Here’s another done-for-you kettlebell boot camp workout pulled straight from my personal library of 82 Done-for-You KB Boot Camp Workouts:

DFY Kettlebell Bootcamp Workout #17

1 minute at each station, 1 minute rest between rounds — 3 rounds total

Tier 1

• Kettlebell horn-grab clean (recommended weight: 16kg W / 24kg M)
• Plank
• Alternating reverse lunge (20 sec/side)
• 1-arm kettlebell rows (recommended weight: 8–12kg W / 16–20kg M)
• March in place

Tier 2

• Kettlebell squat clean (recommended weight: 16kg W / 24kg M)
• Plank to push-up
• Alternating reverse prisoner lunge (20 sec/side)
• 1-arm kettlebell rows (20 sec/side) (recommended weight: 8–12kg W / 16–20kg M)
• High knees in place

As I mentioned yesterday, I’ve kept a “little black book” of my favorite KB boot camp workouts for years.

Inside that book are kettlebell workouts for every scenario—so you don’t have to spend hours designing sessions from scratch. These are truly plug-and-play, done-for-you workouts you can drop into any program:

• Simple, straightforward templates (like today’s sample—perfect for bigger groups and smooth organization)
• Conditioning-based sessions when people want a burner
• Strength-focused sessions for building lean muscle
• Partner workouts to boost engagement
• A full “Hybrid Kettlebell Strength” section showing you how to combine barbell and kettlebell work seamlessly in a group format
• Low-equipment / limited-space workouts for small rooms, tight schedules, or outdoor sessions
• Beginner-friendly sessions to build movement confidence
• Advanced progressions for your more seasoned lifters
• “Any size group” circuits that run smoothly whether two people show up or twenty
• Express 20-minute formats for time-crunched classes
• High-skill technique days (clean, snatch, TGU emphasis)
• Mobility + strength mashups for recovery days
• Travel-friendly versions for clients with only one kettlebell
• Seasonal or themed sessions to keep things fun and fresh
• Plug-and-play finishers you can attach to any workout for one last push

Having this go-to library has saved me thousands of hours of time, energy, and mental bandwidth.

If you run client sessions of any kind—or just love high-energy KB workouts—you need the same thing.

And here’s the reality: almost every trainer and kettlebell enthusiast knows they should build a go-to workout library… but they don’t. So I built it for you.

→ 82 Done-for-You KB Boot Camp Workouts

It’s a complete system of 82 done-for-you workouts—plus warm-ups, finishers, cool-downs, and my favorite coaching cues—ready to plug directly into your sessions.

This is also the final chance to grab it at the current price before it increases.

→ 82 Done-for-You KB Boot Camp Workouts

Let me know how these work for you and your clients!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVanceTraining.com

Today is the start of a new training cycle at my kettlebell gym. And honestly, that always flips a switch in my head. New cycle, clean slate, fresh focus.

Every month, we move into a new phase, and the structure is always strength-based. We train the Ageless Warrior—men and women in their 40s, 50s, and 60s who want to get strong, feel confident again, change their body composition, and actually perform better… without wrecking their joints in the process.

The way we do that is simple: smart programming with barbells, kettlebells, and bodyweight. That’s exactly what our next training cycle—Hybrid Kettlebell Strength 3.0: Dual Weapon System—is built around.

Instead of overexplaining everything, I just want to show you what this actually looks like in real life. Here’s a quick example from Day 3.

You’ll start with a specific warm-up that’s included in the program. Then the real work begins:

Main Lift Superset (about 10 minutes):

• Barbell Deadlift
  • Week-to-week progression
  • Specific percentages of your max
  • 4 total sets, 2 true work sets
• Supersetted with a dynamic stretch during rest:
  • Thoracic spine rotation
  • Hip mobility
• Alternate back and forth and keep moving

Part Two Superset (3 rounds):

• One-arm kettlebell swing – 10 reps
• Half-kneeling kettlebell press (same side) – 5 reps
• Stand up, switch sides:
  • 10 swings on the left
  • 5 half-kneeling presses on the left
• Rest about 30 seconds between rounds

Finisher:

• Goblet squat – 30 seconds
• Rest – 15 seconds
• Kettlebell crush curl
• Rest – 15 seconds
• Supported side plank with leg lift – 30 seconds per side
• Rest – 15 seconds

This is your conditioning. A little arms. A little core. Everything is working together.

