I recently started working with a new client. Great energy, very motivated. They’ve lost about 30–40 pounds so far, have a few old injuries from years back, and now want to gain some strength and muscle—and do it at home.

They also want to build some core strength and tighten up their midsection.

So we were chatting, and I put together a home workout program. Now listen — if you have the luxury of a full gym setup as I do at the studio with barbells, pull-up bars, kettlebells, dumbbells, steel maces, plyo boxes, and all that good stuff… great.

But if you don’t? That’s totally fine too.

I was able to write a solid program with minimal equipment, and I think some excellent progress can be made with it.

Here’s the deal, though — this is what I actually recommended long-term.

First, something like Warrior Flow Isometrics is perfect if you’re getting back into training, dealing with old injuries, or need to work on your core seriously. This client was doing a bunch of sit-ups, and I mentioned that there are many better ways to train your core and build real static strength. They’re also not doing much lower-body work, so even a Warrior Flow–style isometric lower-body session would be killer right now.

Now, there are some things you miss when you use zero added load. So I’d definitely want to layer in some kettlebell work too. Something like my Norwegian 4×4 Kettlebell Program would add great conditioning on top of everything else and would be an excellent complement to the isometrics.

And then the icing on the cake…

They mentioned their shoulders can get a little cranky at times. I shared that steel mace training is relatively new and that I’ve really leaned into it— it’s been a fantastic addition. It fills in a lot of gaps and hits things that nothing else quite does.

So that’s my recommendation.

If you’re in a similar spot and trying to do the same thing — build strength, protect your joints, tighten up your core, and improve conditioning without beating your body up — I’d recommend you pick up the training package I’ve got available this week:

• Warrior Flow Isometrics
• Norwegian 4×4 Kettlebell
• Bonus Steel Mace Training

It’s on sale this week, and I’ll send you the steel mace bonus along with it:

-> Norweigian 4×4 KB + Warrior Flow Isometrics + 8-session Steel Mace Series

Check it out — hope you enjoy it, and I’ll talk to you soon!

– Forest

PS — Here’s the Norwegian 4×4 Kettlebell workout I referenced in the subject line:

WORKOUT 1

PART 1
Each round is 4 minutes of work, followed by 1–2+ minutes of full rest (get as close to fully recovered as possible).
Perform each exercise for 45 seconds, then move to the next with 1 second of rest in between.
Complete 4 total rounds.

1. Kettlebell swing → kettlebell snatch (switch sides halfway)
2. Knee push-ups → toes push-ups
3. Bodyweight or KB goblet alternating reverse lunges (switch sides halfway)
4. Single-arm kettlebell rows (switch sides halfway)
5. Modified → regular burpees

FINISHER
Do as many reps as you can of each move for :30, resting :15 between moves.
Complete 3 total rounds:

– Bicycle crunches
– High plank → low plank

Sometimes I see workouts posted online like…

“CrossFit for Seniors” or something like that.

And I honestly think…

Have these people—who are in their early 20s, mind you—EVER trained someone in their 50s or above in their entire lives?!?

Just one I watched this morning:

• Pistol squats to a bench (most people who are starting off CANNOT do this—do REGULAR squats first, lol!)
• Burpees with a jump back and jump forward (really… a jump back? People are going to end in an atrocious position that stresses the lower back)
• Seated overhead press (MANY folks are going to have cranky shoulders, and overhead movements will be contraindicated)
• Barbell “snatch” with a dowel (I guess… but why? No real strength stimulus, still high technical demand, and unnecessary shoulder and lower-back risk for this population.)

All of this, of course, is done as fast as possible, which increases injury risk.

And this was literally the FIRST search result on Google.

And this right here is exactly why I program the way I do—and why every program I sell is built differently.
(you can see all of them here if you’re curious: -> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE)

Now, I think most people realize this workout is a bad idea.

But the fact that it’s even being put out there…

I propose something different—here’s what I would probably do instead:

• 10 bodyweight OR kettlebell goblet squats to a bench – 8–10 reps
• Burpees – modify by STEPPING back and STEPPING forward. Hands on the bench is fine, but this dramatically reduces risk.
• Seated overhead press – probably do not pick this. I’d actually slot in a 1/4 Turkish get-up here. Much better choice, similar muscle groups, gets the rolling pattern, and is far more beneficial overall.
• Barbell “snatch” with a dowel – nope, lol. I don’t understand the choice here. I’ll go kettlebell Bulgarian goat bag swing, KB sumo deadlift, or KB swing if ready.

