Warrior Flow Iso Workout + Steel Mace Bonus

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Thanksgiving Weekend here in the US is officially over.

And honestly… this past stretch was intense!

The original plan was to slow things down a bit… but between running the studio, pushing through the holiday week, and staying on top of my degree work… it’s been kind of a grind.

Today was the first real moment I’ve had to take a breath.

So instead of blasting you with another promo…

I want to send you a workout.

This one is very similar to what I did on Thanksgiving morning — at home, limited space, cold outside, no excuses.

It’s built from the same foundation as my Warrior Flow Isometrics system.

If you’ve never messed with this style before, here’s the short version:

It blends:

– Isometric strength
– Controlled yoga-based movement
– Core tension and joint integrity
– Real-world, usable strength

You’re building strength and mobility at the same time — not just stretching for the sake of stretching.

Here’s today’s Warrior Flow Isometrics Workout:

Hold each exercise for 30 seconds, broken into different positions—10 seconds in each position. Rest 15 seconds, then move to the next exercise. Rest 60 seconds between rounds; do 3 rounds total:

Crescent Lunge Hold

  • Position 1: High Lunge – Slightly bent front knee, back leg extended, spine tall.
  • Position 2: Mid Lunge – Lower the hips, bending the front knee further.
  • Position 3: Low Lunge – Sink completely into the lunge with a 90-degree angle in the front knee.

Warrior III Bend and Straighten Hold

  • Position 1: Bent Leg – Begin with the back leg bent and close to the planted leg, arms reaching forward, core tight.
  • Position 2: Extended Leg – Slowly extend the back leg fully, reaching into Warrior III position, with arms and back leg creating a straight line.

3-Position Push-Up Hold

  • Position 1: High Push-Up – Full plank with arms fully extended.
  • Position 2: Mid Push-Up – Lower halfway, elbows bent at 90 degrees.
  • Position 3: Low Push-Up – Lower to just above the ground.

Locust Pose Hold

  • Position 1: Low Lift – Chest, arms, and legs slightly lifted.
  • Position 2: Mid Lift – Arms and legs parallel to the floor.
  • Position 3: Full Lift – Lift as high as possible, squeezing glutes and back.

Dead Bug Hold

  • Position 1: Arms and Legs Up – Hold with arms up and knees bent.
  • Position 2: Extend Right Arm and Left Leg – Lower without lifting the lower back off the floor.
  • Position 3: Extend Left Arm and Right Leg – Repeat on the other side.

OPTIONAL FINISHER – HIIT Workout #1 (can also do on off day):
30 seconds kettlebell squat -> press (alternate sides each set) or burpees or other high-intensity move, followed by 60 seconds rest.
Repeat 8 times.

#

If you’re stuck in your basement, garage, or living room because of weather… this one will hit.

Now, real quick — here’s where all of this is headed long term:

Kettlebell.
Isometrics.
Steel mace.
Yoga.
Recovery.
Even the Sober Warrior work.

It’s all one unified system for strength, movement, and resilience — just expressed through different tools.

On that note…

Over the past couple of months, I’ve been going through a steel mace certification process to deepen my own training and coaching with the tool. Right now, I’m finishing up the final video submissions for that.

I’m not formally rolling out standalone steel mace programs yet.

But here’s what I will do:

If you grab Warrior Flow Isometrics using the link below, I’ll include a bonus package of steel mace flows I’m personally developing and training with right now.

You’ll get:
– The first two steel mace flow recordings immediately
– Plus all remaining recordings as I finish them over the next month

No extra charge — just a bonus for people inside Warrior Flow.

Use this link -> Warrior Flow Isometrics + Steel Mace Bonus

– Forest

Internet Fitness vs Smart KB Training (Most Get This Wrong)

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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

300 KB Training Program

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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

20-min Thanksgiving KB Workout + Early Black Friday Access

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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

15min “Trident of the Deep” Full-Body KB Abs

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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

8-Minute Lower Back Fix – Week 1 / Day 3 (free sample)

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Today I’m going to give you a sample sequence from my 8-Minute Lower Back Fix program. This is Week One, Day Three.

