As you know, our new Isometrics for 50+ course and challenge kicks off this coming Monday, November 9.

It’s been up for sign ups, and an interesting thing happened. A couple of people wrote in and said, “Hey, isn’t this program just yoga? What’s the difference?”

Fair question. Here’s the deal.

There are certainly some yoga elements in it. But it is NOT just yoga. Here’s why:

1. It’s built around strength, not just flexibility. Every hold is designed to load your muscles at specific joint angles. You hold the top, the middle, and the bottom of a movement, so you build strength through the whole range, not just at one spot.
2. Isometrics give you benefits you don’t specifically get from a yoga class. Holding a position under tension builds strength and muscle endurance with very little wear and tear on the joints. That’s a big deal as we get older.
3. It’s designed specifically for people 50 and up. I took that into account in every part of this: exercise selection, setup, difficulty, recovery, joint movement, joint angle, and joint position.
4. You can do it at home, in 20 to 30 minutes, with no equipment. No class schedule, no driving anywhere, no mat full of strangers.

Don’t just take my word for it. Try this little sample sequence and see how you feel:

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SEQUENCE 1: CHAIR TO LOW SQUAT

• Stand with your feet together and your hands in prayer position. Come down about a quarter of the way into your squat (chair pose). Hold 10 seconds.
• Now sit lower, low, low, as low as you can go into that squat. Hold 10 to 15 seconds.
• From that low squat, reach your arms all the way up over your head. Hold 10 to 15 seconds.

SEQUENCE 2: PLANK LADDER

• Transition right into a high plank. Hold the top for 15 seconds.
• Lower down just a couple of inches and hold the middle of that push-up for 10 to 15 seconds.
• Go all the way down and hold your body about an inch off the ground for 10 to 15 seconds.
• Push your butt back up into the air and hold a downward facing dog for 10 to 15 seconds.
• Come back down to your plank and repeat. Do that a couple of times.

SEQUENCE 3: Y, T, A

• Lower yourself all the way down to the ground, face down.
• Reach your arms all the way out in front of you and lift them up in a Y. Hold 10 to 15 seconds.
• Move to a T, both arms straight out to your sides. Hold 10 to 15 seconds.
• Move to an A, arms back behind you by your hips. Hold 10 to 15 seconds.

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Then come right back to that chair pose and cycle through it all again.

Now, is that yoga?

I mean, chair pose is yoga. You could argue a high plank is yoga. You could argue a lot of the calisthenics and other stuff we do is yoga. There are yoga elements, sure. But it’s definitely not like going to a yoga class.

Isometrics for 50+ is not just yoga. It’s different. It’s unique. I don’t think I’ve ever seen anything exactly like it, and I’m a big fan of it. I’m behind it 100%.

Check it out here:

-> https://forestvance.samcart.com/products/warrior-flow-isometrics-for-50-plus

We start Monday, November 9. Don’t miss it.

— Forest

Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

These ancient fighters developed techniques that drew on martial arts, yoga, and other disciplines to prepare for combat.

Now, I’m excited to share Warrior Flow Isometrics for 50+, a new program crafted to tap into this ancient wisdom.

You’ll build lean muscle, protect your joints, and boost strength – all with a program specifically desgined for men and women aged 50 and up.

Click the link below to learn more and get the complete plan at an exclusive early bird price:

-> ​New 28-day Isometrics program (specifically for 50+)

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Check out a sample workout in the style of the program below:

22-minute Warrior Flow Isometrics workout for 50+ [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another, allowing 15–30 seconds to change exercises as needed, and then rest for 1–2 minutes. Repeat the circuit three times in total, or start with two rounds and build up.

Keep breathing throughout every hold. Ease off if you need to hold your breath or strain, and use a comfortable, pain-free range of motion.

Exercise 1: Squat Hold

— Position 1: High Squat – Light bend in the knees; whole foot planted, chest up. Hold a sturdy chair or countertop for support if needed.
— Position 2: Mid Squat – Lower halfway, keeping your feet planted and knees tracking in line with your toes.
— Position 3: Low Squat – Lower to your deepest comfortable position without losing tension or posture.

Hold: 10 seconds for each position, with total hold time being 30 seconds.

