I was just looking at Week 2 / Workout 2 of the OG KB-Tabata Challenge.

The workout is a doozy!

(It’s included in the “Kettlebell Tabata Trifecta” deal we have going right now — I’ll also put the sample workout at the bottom of today’s email for you to try.)

…It only takes about 18 minutes, and it hits all your major muscle groups from a strength perspective AND gets you killer cardio-conditioning work at the same time.

If you signed up for my kettlebell newsletter and you are reading this email, this full course is going to be right up your alley. You will love it. Check it out at the link below:

–>> KettlebellBasicsWODs – “Tabata Challenge” Edition

And I will say, this Halloween, the Kettlebell Tabata 3-for-1 is flying off the digital shelves.

And for good reason. It uses the Tabata Protocol, which you’re probably familiar with…

…in a unique and optimized way, with kettlebells.

If you’re not familiar, let me give you a quick introduction:

In the original study done by Izumi Tabata, Tabata training was defined as “training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts.”

Put simply, you do eight rounds of 20 seconds of work and 10 seconds of rest.

The groundbreaking part of this study is that the group that ONLY performed the 20 seconds of work / 10 seconds of rest protocol (do the math, that’s just a four-minute workout!) got as good, or BETTER, improvements in several fitness markers like VO2 max increase, as the group that did a full HOUR of exercise, five days per week!

HOWEVER

This is quoted from a later meta-analysis study of the Tabata protocol:

“At more than 20 years after the publication of the original study [12, 13], the exercise intensity has not been emphasized; only the procedure of the training has been featured, especially among general exercisers.”

TRANSLATION – you need to work at the proper intensity for Tabata training to work.

KETTLEBELLS happen to be a perfect fit!…

The great thing about kettlebell training is that, IF you do it right, you can get your heart rate up FAST, exert a ton of energy, and use every muscle in your body.

So if we’re looking for a type of exercise that is best suited to Tabata training, kettlebells are hard to beat.

Combining kettlebells plus Tabata training, you will get next-level fat loss and total-body conditioning results in a fraction of the time!

–>> Check out the full 12-week program — on sale for Halloween week

You will get:

— Kettlebell Tabata Challenge 1.0
— Kettlebell Tabata Challenge 2.0
— Kettlebell Tabata Challenge 3.0

PLUS my 16/8 Intermittent Fasting Workshop

This is great for you if you want new, innovative ideas for cardio in the winter months.

This is great for you if you are a trainer and want to use these workouts with your clients.

This is great for you if you just want a new training plan to follow that you can do anywhere and work your full body in 3–4, 20-minute-ish sessions per week.

–>> Click here to get the 3-for-1 KB Tabata deal before the price goes up

I have been training myself and others with kettlebells since 2008, so I have learned a thing or two about how to get the most done in the shortest amount of time…

…AND, as the years have gone by, I have also learned how to do that WITHOUT destroying your body or joints in the process.

These are three of my most popular kettlebell challenge plans, all around the Tabata concept.

You will be able to avoid the holiday weight gain with these workouts, just doing them at home or anywhere else with a kettlebell or two.

HOWEVER – this deal is only on for a very limited time, so learn more and grab your copy at the link below:

–>> 3-for-1 Special: The Kettlebell Tabata Trifecta

• Forest Vance
  MS, Human Movement
  Certified Kettlebell Instructor
  Certified Nutrition Coach
  KettlebellBasics.net
  ForestVanceTraining.com

PS – Here is the sample workout I promised:

18-Min KB Tabata Challenge

PART 1 – TABATA – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Repeat three more times for a total of four sets of each move. Rest for 1–2 minutes and repeat for a total of two Tabata rotations. GOAL: Do more reps than last time!

Regular OR “Explosive” push-ups – hands elevated, knees, or toes
1-arm KB rows (switch sides each round, do two sets total for each arm) (recommended weight = 12–16k women / 20–24k men)

PART 2 – TABATA – Do as many reps as you can of the first exercise in 20 seconds. Rest for 10 seconds. Do as many reps as you can of the second exercise in 20 seconds. Rest for 10 seconds. Repeat three more times for a total of four sets of each move. Rest for 1–2 minutes and repeat for a total of two Tabata rotations. GOAL: Better form and rep quality than last time!

One-hand KB swings (recommended weight = 16–20k women / 24–32k men) (switch sides each round, do two sets total for each arm)
“Fast feet”

PART 3 – COMPLEX – Get four rounds for time of:

6 KB press – right side (recommended weight = 8/12k women / 16–20k men)
6 KB rack squats – right side (recommended weight = 8/12k women / 16–20k men)
6 KB reverse rack lunges – right side (recommended weight = 8/12k women / 16–20k men)
Repeat on other side
6 burpees

–>> Click here to get the full 12-week KB Tabata Combo Program

This session comes straight out of my Kettlebell + Bodyweight Beatdown program — part of the new Mission Ready Conditioning System.
All you need is one kettlebell (optional) and your bodyweight.

