Muscle Mayhem GAINZ – Halloween KB Challenge Workout

Happy Halloween!

Today is the last day to unleash your inner action hero and crush everything in the way of you and your fitness goals with the Hero Mode Kettlebell Bundle:

-> Hero Mode Kettlebell Bundel – Last Call

Because NOW is the perfect time to let that inner warrior out and transform your body!.

Whether you’re building raw strength, packing on lean muscle, or ramping up agility, this bundle brings you ten brand-new kettlebell workout plans, each inspired by a legendary action hero.

Here’s a sample workout from one of the programs:


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Muscle Mayhem GAINZ – Halloween KB Challenge Workout

Part 1 – As Many Reps as Possible in :35
Light large muscle groups on fire in quick spurts, challenging strength and endurance:

KB Goblet Step Ups or Side-to-Side Lunges – :35 per side
Spider Push-Ups – Keep it intense with a push up after every “climb”
Lying Hip Bridge w/ Feet Elevated – Elevate for maximum glute activation
Take :15 rest between movements and :60 after each round; look to complete 4 total!

Part 2 – Every Minute on the Minute (EMOM) for 4 Rounds
This round-based structure should keep the pace and intensity high, as you push to new limits. In this case:

KB Goblet Squats, 12 reps
1-Arm KB Rows, 12 reps per side, with a top pause
Close Grip Push-Ups, 12 reps, more difficult each round
1-Arm KB Snatch, 6 reps per side

Rest between sets only as much as the clock allows. Power through all 4 rounds.

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This Hero Mode Kettlebell Bundle will have everything one needs to create serious power, endurance, and agility. Here’s what you’ll get:

— 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 – 50 Rep Strength 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

You’ll get over 120 exercises to take you from primary strength sessions to active recovery and mobility workouts to train like an action hero. Easily make them your bread-and-butter workouts or supercharge your current program.

This sale ends tonight-click here to secure your Hero Mode Kettlebell Bundle now!

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

Rocky Balboa Kettlebell Challenge

Did you ever see the 2006 movie Rocky Balboa?

It’s a classic, and one of my favorites in the series.

What’s incredible is that Sylvester Stallone was actually 59 when they filmed the movie, and he still looked like he could take on the world!

His preparation for the role included kettlebells, which inspired one of the workout plans I put together for Hero Mode Kettlebell, “Rocky’s Recovery Regimen” (Kettlebell Training Camp Challenge v2).

**Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

Below is a sample workout in that same Rocky style.

If you’re up for more, check out the full program HERE – it’s on sale this week!

Rocky Balboa Kettlebell Challenge

PART 1 – 50 Two-Hand Kettlebell Swings
Complete in as few sets as possible, but keep form solid. Rest as needed.

PART 2 – Superset – 4 Rounds:

Wide-Hands Push-Ups – 30 seconds
Skater Hops – 30 seconds
Rest for 15 seconds between moves.

PART 3 – 50 One-Hand Kettlebell Swings
Do 25 per side in as few sets as possible.

PART 4 – Superset – 4 Rounds:

Single-Leg Kettlebell Squat with Hop – 30 seconds per side
Mountain Climbers – 30 seconds
Rest 15 seconds between exercises.

PART 5 – 50 Hand-to-Hand Kettlebell Swings
Complete with as few sets as possible.

PART 6 – Superset – 4 Rounds:

Seal Jacks – 30 seconds
Side Plank Hold – 30 seconds per side
Rest 15 seconds between exercises.

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But that’s just one cog in the most epic of machines: the Hero Mode Kettlebell Bundle. Inspired by the likes of Rocky to name just a few action icons, it’s designed to unleash your own hero mode-whether that’s raw strength, unbreakable endurance, or the agility to take on anything.

If you’re ready to train like Rocky, and beyond, check out the full Hero Mode Bundle below. It’s 90% off this week only-just hit the link below to start your journey:

-> Hero Mode Kettlebell – 90% Off Sale

Train hard,
– Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Super Soldier KB Conditioning Workout + Halloween Flash Sale!

Halloween Flash Sale Alert! 🎃

Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

Now, let’s dive into today’s workout, inspired by Captain America himself. This Super Soldier KB Conditioning Workout is here to push your strength and conditioning to the next level with explosive, high-intensity moves that’ll have you feeling like a true Super Soldier.

