5-Minute Hip Reset Flow for KB Lifters 40+

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If your hips are tight, locked up, or just off, everything else pays the price.

That’s because most back pain, stiff knees, and nagging injuries don’t actually start where they hurt… they start with hips that aren’t moving the way they’re supposed to.

Your hips are the power center of your body. When they lose mobility, everything else starts compensating.

That’s why I created the 8-Minute Hip Fix — a 28-day program designed for people 40+ to unlock hip mobility quickly.

You’ll get short, follow-along routines that relieve pain, build strength, and boost performance in just 8–10 minutes daily.

Check it out here -> Daily 8 Minute Hip Fix

5-Minute Hip Reset Flow
Try this quick routine before your next workout to loosen your hips and activate the right muscles:

  • Glute Bridges – 10–12 reps, hold/squeeze at the top
  • Bird Dogs – 6–8 reps per side, slow and controlled
  • Cossack Squats – 4–5 per side, keep chest tall
  • Hip Airplanes – 3–4 per side (hold wall for support if needed)
  • Banded Good Mornings – 15 reps, hinge + glute drive

Just 5 minutes can reset your hips for stronger, safer training.

Get the full 28-day program here -> 8-Minute Hip Fix

– Forest
MS Human Movement | CPT | RYT-200
ForestVanceTraining.com | KettlebellBasics.net

5-Minute Kettlebell Warm-Up (flash sale inside)

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Next year, I’ll need to recertify my kettlebell certification, which, for me, means hitting 100 snatches with a 63 lb bell in 5 minutes.

Obviously, the #1 thing I need to do is… work on KB snatches. But I also know that if I want to stay healthy, recover faster, and keep training consistently, I have to focus on mobility and prep.

That’s where my Regenerate 2.0 program comes in — and it’s on flash sale this weekend. Honestly, I use this program as much as any other I’ve ever created. The short 3–6 minute routines make a huge difference.

Here’s one example warm-up I’ve been using before kettlebell sessions (not just snatches — it works for any KB workout):

5-Minute Kettlebell Warm-Up

  1. Cat-Cow with Breath – 30 sec
  2. Hip Flexor Rock-Backs – 5 reps per side
  3. Shoulder Openers (Thread the Needle) – 5 reps per side
  4. Glute Bridge with Reach – 8 reps
  5. KB Halos (light bell) – 5 each direction
  6. Overhead KB Hold (light bell) – 15 sec per arm

Takes about 5 minutes. Gets you moving, primed, and ready to go.

The truth is, if I only did this once in a while, it wouldn’t do much. The magic is in daily mobility and flexibility practice — 3 to 6 minutes a day, consistently. That’s why Regenerate 2.0 has been one of my best-selling programs ever (and why I just brought it back for a weekend-only sale).

-> Click here to grab Regenerate 2.0 while the flash sale is live

Stay strong, stay mobile,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor

Bodyweight “Century Test” (could you pass?)

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Back around 2015, I took something called the Progressive Calisthenics Certification.

To pass, you had to complete The Century Test: 100 total reps across four fundamental calisthenic moves — in 8 minutes or less.

Here’s the men’s version:

  • 40 squats (full depth)
  • 30 push-ups (strict form)
  • 20 hanging knee raises
  • 10 full pull-ups or chin-ups

The women’s version:

  • 40 squats
  • 30 kneeling push-ups
  • 20 hanging knee raises
  • 10 inverted rows

Rules: you had to do them in this exact order, each exercise in one unbroken set. You could rest between moves, but not mid-set. Form had to be clean — no half-reps, no kipping, no cheating.

Even just reading through that list, you probably started asking yourself: Could I do it?

That’s why it’s such a powerful benchmark — simple to understand, tough to execute, and a great standard to train for.

For me — I’m a big dude, not naturally great at bodyweight stuff — it took some serious prep to nail all the standards. But I did it. And I still think it’s a great benchmark almost anyone can work up to.

If you want a structured plan to get there, that’s exactly what my Project Bodyweight³ program is built around.

It’s based on the same principles I learned through the PCC, Convict Conditioning, my yoga teacher training, and 20+ years in fitness.

It’ll help you shred fat, gain lean muscle, and build the strength + mobility to crush challenges like this.

