“Fire and Flow” Warrior Isometrics Workout (free sample) + Last Call for End-of-Year Sale

Happy New Year!

It’s officially 2025, and I hope your year is off to a strong start. Last night, I kept things pretty low-key—just hanging with the family and reflecting on the year ahead.

How about you? Did you celebrate big, or keep it chill?

Before we dive into today’s workout, I wanted to let you know that I’ve extended my End-of-Year Winter Warrior Sale through midnight tonight. Since it’s the start of a new year, I wanted to give everyone an extra chance to grab these programs and kick off 2025 strong.

This sale includes some of my most popular programs:

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

Each of these programs is designed to help you build strength, protect your joints, and improve your fitness—all tailored to different training styles and goals.

Now, to give you a taste of what’s inside, here’s a free sample:


“Fire and Flow” Warrior Isometrics Workout (free sample)

Hold each exercise for 30 seconds, divided into three positions (10 seconds each). Rest 15 seconds between exercises and 60 seconds between rounds. Complete 3 rounds total.

  1. Chair Pose Sequence
  • Half Chair: Knees slightly bent, weight in heels, arms forward, chest lifted.
  • Full Chair: Sink deeper, thighs parallel to the floor, arms overhead.
  • Twisting Chair: Hands together at chest, twist right, then left, engaging your core.
  1. Side Plank Sequence
  • Side Plank (Right): Hand under shoulder, left arm extended, feet stacked.
  • Side Plank + Crunch: Bring top elbow and knee together.
  • Side Plank + Arm Overhead: Stretch top arm overhead. Switch to the left side in the next round.
  1. Prone Overhead Press with Yoga Strap
  • Start Press: Lie face down, strap overhead, lift chest and arms slightly.
  • Mid-Press: Pull strap to shoulders, elbows bent, squeezing shoulder blades.
  • Full Extension: Press strap back overhead, maintaining lift in chest and arms.
  1. Tabletop Lift Sequence
  • Reverse Tabletop: Lift hips to form a “tabletop,” squeezing glutes.
  • Right Leg Figure 4: Bend right leg and cross over left, keeping hips lifted.
  • Left Leg Figure 4: Switch legs, maintaining a strong tabletop position.
  1. Boat Pose Sequence
  • Low Boat: Lean back, knees bent, arms forward, lower back pressed down.
  • Full Boat: Straighten legs, reach arms forward, core engaged.
  • Twisted Boat: Twist torso to the right, then left, hands reaching toward the floor.

Optional Finisher: “Fire and Flow” Conditioning
For a steady-state cardio finisher, flow through this yoga-inspired sequence for 10 minutes at a moderate pace:

  1. Mountain Pose
  2. Forward Fold
  3. Half Lift
  4. High Plank to Low Push-Up
  5. Upward Dog or Cobra
  6. Downward Dog
  7. Step Forward to Half Lift
  8. Forward Fold
  9. Mountain Pose

To increase the challenge, add a Chair Pose Hold at the start of each round.


This workout is perfect for building lean muscle, protecting your joints, and boosting strength—all with minimal time and no equipment required.

If you’re ready to make this the year you crush your fitness goals, check out these programs before the sale ends tonight:

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

Let’s start 2025 off strong together.

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
ForestVanceTraining.com

PS – Each program is discounted through midnight tonight only—don’t miss out!

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

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