I’d also switch around the order of moves to go from more technically complex to less:

• 1/4 Turkish get-up – 3–5 per side
• KB goat bag / deadlift / 1/2 swing – 10–15
• Squats or KB goblet squats to bench – 8–10
• Modified bench/box/yoga block burpees – 5–7

Finally, we’re going to go 3 rounds, NOT for time. This allows us to use better form and get a more appropriate workout overall.

Okay… this is some of my thought process around building a workout. You can see—small changes, BIG difference.

This is because I’ve worked with thousands of clients over the years, I know what works, and I continue to test and refine this stuff every single day.

These principles are baked into every kettlebell program I sell—whether it’s fat loss, strength, recovery, or conditioning. If you want to see the full catalog while everything is discounted, it’s right here:

-> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE

You’ll find all my most popular programs marked down through the rest of today.

After tonight, all prices go back to normal. If you’ve been on the fence, now’s the time:

-> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE

Hop in while you can.

– Forest

If you want to be really ripped,
Get shredded,
Build strength that doesn’t just look good, but performs well too—

My “300” Kettlebell Challenge could be right up your alley 😉

It’s funny—I actually had this exact conversation with two different people TODAY.

One—a new prospective personal training client at my studio.
Another—a friend’s brother at a family gathering.

And they both basically said the same thing.

I recommended a program like my “300” Kettlebell Challenge for both of them.

They want to get lean, athletic, and shredded.

They want to do it at home or outside or in the basement, etc.

They want to do it in maybe 20–30 minute sessions, maybe 3–4 times per week.

Using something like this from the 300 Training Program (that’s on sale right now for Black Friday):

“300” KB Challenge Workout

TIER 1 (beginners and those just getting back into it)

• 10 Kettlebell Sumo Deadlifts (16k women / 24k men)
• 10 Incline Push-ups
• 5 Kettlebell Tactical Lunges – Right (12k women / 16k men)
• 5 Kettlebell Tactical Lunges – Left (12k women / 16k men)
• 10 1-arm Kettlebell Swings – Right (12k women / 20k men)
• 10 1-arm Kettlebell Swings – Left (12k women / 20k men)
• 10 total Kettlebell Plank Drag-Throughs (12k women / 16k men)

Complete 5 rounds for time.

TIER 2 (for the intermediate and advanced)

• 10 Kettlebell Jump Squats (16k women / 24k men)
• 10 total Spiderman Push-ups
• 5 Kettlebell Tactical Lunges – Right (16k women / 20k men)
• 5 Kettlebell Tactical Lunges – Left (16k women / 20k men)
• 10 1-arm Kettlebell Swings – Right (16k women / 24k men)
• 10 1-arm Kettlebell Swings – Left (16k women / 24k men)
• 10 total Kettlebell Plank Drag-Throughs (16k women / 20k men)

Complete 5 rounds for time.

Every one of my kettlebell programs on the page below is now on sale for Black Friday:

-> Forest Vance “Way Better Than a Black Friday Sale” 2025

• 300 Kettlebell Challenge
• Regenerate 2.0
• Kettlebells for Abs
• Feed the Beast
• Fit Over 50 Kettlebell Revolution
• Kettlebell 5×5
• Operation Pull-Up
• Project Bodyweight Cubed
• Warrior Flow Isometrics

You can grab any—or all—of these at the lowest prices you’ll see.

Once this window closes, the prices go right back up.

Click here to see all the deals and pick what fits your goals best:

-> Forest Vance “Way Better Than a Black Friday Sale” 2025

— Forest

Happy Thanksgiving!

Today, I’m genuinely thankful that I get to spread the word about kettlebells and strength… and that there are people like you on the other end actually reading this! 😉

Years ago, I hoped I could train people, write about it, create programs, and somehow make a living doing the thing I love.

Now, that’s real life!

Many of you have been with me for years—reading the emails, buying programs, showing up, and putting in the work.

I truly appreciate it!

So I’ve got two things for you today:

1) Early Black Friday Sale (Best Prices of the Year)

-> Forest Vance “Way Better Than a Black Friday Sale” 2025

Like everyone else, I follow a ton of people online. And when Black Friday hits, I always grab the programs I’ve been meaning to buy anyway. So I did the same thing with my most popular programs from the past year:

• 300 Kettlebell Challenge
• Regenerate 2.0
• Kettlebells for Abs
• Feed the Beast
• Fit Over 50 Kettlebell Revolution
• Kettlebell 5×5
• Operation Pull-Up
• Project Bodyweight Cubed
• Warrior Flow Isometrics

You can grab any—or all—of these at the lowest prices you’ll see.