Exercise 2: Plank with Knee Lift Hold

— Position 1: High Plank – Place hands on a sturdy countertop or bench, then step your feet back; keep your body straight and core tight. Use the floor for a harder option.
— Position 2: Right Knee Lift – Draw the right knee toward your chest only as far as you can without rounding your back or letting your hips sag.
— Position 3: Left Knee Lift – Return the right foot, then draw the left knee toward your chest while keeping your core engaged.

Hold: 10 seconds in each position, with total hold time being 30 seconds.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

— Position 1: Start Position – Lying face down, arms extended overhead, palms facing down; lift arms slightly while keeping your chest down and neck relaxed. Shorten the overhead reach if needed.
— Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, keeping the lift small and shoulders away from your ears.
— Position 3: Low Sweep – Continue down with arms toward the hips, palms facing each other; gently squeeze shoulder blades together.

Hold: 10 seconds in each position, focusing on engaging the upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

— Position 1: Full Bridge – Feet flat, knees bent, hips lifted, arms resting on the floor beside you.
— Position 2: Left Foot Lifted – Keep the left knee bent and lift the left foot slightly off the floor, keeping hips level.
— Position 3: Right Foot Lifted – Return the left foot, then lift the right foot slightly off the floor, keeping hips level and core engaged.

Hold: 10 seconds for each position, with total hold time being 30 seconds. Keep both feet planted throughout if needed.

Exercise 5: Bent-Knee Hollow Body Hold Abs/Core

— Position 1: Basic Hold – Lie on your back with head resting down, arms at your sides, and hips and knees bent to approximately 90 degrees; keep your lower back gently against the floor.
— Position 2: Right Leg Extension – Extend the right leg only as far as you can while keeping your lower back against the floor; keep the left knee bent.
— Position 3: Left Leg Extension – Bring the right knee back, then extend the left leg while keeping your lower back against the floor.

Hold: 10 seconds in each position for a total of 30 seconds. Keep both knees bent throughout if needed.

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Build lean muscle, protect your joints, and boost strength – all with a program specifically desgined for men and women aged 50 and up.

Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk!

Learn more and start today at the link below:

-> ​New 28-day Isometrics program (specifically for 50+)​

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

Want to build strength, improve mobility, and challenge your entire body… without lifting a single weight?

One of my favorite ways to do that is isometric training!

If you’re not familiar, isometrics involve contracting your muscles while holding a position instead of moving through repetitions.

And don’t let the lack of movement fool you.

These exercises can be TOUGH.

They’re also a fantastic way to build strength and muscular endurance while keeping your workouts low-impact.

That’s why I’m working on something NEW…

WARRIOR FLOW ISOMETRICS FOR 50+

It’s a brand-new take on my popular Warrior Flow training system, designed for the 50+ “Ageless Warrior” who wants to build serious strength, improve mobility, and keep challenging themselves for decades to come.

But before I tell you more about it, I want you to TRY a workout:

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15-Min Isometrics Workout for 50+

• Hold each exercise for 30 seconds, broken into THREE positions of 10 seconds each.
• Rest 20 seconds between exercises.
• Rest 60 seconds between rounds.
• Complete 2–3 rounds.

You’ll just need a yoga strap or towel and a little floor space.

1. THREE-POSITION CHAIR POSE HOLD

• 10 seconds — High Chair: Feet hip-width apart, knees slightly bent, arms reaching forward.
• 10 seconds — Mid Chair: Lower into a moderate squat, hips back, arms extended forward.
• 10 seconds — Low Chair: Sink a little deeper into a comfortable squat, maintaining tension through your legs.

2. THREE-POSITION WARRIOR III HOLD

• 10 seconds — Kickstand Hinge: Slightly bend your standing knee, with rear toes touching the floor.
• 10 seconds — Supported Warrior III: Lift the rear leg behind you, using a chair or wall for balance if needed.
• 10 seconds — Extended Warrior III: Reach your arms forward while maintaining your balance and position.

3. THREE-POSITION PUSH-UP HOLD

• 10 seconds — High Push-Up: Hold the top of a push-up with arms extended.
• 10 seconds — Mid Push-Up: Lower halfway and HOLD.
• 10 seconds — Low Push-Up: Lower a little further, stopping at a depth you can comfortably control.

4. THREE-POSITION PRONE LAT PULLDOWN HOLD

Lie face down, holding a yoga strap or towel with both hands. Pull outward on the strap to create tension.