This one is surprising because it’s one of those routines where, if you do it in the right order with the right muscle activation, it can instantly reduce tension and make your lower back feel a little better.

Whether your back pain is coming from tight hips, posture/anterior pelvic tilt, stiffness, old injuries, disc issues, or a little combination of everything (which is very common), this can be helpful.

As always, use caution. If any of these are contraindicated for you, don’t do them. This is not medical advice.

That said, for a lot of people looking for some relief, it can be a great way to build your core and alleviate lower back discomfort in a safe, effective way.

Here’s the routine:

1. Bridge Hold – 20–30 seconds
— Lie on your back, lift your hips, and squeeze your glutes.
— Bonus: Wrap a mini loop band around your knees and press outward for extra glute activation if you have one available.

2. Modified Side Plank
— Roll to your side. Knees bent, elbow under your shoulder.
— Lift your hips off the floor. Brace your core.
— Knees, hips, and shoulders should form a straight line.
— Great anti-rotation drill that strengthens the deep core.

3. Seated External Hip Rotation Stretch
— Sit on the floor if you’re flexible, or on a chair if your hips are tighter.
— Cross one ankle over the opposite knee.
— You can pull the knee up or gently press it down to feel the stretch in different areas.
— You can also lean forward slightly.

4. Modified Standing Pallof Press (at-home version)
— Use a small household object—like a gallon of milk, backpack, or light kettlebell.
— Hold it at chest height. Stand tall, bend your knees slightly, and brace your core.
— Slowly press your hands straight out in front of you.
— Keep your core tight and don’t let your body rotate or sway.
— Bring the object back to your chest with control and repeat.

This is the type of stuff you’ll find in 8-Minute Lower Back Fix — simple, intelligent progressions that take just a few minutes a day. You can do them at home, before you lift, at the gym, or wherever you train.

If you want the full course with follow-along videos, daily routines, and the structured 28-day progression, click the link below and grab it now:

-> 8-Minute Lower Back Fix

Give this sequence a try today — I think you’ll feel the difference.

– Forest

McGill Curl-Up

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Let’s talk about something you’ve probably heard a million times:

“If your lower back hurts, you need to strengthen your core.”

That advice is 100% true… but most people interpret it completely wrong.

They hear “core” and think crunch machines, sit-ups, planks for 2 minutes, hanging leg raises, ab wheels, or “burn the abs!”- type stuff.

Now — before I go any further — there’s nothing wrong with those movements if your goal is visible abs. If you’re bodybuilding or trying to look like a cover model, those exercises can absolutely help you build the muscles that show.

But here’s the mistake:

“Show core” (your six-pack) is NOT the same thing as your “go core” (your deep stabilizers).

Your six-pack muscles flex your spine, making your abs look good.

Your deep-core muscles stabilize your spine, protect your lower back, and keep you strong when you hinge, squat, rotate, carry, or lift anything heavy.

And these two systems are VERY different.

This is where people get tripped up. They hear “strengthen your core for lower back health,” then go hammer a bunch of crunches or sit-ups, never touch the deep stabilizers, and wonder why their back still feels stiff, cranky, or vulnerable.

Here’s the truth: if you want to fix or prevent lower back pain, you need a stable spine, not a flexed one.

This is exactly what world-renowned spine researcher Dr. Stuart McGill teaches. His focus is on anti-movement: anti-extension, anti-rotation, anti-lateral flexion.

Meaning: your core’s job isn’t to curl forward (like a crunch). It’s to resist movement so your spine stays safe under load.

And one of McGill’s most effective neutral-spine exercises is the McGill Curl-Up.

Most people know the basic curl-up, but the McGill version is completely different. It’s not a flexion exercise at all — it’s a neutral-spine stability drill designed to keep the lower back from bending.

