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:

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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

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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