We’re planning out our Saturday morning kettlebell boot camps for the summer…

And I wanted to give you a sneak peek at one of the workouts we’re testing.

This one’s called the “Thor’s Hammer” Challenge—a high-volume, full-body kettlebell workout pulled straight from my Hero Mode Kettlebell program—my 10-program bundle that just went up in price (slightly)… but it’s still a steal. You’re getting 10 complete kettlebell plans for what I normally charge for just one.

Now let’s talk about this workout—it’s a beast:

“Thor’s Hammer” 500-Rep Kettlebell Chipper

Complete all reps of each move before moving on. Rest as needed. Keep moving.

1. KB Swings – 50
2. KB Plank Drag – 25/side
3. Bodyweight Squats – 50
4. Push-ups – 25
5. 1-Arm Push Press – 25/side
6. Ab Leg Raises – 50
7. Box to Plank (Blast Offs) – 50
8. 2-Hand KB Row – 50
9. Split Shuffle – 50
10. KB Towel Biceps Curls – 50
11. Floppy Burpees – 25

One round = 500 reps.
350+ calories burned.
All in under 30 minutes.

This is just a small piece of what’s inside Hero Mode Kettlebell—a bundle of 10 full programs built for busy, high-performing guys who still want to train hard.

— 120+ kettlebell & bodyweight workouts
— Strength, conditioning, mobility & recovery plans
— Built for results in 20–30 min, 3–4x/week

-> Grab the full Hero Mode Bundle here » https://forestvance.lpages.co/hero-mode-kettlebell-2025/

– Forest

P.S. This workout might show up in our live summer boot camps—but if you want the full plan to follow from anywhere, grab the bundle before the price jumps again. Get it now » Hero Mode Kettlebell

What if you could build agility, strength and endurance of an action hero — in just 20–30 minutes a day?

Inspired by Black Widow’s speed, power and resilience the Hero Mode Kettlebell program uses a specialized Peripheral Heart Action (PHA) training method to get you results in no time.

PHA training forces your body to move smarter and faster by shifting blood flow between upper and lower body exercises. The result is:

— Functional strength

— Rapid endurance gains

— High calorie burn in short efficient workouts

Here’s a free sample workout from the program:

#

Black Widow Kettlebell (PHA Challenge) – Free Workout

PART 1 – AMRAP Circuit – 18 Minutes
Get as many rounds as you can of:

— 8 Double KB Rack Squats (or 4 per side with a single KB)
— 6 KB Renegade Rows per side (plus a push-up after each row!)
— 8 KB Goblet Lunges per side
— 8 Burpees

PART 2 – KB Flow – 4 Rounds
Flow from one move to the next without setting the KB down, 35 seconds each:

— One-Arm KB Press – Right Side
— KB Rack Split Squats – Right Side
— One-Arm KB Swing (or Snatch) – Right Side
— One-Arm KB Press – Left Side
— KB Rack Split Squats – Left Side
— One-Arm KB Swing (or Snatch) – Left Side

#

You don’t need hours in the gym.
You don’t need fancy machines.
You just need the right method — and the commitment to show up 3–4 times a week.

Ready to build Black Widow-level power and agility?

–> See the full Hero Mode Kettlebell program here – https://forestvance.lpages.co/hero-mode-kettlebell-2025/

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over-40 Training Specialist
KettlebellBasics.net

Check out this 5-min KB EMOM Snatch Challenge! -> https://www.youtube.com/shorts/_vHn4o4XMT4?feature=share

Get a FREE week of my 300 Kettlebell Challenge at the link 👉 forestvance.kit.com/10887bca24

In this video, we discuss a 5-minute kettlebell EMOM (Every Minute On the Minute) snatch challenge with three different versions – beginner, intermediate, and advanced.

The goal is to perform a certain number of snatches (5/7/10 per arm) at the top of each minute for the full 5 minutes.

This is an intense workout, so it’s recommended to start with the beginner version if you’re new to it, and work your way up to the advanced version where you aim for 100 total snatches in 5 minutes.

#kettlebell #EMOM #snatch #challenge #fitness #workout

Ever wonder what gives your favorite action heroes that iconic, powerful “V” shape?

Broad shoulders. A strong chest. A narrow waist.
It’s a timeless, athletic look—and it’s 100% buildable when you know what muscles to target (and how to train them right).

Here’s the breakdown:

• Lats – for width and that “wings” effect
• Delts – especially the lateral heads, to broaden your shoulders
• Traps – to frame the neck and upper back
• Pecs & Abs – for a balanced, armor-like front

And my secret weapon to hit all these muscles effectively?
Kettlebells.