After that, we hit a targeted cool-down for the muscle groups we trained, and you’re done.

Now here’s the real point. This isn’t a random strength workout. I’m sharing a sample, but what actually keeps people training with us long-term is that everything is built around progressive overload. If you’re not getting stronger consistently, that’s usually the real issue—no matter how hard you feel like you’re working.

Most people think they remember what they lifted last time and guess their way forward. But when you zoom out six months or a year… are you actually stronger? That doesn’t always mean heavier weights. It might be more reps, better control, or slower tempo. There are a lot of ways to apply progressive overload without constantly beating up your joints—and that’s precisely what this system is built on.

So if you want to get stronger without wrecking yourself—and you want a program that intelligently blends barbells and kettlebells—this is for you:

–>> Kettlebell Boot Camp Workouts + Hybrid Kettlebell Muscle 3.0: The Dual Weapon System
2-for-1 Sale

I’m also including my entire Kettlebell Bootcamp workout system for free when you grab a copy of Hybrid Kettlebell Strength 3.0: Dual Weapon System. No hoops to jump through. It’s just included.

That’s all I’ve got for today.
Have a great one.

– Forest

One thing I keep bumping into with clients I’m working with is that their actual age is in the 40s, 50s, or 60s — but they’re trying to train like they were in their teens or 20s.

Let’s take an example client:

— They want to train at home with minimal equipment.
— They lost some weight and now want to build strength and muscle.
— They want to focus on tightening up their midsection and building the right kind of core strength.
— They have a history of old injuries and want to train in a joint-friendly way.
— They want better conditioning without doing high-impact cardio.
— They have cranky shoulders from time to time.

(This describes a lot of people I work with — some combination of these goals, factors, and challenges.)

So what happens is they want to get back in shape, go back to the gym, and try to do the same stuff that always worked for them before — high-intensity workouts, endless burpees, multiple complex moves at high speed with zero rest and high load.

And guess what?

It doesn’t work anymore.

Now it beats you up.
You can’t recover.
You keep getting injured.
And you keep falling out of it.

Or here’s another example.

Maybe you’re trying to do lifts that used to work for you, and now they don’t.

You used to love barbell back squats—they helped you get a great workout and gain muscle—but now your shoulder mobility won’t let you do them.

You used to love lifting heavy weights and doing deadlifts. Guess what? Your back doesn’t love it anymore. You can’t really do it.

You used to love to do the straight-bar bench press. Your shoulders might not tolerate it anymore — and maybe they can. A lot of those lifts can work for many people at many ages, at least some of them.

But the main theme here is this:

You can still hit your goals.
You just have to train for your new body.

So what does that mean?

Number one: using intelligent high-intensity work.
The Norwegian 4×4 kettlebell method is a great example. It’s high intensity, but it’s paired with real, interspersed rest periods so you get the VO₂ max and conditioning benefits without frying your nervous system or beating up your joints.

Another example: working core stability and isometrics. Something like Warrior Flow Isometrics fits in here perfectly — building strength, building tension and integrity, without the wear and tear on the body.

Third: other styles of training to fill in the gaps — mobility training, flexibility training, things like steel mace — which you’ll actually see mixed together in the steel mace bonus that comes with this week’s sale.

Overall, this is how you train for your new body, the old-school way.

So if you want all the things I just described, go get yourself a copy of Warrior Flow Isometrics with me — because you’ll also get the Norwegian 4×4 kettlebell method and my steel mace flow 8-session bonus.

(Even if you already have Warrior Flow Isometrics, it’s still well worth getting the bonuses, honestly.)

Check it out here.

– Forest

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