• 10 seconds — Overhead Hold: Arms reaching forward, strap pulled tight.
• 10 seconds — Mid Pulldown: Draw your elbows down and outward toward shoulder level, maintaining tension.
• 10 seconds — Full Pulldown: Bring your elbows toward your ribs, squeezing your back muscles and keeping the strap taut.

5. THREE-POSITION DEAD BUG HOLD

• 10 seconds — Tabletop Hold: Lie on your back, arms reaching upward, knees bent at 90 degrees.
• 10 seconds — Opposite Arm/Leg Extension: Extend your right arm and left leg, keeping your lower back stable.
• 10 seconds — Switch Sides: Extend your left arm and right leg, maintaining tension through your abs.

THAT’S ONE ROUND!

Repeat two more times for a total of three rounds.

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A quick tip: Isometrics are all about creating muscular tension. Don’t just passively hang out in each position. Actively engage your muscles and make every second count!

You can adjust the depth, leverage, or hold time to match your current strength level.

The goal is to CHALLENGE yourself while maintaining good form.

And here’s the exciting part…

This is just a sneak peek of what’s coming!

I’m putting the finishing touches on my all-new WARRIOR FLOW ISOMETRICS FOR 50+ program!

It’s a complete 28-day training system combining powerful isometric holds, yoga-inspired movements, and progressive full-body workouts designed for adults who want to stay STRONG, MOBILE, and ACTIVE for life.

I’ll have more details for you later this week!

In the meantime, try today’s workout and hit REPLY to let me know what you think!

— Forest Vance
KettlebellBasics.net | ForestVanceTraining.com

*If you find today’s article helpful, check out Hybrid Kettlebell Muscle, on sale through Halloween night HERE

For most of my life, my whole job was to be BIG.

Offensive lineman. Three-time All-American at UC Davis, then NFL training camps with the Chiefs and Green Bay.

When you play O-line, size is the job description. Eat a ton, lift heavy, put on weight, repeat.

And it worked … for football.

But then football ended.

Fall of 2005, I was out of work, 64 pounds overweight, and sleeping on my buddy’s couch.

And here’s what I figured out pretty quick:

All that size didn’t do much for me anymore. I was still big. I was still strong on a few lifts.

But I was beat up, stiff, out of shape, and I sure wasn’t moving like an athlete.

I had to learn how to train all over again.

So I started experimenting. Kettlebells. Barbells. Bodyweight. Squats, deadlifts, and presses … blended with swings, cleans, get-ups, and carries.

And that combo is what REALLY worked. Strong. Muscular. But also lean, mobile, and able to actually move well.

Fast forward 20 years, and it’s exactly how we train at my studio right now. Folks 40 and up, deadlifting, pressing, swinging kettlebells … and getting stronger every week while moving better than they have in years.

Here’s the deal.

If all you want is mirror muscle, that’s fairly easy. Eat a lot, lift a lot, pump up the biceps. Trust me, I’ve been there.

But if you want athletic muscle, the kind that makes you strong AND muscular … while staying lean and mobile at the same time … especially over 40 … you need a smarter approach.

That’s Hybrid Kettlebell Muscle.

It shows you exactly how to combine the classic barbell lifts with kettlebell training, so you get the best of both worlds. Strength, muscle, conditioning, and mobility, all at once.

And for my Halloween flash sale, I’ll even throw in:

• 28-Day Bulletproof Shoulders Challenge, so you can press and lift heavy and keep your shoulders healthy
• Kettlebell / Bodyweight Hybrid Strength Training, the kettlebell-only version, so you can get started right now even if you don’t have a barbell yet

Sale ends tomorrow night, Halloween, at midnight.

-> Grab Hybrid Kettlebell Muscle + the bonuses here

Here’s to building athletic muscle, and getting strong and muscular while staying lean, athletic, and mobile … all at the same time!

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

All right, I couldn’t resist.

We are doing a lot of hybrid kettlebell and barbell training at my studio as of late, and so to spread the gospel on this powerful modality and method, we are doing another sale.

Here is the deal. Hybrid Kettlebell Muscle is on sale as well this weekend. It’s another special deal, and you’re going to get my Hybrid Kettlebell Muscle program, which is going to show you how to effectively combine barbells and kettlebells for the best of both worlds. I’ll even throw in my Bulletproof Shoulders plan, so that you don’t get injured in the process:

-> Hybrid KB “Monster Strength” Workout

I should also note this also comes with kettlebell and bodyweight hybrid strength training. So if you want to get stronger and you don’t have barbells yet, great news. You can use the kettlebell-only version of the program, even if you don’t have a barbell.