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Super Soldier KB Conditioning Workout

PART 1 – Complete all reps for each exercise before moving to the next. Rest as needed to keep your form sharp. Record your time and post it in the group!

  1. KB Rack Squats – 30 reps (15 each side) (Women:16k+, Men: 24k+)
  2. 1-Arm Overhead Press – 30 reps (15 each) (Women:12k+, Men: 20k+)
  3. Bodyweight Split Squat – 30 reps (15 each)
  4. 1-Arm KB Swing – 30 reps (15 each) (Women:16k+, Men: 24k+)
  5. Forward and Back Plank Drag – 15 reps each side (forward + back = 1 rep) (Women:12k+, Men: 16k+)
  6. Hand Release Push-ups – 30 reps
  7. KB 1-Arm Row – 30 reps (15 each) (Women:12k+, Men: 16k+)
  8. Bodyweight Walking Lunges – 30 reps (15 each)
  9. Burpees – 30 reps (modify with hands elevated if needed)
  10. ½ Turkish Get-Up – 30 reps (15 each) (Women:12k+, Men: 16k+)

FINISHER – Round out the workout with 2 rounds of:

  1. KB Toe Taps – 30 each side
  2. KB Alternating Tactical Lunge – 15 each side (Women:12k+, Men: 16k+)

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Don’t forget… our Halloween Flash Sale on the Hero Mode Kettlebell Program is live now. This is your chance to start training like an action star:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

— Forest

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

Ever wondered how Henry Cavill became the Man of Steel? His secret wasn’t just in the suit – it was a combination of raw strength training and lean muscle building that brought out the Superman physique we see today. If you want to build strength, power and muscle training like your favorite action hero then this 28-day upper/lower split kettlebell routine is for you.

(This 28-day KB Plan is just one of ten you’ll get – over 120 total workouts! – when you pick up a copy of my new program, Hero Mode Kettlebell.)

This split is designed to build overall strength, endurance and a body that feels as strong as it looks. Each upper body and lower body workout is focused on hitting the main muscle groups and sculpting a body worthy of a superhero title.

“Superman’s Iron Will” – 25-min Upper Split KB Workout – from Hero Mode Kettlebell

Part 1: Clean and Press Ladder

  • 1 clean and press per side.
  • 2 clean and presses per side.
  • 3 clean and presses per side.
  • 4 clean and presses per side.
  • Rest for 60 seconds.
  • Repeat 2 more times for 3 rounds.

This exercise builds shoulder and core stability and pressing power – think of it as your foundation for a superhero upper body.

Part 2: Double Burpees & Rows

  • 5 double burpees (add extra intensity and full body power).
  • 12 one-arm kettlebell rows per side.
  • 4 sets total.

These will hit your back and chest to help carve out that broad upper body Cavill has.

Part 3: Figure 8 to Holds & Push-Ups

  • 8 kettlebell figure 8 to holds per side.
  • 12 close-grip push-ups.
  • 4 sets total.

These will strengthen your arms, chest and core and improve your grip strength for that “Superman punch”.

Part 4: Cardio Finisher

  • Finish with 10 minutes of jogging, biking, rowing or any cardio of your choice at 60-70% of your maximum heart rate.
  • Every 2 minutes stop and do a low “alligator” hold for 30 seconds then go back to cardio.

This will burn extra calories and improve your overall endurance so you’re ready for those intense action moments (or your next workout).

Get Hero Mode Kettlebell

Want to level up your training and build the strength, power and body of your favorite action hero? Our 2024 Halloween Flash Sale is on NOW!

In 20-30 minutes a day, 3-4 times a week you can unleash your inner superhero. Click the link to get it now -> Hero Mode Kettlebell

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

23-min “King Leonidas” Spartan KB Challenge Workout

Warrior:

Today is your LAST chance to join the 20 in 6 Kettlebell Challenge – Spartan Edition and lose up to 20 pounds in 6 weeks.

Inspired by King Leonidas, today’s kettlebell workout challenge will test you like the warrior king himself.