1. Kettlebell Press EMOM (Every Minute on the Minute)
Set your timer for 1-minute intervals.
Each minute: 5 KB presses (right) + 5 KB presses (left).
Rest for the remainder of the minute.
Do 5 rounds (5 minutes total).

2. Kettlebell Complex – 3 Rounds Total
Rest ≈ 60 seconds between rounds.
(If you have one KB, do one side then switch.)
Don’t set the bell down until you’ve finished the sequence:
– Snatch × 4
– Front Squat × 4
– Swing × 8
– Lunge × 4

3. Bodyweight Finisher – 3 Rounds
30 seconds per exercise, minimal rest between moves, 30 seconds between rounds:
– High Knees
– Hindu Push-Ups
– Lateral Hops
– Inverted Rows
– Lunges

Want More Workouts Like This?

This is just one of 12 complete programs inside the Mission Ready Conditioning System — your all-in-one, no-gym framework for building real-world strength and resilience anywhere.

PHASE I – Bodyweight Dominance

• Road Warrior Workout (4 weeks)
• Zero Equipment Fat-Loss Plan (4 weeks)
• Firebreather Conditioning System (5 weeks)
• Mission 100 Push-Ups
• 5 Pistol Squats Report
• 5 One-Arm Push-Ups Report
• 5-Minute Abs

PHASE II – Hybrid Power

• Kettlebell + Bodyweight Beatdown (you just sampled it 👆)
• Kettlebell + Bodyweight Power Circuit Workout
• Kettlebell Challenge Workouts (12 classic challenge sessions)
• Total Body Abdominal Annihilation

PHASE III – Recovery & Mobility

• Functional Flexibility Secrets

Get Mission Ready Today

Stay lean, strong, and capable all year long — wherever you train, whatever life throws at you.
No gym. No excuses. Just 3-4 short sessions a week.

-> Click Here to Get Mission Ready Conditioning Now

— Forest

If you’ve ever felt like your joints are the limiting factor in your training… I get it.

I spent years chasing heavy lifts — until my shoulders, knees, and back started calling the shots.

That’s why I built Ageless Warrior GAINZ — a simple, powerful way to build strength and muscle without beating yourself up.

And instead of just telling you about it, I want to give you a sample workout to try today (on me).

#

25-min AWG Kettlebell Workout

1. Front-Loaded Strength – 10 Minutes
Alternate between:

• Single/Double Kettlebell Front Squats – 4 sets of 8
• Dead Bugs – 3 sets of 5 per side

— Get as many rounds as possible in 10 minutes

2. Smart-Tension Ladder
Perform the following circuit, adding 1 rep each round:

• 2-Hand Swings
• Push-Ups
• KB suitcase Split Squats
• Burpees

Start with 3 reps per move and climb as far as you can in 10 minutes.

3. Finisher – Swing EMOM (5 Minutes)
Every minute for 5 minutes:

• 14 one-arm swings (7 per side)

#

This approach triggers time under tension and controlled fatigue — so you get a powerful muscle-building stimulus without joint overload.

It’s how dozens of my guys (and gals) in their 40s, 50s, and 60s are training pain-free and getting stronger every week.

“Stronger with zero back flare-ups. Shirts fit tighter in the arms and chest.” — Joel R.

“Energy up, joints happier, visible muscle in 3 weeks.” — Carolyn R.

You can test this for yourself today — feel it working in one session.

If you like this sample, the full Ageless Warrior GAINZ program gives you:

— 4 weeks of progressive workouts using Smart-Tension Kettlebell Training
— Step-by-step video demos and mobility finishers
— Done-for-you progression plan — no guesswork

This special GAINZ launch offer runs through Monday only.

Start GAINZ Now →

— Forest

We’re winding down — the Hero Mode Kettlebell Bundle officially retires at the end of this weekend.

Before it’s gone for good, I wanted to give you one more sample workout from inside the bundle — so you can see exactly what you’re getting.

This one’s from the “Mad Max: Fury Road (Filthy 50 Challenge 2.0)” program.
If you like it, remember: you’ll get the entire 28-day plan built around workouts and themes like this one — plus nine more complete programs.

All for just a few bucks each.
Honestly, it’s one of the best deals I’ve ever put together… and probably one of the best I ever will.

KB Workout 3 – “Filthy 50” Challenge

Perform all reps of each exercise before moving to the next.
Rest as needed to maintain proper form.
Record your time to track progress (and post it in the group if you’d like).

1. Double KB Gorilla Rows – 50 (25/ea side)
(Women: 12k+, Men: 20k+)
→ Sub single-arm Gorilla Row if no doubles; switch sides evenly.

