*Before we dive in—quick heads up: my new Black Friday 3-for-1 Kettlebell Power Pack deal is ENDING! You get three kettlebell programs for the price of one. These plans are specifically designed for people who want to add strength and muscle with kettlebells in just 3-4, 20-30 minute workouts per week while taking it easy on their joints – and they’re ONLY available to folks who jump on this sale. Click here to grab the deal now!
Okay, now let’s get to today’s workout. It’s short, intense, and delivers results fast.
21-Min Legs/Cardio/Core KB EMOM
Here’s how it works:
Part 1: Kettlebell Swings
Do 10 kettlebell swings (any style: double-arm, single-arm, alternating).
Start a set at the top of every minute for 10 minutes. Rest for the remainder of the minute.
Optional: Take 1-2 minutes of rest after Part 1.
Part 2: Kettlebell Squats
Do 5 kettlebell squats (or 5-10 reps if using a lighter kettlebell).
Same format: Start each set at the top of the minute for 5 minutes.
Optional: Rest 1-2 minutes before hitting Part 3.
Part 3: Alternating Lateral Lunges + Dead Bugs
Alternate between:5 lateral lunges per side5 dead bugs per side
Complete 3 rounds of each (6 minutes total).
Quick, efficient, and done in just over 20 minutes. Try it and let me know how it goes.
This is exactly the kind of programming you’ll find in the Kettlebell Power Pack.
It’s the perfect chance to grab three kettlebell plans for the price of one —plans specifically designed for people who want to gain strength and muscle with kettlebells. But don’t wait, because this deal is only available to folks who buy during this sale. Click here to grab it before it’s gone!
Get THREE of my most effective kettlebell programs—Kettlebell / Bodyweight Hybrid Strength Training, Kettlebell 5×5, and Hybrid Kettlebell Muscle—for the price of one! Build strength, gain lean muscle, and finish the year stronger than ever. Click here to get the deal now.
This Thanksgiving, it’s time to flip the script.
Instead of letting the turkey—and all the stuffing, mashed potatoes, and pie—have its revenge on your waistline, we’re taking the fight to it.
That’s right, the Revenge of the Turkey Workout is here to help you burn off those calories before the feast begins.
Think of it as a preemptive strike against sluggishness and post-meal regrets. 😉
Timer: 30-second intervals 1️⃣ First interval: 4 reps on your right side 2️⃣ Rest for the remainder of the 30 seconds 3️⃣ Second interval: 4 reps on your left side
Repeat for 5 rounds, increasing reps up the ladder to 6 per side, then back down. It’ll look like this: 4/4 → 5/5 → 6/6 → 7/7 → 6/6 → 5/5 → 4/4
2 – KB Hybrid Cardio Circuit
Rest as little as possible between moves:
Goblet Squat – 10 reps
Spiderman Push-ups – 10 reps (5 per side)
Walking Suitcase Lunge – 10 reps per side
X-Body Mountain Climbers – 10 reps per side
3 – Pull-Up or Row Ladder
If you’ve got a pull-up bar:
1 rep → rest 30 sec
2 reps → rest 45 sec
3 reps → rest 60 sec Complete 2 rounds.
No pull-up bar? Go with KB Rows:
5 reps R/L → rest 30 sec
10 reps R/L → rest 45 sec
15 reps R/L → rest 60 sec Complete 2 rounds.
Now, go crush that turkey before it gets the upper hand. You’ve earned the right to enjoy your meal and maybe even sneak in an extra slice of pie. You’re officially a Thanksgiving beast 😉
Grab the Kettlebell Power Pack Deal Now
Want more epic workouts like this? Then don’t miss the Black Friday 2024 “Kettlebell Power Pack” 3-for-1 Deal!
You’ll get Kettlebell / Bodyweight Hybrid Strength Training, Kettlebell 5×5, and Hybrid Kettlebell Muscle—three of my most effective programs for building strength, gaining lean muscle, and improving your fitness, all for the price of one.
*Before we dive in—quick heads up: my new Black Friday 3-for-1 Kettlebell Power Pack deal is LIVE! You get three kettlebell programs for the price of one. These plans are specifically designed for people who want to add strength and muscle with kettlebells in just 3-4. 20-30 minute workouts per week while taking it easy on their joints – and they’re ONLY available to folks who jump on this sale. Click here to grab the deal now!
Now, let’s talk about the workout.
If you’ve never done 5×5 training before, you’re in for a treat. It’s an old-school strength method where you hit five sets of five reps per exercise. Simple, effective, and absolutely brutal (in the best way).