Sign up for the full Challenge to get daily workouts like this one, a custom meal plan and more –>> 20 in 6 Challenge – Spartan Edition

Here’s what the Leonidas Workout looks like:

PART 1: Press Like a King

  • 4 sets of 5 reps of kettlebell single arm presses
  • Rest 30 seconds between sets

PART 2: Spartan Core & Total Body Burn

  • As many reps as you can in 30 seconds of each exercise, 15 seconds rest between moves.
  • Rest 60 seconds between rounds.
  • Complete 4 rounds total:
  1. Single arm KB swings (right side)
  2. Side plank hold (left side)
  3. Single arm KB swings (left side)
  4. Side plank hold (right side)

PART 3: The Warrior’s Finisher

  • Bodyweight squats for 20 seconds, rest for 10 seconds.
  • Repeat 8 rounds for a total of 4 minutes.

This will build strength, burn fat and make you battle ready like King Leonidas and his 300 warriors.

Not just workouts – the 20 in 6 Kettlebell Challenge will help you lose up to 20 pounds in 6 weeks with training and nutrition.

Sign up here: 20 in 6 Kettlebell Challenge – Spartan Edition

Time’s running out.

Get in the arena!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

custom meal plan

In my last post I shared how I lost 70 pounds in 6-7 months. I also gave you a preview of the full-body kettlebell circuit we’ll be using in the 20 in 6 Kettlebell Challenge starting Monday. That circuit alone burns over 500 calories but today I want to talk about the often overlooked piece of fat loss: nutrition.

Why Nutrition Matters

Workouts are important but nutrition is key to fat loss. Without the right meal plan no amount of training will get you where you want to be. Most people don’t have a plan built specifically for them, tailored to their calorie needs, goals and preferences. That’s where I come in.

Custom Meal Plan—Free with the 20 in 6 Challenge

When you sign up for the 20 in 6 Kettlebell Challenge you’ll get a custom meal plan that’s normally $99—for free! It’ll be tailored to your goals, your lifestyle and your food preferences.

Here’s an example plan for Mike, a 47 year old who wants to lose 20 pounds in the next 6 weeks. He was a defensive lineman and stayed in shape back in the day. But life happened and Mike’s now close to 300 pounds. He’s got a big goal of losing 50 pounds but for the next 6 weeks he’s focusing on losing the first 20.

Based on Mike’s current activity level, weight and body composition we’re starting him at 2,250 calories a day with a macro split of 40% carbs, 30% protein and 30% fat. We’re also using what I call the Iron Age Reboot Plan—a classic bodybuilding style meal plan with a modern twist. Mike will be doing intermittent fasting so his eating window is from 12 PM to 8 PM.

Mike’s not picky but he doesn’t like chicken. Here’s what a day looks like for him:

Mike’s Sample Meal Plan

Meal 1 (12:00 PM)

  • 6 oz ground turkey
  • 1 cup quinoa
  • 1 cup steamed broccoli with olive oil (1 tbsp)

Snack (2:30 PM)

  • Protein shake with 1 tbsp almond butter
  • 1 small apple

Meal 2 (5:30 PM)

  • 6 oz baked salmon
  • 1 cup sweet potatoes
  • 1 cup spinach salad with olive oil and vinegar

Snack (8:00 PM)

  • 1 cup cottage cheese
  • Handful of berries
  • 1 tbsp chia seeds

Ready to Join?

This is just an example. When you sign up for the challenge you’ll get a custom meal plan built for you. The 20 in 6 Kettlebell Challenge starts Monday and spots are filling up fast. Here’s what you’ll get:

  • 6 weeks of kettlebell workouts
  • Free custom meal plan
  • Coaching and support from me

More info and sign up here –>> 20 in 6 KB Challenge – Starts Monday, October 21st

–Forest Vance – MS, Human Movement – Kettlebell Specialist – Certified Nutrition Coach – ForestVanceTraining.com

Full-Body KB Circuit to Burn 500+ Calories

Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Did I ever tell you the story of how I dropped 70 pounds over about a 6-7 month period?

It was 2005, and I had just retired from my football career. I was a 300-pound offensive lineman, fresh off a stint with the Kansas City Chiefs, and I knew it was time for a change. I was transitioning into the next phase of my life and needed to get healthy, which meant dropping some serious weight.

But here’s the thing—after years of training to be as big and strong as possible, I had to re-educate myself on how to train for fat loss and overall health. I knew how to stuff myself to fuel my workouts, but I didn’t know how to eat to shed body fat. So, with the help of trainers and coaches, I lost 70 pounds over those months, and over the next couple of days, I want to share with you the two key takeaways from my journey.

Today, we’ll focus on the training side of things.

