If you’ve ever felt like workouts take too much time—or they’re so intense they’re impossible to sustain—I want to share one of my favorite conditioning methods: the 10-20-30 protocol.

It’s backed by research, incredibly effective, and actually doable.

Instead of constant all-out intervals, this method cycles effort levels so you get serious conditioning without burning yourself out. You work for 30 seconds at an easy pace, 20 seconds at a harder pace, and finish with a 10-second all-out push. Those built-in build-ups let you recover just enough to keep intensity high without wrecking your joints or nervous system.

Research shows that this style of training improves fat loss, cardiovascular health, blood sugar regulation, and even markers associated with conditions like hypertension and asthma.

Here’s a free sample workout using the 10-20-30 method—straight from one of the programs inside Firebreather Kettlebell:

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19-Minute 10/20/30 Kettlebell Workout

Part 1: Strength & Power

Set a timer for 60-second intervals.

• First 30 seconds: Comfortable pace
• Next 20 seconds: Push the intensity
• Final 10 seconds: All-out effort

Move straight to the next exercise. After completing all movements, rest 60 seconds. Complete 3 total rounds.

• Dead-Stop Kettlebell Swings

– First 30 sec: Controlled swings, resting between reps
– Last 20/10 sec: One-arm swings and/or kettlebell snatches

• Push-Ups

– Start with standard push-ups
– Progress to harder variations (incline, clapping, or diamond)

Part 2: Conditioning & Mobility

Same 60-second format: 30 easy / 20 moderate / 10 all-out. Complete 2 rounds.

• Alternating Reverse Lunges

– First 30 sec: Bodyweight
– Last 20/10 sec: Add kettlebell load

• Single-Arm Kettlebell Rows

– Start light
– Increase load as intensity rises

• Jumping Jacks

– Easy and rhythmic early
– Finish strong

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This is exactly the kind of conditioning I rely on now—especially after years of hard training and a pro football career that left its mark on my joints. Kettlebells let me train hard, get my heart rate sky-high, and burn fat without pounding my body like traditional cardio.

That’s why I built Firebreather Kettlebell.

It’s a fat-loss kettlebell conditioning system for men and women 40+, designed to help you:

• Burn serious calories without running
• Get elite conditioning without joint pain
• Build muscle instead of burning it off
• Train hard without wrecking your body
• Stick to short workouts you’ll actually do

Firebreather Kettlebell includes 10 complete programs (120+ workouts):

• EMOM Afterburn Challenge 2.0
• 10–20–30 Kettlebell Conditioning
• Norwegian Kettlebell 4×4 2.0
• EDT Kettlebell Challenge 2.0
• Extreme Kettlebell Conditioning 2025
• Drop a Size Kettlebell 4.0
• Upper–Lower Kettlebell Strength System
• Ageless Warrior Kettlebell GAINZ
• Kettlebell GAINZ
• Old-Time Kettlebell Strength

Today’s workout is just one small taste of what’s inside.

If fat loss, conditioning, and joint-friendly training are priorities for you in 2026, this one bundle could easily carry you the entire year.

-> Grab Firebreather Kettlebell Here

— Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
RYT-200
Former Professional Football Player
Founder, Forest Vance Training, Inc.

PS – If you want to dive deeper into the research behind the 10-20-30 method, you can check it out here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11295100/#ejsc12163-sec-0060

If you’re going to wrap up the year with a workout, this is a solid way to do it.

This 300-rep NYE Kettlebell Challenge builds strength and burns calories without trashing your joints:

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300-rep NYE Kettlebell Challenge – in the style of Firebreather Kettlebell

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

Complete 5 rounds for time.

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As I’ve gotten older, this is the type of conditioning I rely on more and more:

— High output
— High calorie burn
— Joint-friendly enough to recover from and repeat

If this style of training clicks with you, I’ve got something worth checking out as you head into the new year.