But here’s the cool part: we’re putting a kettlebell spin on it. Not only does this make it more dynamic, but it also engages muscles you didn’t even know you had. Stabilizers, core, grip strength—kettlebells do it all. Plus, it’s way more fun than your typical barbell routine.
Here’s the workout so you can try it for yourself:
KB 5×5 Workout 1
PART 1:
Do 5 reps of Exercise 1. Rest 60-120 seconds.
Do 5 reps of Exercise 2. Rest 60-120 seconds.
Repeat for 5 total rounds.
When you can complete all 5 sets of 5 reps, it’s time to level up. Adjust the tempo, shorten the rest, try a harder variation, or just go heavier.
Single/Double KB Press (5 reps per side)
Single/Double KB Swing (5 reps per side for single-arm swings / 5 total for double swings)
PART 2: Same format as Part 1.
Single/Double KB Row (5 reps per side; if weights are too light, bump up to 10-15 reps)
Single/Double KB Squat
PART 3: No rest between exercises. Rest 1 minute at the end of the circuit. Repeat for 3 rounds.
Pushups – Max reps
Prisoner Squats – 25 reps
Reverse Lunges – 15 reps per side
This workout is killer. You’ll build serious strength, burn fat, and improve conditioning all in one session. And it’s flexible enough to scale for wherever you’re at in your training right now.
If this workout fires you up, you’re gonna LOVE the “Kettlebell Power Pack” Black Friday deal.
It’s the perfect chance to grab three kettlebell plans for just $29—plans specifically designed for people who want to gain strength and muscle with kettlebells. But don’t wait, because this deal is only available to folks who buy during this sale. Click here to grab it before it’s gone!
*If you’ve been thinking about grabbing my Season of Strength 3-for-1 deal, don’t wait—this is your last chance to jump in. Click here to grab the deal now.
Today’s workout is one of my all-time favorites: the 10 -> 1 Descending Ladder KB Squat / Swing Challenge:Here’s the deal:
Start with 10 squats and 10 swings.
Then go down the ladder—9 squats, 9 swings, then 8, 7, and so on—until you hit just 1 rep of each.
You’ll work your legs, glutes, core, and grip strength while getting your cardio in at the same time.
Be safe, and rest as needed – but if you really want a challenge, don’t set your kettlebell down until you’re done!
If you’re over 50 and trying to stay strong, mobile, and energized, this workout could be just the ticket. It combines strength-building with fat-burning cardio, doesn’t take up much time, and it’s easy to adjust based on your fitness level. Plus, kettlebell training helps improve balance, coordination, and joint health—things we can all use as we get older.
Speaking of staying strong, let me remind you:
If you’ve been thinking about grabbing my Season of Strength 3-for-1 deal, don’t wait—this is your last chance to jump in.
Here’s what you’ll get:
Over 50 Kettlebell Revolution – A full 4-week program tailored for men and women over 50.
Lifetime Kettlebell Fitness – Another 4-week plan focused on maintaining strength and vitality long-term.
28-Day Kettlebell Body Revival – A results-driven 4-week reset to build strength, burn fat, and feel amazing.
BONUS: Kettlebell Hacks Video Workshop Series – Tips and tricks to perfect your form and maximize your results.
That’s 12 weeks of expert-designed kettlebell workouts, PLUS video coaching, all for the price of just one program.
This deal is perfect for you if you’re ready to:
Get stronger and more confident in your body.
Reduce joint pain and improve mobility.
Feel younger, more energetic, and ready for anything life throws your way.
The Season of Strength 3-for-1 Black Friday Sale is ending. Don’t miss out on this chance to grab everything you need to transform your fitness and reclaim your strength. Click here to grab the deal now.
To your success –
— Forest Vance – Master of Science, Human Movement – Certified Kettlebell Instructor – Corrective Exercise Specialist
Let me walk you through a sample workout you can try today:
WORKOUT A
Main Workout, Part 1
Do as many reps as possible of the first exercise in 30 seconds.
Rest for 15 seconds.
Do as many reps as possible of the second exercise in 30 seconds.
Rest for 15 seconds.
Repeat 4 rounds total:
½ or full Turkish Get-Up
KB deadlift or KB swing
Main Workout, Part 2
Same format as above:
Bodyweight split squat or KB rack split squat (:30 per side)
Single-arm KB row (:30 per side)
Finisher
Perform 4 single KB Total Body Attacks at the top of each minute.
Repeat 3 minutes total (12 reps).
Coaching Points for the Kettlebell Full Body Attack
You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell – which is really small.
Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward. From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.
Go from right here, snap the hips, weights up to the clean position.
From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult.
Repeat that for reps.
Want More Workouts Like This?
If you’re ready to take your training to the next level, I’ve got an insane Black Friday 3-for-1 deal you won’t want to miss.
With my Season of Strength Bundle, you’ll get 3x 4-Week Kettlebell Plans specifically designed for men and women over 50 to help you reclaim your strength, eliminate the aches and pains of aging, and feel up to 20 years younger.
Here’s What’s Included:
Over 50 Kettlebell Revolution: A full 4-week program tailored to help you build strength and vitality.
Lifetime Kettlebell Fitness: A 4-week plan designed to maintain your progress and keep you strong for life.
28-Day Kettlebell Body Revival: A focused plan to burn fat, build strength, and feel amazing in just 4 weeks.
BONUS: Kettlebell Hacks Video Workshop Series: Expert tips to master your form and maximize your results.
This deal ends Sunday, so don’t wait—click here to grab it now:
the 10-Min Kettlebell ABC (Armor-Building Complex) Workout
If you’ve been in the kettlebell world for a while, you’ve probably heard of Dan John.
I’ve been a huge fan of Dan John for years. I’ve taken a couple of kettlebell certifications with him already, and I’ve got another one lined up in 2025 because there’s always more to learn.
His no-frills, no-BS approach to strength training just works. One of his greatest hits is a kettlebell workout called the Armor-Building Complex (ABC).
The Armor-Building Complex (ABC)
The ABC is as simple as it gets. Here’s the classic double-kettlebell version:
2 Double Kettlebell Cleans
1 Double Kettlebell Military Press
3 Front Squats with Double Kettlebells
And if you’re working with just one kettlebell, here’s how to tweak it:
2 Single Kettlebell Cleans (Right)
1 Single Kettlebell Military Press (Right)
3 Front Squats (Right)
Switch to the left side and repeat the sequence.
Start with 10 Minutes (and Build from There)
If you’re new to this complex or kettlebells in general, start with 10 minutes.
Here’s how to train it:
Set a timer for 10 minutes.
Perform as many high-quality sets as possible.
Rest as needed to maintain perfect form.
Once you’ve got the hang of it, you can work your way up to longer sessions. I’ve seen people crush this complex for 30 minutes or more, but let’s get through 10 minutes first!
Choosing the Right Weight
Picking the right kettlebell is key to making this workout work:
Men: Start with a pair of 24kg kettlebells for the double-bell version, or a single 24kg kettlebell for the single-bell version.
Women: Start with a pair of 16kg kettlebells for the double-bell version, or a single 16kg kettlebell for the single-bell version.
If you’re new to kettlebells, go lighter. It’s better to master the movements with a manageable weight than to struggle with form. You can always move up when you’re ready.
Why the ABC is Perfect for the Ageless Warrior
As we get older, strength training becomes more than just a way to stay fit — it’s the foundation for living a healthy, functional, and independent life. Whether you’re in your 40s, 50s, or beyond, building and maintaining strength helps combat the natural effects of aging, such as:
Decreasing bone density
Joint health and mobility
Muscle loss
The way we train needs to evolve over time. What worked in your 20s and 30s might not feel as great on your shoulders, spine, or knees anymore.
Take the barbell overhead press, for example. It’s a fantastic move for building upper-body strength, but if your shoulders aren’t what they used to be, it can feel like grinding nails into your joints. Switching to a single-arm kettlebell press gives you the same benefits — strength, stability, and core engagement — while allowing a more natural, pain-free range of motion.
The same goes for the barbell back squat. It’s a powerhouse for building leg and core strength, but it can be hard on your lower back and knees. The kettlebell squat? It still challenges your lower body while being much easier on your joints, allowing you to progressively lift heavier weights as your strength grows.
a final message from today’s sponsor:
Full Kettlebell Training Plan for Over-50s
I’ve put together a special kettlebell plan that’s specifically designed for folks over 50.
What’s great about this offer is that when you grab my Over 50 Kettlebell Revolution program, you’ll also get Lifetime Kettlebell Fitness and the 28-Day Kettlebell Body Revival—both completely FREE.
And the best part? You only need a couple of kettlebells and 20-30 minutes for just three workouts a week.
You can do it all from the comfort of your own home!
With these programs, you’ll be able to:
Build functional strength, so you can keep enjoying all the activities you love.
Take care of your joints and stay injury-free during your workouts.
Boost your cardio endurance, which comes in handy for everyday life.