How I Used to Train

When I was playing football, my training was all about getting big and strong. My workouts focused on heavy lifting and big compound movements—bench presses, power cleans, back squats. I’d break up different body parts on different days, and I had trainers doing most of the thinking for me. My job was to show up and lift heavy.

But when I shifted my focus to fat loss and long-term health, things had to change.

Shifting to Fat Loss Training

This is around the time I discovered kettlebells and began integrating more metabolic conditioning workouts into my routine. I was still doing some of the basic barbell movements, but my focus shifted to using kettlebells, bodyweight exercises, and circuit-style training. These faster-paced workouts allowed me to burn more calories while still building strength and improving overall fitness. This style of training became a huge part of my approach and remains a core element of how I train today.

Now, I work primarily with people in their 40s, 50s, and beyond —folks who want to stay fit, strong, flexible, and perform well in everyday life. They want to look good and feel good, and that’s what I help them achieve.

Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Full-Body KB Circuit to Burn 500+ Calories

*Estimated calories burned total is based on ACE kettlebell study where participants burned approximately 20 calories per minute. As written, the workout below should take you about 27 minutes to complete, and should burn about 540 total calories. Depending on body size, fitness level, and many other variables, results may vary!

Part 1 (90 reps total)

Perform the prescribed reps of the first exercise below, rest for 30 seconds, and repeat three times. Rest for 60 seconds after finishing the round, then repeat the sequence two more times for a total of three rounds:

  • 10 hand-to-hand KB swings (5 per side)
  • 5 one-arm KB clean and presses per side
  • 5 lateral KB lunges to balance per side (alternate legs each rep)

Part 2 (90 reps total)

Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

  • 10 one-arm KB rows per side
  • 10 spider climbs (5 per side, alternate legs each rep), add a push-up after each side

Part 3 (120 reps total)

Set your timer for 60 seconds. At the top of each minute, perform the prescribed number of reps of the first exercise. Rest for the remainder of the minute. Move to the next exercise in the sequence and repeat, continuing for four rounds total:

  • 5 double burpees
  • 5 side plank holds with leg raise per side
  • 15 prone skydivers (hold for 1 second at the top of each rep)

This style of workout keeps your heart rate up, burns tons of calories, and helps you build strength at the same time.

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Join the 20 in 6 KB Challenge

We’re using this same approach in our upcoming 20 Pounds in 6 Weeks Spartan Kettlebell Challenge, where we combine strength training with high-intensity metabolic conditioning to help you drop fat and get in shape. If you’re one of the first 15 to sign up, I’ll even build a custom nutrition plan for you.

Be sure to check out the link below for more details, and stay tuned for tomorrow’s post where I’ll dive into the nutrition strategies that helped me drop 70 pounds and can help you do the same.

–>> 20 in 6 Spartan KB Challenge (7 custom meal plans left)

Keep training hard, and reach out if you have any questions!

-Forest

20 Pounds in 6 Weeks Kettlebell Challenge – Spartan Edition

Ready to lose fat and gain strength fast? My FVT 20 Pounds in 6 Weeks Kettlebell Challenge – Spartan Edition is for you. This brand new 6-week Challenge starts Monday, and is designed to get you maximum results in minimum time.

Two Keys to Success:

  1. Reduce Calorie Intake: First step to fast fat loss is to eat fewer calories than you burn. We focus on nutrient dense foods to fuel your body. The first 15 to sign up get a FREE custom meal plan to guide your eating so you don’t have to guess.
  2. Increase Calorie Expenditure: Burn more calories with a combination of kettlebell workouts and high intensity cardio. A great example is our Spartan-inspired “300-Rep Kettlebell Gauntlet” workout below which will push you to your limits and build functional strength.

“300-Rep Spartan Gauntlet” Kettlebell Workout

Part 1 – 25-min AMRAP (300 total reps) Complete the following exercises for a total of 300 reps. Go as many rounds as you can in 25 minutes:

  • 50 KB swings
  • 40 push-ups
  • 40 alternating reverse lunges (with KB in goblet position)
  • 40 one-arm KB rows (20 each side)
  • 40 V-sit hold toe touches
  • 40 KB goblet squats
  • 50 jumping jacks

Part 2 – 25-min Core + HIIT Do as many reps as you can for 50 seconds, rest 10 seconds, and repeat for 4 rounds:

  • Cardio (jog, jump rope etc.)
  • Plank or side plank
  • Side shuffles
  • Reverse snow angels
  • Burpees

Sign up now to get in the FVT 20 in 6 Kettlebell Challenge – Spartan Edition and start losing 20 pounds in 6 weeks:

-> FVT 20 in 6 Kettlebell Challenge – Spartan Edition

– Forest Vance – Former Pro Football Player & Kettlebell Coach

5-Minute Morning TGU Routine

One of the best ways to boost your mobility, flexibility, overall strength, and even mental clarity is by starting your day with five minutes of Turkish Get-Ups. This simple routine is something I often recommend to my private kettlebell coaching clients when it aligns with their goals and schedules.

