Here’s a quick but savage kettlebell challenge to start your week strong:

PART 1 – The Countdown Challenge

Start with 10 reps of each exercise:

Then do 9, 8, 7… all the way to 1.

Go as fast as you can with solid form:

• KB Goblet Squat – (12k/16k+ women; 20k/24k+ men)
• Push-Up
• Walking Lunge with KB at Side (8k/12k+ women; 12k/16k+ men)

PART 2 – Finisher
4 rounds of:

• KB Halo w/ Triceps Extension – 5 per side (10 total)
• KB Towel Curl – 10 reps (12k/16k+ women; 16k/20k+ men)

This one hits hard—and you’ll feel it in the best way.

3-for-1 Kettlebell Deal (Still Available)

Last week I offered something special—a 3-for-1 bundle of my best kettlebell programs for people 50+.
A bunch of folks jumped on it.
The window for the absolute best price has passed,
but the deal is still live—and still worth it.

You’ll get:

• Over 50 Kettlebell Revolution
• Lifetime Kettlebell Fitness
• Kettlebell Body Revival

All three for the price of one.
Designed specifically to help you build strength, move pain-free, and feel 20 years younger.

-> https://forestvance.lpages.co/over-50-kettlebell-revolution-spring-2025-sale/

You’ve got this—just keep showing up.
– Forest

P.S. Just wrapped up a week-long yoga teacher training in Hoboken, NJ.
Long days, lots of movement, and a deeper dive into the mental and spiritual side of fitness.
More to come soon on how I’ll be bringing that into future programs!…

Happy Saturday!

I have a new 19-min KB Circuit for you to try in today’s video.

You’ll do exercises like Turkish getups, swings, goblet squats, rows, and lateral skater hops.

We’re doing 50 seconds of work with 15 seconds of rest, for 4 rounds total!

Check it out below:

Also – Just a quick reminder—my Black Friday 3-for-1 “Season of Strength” Deal ends this weekend.

Here’s what you’re getting:

• Over 50 Kettlebell Revolution – A 4-week plan to help you build strength, endurance, and confidence.
• Lifetime Kettlebell Fitness – Your guide to staying fit, mobile, and pain-free.
• Kettlebell Body Revival – A program to rebuild your fitness and feel amazing again.

Three of my best kettlebell programs for men and women over 50… for the price of just one.

These plans are simple to follow, take just 20-30 minutes a few times a week, and can all be done right at home. If you’re ready to get stronger, move better, and feel incredible again, this is your chance.

But the deal is for this weekend only!

-> Last Chance: 3-for-1 Kettlebell Programs for Over 50s

Let me know if you have any questions—I’m happy to help.

Talk soon,
Forest

Over the years, I’ve had the honor of helping thousands of individuals in their 50s, 60s, 70s—and even beyond—work toward their fitness goals using kettlebells.

Watching their transformation and the gains they make is one of the best parts of my job.

That said, training as we get older requires a different strategy than what we might have used in our 20s or 30s.

If you’re over 50 and interested in training with kettlebells to get stronger, leaner, and healthier, here are a few key things to keep in mind:

1 – Skip the all-out, punishing HIIT sessions.
This surprises people, but those intense, no-holds-barred workouts can actually interfere with your recovery—especially as we age. They’re often more harmful than helpful for folks 50 and up.

2 – Prioritize recovery and smart programming.
You’ve got to schedule regular rest days and ensure your workouts target all major muscle groups evenly throughout the week. This goes hand-in-hand with allowing your body time to bounce back between sessions.

3 – Mobility is non-negotiable.
Too many people in this age group follow old-school bodybuilding routines that ignore joint health and movement quality. Kettlebells are amazing for training through a full range of motion and keeping your body moving well.

If you want a step-by-step kettlebell training plan made specifically for men and women 50+, check out the Over 50 Kettlebell Revolution. You’ll learn how to train smart, move better, ease the aches and pains of aging—and potentially feel 10 or 20 years younger in the process.

It’s currently on Flash Sale at the link below:

👉 Over 50 Kettlebell Revolution

To your strength, mobility, and health—at every stage of life,

– Forest Vance – M.S. Human Movement – Certified Kettlebell Instructor – Certified Corrective Exercise Specialist – Creator, Over-50 Kettlebell Revolution

Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.

After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.

At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.

17-min “Anti-Aging” Kettlebell Workout – free sample from: 3x 4-Week Kettlebell Plans for Men and Women Over 50

— Focuses on:

– High-intensity interval training (HIIT) to improve overall cardiovascular function.
– Multijoint free-weight exercises to stabilize movement while lifting.
– Resistance training as the most important variable in maintaining peak capacity.
– Time for rest and recovery in the program.
– Progressive overload as the foundation of all training.