→ Check out Project Bodyweight³ here (back by popular demand)

– Forest

Herschel Walker Zero-Equipment Routine (workout inside)

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Back in high school, I stumbled across how Herschel Walker got so shredded — and it wasn’t gym time.

He used only bodyweight stuff: push-ups, sit-ups… and some uphill sprint repeats on a dirt road. No fancy gear, just grit and consistency.

Here’s the twist — as he got stronger, he dialed it way up:

  • Hundreds (or more) of push-ups and sit-ups per day
  • Mixes like one-arm push-ups, diamond variations, dips, pull-ups, and pistol squats
  • Sprinting hills, martial arts, dancing, even farm chores — basically, anything to move

What you can steal from this:

  • Start simple, like he did: push-ups, sit-ups, sprints.
  • Keep adding volume or variation to challenge yourself.
  • Mix it up — variety builds real athleticism.
  • And stay consistent — even when nobody’s watching — that’s where results come from.

That mindset formed the root of Project Bodyweight³. It’s how I took 17 lbs of fat off, gained lean muscle, and stayed athletic — without stepping foot in a gym.

Want to see how to structure it into a full 6-week plan?

→ Check it out here

– Forest

PS – Herschel-Inspired Bodyweight³ Workout (try this today):

1. 8-min AMRAP (as many rounds as possible)

  • 5 burpees
  • 5 pull-ups (or 15 inverted rows)
  • :20 handstand hold on the wall (or floor pike holds)

2. 8-min Ladder
Start with 4 reps each → then 6 → then 8… keep climbing:

  • Walking prisoner lunges (each side)
  • Close grip push-ups

3. Sprint Intervals (x5)

Rest = whatever time’s left after your run
(Ex: Run in 45s → rest 45s. Run in 60s → rest 30s.)

Run ~200 yards

Start a new set every 90 seconds

KB Ladder Challenge Workout + Get Hybrid Strength 3.0 Free

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One of my favorite ways to get stronger without adding weight is the ladder method.

It’s also a big part of the approach I use in my new Upper-Lower KB Strength System (out this week with 3 free bonuses -> check it out here)

Instead of piling more plates on the bar (which isn’t always realistic after 40), you use rep ladders to create overload:

  • Start with a low rep count (say 1 or 2 per side).
  • Add a rep each round until you hit a peak.
  • Drop back down and repeat.

This increases time under tension, builds volume safely, and challenges your muscles in a new way — without having to go heavier.

Here’s an example you can try today:

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KB Ladder Challenge (sample from the new Upper-Lower KB Strength System)

Part 1 – KB Clean + Press Ladder

  • Do 1 rep per side
  • Without rest, do 2 per side
  • Then 3, then 4 per side
  • Rest ~60 seconds and repeat for 3 total ladder climbs

Part 2 – Density Circuit (4 rounds):

  • 5 double burpees
  • 12 one-arm KB rows per side

Part 3 – Push/Pull (4 rounds):

  • 8 KB figure 8 to holds per side
  • 12 close-grip push-ups

Part 4 – Conditioning Finisher (10 minutes):

  • Steady jog/row/bike at 60–70%
  • Every 2 minutes, stop for a 30-sec low alligator hold

Try it out and feel how ladders push your strength without beating up your joints.

And here’s the cool part: this is just one method. In my Hybrid Strength 3.0 program (which you’ll get FREE this week with the new Upper-Lower KB Strength System), I go deep into methods like:

  • Tempo training (slowing reps to create tension)
  • Isometrics (holding positions for max strength)
  • Supersets (pairing moves for more volume and intensity)

Grab the new program + get Hybrid Strength 3.0 as a bonus here:

-> Upper-Lower KB Strength System + Hybrid Strength 3.0

Train smart,
– Forest

PS – Hybrid Strength 3.0 is a full program on its own… and it’s yours free this week when you grab the Upper-Lower KB Strength System. Don’t miss it:

-> Upper-Lower KB Strength System + Hybrid Strength 3.0

300-rep KBs for Abs Challenge + 2025 Labor Day Sale #3

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Hey, happy Saturday —

I’m about to head out and teach a kettlebell workout this morning at my studio. Should be a fun one. We’re prepping for an event coming up in a couple of weeks, so everyone should have some great energy and be ready to rock.