Here’s an example. This is what we did today. This is a workout in the same style.

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SHOULDER WARM-UP

You’re going to start your workout off with a warm-up specific for the shoulders:

• Cat Cows (for the thoracic spine)
• Quadruped Thread the Needle (for the thoracic spine)
• Kettlebell Arm Bars

Don’t worry, I will show you how to do these in the program.

PART 1: SUPERSET

Set your timer for 10 minutes, and bounce back and forth between:

• Barbell Overhead Press (or Kettlebell Overhead Press for the kettlebell version). This week, we were doing 6 reps at 75% of our one rep max for two work sets, after a couple of warm-up sets.
• Kettlebell Around the World to Reverse Lunge (or Around the World to Split Squat)

Go back and forth for as many rounds as you can in 10 minutes.

PART 2: CIRCUIT

• 30 seconds of a pulling or pull-up variation. If you’re a beginner, maybe it’s hanging from the bar. If you’re intermediate, maybe it’s getting your chin over the bar and holding the top of the chin-up for 10 or 15 seconds a couple of times. If you’re more advanced, it could be regular chin-ups or pull-ups.
• Rest 15 seconds
• 3 Floor Presses into a 1/4 Turkish Get-Up (right)
• Rest 15 seconds
• 3 Floor Presses into a 1/4 Turkish Get-Up (left)
• Rest 15 seconds
• 15 seconds of Power Jacks

We’re also working on some conditioning here, so you get a hybrid workout where you’re not only getting strength, but you’re also getting your heart rate up the whole time.

Then take a little rest, and then:

• 30 seconds of Push-Ups. We’re working on more push-ups, trying to get everybody stronger and working on the form. These can be on the floor, or you can have your hands elevated on a box, a bench, or a power rack.
• Rest 15 seconds
• One-Arm Kettlebell Inside-Feet Rows (right)
• Rest 15 seconds
• One-Arm Kettlebell Inside-Feet Rows (left)
• Rest 15 seconds

SHOULDER COOL-DOWN

Then we do a specific cool-down for the shoulders:

• Bench Lat Stretch
• Doorway Pec Stretch

I’ll show you how to do those in the full program, along with everything else.

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So there you have it. There is an example hybrid kettlebell strength workout.

This is different from anything we’ve talked about this month.

For those of you who want to stick with your at-home kettlebell workouts, stick with it. You have it, you’ve got it. I’ve given you a couple of different programs this month, and I even have my Frankenstein Kettlebell program for those of you who want at-home kettlebell fat loss.

But for those of you who want strength, specifically how to combine kettlebells and barbells to get the best of both worlds, to get lean, athletic, functional, and as strong as possible without getting injured, check it out.

It’s on a flash sale. Get it now for the best deal. Here’s the link:

-> Hybrid KB “Monster Strength” Workout

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

Happy Monday! It’s Halloween week.

One of the great things about being an adult is that you can just rotate through the different Halloween costumes you’ve had over the years.

This year, we had a disco-themed party we got invited to, so I had to pick up a new costume for that. But for the themed workouts at my studio and trick-or-treating with the kiddos, I can rotate through my dodgeball costume, my turkey costume, Mr. Incredible, and a few more 😉

Whether you like to dress up or not, it’s all good. But I also have something special for you: a special kettlebell promo.

This year, it’s Frankensteined Kettlebell: three full kettlebell plans, “Frankensteined” together for strength, lean muscle, and fat loss.

Just like Frankenstein was stitched together piece by piece and brought to life, these all work together. You have to get strong. You have to build the lean muscle that gives you shape. And you have to lose the fat so people can actually see the work you’re putting in.

Here’s a sample workout:

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PART 1: STRENGTH

Start with a heavier kettlebell, if you can. Set your timer:

• 30 seconds Kettlebell Overhead Press
• Directly into 30 seconds Kettlebell One-Arm Rack Squat (same side)
• Set the kettlebell down and rest 30 seconds
• Repeat on the left side

Alternate sides, resting 30 seconds between each round, for 4 rounds.

PART 2: LEAN MUSCLE

Next, build some lean muscle. Complete 3 rounds as fast as possible, 10 reps of each:

• Single-Leg Kettlebell RDL (5 per leg)
• One-Arm Kettlebell Rows (10 per side)
• 10 Push-Ups

For the push-ups, pick a hard version. Elevate your hands on a bench, do regular push-ups, or even elevate your feet. Make them challenging for 10 reps, but choose a version you can do with perfect form.

