training Specialist

Study: Losing Fat Slowly Is WORSE For Metabolism

Study: Shedding Weight Gradually is LESS BENEFICIAL for Metabolism

Often we hear from well-meaning, yet misinformed fitness trainers suggest that a slow and steady route to lean physique is best.

However, the truth revealed tells a completely different story…

Achieving A Lean Body Should Be As Swift As Taking Off A Band-Aid!

How do you prefer removing your band-aid? Quickly, right? It may sting momentarily but surely outweighs any other option.

Surprisingly enough, this principle rings true when it comes to shedding fat as well.

You might have heard warnings about losing weight too rapidly; stories of metabolism crash or even rebound weight gain?

Well surprise surprise my dear friend! Striving for gradual loss appears to not hold its ground. Actually, casting off that extra body fat should be exactly like pulling off band-aid – Prompt and swift so you can move ahead without delay!

The research proves when it comes to fat loss, faster is better. Scientists from Newcastle University tested 3 groups of dieters and found that those who lost bodyweight the fastest saw the smallest drop in resting metabolism! [1]

Another study examining the effects of long-term mild-caloric deficit dieting in humans found that long-term dieters suffered from 78% lower testosterone levels and 28% lower VO2Max levels! [2]

And yet another long-term analysis of European dieters showed that dieters who lost the most weight during an initial 8-week diet phase were the most successful at KEEPING the weight off six months later — even when using very low a calorie approach. [3]

Now that you’ve seen the evidence that proves it’s better to lose fat quickly, let me show the simple step-by-step plan you can use to make that happen:

–> Next Page

To your weight loss success –

–Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

“Lean and Jacked” – KB / Sprint Finisher

*This is a throwback pic from a Spartan event I did back in 2020 – sprint workouts made up a good portion of the training I did to prepare.

We put on a special “Lean and Jacked” workout day at my PT studio here in the Kansas City area last night – it was so much fun!

The “Lean and Jacked” workout concept is where we COMBINE getting JACKED (work the traditional big barbell lifts like squat, bench, and deadlift) and LEAN (kettlebells, mobility, sprinting, etc).

It’s really interesting, because I’ll get people who are actually pretty darn strong to turn out for these type of events…

…but when it comes to moving athletically, or being in condition to go out and run a few sprints without getting completely winded – it’s a different story 🙂

Thing is though, what good is being huge and strong, if you’re tight as a spring, and you can’t walk up a flight of stairs without getting gassed?!?

This is why if you lift regularly – kettlebells, or any other kind of weights for that matter – I also recommend you be sure to work your conditioning too.

Here is a simple sprint workout you can add to the end of your next session as a start. (You can also do this on a separate day from your KBs, or any other time that fits your schedule):


“Lean and Jacked” – KB / Sprint Finisher

Complete the circuit below as fast as possible:

  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 20 two hand KB swings
  • 8 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 18 two hand KB swings
  • 10 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 16 two hand KB swings
  • 12 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)
  • 14 two hand KB swings
  • 14 push ups
  • 50 m hill power walk / run / sprint (adjust for YOUR current fitness level; outdoors or treadmill okay!)


Next time you watch a track event, check out the physique difference between long distance runners and the sprinters. The sprinters almost always are leaner, more muscular, etc – it’s pretty wild!

Plus, research shows that sprinting has the compound effect of increasing metabolism, increasing tesosterone, and making you more athletic, all at the same time.

If you want a full sprinting program with lots of workouts like the free sample today, I recommend Anabolic Sprinting 2.0 linked below:

–>> Next Page

Here’s to getting lean AND jacked, all at the same time!

– Forest @ KettlebellBasics.net