Improve your balance, reducing the risk of unexpected falls.
Enhance your bone health and prevent osteoporosis by increasing bone density.
You’ve probably been taught to lift weights using slow, controlled motions, focusing on muscles and time-under-tension—and that’s a good thing! Traditional strength training builds a solid foundation. But if you want to build power—especially as you get older—you’ve got to move quickly. And there’s no better time to kickstart this than during our 2024 Black Friday “Season of Strength” Sale!
Why Power Matters as We Age
Here’s the deal: strength is the ability to move a load, and power is the ability to move that load quickly. This difference is huge as we age because power is what impacts your reflexes, balance, and your ability to avoid falls. Training for power helps your body react faster, keeps you steady on your feet, and makes everyday movements safer and easier.
One of the best, most effective ways to build power safely? The kettlebell swing. And now, with the Over 50 KB Revolution course on sale this Black Friday, it’s easier than ever to learn the basics and boost your fitness:
The Over 50 KB Revolution course includes everything you need to learn essential moves like swings, cleans, snatches, and Turkish Get Ups with perfect form. You’ll get two complete kettlebell training plans that work with your body, helping you avoid injury, eliminate aging’s wear and tear, and enjoy life again with a system you can do right at home. Plus, the 21-Day Bodyweight Shred course is an amazing way to add variety, mobility, and full-body conditioning to your routine—free with this Black Friday offer!
Don’t miss out on this Season of Strength. Get ready to close out the year feeling stronger, steadier, and more agile—no matter your age. Grab the Over 50 KB Revolution now, and kickstart your strength journey today:
Got a fresh video up for you! This is a free taste of my “Drop a Size EMOM Challenge” series—if you’re ready to push your limits and see real results, check it out:
Here’s how it works: Set your timer to 60-second intervals. At the start of each minute, perform the exercise and reps below. Rest for the remaining time in the minute, then start the next set when the timer resets. After the sequence, take 60 seconds to rest, then repeat the whole thing three more times for four rounds.
The Workout:
Two-Hand KB Swings – 20 reps (24k men / 16k women) Option to progress to one-hand swings for the last two rounds
Bear Plank March – 12 reps per leg
KB Goblet Alternating Reverse Lunges – 8 reps per leg (20k men / 12k women)
Single Arm KB Rows – 12 reps per side (20k men / 12k women)
Burpees – 8 reps
This is based on the “300” concept I’ve been evolving since 2010, inspired by the intense workouts that made 300 cast look like true Spartans. What started as an article has become the 300 Kettlebell Bootcamp: Pro Edition, a comprehensive program packed with client-ready workouts and support.
And, if you’re looking for a personalized program, I’m also still taking on a few more clients for my 1-on-1 Fit Over 40 kettlebell program. Just reply with “I am” to get details.
– Forest Vance Master of Science, Human Movement Kettlebell Expert, Over 40 Specialist KettlebellBasics.net
*I’m still looking for a few more motivated individuals who want to master the basics of kettlebells, build strength, and lose up to 12% of their body weight in the next 12 weeks through my “KB Fit Over 40” 1-to-1 online personal training program.
Kettlebell training is a game-changer for fat loss and building lean muscle. With kettlebells, you’re working the entire body in one efficient, intense workout, engaging multiple muscle groups at once. This full-body engagement ramps up your heart rate, burns a ton of calories, and kicks your metabolism into overdrive – even after the workout’s over. It’s called the “afterburn effect” or EPOC (Excess Post-Exercise Oxygen Consumption).
In my “KB Fit Over 40” 1-to-1 online personal training program, every workout is 100% personalized to fit each client’s goals, fitness level, and schedule. The workout below is just an example, but I tend to include similar styles – tailored to your unique needs of course! – because they’re so effective for fat loss – something a lot of people are looking to accomplish, fast. With a focus on high-intensity, functional movements, these workouts are designed to help you get leaner, stronger, and more resilient. Our structured progression aims for up to 12% bodyweight reduction in just 12 weeks, so if you’re ready for serious results, let’s get started – apply now at the link below:
Repeat for 5 rounds, aiming for speed without sacrificing form.
If this sounds like the kind of training that could help you reach your goals, I’d love to work with you personally to make it happen. My “KB Fit Over 40” program is designed to guide you through a completely personalized kettlebell journey with all the support you need to master kettlebell basics, build serious strength, and lose up to 12% body weight over the next 12 weeks.