Instructions:

– Do as many reps as you can of each exercise in 40 seconds.
– Rest for 20 seconds between exercises.
– Rest for 1 minute between rounds.
– Do 3 rounds total.

Exercises:

– KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand)
– Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep)
– KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep)
– KB One-arm Rows or Recline Rows or Chin-ups
– “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)

Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals!

-Forest and the FVT Team

PS – If you liked today’s sample workout, check out:

Happy Monday!

Try this full-body bodyweight and kettlebell circuit. All you’ll need is a single kettlebell and about 20 minutes to spare:

• 5 Burpees
• 10 KB Squat Cleans
• 15 Lunges (each leg)
• 20 KB Swings
• 25 Push Ups

Repeat this sequence twice as fast as you can. This workout hits all of your major muscle groups, can be performed in about 20 minutes, and gets you both a resistance training and cardio workout all at the same time. You could do this one instead of a cardio session, or even by itself if you’re pressed for time.

This workout is a sample from my Ultimate Kettlebell Challenge Workouts course – which you can still get at a great price here -> 33 KB Challenge Workouts

Have a great week –

-Forest Vance, MS – ForestVanceTraining.com – KettlebellBasics.net

I love getting up and hitting a workout first thing in the morning—if my schedule allows.

It gives me those good endorphins and gets my mind in the right place for the day ahead.

The great thing is, with kettlebells, even if you only have 20–30 minutes, you can make it happen.

No driving to the gym, no need for fancy equipment—and with the Ultimate Kettlebell Challenge Workouts program, you can do it all with a single kettlebell. Check out a sample workout below:

#

Kettlebell Challenge Workout #6 – sample from Ultimate Kettlebell Challenge Workouts

1 – KB renegade row + KB suitcase lunge

• 10 reps / 5 reps per side of each (on the renegade rows – put one hand on a
  box or some other elevated object on the side that’s resting if you only
  have a single kettlebell)
• no rest between exercises
• rest about 60 seconds after completing pairing, then repeat two more
  times for a total of four sets each

2 – KB goblet squat + push up

• 10 reps of each
• no rest between exercises
• rest about 60 seconds after completing pairing, then repeat two more
  times for a total of three sets each

3 – FINISH the session with (work for 30 seconds, rest for 10, repeat circuit
two times total):

• burpees (modify as needed)
• high knees OR jumping jacks OR shuttle runs OR other low-impact cardio version
• repeating squat jumps OR total-body extensions
• bear crawls, use space you have available

#

I decided to run a flash sale this week on the Ultimate Kettlebell Challenge Workouts.

Here’s what you get:

— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective.
— Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes.
— The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.

If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.

–>> Click Here to for instant access to 32 more Kettlebell Challenge Workouts – 60%, this week only

-Forest and FVT Team – ForestVanceTraining.com – KettlebellBasics.net

Got a great workout for you today, straight from my Ultimate Kettlebell Challenge Workouts program.

You can use this as a standalone session or as a metabolic finisher after a strength-based workout. Either way, it’ll push your conditioning to the next level.

Windmill / Rack Squat / Snatch / Burpee-Pull-Up Complex

Complete 3 (beginner) to 5 (advanced) rounds as fast as possible:

• 2 windmills – Beginners can use the “bottom hand” windmill variation; intermediate/advanced can do the standard version (fully broken down in my instructional video series included with Ultimate Kettlebell Challenge Workouts 2025).
• 4 rack squats
• 6 one-arm swings (beginner) / snatches (intermediate/advanced)
  (Perform all movements on both the right and left sides, then:)
• 5 burpees (beginner) / 5 burpee pull-ups (intermediate/advanced)

This should take around 12-15 minutes total—and it’s tough!

Give it a shot and let me know how it goes.

If you liked this workout, you can get more just like it here:

–>> Ultimate Kettlebell Challenge Workouts 2025

Train hard,
— Forest

With the weather warming up here in KC and spring right around the corner, I’ve been taking more of my KB workouts outside. There’s nothing like training outdoors—fresh air, sunlight, and a single kettlebell to get your strength, cardio, and core work all in one session.

That’s why I decided to run a flash sale this week on the Ultimate Kettlebell Challenge Workouts.

Here’s what you get:

— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective.
— Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes.
— The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.

If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.

Check out the sample workout below, then grab the deal before it’s gone → Get it here

#

Try the 20-Minute “KB/BW Beat Down” Workout

This one’s a total-body challenge—fast, intense, and effective:

Pair #1: KB Swings & Push-Ups

• KB Swings – 12 reps
• Push-Ups – 12 reps
• Repeat for 5 minutes, resting as little as possible.

Pair #2: Alternating Reverse KB Suitcase Lunges & Plank Holds

• KB Suitcase Lunges – 4 sets of max reps (25 sec per side)
• Plank Hold – 4 sets of 25 sec
• Rest 15 sec between exercises.