Because moves like swings, snatches, clean-and-presses, rows, and figure-8s hit these key areas hard—while also improving mobility, grip strength, and real-world power.

Here’s one of the workouts you’ll find inside my Hero Mode Kettlebell program:

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

1 – Clean and Press Ladder – Builds shoulder + core stability
1 to 4 reps per side, ladder style. Rest 60 secs. Repeat 3x.

2 – Double Burpees & Rows – Upper body sculpt + power
5 double burpees, 12 KB rows per side. 4 rounds.

3 – Figure 8s & Close-Grip Push-Ups – Arms, chest, core
8 figure 8 to holds per side, 12 push-ups. 4 sets.

4 – Cardio Finisher – Action hero endurance
10 min steady cardio, stopping every 2 minutes for 30-sec alligator holds.

This is just one of over 120 workouts inside the Hero Mode Kettlebell Bundle. You’ll get a full 28-day upper/lower split plan, strength workouts, conditioning, recovery routines, and more.

All designed to get you looking and performing like the hero of your own story—in just 20-30 minutes a day, 3-4 days a week.

–>> Click here to get Hero Mode Kettlebell now – Flash Sale https://forestvance.lpages.co/hero-mode-kettlebell-2025/

Train strong,
– Forest Vance, MS
ForestVanceTraining.com
KettlebellBasics.net

PS – Want to feel like an action star and train like one? This is how. Get Hero Mode Kettlebell today while the Sale is still live → Grab your copy now: https://forestvance.lpages.co/hero-mode-kettlebell-2025/

Let’s be honest…

When we were younger, most of us wanted to be the hero. The action star. The one who could handle whatever came their way—with grit, strength, and calm under pressure.

Now we’re older. Life is more complicated. We’ve got businesses to run, families to take care of, responsibilities stacked high—but that desire? To still be the one who shows up strong when it matters most? That never really goes away.

In fact, for a lot of us, it’s even stronger now.

You want to be the kind of man your kids look up to…
The partner who makes your spouse feel safe and supported…
The leader who shows up with presence and purpose—every single day.

And that’s what this 50-Rep Mad Max Kettlebell Challenge is all about.

It’s part of the Hero Mode Kettlebell Bundle, now available in the April 2025 Relaunch Super Deal.

This bundle includes 10 of my best-selling programs—inspired by the strength, discipline, and relentless energy of the greats: Thor. Wick. Rocky. Wolverine. Cap. And more.

Each plan is designed to help you build muscle, shed fat, and improve agility in just 20–30 minutes a day—no fluff, no gimmicks.

Here’s what’s inside:

• Thor’s Epic Strength Challenge
• John Wick’s Relentless Pursuit (AMRAP Style)
• Superman’s Iron Will Upper/Lower Split
• Hobbs’ Muscle Mayhem GAINZ Challenge
• Captain America: Super Soldier Conditioning 2.0
• Fury Road: Filthy Kettlebell Challenge 2.0
• Black Widow’s Assassin PHA Protocol
• Mission: Impossible Mobility Protocol
• Rocky’s Recovery Regiment
• Wolverine’s Healing Factor Recovery Plan

You’ll get over 120 workouts you can plug into your current training—use them as your primary workouts, as recovery sessions, or to stack on top of what you’re already doing.

This isn’t just fitness. It’s reclaiming the fire.

-> Get the Hero Mode Kettlebell Bundle – April Super Deal now – https://forestvance.lpages.co/hero-mode-kettlebell-2025/

—

50-rep Mad Max Kettlebell Challenge

You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well! 

1 – KB Goblet Side Step Squat – 50 (25/ea side) (Women:16k+, Men: 24k+) 

2 – 1-Arm KB Clean to Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+) 

3 – KB Side Stepping Swing – 50 (25/ea side) (Women:12k+, Men: 20k+) 

4 – KB 1-arm Walking Deads -50 (25/ea side) (Women:12k+, Men: 20k+)

5 – KB Plank Drag -50 (25/ea side) (Women:12k+, Men: 20k+) 

“Filthy Fifties” Finisher – Complete each exercise for 50 seconds of work, 20 seconds of rest, 50 seconds rest between rounds. Complete 2 rounds.

1 – KB Burpee Deadlifts 

2 – Box Jumps OR Total Body Extensions 

3 – Bear Crawl Box 

Decades ago, lifters started using a technique called pre-exhaustion training to build muscle without going heavier. That technique—fatiguing the target muscle with an isolation movement before hitting a compound lift—can work. But in practice, it’s often complicated, inefficient and leads to more fatigue than progress—especially if you’re not already lifting at an elite level.