2. KB Goblet Walking Lunges – 50 (25/ea side)

3. KB Swings – 50
(Women: 16k+, Men: 24k+)
→ Go up in weight if you can.

4. Sea Turtles – 50

5. Lateral Hops – 50 (25/ea side)

FINISHER:
Complete 5 rounds as fast as possible of:

• Hollow Body Flutter Kicks – 10/ea leg
• KB Plank Drag Through – 10 (5/ea side) (Women: 12k+, Men: 16k+)

That’s just one of the workouts from the Mad Max: Fury Road (Filthy 50 Challenge 2.0) plan — and you’re getting nine more full programs with it:

1. Thor’s Hammer Strength (1000 Rep Showdown) — raw power + high volume
2. Superman’s Iron Will (28-Day Upper/Lower Split) — lean muscle + full-body strength
3. Hobbs’ Muscle Mayhem (28-Day GAINZ Challenge) — mass-building + brute strength
4. John Wick’s Relentless Pursuit (28-Day AMRAP Challenge) — endurance + stamina
5. Captain America’s Super Soldier Conditioning (Dirty 30’s Challenge 2.0) — high-intensity + agility
6. Mad Max Fury Road (Filthy 50 Challenge 2.0) — grit + full-body conditioning
7. Black Widow’s Agility Training (28-Day PHA Challenge) — flexibility + mobility
8. Mission: Impossible Mobility (28-Day LAIT Challenge) — body control + functional movement
9. Rocky’s Recovery Regimen (Kettlebell Training Camp Challenge v2) — mobility + rebuilding
10. Wolverine’s Healing Factor (Recovery and Rebuilding Challenge) — restoration + regeneration

-> Grab the Hero Mode Kettlebell Bundle Before It’s Gone

Again — this bundle retires after the weekend.
If you’ve ever wanted a big chunk of my kettlebell training library — this is your shot.

– Forest
Master of Science, Human Movement
Kettlebell Expert | Over-40 Training Specialist
KettlebellBasics.net

P.S. Once Hero Mode closes Sunday night, it’s gone for good.
Grab it before it disappears.

If you like workouts that make you feel unstoppable — calm, focused, and lethal like John Wick — this one’s for you.

It’s straight from the “Relentless Pursuit” (28-Day AMRAP Challenge) inside my Hero Mode Kettlebell bundle, inspired by Keanu Reeves’ training for the role.

This one hits endurance, strength, and mental toughness — the perfect combo for people 40+ who want to build conditioning without breaking down their joints.

John Wick’s Relentless Pursuit – Day 1

Kettlebell AMRAP Workout

Part 1 – 10-Minute AMRAP:

• 3 Burpees
• 5 Pull-Ups or 15 Recline Rows or 10 Single-Arm KB Rows per side
  (Women: 8–12k, Men: 16–20k)
• Single-Arm KB “Thruster” (squat to overhead press) – 5 per side
  (Women: 8–12k, Men: 16–20k)

Part 2 – 10-Minute Ladder:

• Two-Hand KB Swings – 2/4/6/8/etc.
  (Women: 12–16k, Men: 20–24k)
• Push-Ups – 2/4/6/8/etc.

Part 3 – Finisher:

• 5 KB Snatches (right side) → rest 30 sec
• 5 KB Snatches (left side) → rest 30 sec
• Repeat 4 rounds total
  (Women: 8–12k, Men: 16–20k)

Track your reps. Try to beat your total next week.

#

This is just one of over 120 workouts inside the Hero Mode Kettlebell bundle.

Each program is themed around an iconic action hero — blending strength, endurance, mobility, and recovery — the same qualities that keep you performing like a beast in your 40s, 50s, and beyond.

What You Get Inside the Hero Mode Bundle

10 Complete Training Plans, including:

— Thor’s Hammer Strength (1000 Rep Showdown) — raw power + high volume
— Superman’s Iron Will (28-Day Upper/Lower Split) — lean muscle + full-body strength
— Hobbs’ Muscle Mayhem (28-Day GAINZ Challenge) — mass-building and brute strength
— John Wick’s Relentless Pursuit (28-Day AMRAP Challenge) — endurance + stamina
— Captain America’s Super Soldier Conditioning (Dirty 30’s Challenge 2.0) — high-intensity + agility
— Mad Max Fury Road (Filthy 50 Challenge 2.0) — grit + full-body conditioning
— Black Widow’s Agility Training (28-Day PHA Challenge) — flexibility + mobility
— Mission: Impossible Mobility (28-Day LAIT Challenge) — body control + functional movement
— Rocky’s Recovery Regimen (Kettlebell Training Camp Challenge v2) — mobility + rebuilding
— Wolverine’s Healing Factor (Recovery and Rebuilding Challenge) — restoration + regeneration

Here’s the Deal

I’m retiring my kettlebell bundles.
They’re awesome — but honestly, they’re too good of a deal.

Each program normally sells for $29–$37 — you get all 10 for just a few bucks each.

We already retired the Gladiator Games bundle. It’s gone.
Now it’s Hero Mode’s turn.
After this week, this one disappears forever.

-> Grab the Hero Mode Kettlebell Bundle Before It’s Gone

– Forest
Master of Science, Human Movement
Kettlebell Expert | Over-40 Training Specialist
KettlebellBasics.net

PS – Each of these programs was designed to make you strong, mobile, and resilient — not broken down. If you’ve been waiting to grab this deal, this is it.
PPS – Once Hero Mode retires, it’s gone for good — get your copy now.