The Finisher: The No-Drop Kettlebell Gauntlet

• Single-Arm KB Press – 7 reps
• KB Rack Squat – 7 reps
• KB Bent Row – 7 reps
• Set the bell down, knock out 7 burpees
• Repeat 4 total rounds (2 per side).

–>> Click Here to for instant access to 32 more Kettlebell Challenge Workouts – 60%, this week only

It was my 7th-grade Presidential Physical Fitness Test.

I hopped up on the bar, pulled with all my might… and couldn’t do a single one.

My PE teacher took pity on me and gave me credit for one—even though I didn’t earn it 🙂

Honestly, I don’t have the natural build for pull-ups. But over the years, I’ve used methods like those in Operation Pull-Up: 28-Day Challenge (new and updated for 2025) to go from zero to 13 strict pull-ups in a single set.

Now, I want to help you do the same.

This weekend, you can get the 28-Day Challenge for free when you pick up a copy of Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

If you’re starting from scratch, this program will build the strength and mechanics to get your first pull-up.

Here’s an example from the beginner track:

Track 1: Beginner (0 Pull-Ups)

Goal: Build foundational pulling strength and proper mechanics.

Day 1:

• Hollow hold on the floor: 3 x 25 seconds
• Ring/TRX rows: 3 x 12–14 reps
• Partner/self-assisted pull-ups: 4 x 5 (use less assistance than Week 1)

Day 2:

• Hollow hold on the bar: 3 x 20 seconds
• Active negatives: 4 x 3 reps (5–8 seconds per rep)
• Flexed-arm hangs: 3 x 15–18 seconds

Day 3:

• Self-assisted pull-ups: 4 x 5
• Hollow hold on the bar: 3 x 15–20 seconds
• Ring/TRX rows: 4 x 10

Already knocking out pull-ups? Here’s a sample from the advanced track:

Track 4: Advanced (9–12 Pull-Ups)

Goal: Progress to 13–15 pull-ups with added resistance and endurance ladders.

Day 1:

• Pull-up ladders: 9, 8, 7, 7, 6 (total: 37 reps)
• Hollow hold on the bar: 3 x 25 seconds

Day 2:

• Pull-up ladders: 9, 8, 7, 7, 7 (total: 38 reps)
• Flexed-arm hangs: 3 x 18 seconds

Day 3:

• Weighted pull-ups: 4 x 3 (light-moderate weight)
• Hollow hold on the bar: 3 x 25 seconds
• Active negatives: 3 x 5 reps

To make this program even better, my trainer Alex—who is great at pull-ups—helped with the videos for the advanced workouts, so you’ll get clear demonstrations.

No matter where you’re starting, this 28-Day Challenge will get you moving, and you can repeat it until you hit 20 pull-ups.

Learn more and get it here while it’s free this weekend with Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

Have an awesome weekend,

Forest Vance, MS
Kettlebell Expert | 200-hr Registered Yoga Teacher
ForestVanceTraining.com

Do you have the latest and improved version of my Operation Pull-Up Blueprint?

This is your ultimate guide to mastering pull-ups, with step-by-step progressions designed to take you from zero to 20 reps. You can get it free when you order a copy of my Warrior Flow Isometrics 2.0 program this weekend.

What’s New in the Operation Pull-Up Blueprint?

The updated version is now structured as a 28-day challenge. The best part? We’ve created six different training tracks, so you can start at the level that matches your current ability.

For example, here’s week 2 of the Level 2 track—designed for someone who can currently do 1 to 4 pull-ups:

End-of-challenge goal:
Progress to 5–6 strict pull-ups by increasing volume and refining technique.

Week 2 Training Plan (Level 2)

Day 1:

• Hollow hold on bar – 3 x 20 seconds
• Pull-up ladders – 1, 1, 2, 1, 1 (total: 6 reps)
• Ring/TRX rows – 3 x 10

Day 2:

• Pull-up ladders – 2, 1, 2, 1, 1 (total: 7 reps)
• Active negatives – 3 x 4 reps (6–8 seconds per rep)
• Hollow hold on bar – 3 x 20 seconds

Day 3:

• Pull-up ladders – 2, 2, 1, 1, 1 (total: 8 reps)
• Flexed-arm hangs – 3 x 18 seconds

Whether you’re working toward your first pull-up or already knocking out 15+ and aiming for 20, we’ve got a proven plan to get you there.

And remember—this entire Operation Pull-Up Blueprint is free when you grab Warrior Flow Isometrics 2.0 this weekend only.

Get Started Now

–>> Get your free Operation Pull-Up Blueprint when you order Warrior Flow Isometrics 2.0 here

— Forest & The Team at KettlebellBasics.net

PS – Check out my latest YouTube video: 3 Tips for a Better Kettlebell Lockout -> https://www.youtube.com/shorts/n_AkkqK8n7k?feature=share