Pre-exhaustion is indeed outdated. I created the Kettlebell 5×5 Method because I wanted to take the core idea of muscle stimulation without heavy loads and make it smarter, more effective.

The 5×5 Method focuses on double kettlebell compound lifts, strategic time under tension, tempo control, minimal rest and volume and density progression. That means you’ll be doing:

Double kettlebell compound lifts that work your entire body at once.

Time under tension that really makes your muscles work.

Tempo control that keeps you in the zone.

Minimal rest to keep the intensity up.

Progressive volume and density to keep pushing yourself.

Here’s a sample workout structure you can try. Do this for five rounds, alternating between upper body push and pull, lower body focus and a density finisher. Rest for 60 to 90 seconds between exercises.

Block 1: Upper Body Push + Pull

Double KB Press: five reps (three seconds down, one second up). Don’t just drop the kettlebells—control the movement.

Double KB Bent Row: five reps (pause one second at the top). Focus on squeezing those muscles.

Block 2: Lower Body Focus

Double KB Front Squat: five reps (slow down on the way down, explode up). Keep that form tight.

Double KB Swing: ten reps (focus on hip power and control). Don’t just swing the kettlebells—use your entire body.

Block 3: Density Finisher

Set a timer for six minutes. Cycle through this circuit as many times as you can, maintaining form: push-up plank hold for 30 seconds, goblet reverse lunge six times per side and jumping jacks for 30 seconds. Track how many rounds you complete. Next time, try to beat it.

That’s just one example of how we structure the program to build real-world strength that lasts—and feels good doing it.

If you’re ready to build that kind of strength—and feel better doing it—grab the Kettlebell 5×5 Method here. The Birthday Week Sale is still live -> https://forestvance.lpages.co/5×5-kettlebell-challenge-2025-birthday-sale/

— Forest KettlebellBasics.net

In this video, we talk about a 5×5 kettlebell superset workout that includes double kettlebell front squats and double burpees.

We discuss how to perform the exercises properly and provide options to progress the workout by adding weight, decreasing rest periods, or using a slower tempo.

The full 5×5 kettlebell challenge program is also mentioned, and a link to it will be provided:

—

It’s my birthday week, and I’m running a flash sale on one of my most popular programs:

-> ​The 5×5 Kettlebell Method​

This plan plays off the classic 5×5 strength method (originally made famous by guys like Bill Starr)—but I’ve re-imagined it for kettlebell training at home.

If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time—this is for you.

We swap the barbell for double kettlebells, and we use smart strategies like:

• Time under tension
• Tempo control
• Minimal rest …to help you gain real strength and size—without beating yourself up.

Perfect if:

• You’re training at home in your garage, basement, or living room
• You’ve got 20–30 minutes max to squeeze in a workout
• You’re ready to feel better than you did a decade—or two or three—ago

Just grab a couple kettlebells and follow the plan:

-> ​5×5 Kettlebell Method FLASH SALE (because hey, it’s my birthday week)​

Cheers!

-Forest

It’s my birthday this week—and I’m celebrating with a flash sale on one of my most popular programs:

-> 5×5 Kettlebell Method

This plan builds off the classic 5×5 strength training method—originally made famous by guys like Bill Starr—and retools it for kettlebell training at home.

If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time, this is for you.

We swap the barbell for double kettlebells and use smart strategies like:

• Time under tension
• Tempo control
• Minimal rest

All designed to help you gain real strength and size—without beating yourself up.

Here’s a full sample workout straight from the program:

5×5 Kettlebell Challenge – Week 4 / Workout 1

PART 1
Alternate between the two exercises for 5 total rounds:

• 5 reps of Exercise 1, rest 60–120 sec
• 5 reps of Exercise 2, rest 60–120 sec

Once you can complete 5×5 for both moves, progress by increasing tempo, reducing rest, choosing a harder variation, or using heavier bells.

• Single or Double KB Press (5 reps per side)
• Single or Double KB Swing (5 reps per side if single-arm, 5 total for double)

PART 2
Same format:

• Single or Double KB Row (10–15 reps if you don’t have heavier weights)
• Single or Double KB Squat

PART 3 – Finisher
Do the following circuit 3 times with 1 minute rest between rounds:

• Total Body Extension – 30 seconds
• Push-Up Plank – 30 seconds
• Lying Bridge Hold – 30 seconds
• Jumping Jacks – 30 seconds

This type of training is perfect if:

• You’re working out at home (garage, basement, or living room)
• You’ve got just 20–30 minutes to get it done
• You want to feel stronger and more athletic than you did a decade—or two or three—ago

All you need is a couple kettlebells and a plan.