There’s also a bundle option where you get:

• All the programs
• A full year of upcoming 28-day kettlebell challenges
• A physical copy of my CORE Kettlebell Challenge shipped to you

And yes, you can also get my 12-week personalized remote kettlebell coaching for 40+ at a discount right now.

This is only available for a short time. Check it all out at the link below:

-> Forest Vance “Way Better Than a Black Friday Sale” 2025

2) Thanksgiving “Sampler Platter” Kettlebell Workout (Free)

I knocked out a quick workout in my basement this morning to kick off the day, and I wanted to pass it along to you. If you want to move today or tomorrow, here’s your Thanksgiving Sampler Platter:

• Two-hand swings – 10
• Clean & press – 5 per side
• One-hand swings – 10 per side
• Clean & rack squat – 5 per side
• Two-hand swings – 10
• Turkish get-up – 2 per side
• One-hand swings – 10 per side
• Snatch – 10 per side
• Two-hand swings – 10

Set a 20-minute timer and cycle through as many quality rounds as you can.

Do the workout. Eat the food. Enjoy the day.

And if you’ve been eyeing any of the programs, now’s the time to grab them at the best price!

-> Forest Vance “Way Better Than a Black Friday Sale” 2025
— Forest

Hey —

Hope your Thanksgiving prep is going well.

You’re probably getting hit with a million Black Friday offers right now. Same here. And whenever I think about buying anything during Black Friday, I always ask myself one thing:

“Is this something I was already planning to use…and is it a legitimately good deal?”

If the answer is yes, cool — I grab it.

If not, I ignore the noise.

That’s the exact spirit behind my Olympus Trials Kettlebell offer this week. It’s basically the anti–Black Friday sale. It’s happening during Black Friday week, but we’re not calling it that because — honestly — I’m tired of seeing the words “Black Friday” everywhere.

This is simply a great deal, on a great bundle, for a short time.

And inside the bundle, you’ll get programs like today’s featured workout:

15-Minute “Trident of the Deep” Total-Body KB Abs

Complete 3 rounds of the following circuit. Rest as needed between exercises. Rest 60 seconds between rounds.

1. Turkish Get-Up to Half Rack Carry
   1/ea. Carry 10 yards if you have space; if not, walk out and back before finishing the Get-Up.
   Women: 12kg+, Men: 20kg+
2. Tall Kneeling Bottoms-Up Press
   5/ea
   Women: 12kg+, Men: 20kg+
3. Tactical Lunge
   8/ea
   Women: 16kg+, Men: 24kg+
4. Uneven Push-Ups
   5/ea

Finisher — 3 Rounds:

1. Bear Plank Drag Through
   7/ea
   Women: 12kg+, Men: 20kg+
2. High Knees
   15/ea
   Women: 16kg+, Men: 24kg+
3. Side Plank w/ Hip Dip
   7/ea

This is from Trident of the Deep (Kettlebells for Abs Challenge 2.0) — one of the advanced core modules inside the Olympus Trials bundle. I’m proud of programs like this. These are the sessions that actually build your midsection — rotational power, bracing strength, endurance — not endless crunches.

And the cool thing?

This is ONE workout out of the entire collection.

If you like my programming, if you use these with your clients, or if you want a big vault of training plans for the next several months…the Olympus Trials bundle is honestly one of the best deals I’ve ever put out.

Inside you’ll get full programs like:

Ares’ Battlefield Trial — 300 KB Boot Camp (Pro Edition)
Hercules’ Relentless Trials — MRT Challenge 2.0
Hercules’ Final Stand — MRT Challenge 3.0
Zeus’ Thunderstorm — 20 in 6 Challenge
Spartan 50 Fury — Filthy 50 Challenge 1.0
Hades’ Underworld Gauntlet — Dirty 30s
Titan’s Trial of Grit — Filthy 50 Challenge 3.0
Demeter’s Body Reforge — Drop-A-Size Challenge
Poseidon’s Core Tsunami — KB Abs Challenge 1.0
Trident of the Deep — KB Abs Challenge 2.0

That’s 10 full 28-day kettlebell programs — all themed, all structured, all fun as hell to train with.