PART 3: FAT LOSS FINISHER

Finally, finish off with a fat loss finisher. EMOM style, every minute on the minute for 5 minutes:

• 10 Kettlebell Swings
• 5 Burpees

Rest for whatever time is left in the minute, then go again.

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And there you have it. That’s your 21-Min KB Challenge – “Frankensteined”.

Like I said, we have a special promo coming up for Halloween week. It’s three kettlebell plans, Frankensteined together, so you can get it all: strength, lean muscle, and fat loss. Plus, maybe even a little surprise inside.

Keep an eye on your inbox tomorrow for the details.

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

Get a Spartan body with kettlebells… in 28 days?

Try a week of the 300 Kettlebell Challenge FREE and see for yourself:

→ forestvance.kit.com/10887bca24

The kettlebell snatch is one of the best total-body exercises for power, conditioning, grip, and more.

But it’s also one of the most technical kettlebell movements – and if your technique is off, you’ll know it pretty quickly when that bell starts banging into your wrist.

Here are 3 simple hacks that can instantly improve your snatch:

1 – Aggressively Spear Your Hand Through at the Top

Don’t let the kettlebell come around and crash onto your wrist.

As the bell comes around the top, instead, aggressively bring your hand TO the kettlebell and punch through.

2 – Keep the Arc Close to Your Body

You don’t want the kettlebell making a huge looping arc away from you.

Keep it close to your body throughout the movement.

One great way to practice this is from the top down. Start in the lockout position and keep the bell close as you guide it back into the backswing.

3 – No Corkscrew

In HardStyle kettlebell training, we do NOT corkscrew the kettlebell on the way up or the way down.

The bell flips straight over the hand and wrist.

The snatch takes time to master, but these three adjustments can make a HUGE difference.

Try them in your next workout!

— Forest

Can you sit down on the floor and stand back up without using your hands?

I ask because this is a 10-second test that just might predict how long you’ll live!

You see, a big study came out in the European Journal of Preventive Cardiology. Researchers took 4,282 adults between 46 and 75 years old and had them do exactly that: sit down on the floor and get back up.

They scored each person from 0 to 10. You lose a point every time you use a hand, a knee, or something to hold onto, and half a point if you’re wobbly.

Then they followed those people for about 12 years.

Here’s what they found.

Of the people who scored a perfect 10, only 3.7% died.

Of the people who scored 0 to 4, 42% died.

That’s not a small difference. That’s huge.

Now, it’s an observational study, so it doesn’t prove the test itself keeps you alive. But it tells you a lot about what’s going on under the hood.

Getting up and down off the floor takes strength. It takes balance. It takes coordination.

All of that matters.

But I’d argue one of the biggest pieces, and the one almost nobody trains, is hip mobility.

Think about it. To get down to the floor without your hands, your hips have to fold, rotate, and open up. If they’re locked up from years of sitting at a desk and in the car, you’re reaching for the floor with your hands before you even get started.

So here’s your homework:

1. Take the test. Barefoot, on a mat or carpet.
2. Be honest with your score.
3. Pay attention to how it FEELS. Even if you can do it, do your hips feel tight, stiff, or like they’re fighting you on the way down?

If you can’t do it, or if you can but your hips are what’s holding you back, I want you to check out the 8-Minute Hip Fix.

It’s a short daily routine built to open up exactly the range of motion you need to get up and down off the ground with control, and keep doing it for the rest of your life.

Check it out here:

-> 8-Minute Hip Fix

Take the test today. Then retest in a few weeks and see what changes.

— Forest

PS – Strength, total body strength, core strength, coordination, and balance are all also parts of this test. Don’t get me wrong, if you’re training with my kettlebell programs, which hopefully you are if you’re on this email newsletter, that’s going to take care of a lot of that. However, if your hips are very tight, kettlebells will address that to some degree, but you’d probably need more specific work on it. That’s why I would also recommend the 8-Minute Hip Fix if you try this test and your hips are also tight -> 8-Minute Hip Fix

PPS – If you have hip, knee, or spine arthritis or another joint issue, skip the test and talk to your doctor first.

One of the things I like about having specific fitness goals is that they give you something to work toward.