Grab the 5×5 Kettlebell Method now during the Birthday Week Flash Sale.

This special deal could end at any time—don’t wait.

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert for 40+
KettlebellBasics.net

PS – Here’s a quick demo of today’s workout:
https://www.youtube.com/watch?v=pNuAw6gJVrM

PPS – If you’re ready to build strength, gain muscle, and move better in just 30 minutes a session, get the full 5×5 Kettlebell Method while the Birthday Week Sale is live.

If you’re into fast, effective workouts you can do anywhere—especially the kind that feel easy at first but sneak up on you—you’re going to love this one.

It’s also straight out of my Project Bodyweight³ program—my no-gym, bodyweight-only training system for Spring 2025:

-> https://forestvance.lpages.co/project-bodyweight3-cubed/

This plan is inspired by the workouts I did to prep for college football… and heavily influenced by legends like Herschel Walker, who built an elite physique using just bodyweight movements.

Let’s jump in:

EMOM Death Circuit – Bodyweight Edition

You can stop after 3 rounds (15 minutes total)…

Or you can go full savage and do the Death Circuit version:
Keep going until you can’t finish the reps in the minute.

How it works:
Start a new movement every minute on the minute.
Do the reps, rest for the remainder of the minute.
When you can’t finish in time—it’s over.

The Circuit:

• Minute 1: 20 Air Squats
• Minute 2: 12 Hand-Release Push-ups (pull those elbows back and squeeze your back at the bottom)
• Minute 3: 10 Dead Bugs per side (slow and controlled)
• Minute 4: 20 Lateral Skater Hops per side (stick the landing!)
• Minute 5: Rest / Recovery Breathwork
• Minutes 6–10: Repeat the sequence

Option 1: Standard Version – 3 Rounds = 15 minutes
Option 2: Death Circuit Version – Keep going until you can’t complete a round

This one checks all the boxes:

• ✅ Upper body
• ✅ Lower body
• ✅ Core
• ✅ Posterior chain
• ✅ Conditioning
• ✅ Mental toughness

Want more workouts like this one?

They’re built into the SHRED phase of Project Bodyweight³—designed to cut fat, build lean muscle, and ramp up endurance with nothing but bodyweight.

You can do them at home, in your garage, on the road—wherever.
No gym, no problem.

If you liked this one…

You’ll love the full Project Bodyweight³ system.

Here’s what you get when you join:

• ✅ The full SHRED, STRENGTH, and BEAST phases (21-day + 12-week + 6-week)
• ✅ Bonus: No Gym? No Excuse! – my OG bodyweight transformation guide
• ✅ Coaching-style walkthroughs and step-by-step daily plans

Train like an athlete. Get lean like a fighter. Move like a machine.

Grab it here:
👉 https://forestvance.lpages.co/project-bodyweight3-cubed/

Train hard and talk soon –
– Forest
ForestVanceTraining.com
KettlebellBasics.net

Have you seen this yet?

-> Project Bodyweight³ (Cubed)

– my flagship no-gym, bodyweight-only training plan for Spring 2025 is here.

It’s inspired by the exact type of workouts I used to prep for my first year of college football — and heavily influenced by Herschel Walker’s legendary bodyweight routine.

If you’re looking for a way to burn fat, build lean muscle, and develop serious endurance, without beating up your joints or needing fancy equipment — this is for you.

Check out this sample workout pulled from the SHRED phase of the plan. It’s fast, effective, and you can do it anywhere:

21-Minute SHRED: Bodyweight³ Workout

Do as many quality rounds as you can in 21 minutes of:

– 50 Seal Jacks
– 8 Bodyweight Renegade Rows
– 15 Total Body Extensions
– 12 Plank Jacks
– 10 Alternating Reverse Lunges
– 8 Burpees

You’ll feel the burn, get your heart rate up, and hit your entire body in a single quick session.

And if you liked that — your next step is easy:

Grab the full Project Bodyweight³ training system at the link below.

You’ll get:

• The full SHRED, STRENGTH, and BEAST training phases (21-day + 12-week + 6-week)
• A free bonus copy of No Gym? No Excuse! – my OG bodyweight transformation guide
• Coaching-style walkthroughs and step-by-step programming

–>> https://forestvance.lpages.co/project-bodyweight3-cubed/

Train hard and talk soon –

– Forest
ForestVanceTraining.com
KettlebellBasics.net