Now here’s the real talk:

This is my last kettlebell bundle that will ever go on sale.

Over the last couple months, the Gladiator, Viking Warrior, and Action Hero bundles have all been taken off the market. They’re great programs, but honestly…they’re too good of a deal to keep offering. Each course normally sells for $29–$37, so bundling them ends up giving away the farm.

But I wanted to do one final “holiday-season” run — without calling it Black Friday — and wrap up the year by offering one last bundle before it retires for good.

If you like my kettlebell challenges, this is your last chance to grab this one.

-> Olympus Trials Kettlebell – Final Run

Train hard, have fun, and enjoy the workout.

– Forest
MS, Human Movement
Kettlebell Expert
ForestVanceTraining.com
KettlebellBasics.net

I’m getting ready to knock out my Ageless Warrior kettlebell workout for the afternoon.

Care to join me?

Give it a shot below — then get the rest of the full program free when you pick up a copy of Lifetime Kettlebell Evolution:

17-min “Ageless Warrior” KB Challenge: Week 3 / Workout 1

Do as many reps as you can of each exercise in 40 seconds. Rest 20 seconds between moves. Rest 60 seconds between rounds. Complete 3 total rounds:

1 – KB Goat Bag Swing → Two-Hand KB Swing → Single-Arm KB Swing (20 seconds per side; 16-20k men / 8-12k women)

2 – Plank Hold → Plank March

3 – Alternating Bodyweight Lunge → KB Tactical Lunge (alternate legs each rep; 12-16k men / 8-12k women)

4 – Single-Arm KB Row (20 seconds per side; 16-20k men / 8-12k women)

5 – Modified Up-Downs → Regular Up-Downs

#

WHY THIS WORKS

• It hits every major muscle group.
• It’s scalable — beginner to advanced.
• You’ll get stronger without having to load heavy and blast your joints.
• You can do it with a kettlebell or two, in a small space, in 15–20 minutes (including the specific warm-up in the full program).
• Gaining muscle with kettlebells is functional — it helps you move better and become more mobile at the same time.
• You could feel years younger in a short period of time — many of my clients have.

GRAB THE FULL PROGRAM FREE

The Ageless Warrior Kettlebell Challenge 2.0 is free right now when you pick up a copy of Lifetime Kettlebell Evolution.

*Lifetime Kettlebell Evolution is no longer on super-mega-launch sale, but it’s still a great deal — and you get three full months of programming for less than the cost of a single personal training session with an average trainer.

-> Click here to get it now

To your continued success! –

— Forest Vance, MS
Kettlebell Expert
Over-50 Specialist
ForestVanceTraining.com
KettlebellBasics.net

Hey — quick story for you.

I have a client. We’ll call him “Bob”.

Bob has trained hard for decades. Former athlete. Strong as an ox. Still has the mindset of a guy in his 20s.

But his body? It’s not 20 anymore.

His shoulders bug him. His back tightens up. He still wants to train hard and be strong, but grinding through everything like he used to just… doesn’t work now.

I get it, because I used to do the same thing. Back pain? Ignore it and load up the bar anyway. Shoulder pain? Ignore it and keep pushing. And sure, you can get away with it for a while.

But eventually, the time runs out. You can’t out-tough biology.

One thing that has been a total gift from heaven for guys like Bob (and, honestly, for me too) is kettlebell training. You can still train hard, still build muscle, still feel like an athlete — but it’s easier on the joints and way more sustainable.

That said, even kettlebell moves can wreak havoc if you don’t know how to adjust them for your body.

Let’s take shoulders, for example.

Turkish get-ups are fantastic for shoulder strength and stability. But if you’ve got cranky shoulders, that full range can irritate things.

So what do most people do?

They grind through it anyway.

Not ideal.

Here’s what they should do instead:

— Quarter get-up
— Half get-up
— Three-quarter get-up
— From-the-knee get-up
— Foot sweep variations
— Kneeling windmill
— No-weight practice
— Balance a water bottle on your hand to groove the pattern

And that’s just one movement. Every kettlebell exercise has smart regressions, progressions, and tweaks that allow you to train hard without straining your joints.

That’s exactly what I teach in my Lifetime Kettlebell Evolution course — how to train for strength, mobility, and muscle after 50, stay pain-free, and keep making progress without having to pretend you’re still 25.

If you want to train hard and smart for the next 10, 20, 30 years… this is for you.

Check it out here -> Lifetime Kettlebell Evolution

Talk soon,
Forest