Key aspects of the McGill Curl-Up:

It maintains lumbar neutrality: the goal is to keep the spine in its natural neutral curve and avoid bending or flattening the lower back.

Hands under the low back provide feedback so you can feel if the spine is trying to move.

You lift your head and shoulders only slightly by engaging the core — not by curling the torso forward.

It focuses on spinal stability and stiffness, strengthening the core in a way that protects the spine instead of bending it.

How to perform it:

— One leg straight, one knee bent
— Hands under the small of your back
— Lift only your head and shoulders slightly off the ground
— Hold for 10 seconds

You’ll feel this in the deep stabilizers that actually protect your spine—not your six-pack.

This is the kind of “go core” work that actually fixes lower-back tightness and makes you more resilient during deadlifts, swings, squats, rows, runs, and even just bending over to pick up a sock.

It’s the difference between having a body that looks strong… and a spine that moves strong.

And this is just ONE example of what we build into the 8-Minute Lower Back Fix.

The program blends McGill-style core stability, hip mobility, controlled movement, activation drills, breath mechanics, and yoga-based resets into a routine that takes less than 10 minutes a day.

If you want the follow-along videos, daily sequences, and the whole 28-day progression, you can grab it here:

-> 8-Minute Lower Back Fix (on sale this week)

Talk soon,
Forest

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

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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

How to keep training hard after 50 (without getting wrecked)

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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

Lifetime KB Evolution – Sample Workout

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If you’re 50+ and want to stay strong, mobile, and pain-free… this is one of my favorite “simple but powerful” KB sessions.

Try the workout below — then check out the full 28-day program here:
Lifetime Kettlebell Evolution (Full Program)
https://forestvance.lpages.co/lifetime-kettlebell-evolution/

LIFETIME KETTLEBELL EVOLUTION — 50+ EDITION

PART 1 — Power
3–6 rounds
Two-hand swings or 1-arm swings
Recommended weights:
Beginner: 12–16 kg (men), 8–12 kg (women)
Intermediate: 20–24 kg (men), 12–16 kg (women)
Advanced: 24–32 kg (men), 16–20 kg (women)
10–15 reps
(Choose what feels best for your back + hips.)

PART 2 — Strength & Conditioning
3 rounds

Split squats (:30/side) or Goblet squats (:60)
Recommended weights:
Beginner: 8–12 kg
Intermediate: 12–20 kg
Advanced: 20–28 kg
(If lunges bother your knees — goblet squats are perfect.)

Burpees (modify as needed)
Modification options:
Box/bench burpee
Step-back burpee
Wall burpee

PART 3 — Core & Stability
3 rounds

Rack march / carry (:30/side)
Recommended weights:
Use one size heavier than your pressing weight.
(Challenging but stable. No leaning or twisting.)

Supported side plank (:30/side)
Start from table position (yoga): bottom knee down, top leg long.
Joint-friendly but still hits obliques and hips.

If you liked this workout and want the full plan — complete with programming, guidance, and coaching for the 50+ crowd — grab it here:
Get the Full Lifetime KB Evolution Program
https://forestvance.lpages.co/lifetime-kettlebell-evolution/

Talk soon,
Forest Vance, MS, RYT-200
Former Pro Athlete • Kettlebell Coach • Creator of the Ageless Warrior Programs

P.S. Do you notice all the little details I added to this workout? This is exactly the kind of thing I cover in the full program — both in the workouts and the walk-through videos.

The reality is, 95%+ of programs out there aren’t built with this demographic in mind, and most coaches don’t work with 50+ clients in person every day like I do. That’s why this program is different.

I’ve worked with thousands of clients in person, and I already know what tends to go wrong… what movements usually flare up injuries… what to modify… and how to build joint-friendly progressions that still get results.

I put all of that into my programs — and that’s why they’ve been so popular (I’ve sold tens of thousands of workout plans over the last 15 years).

If you’re interested, grab the full program here:
Lifetime Kettlebell Evolution (Full Program)
https://forestvance.lpages.co/lifetime-kettlebell-evolution/