PS – ATTENTION Trainers, Coaches, and Hardcore KB Fans:
The “300” Kettlebell Bootcamp: Pro Edition is here – a ready-to-use, Spartan-inspired system to pack classes, build warrior strength, and deliver results that’ll keep clients coming back. With straightforward scripts, easy scaling options, and a killer 300-rep format, this program takes your kettlebell training to the next level. Join us starting Monday, November 18th, and transform your training:
Tomorrow, we’re officially launching the Spartan 300 Kettlebell Bootcamp Challenge – a brand-new challenge built on the foundation of my original 300 program, but designed with trainers, coaches, and dedicated kettlebell enthusiasts in mind.
And today, you’ve got one last chance to grab the Warrior Flow Isometrics program at the early-bird price:
What’s Different About the Spartan 300 Kettlebell Bootcamp Challenge?
This new challenge is a special challenge that helps you implement the Spartan 300 style of training for yourself or with your clients. Here’s what makes it unique:
New Daily Spartan-Style Workouts: Now the sessions are themed around power, endurance, and conditioning. With a 300-rep goal in each workout, you’ll push every system in your body to adapt and grow stronger.
Trainer-Focused Enhancements: Whether you’re taking on the challenge yourself or you’re a coach using it with clients, the program includes pro-level coaching tips, class scripts, and modifications to scale every workout.
Scalable Workout Design: Every workout includes clear instructions for scaling intensity and weight, making it accessible for various fitness levels while keeping the 300-rep structure at its core.
Spartan Warrior Meal Plans: Here’s something different – these meal plans are inspired by what we know about the historical Spartan diet (using modern foods, of course). This approach has worked well for me, and clients love it, too! It’s protein-rich, straightforward, and built to keep you fueled and ready for every Spartan-style workout.
Here’s a preview of one of the Benchmark Workouts you’ll tackle in the new challenge:
Benchmark Workout – Spartan 300 KB Challenge
KB Snatch to Rack Squat – 10 each side (Women: 12k+, Men: 20k+)
Pro Tip: Drive through your heels and keep your core tight. Focus on a smooth, controlled transition from snatch to squat.
Push-ups – 20
Pro Tip: Maintain a strong plank position. “Screw” your hands into the floor to activate your lats and stabilize your shoulders.
Rear Lunge to 1-arm Press – 10 each side (Women: 12k+, Men: 20k+)
Pro Tip: Stabilize the kettlebell close to your body, aiming for a strong, stacked line from ear to hip.
Half Burpee to Gorilla Row – 10 each side (Women: 16k+, Men: 24k+)
Pro Tip: Go wide with your stance, keep your core tight, and pull your elbow back towards your hip for full back engagement.
KB Plank Drag – 10 each side (Women: 12k+, Men: 20k+)
Pro Tip: Widen your stance for stability. Minimize hip movement as you drag the kettlebell across – this keeps your core fully engaged.
Complete 5 Rounds and prepare to feel like a Spartan!
Warrior Flow Isometrics – Last Day to Save
While the Kettlebell Challenge opens tomorrow, today is the last day to grab Warrior Flow Isometrics at a special price. In honor of the holiday weekend, I’ve extended the sale one more day so no one misses out.
Warrior Flow Isometrics is a 28-day program designed to build lean muscle, joint health, and functional strength without lifting a single weight. It’s an ideal complement to your kettlebell training – low impact, high reward.
Why Isometrics? Ancient warriors and martial artists used isometric techniques for centuries to build strength and resilience. Now it’s a staple in my own training. Warrior Flow Isometrics will help you build real strength without stressing the joints, and it’s perfect whether you’re traveling, recovering, or just looking for something different.
Last day to get Warrior Flow Isometrics with these exclusive bonuses:
Operation Pull-Up: A complete plan to build upper-body strength and take your pull-ups from 0 to 20.
Kettlebell Cardio Conditioning Program: Push your conditioning to new heights with a 28-day kettlebell plan.
Unbreakable: 7-Day Anti-Inflammatory Meal Plan: Reduce pain and support joint health with anti-inflammatory foods.
Flexibility/Mobility Cheat Sheets: Quick exercises to keep you mobile, pain-free, and performing at your best.
Veteran’s Day Note To all the veterans – thank you. In honor of Veteran’s Day, veterans who join Warrior Flow Isometrics today will receive an extra bonus. Just reach out to claim it.
Get ready to train like a Spartan with the new challenge starting tomorrow, and don’t miss your last chance to grab Warrior Flow Isometrics at a discount today. I’m excited to see you reach new levels in both programs.
– Forest Vance Master Kettlebell Instructor & Former Pro Athlete Forest Vance Training