For example, in our upcoming Winter Warrior Challenge, we’re training toward these kettlebell weight standards:

Women:

• Level 1: 12 kg (26 lbs)
• Level 2: 16 kg (35 lbs)
• Level 3: 20 kg (44 lbs)

Men:

• Level 1: 20 kg (44 lbs)
• Level 2: 24 kg (53 lbs)
• Level 3: 28 kg (62 lbs)

We’ll be using these weights for two of our five challenge events:

1. 100 One-Arm Kettlebell Swings in 5 Minutes

10 swings every 30 seconds, alternating hands, for five minutes.

2. Maximum Single-Rep Kettlebell Press

Clean the kettlebell from the floor and perform one strict overhead press with one arm.

Now, a couple of important things here.

1 – DON’T start with these weights if you’re not ready for them!

For some of you, these standards might sound extremely challenging. For others, they might sound pretty doable.

That’s because we’re all starting at different levels.

Some of you have been training with kettlebells for years. Others are relatively new. Some are working around old injuries or limitations.

And that’s perfectly fine.

But I do think these are reasonable, achievable strength and conditioning goals for many healthy men and women in their 40s, 50s, and 60s, given enough time, consistent training, and appropriate progression.

You might not reach Level 3 in 16 weeks. You might not even reach Level 1 yet.

2 – That’s not the point. The point is to have something to work toward.

If you’re swinging a 12 kg kettlebell today and working toward 16 kg, that’s progress.

If you’re pressing 16 kg and working toward 20 kg, that’s progress too.

We want to build strength, improve conditioning, and maintain our physical capabilities as we get older.

And having specific, measurable goals is one of the best ways to make sure we’re actually moving in that direction.

So here’s my question: What kettlebell weight are you currently using for your swings and presses, and what weight would you like to work toward over the next 16 weeks?

Reply and let me know!

— Forest

PS – If you want to sign up for the 16-week transformation program, we officially start today – reply directly to this post and I’ll shoot you the details.

PPS – If you’d rather start with just the first four-week phase and go from there, you can do that here -> https://forestvance.samcart.com/products/extreme-kb-cardio-2026

Hey!

Quick reminder…

If you already know you want the full 16-Week KB Transformation, that’s still the best deal.

You get all four 28-day phases, all the bonuses, app delivery, and the complete progression leading into the Winter Warrior Challenge.

Just reply I’M IN and I’ll send you the link.

BUT…

If you’d rather just start with Phase 1 and see how it goes, you can absolutely do that too.

Check that out here -> Extreme KB Cardio Conditioning – Phase 1 “Winter Warrior” Challenge Prep

Phase 1 is:

Extreme Kettlebell Cardio Conditioning — 2026 Edition

And today I wanted to show you exactly what one of the workouts looks like.

WORKOUT #3

Do the exercise sequence below as fast as possible while maintaining good form:

Round 1

• 20 two-hand KB swings
• 12 push-ups
• 16 bodyweight forward lunges — 8 per leg
• 6 burpees

Round 2

• 10 one-arm KB swings per side
• 12 hand-release push-ups
• 16 KB alternating reverse lunges — 8 per leg
• 6 spider burpees

Round 3

• 5 KB high pulls per side
• 12 jumping jack push-ups
• 16 KB side-to-side lunges — 8 per leg
• 6 cross-body mountain climber burpees

Round 4

• 5 KB snatches per side — lower to shoulder after each rep
• 12 triple-stop push-ups
• 16 KB walking tactical lunges — 8 per leg
• 6 rotating burpees

Round 5

• 5 KB snatches per side
• 12 rotating push-ups
• 16 KB alternating reverse goblet lunges — 8 per leg
• 6 alternating leg-raise burpees

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That gives you a pretty good idea of the style of training.

Kettlebells + bodyweight + short, hard conditioning designed to beat boring cardio and build your engine.

If you just want to jump into Phase 1 as a standalone 28-day challenge, you can sign up here:

-> Extreme KB Cardio 2026

Start with Phase 1.

Beat boring cardio.

Build your engine.

Then decide if you want to keep going from there.

Talk soon,

— Forest

PS — If you already know you want to do the full 16 weeks, don’t buy Phase 1 separately.

The complete 16-Week KB Transformation is $99 includes all four phases, all the bonuses that come with each challenge, app delivery, and the full progression leading into the Winter Warrior Challenge.

Just reply I’M IN and I’ll send you the link.