*I’m going to be taking on a few more clients for my private, 1-to-1 “Fit Over 40” online/distance kettlebell program. Clients I’ve worked with over the years have loved the tailored workouts, customized nutrition, and individual attention. If you are interested, reply back with “I am,” and I will get you all the details. 

Now, here’s how the routine works:

Set your timer for five minutes.

Start with one Turkish Get-Up per side with no weight. Focus on going slowly, hitting each step of the movement with precision. After doing the right side, switch to the left, then go back to the right side.

Now, pick up a light kettlebell for your next round. For men, this could be 8 kg, and for women, it could be 4 kg. Repeat the same process—moving slowly and hitting each position with perfect form.

Next, increase the weight slightly. Maybe 12 kg or 16 kg for men, and 8 kg or 12 kg for women. Do one rep on each side, maintaining slow, controlled movement and focusing on perfect form.

Continue alternating sides, increasing the weight if possible, for the full five minutes.

By the end of this short routine, you’ll feel refreshed and activated. Your hips and shoulders will be mobilized, and you’ll have strengthened your body to start the day feeling ready to tackle whatever comes next!

If you’d like a customized program tailored specifically to your goals, equipment, schedule, and needs, reply back with “I am,” and I will get you all the details. 

-Forest @ KettlebellBasics

24-hour “Metabolism Surge” + 300-KB Challenge Workout

The 24-hour “Metabolism Surge Guide” from my friend and colleague Mike Whitfield (pictured above) is perfect for anyone looking to maximize fat loss and metabolic efficiency. Whether you’re hitting a plateau or need a post-weekend reset, this guide will accelerate your results especially when combined with kettlebell routines:

-> 24-hour Metabolism Surge Guide

The program’s fasting and high-protein, high-fiber meals align with the metabolic demands of kettlebell training. Fasting has been shown to increase fat burning and adding a kettlebell workout—like swings or goblet squats—during the surge period will take your results to the next level. Kettlebell exercises are great for spiking the metabolism as they work multiple muscle groups, build strength and burn calories at the same time. The 24-hour guide’s workout component which includes Metabolic Resistance Training (MRT) and Metabolic Conditioning (MC) is perfect for kettlebell users since exercises like kettlebell swings, clean and presses and snatches fit perfectly into the AMRAP (As Many Rounds As Possible) and density training format.

Since kettlebell training already focuses on full-body, high-intensity movements, adding Whitfield’s method will extend the fat burning benefits of your regular routine. For example by adding metabolic finishers like kettlebell swings or total-body extensions you’ll continue to burn fat long after your workout is over—potentially for up to 30 hours.

Using Whitfield’s guide once a week will help you reset your metabolism after any dietary slip ups and reinforce the benefits of your kettlebell practice. By combining both systems you’ll see faster fat loss, more metabolic efficiency and a more structured approach to nutrition and exercise.

Perfect for kettlebell users who want to increase fat burning without restricting their diet and exercise. Low impact, joint friendly kettlebell workouts fit perfectly with the guide. Get it now at the link below:

-> 24-hour Metabolism Surge Guide

-Forest Vance – MS in Human Movement – Certified Kettlebell Instructor – Certified Nutrition Coach – ForestVanceTraining.com

PS – Here’s a sample kettlebell workout to pair with the 24-hour Metabolism Surge Guide:

300 Kettlebell Challenge:

  • Kettlebell Swings – 60 reps
  • Push-ups – 60 reps
  • Goblet Lunges – 60 reps (30 per leg)
  • 1-Arm Rows – 60 reps (30 per arm)
  • Jumping Jacks – 60 reps

Complete 1-3 rounds as fast as possible. This circuit will spike your metabolism and keep you burning fat long after your workout. Perfect to enhance the guide’s metabolic benefits!