But before I do that, I want to share a sample kettlebells-for-abs workout with you. It’s a great one you can do with just a kettlebell or two, anytime, any place.

-> Today’s feature in my Labor Day Flash Sale is the Kettlebell Abs Mega Pack.

Here’s the deal: for the last couple of days, I’ve been putting one of my top-selling programs on sale for a single day only. In case you missed it, today is all about kettlebell abs.

And this one’s big — it’s actually a 3-for-1 special:

  • Kettlebells for Abs
  • Kettlebell Abocalypse
  • Kettlebells for Abs Challenge 3.0
  • my 20-in-6 Nutrition Challenge as a free bonus

All for just $29 today only.

Now — check out this sample workout. Some of the routines in this bundle are short finishers. This one’s a full-on challenge:

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300-rep KBs for Abs Challenge

PART 1 (90 reps total)
Do the first exercise, rest 30 sec. Repeat 3x before moving on. Rest 60 sec between rounds. Do 3 rounds total:

  • 10 hand-to-hand KB swings (5 per side)
  • 5 one-arm KB presses per side
  • 5 reverse KB goblet lunges per side

PART 2 (90 reps total)
3 rounds, as fast as possible, alternating back and forth:

  • 10 one-arm KB rows per side
  • 10 spider climbs (5 per side) — add a push-up after every 2 spider climbs

PART 3 (120 reps total)
Every minute on the minute (EMOM) x 4 rounds:

  • 5 burpees
  • 5 side plank hold w/ leg raise per side
  • 15 prone skydivers (hold 1 sec at top of each rep)

#

That’s 300 total reps — a full-body blast that lights up your core from every angle.

-> Grab the complete Kettlebell Abs Mega Pack (3-for-1 + bonus) (Labor Day Flash Sale, one day only):

Enjoy the workout — and I’ll see you on the inside.

– Forest

PS – Tomorrow we roll into the next flash-sale program. Don’t miss today’s abs deal — it ends at midnight.

Ultimate KB Challenge (flash sale + sample workout)

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Day 2 of my Labor Day Flash Sale is live.

Today only: Ultimate Kettlebell Challenge Workouts — Grab it Here Now

Inside, you’ll get 33 unique KB challenge workouts … 8+ weeks of training where you never repeat the same workout twice … plus 2 powerful bonuses.

Here’s a sample straight from the program:

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Workout 12 – Kettlebell & Bodyweight Beat Down

Part 1 – Core/Lower Body Pairing

  • Plank – max reps in 25 sec
  • Reverse KB Goblet Lunge – max reps in 25 sec

Rest ~15 sec between moves. Do 4 sets total of each.

Part 2 – Push/Conditioning Pairing

  • 12 Push-ups
  • 12 Kettlebell Swings

As many rounds as possible in 5 minutes.

Part 3 – Finisher

  • 7 reps each: Single Arm KB Press → KB Rack Squat → KB Bent Row (don’t set the bell down)
  • Set KB down → 7 Burpees

Repeat sequence 4x (2x per side).

#

Looks simple on paper … but once you try it, you’ll be a believer 😉

This flash deal is gone at midnight -> Grab Ultimate KB Challenge Workouts

Talk soon,
Forest

Project Bodyweight³ (free sample workout + flash sale)

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Today kicks off Day 1 of my Labor Day Flash Sale!

Project Bodyweight³ (Cubed) is on special for today only – plus, you’ll get my No Gym? No Excuse! guide FREE.

Grab it here now:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Sample Workout – 23-Min At-Home Bodyweight Power Session

PART 1 – Chin-Up Ladder
1 rep → rest 30 sec
2 reps → rest 45 sec
3 reps → rest 60 sec
Repeat 3x
(Too easy? Try 2/4/6 instead)

PART 2 – Upper Body Complex (3 rounds)
• 30 mountain climbers
• 20 push-ups
• 10 spiderman climbs
• 5 burpees

PART 3 – Lower Body Complex (3 rounds)
• 10 squat jumps
• 10 reverse lunges / leg
• 10 step ups / leg
• 20 bodyweight squats

Total time: about 23 minutes. Legs = toast. Core = fried. Lungs = burning.

That’s just a taste of what’s inside Project Bodyweight³ — a full 21-week system designed to help you shred fat, build lean muscle, and get athletic again.