Firebreather Kettlebell is a fat-loss conditioning system for men and women 40+, built entirely around kettlebells so you can burn serious calories without pounding your joints or wrecking your body.

Here’s what you get:

– EMOM Afterburn Challenge 2.0
Every-minute-on-the-minute conditioning that’s efficient, brutal, and joint-friendly.

– 10-20-30 Kettlebell Conditioning
Interval-based training that ramps intensity without endless reps.

– Norwegian Kettlebell 4×4 2.0
A proven VO₂-max protocol adapted for kettlebells and real humans.

– EDT Kettlebell 2.0
Escalating Density Training for serious conditioning and fat loss.

– Extreme Kettlebell Conditioning 2025
High-output sessions designed to torch calories and build real resilience.

– Drop a Size Kettlebell 4.0
Fat-loss focused kettlebell training without sacrificing muscle.

– Upper / Lower Kettlebell Strength System
Keeps strength and lean mass while conditioning volume increases.

– Ageless Warrior Kettlebell GAINZ
Conditioning-friendly hypertrophy designed specifically for 40+ bodies.

– Kettlebell GAINZ
Straightforward muscle-building support that pairs perfectly with conditioning.

– Old-Time Kettlebell Strength
Classic kettlebell strength training to balance higher-output phases.

If you want to roll straight from today’s workout into January with a plan already in place, you can get access here:

–>> Firebreather Kettlebell – Access Link

Finish the year strong, and start the next one with momentum!

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

Sneak this in, break a sweat, and get back to family mode!

WRATH OF THE NORTH POLE KETTLEBELL LADDER

Timer goes off every 30 seconds.

INTERVAL 1 – 2 KB Swings
INTERVAL 2 – 2 Push-Ups
INTERVAL 3 – 1 Goblet Squat
INTERVAL 4 – 1 Burpee

INTERVAL 5 – 4 KB Swings
INTERVAL 6 – 4 Push-Ups
INTERVAL 7 – 2 Goblet Squats
INTERVAL 8 – 2 Burpees

HOW IT WORKS

-> Continue climbing the ladder in this exact pattern
-> Each new round adds +2 swings / push-ups
and +1 squat / burpee
-> Stop when you can’t complete the reps before
the next 30-second beep 🥶

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12 Days Kettlebell [final warning]

Merry Christmas & Happy Holidays!

However you celebrate, I hope this season brings you good health, good people, and a little time to recharge.

One quick note before you unplug for the day:

Today is the final day of my 12 Days of Christmas event.

-> 12 Days Kettlebell [final warning]​

For the past 12 days, I’ve been running:

• One program per day
• 24 hours only
• No rollovers

For the last day, I reopened three of the most popular offers from the entire event — and then I’m closing the book on this promotion.

You can see all three here:

​-> 12 Days Kettlebell [final warning]

Wishing you and your family a great finish to the year!

— Forest

Today is Day 5 of our 12 Days of Christmas event.

I’ve got a 3-for-1 Kettlebells-for-Abs deal going today, where you’ll get a lot more workouts just like the one I’m about to share with you.

There are three full kettlebells-for-abs-focused training plans, plus my 20 in 6 nutrition course included. It’s a great option this time of year if you want to get a jumpstart on your fitness goals heading into 2026 — without overcomplicating things:

-> KBs for Abs 3-for-1​

So here’s a quick sample workout from the program:

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7-min KBs for Abs Circuit

It’s called “Rippers”, and it’s a simple kettlebell ab circuit that builds real core strength.

How it works:

• 3 exercises
• :30 work / :15 rest
• 3 rounds total

The circuit:

• Bear Plank KB Drag-Thru
• KB Foot Taps
• Side Plank w/ Hip Dip

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If you like this training style, you can check out today’s full deal at the link below:

–>> NEXT PAGE​

Just a heads up — these “12 Days” deals are one day only.

This one comes down tonight, and a new offer goes live tomorrow!

— Forest

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