Grab today’s deal before midnight:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Talk soon,
Forest

12 in 12 KB Challenge

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Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells?

Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

How is this possible? A few quick keys:

  • Consistency → showing up for the right KB workouts each week
  • Customization → built around your level, time, equipment, injuries
  • Nutrition → the right calories/macros + food you’ll actually eat
  • Accountability → daily check-ins so you stay on track

That’s the difference between a cookie-cutter $29 program and a personalized plan.

If you’re ready to make this happen — Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

Talk soon,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a real example of what a week 3 workout from a coaching client looked like — and why each piece was there:

Warm-up (5 minutes)

  • Glute bridges x12 → activate glutes, open tight hips
  • 90/90 hip openers x5/side → mobilize hips before swings/snatches
  • Cat-cows x8 → get spine moving before hinging
  • Shoulder dislocates (band or PVC) x10 → prep shoulders for overhead work

Built for this client who had tight hips and rounded shoulders from desk work.

Main Lift (KB Snatch, 10×5/side)

  • Start with 16kg (35 lbs) KB
  • Focus = smooth form, controlled breathing, building volume safely

By week 3 we’d already established a base with swings/cleans – this was the logical next step.

Accessory Strength (Core Stability, 3 rounds)

  • Plank hold, 30 sec
  • Side plank, 20 sec/side
  • Hanging knee raises x8 (or lying leg raises if equipment limited)

Core stability = protect low back, build strength for KB lifts.

Conditioning Finisher (8 min AMRAP)

  • 10 KB swings (moderate weight)
  • 10 push-ups (hands elevated on bench)
  • 100m fast walk or march in place (low impact option)

The client wanted extra conditioning without hammering the knees.

Mobility Cool-Down (5 minutes)

  • Standing calf stretch, 30 sec/side → loosen ankles (helped knee stability)
  • Couch stretch, 30 sec/side → open quads/hip flexors from sitting
  • Single-leg balance drill, 20 sec/side → improve knee stability
  • Supine hamstring stretch, 20 sec/side → relieve tight posterior chain

Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells? Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

#1 over 40 KB mistake

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In my 19 years in the fitness industry, I’ve seen one mistake wreck more transformations than anything else:

Going too hard, too fast.

Here’s how it usually plays out:

  • Week 1: Fired up, crushing every workout
  • Week 2: Soreness sets in, but you push through
  • Week 3: Joint pain, fatigue, maybe a minor injury
  • Week 4: You quit (or get forced to stop)

Sound familiar?

The problem isn’t kettlebells—it’s the approach.

After 40, your body demands a smarter strategy. You can’t train like you’re 25 anymore.

That’s why the Drop-a-Size Challenge 4.0 starts with a Foundation Week that focuses on:

  • Perfect form over heavy weight
  • Movement quality over quantity
  • Building the habit, not breaking your body
  • Prepping your joints for what’s coming

From there, we progressively build:

  • Week 2: Proven fat-burning combos
  • Week 3: Advanced metabolic circuits
  • Week 4: Peak performance workouts

The result?

Joel Robinson: “Loved the program!! I was looking for new ways to condition myself…and found it with this program!!”

Carolyn Rudin: “I lost five pounds. Endurance is hugely improved. Definite improvements in overall muscle definition.”

They didn’t just survive 28 days—they thrived. Because we built them up instead of breaking them down.

Want to experience this smart, sustainable approach?

The challenge kicks off Monday, August 25th.

-> Join the over 40 adults transforming their bodies the RIGHT way – with kettlebells!

Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a Week 3 workout sample—notice how we add complexity while keeping it joint-friendly:

Circuit 1:
Do 60 sec of exercise 1 → rest 15 sec → 60 sec of exercise 2 → rest 15 sec.
Repeat x3.

  • Single (30 sec/side) or double (60 sec) KB floor press
  • Alternating reverse lunges

Circuit 2 (every 3 minutes):

  • 7 KB presses/side
  • 12 KB slingshots/side
  • 10 plank knee taps
  • 15 skater hops

Circuit 3:
30 sec each → rest 15 sec → repeat x3.

  • KB crush or towel curl
  • KB pullover + skullcrusher

Your rest is the time left until the next 3-min interval. Do 3 rounds total.