new 300-Rep Spartan KB Challenge (workout inside)

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You might’ve heard me mention that our “Spartan Sprint” 28 Day Drop-a-Size Challenge is about to kick off!

Sign ups are coming through, we’re getting everything dialed in, and I thought I’d do something helpful before we kick things off…

I want to share a sample workout so you can see exactly what this training style looks like.

Check out the full program here –> “Spartan Sprint” 28 Day Drop-a-Size Challenge

You see, years ago, a group of athletes underwent rigorous training to prepare for physically demanding roles in a war movie. The goal was simple: build a lean, athletic, battle-ready physique using short, fast-paced conditioning sessions that demanded focus, effort, and grit.

This 15-minute Spartan Sprint workout borrows that same concept—using kettlebells, short sessions, and high output—to help you:

• Improve performance
• Get leaner and stronger
• Drop up to one clothes size in 28 days

Here’s a sample workout in the exact style we’ll use in the program:

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300-Rep Spartan KB Challenge

Warm-up (5 minutes)
Halos, assisted squats, light mobility and prep work.

Recommended kettlebell sizes
Beginners:
Men – 16 kg for swings & squats, 8 kg for get-ups
Women – 12 kg for swings & squats, 8 kg for get-ups

Intermediate:
Men – 20–24 kg for swings & squats, 12 kg for get-ups
Women – 16 kg for swings & squats, 12 kg for get-ups

The Workout (300 reps total)

  1. Two-hand kettlebell swings
    5 sets of 10 reps
    Work = rest (or alternate with a partner)
    50 reps total
  2. Partial get-ups (supine to elbow or half-kneeling)
    5 reps per arm
    3 sets per side
    30 reps
    Running total: 80 reps
  3. One-arm swing ladder
    10 left / 10 right
    15 left / 15 right
    20 left / 20 right
    Repeat once
    90 reps
    Running total: 170 reps
  4. Partial get-ups (half-kneeling to standing)
    5 reps per arm
    3 sets per side
    30 reps
    Running total: 200 reps
  5. Goblet squats
    3 sets of 12 reps
    Rest ~60 seconds between sets
    36 reps
    Running total: 236 reps
  6. Hand-to-hand swings
    4 sets of 16 reps
    Work = rest
    64 reps
    Total: 300 reps

Finish with light stretching and breathing.

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When you stack workouts like this most days—paired with the intermittent fasting plan you get free inside the challenge—and optionally the obstacle course conditioning bonus, you can absolutely expect noticeable fat loss, better conditioning, and a real drop in how your clothes fit over the next 28 days.

If you want the full plan, structure, accountability, and progression, you can check out the 28-Day Spartan Sprint Kettlebell Challenge at the link below:

-> “Spartan Sprint” 28 Day Drop-a-Size Challenge

Hope to see you on the inside!

– Forest and the FVT Team

15-minute single kettlebell workout

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One of the best things about kettlebells is this:

You can get a real, full-body, legitimate workout in a very short amount of time.

Strength.
Conditioning.
Heart rate up.
Muscles worked head to toe.

All with one kettlebell… maybe two.

For example, here’s a 15-minute Spartan Sprint workout:

(from the “Spartan Sprint” 28-day KB Challenge)

As many rounds as possible in 15 minutes of:

  • 10 goblet squats
  • 10 rows per side
  • 10 push-ups
  • 15 swings

In 15 minutes you’ve trained:

  • Legs
  • Glutes
  • Back
  • Chest
  • Shoulders
  • Grip
  • Core
  • And your engine

That’s the power of a well-designed kettlebell session.

Now imagine building an entire 28-day challenge around workouts like that.

That’s exactly what Spartan Sprint is.

These workouts aren’t random or slapped together.
They’re progressive, intentional, and structured.

You train 4–6x per week, for 15 minutes per session.

Some days are AMRAPs.
Some days are EMOMs.
Some days emphasize strength.
Some days push conditioning.

Different formats.
Different muscle emphasis.
All fitting together.

And here’s the simple math most people overlook:

The American Heart Association recommends 75 minutes of high-intensity training per week.

Five 15-minute sessions gets you there.

Strength.
Cardio.
Conditioning.

All covered.

If short, effective kettlebell workouts are something you’ve ever wanted — this is exactly that.

These are new, never-before-released sessions built specifically for the 15-minute format.

You also get:

  • Warrior Flow Isometrics
  • Feed the Beast: Modern Day Warrior
  • The CORE Kettlebell Challenge book
  • The original 300 Kettlebell Challenge (legacy bonus)

It’s a lot of value for a simple commitment.

You can check out all the details here:

–>> 15-minute single kettlebell workout

– Forest

How I Went From 4 to 11 Pull-Ups in 10 Weeks (top 2 drills inside)

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Back in 2011, during my Level II RKC, there was a pull-up requirement that humbled many strong people.

You had to perform a strict tactical pull-up:

— Start from a complete dead hang
— Thumbless grip
— No kicking, no swing
— Chest or neck to the bar
— Full controlled lower

Additionally, it had to be weighted.

— If you weighed under 220 lbs → 53 lb kettlebell
— If you weighed over 220 lbs → 35 lb kettlebell
— Hanging from your foot.

At the time, I was around 240 lbs.

Now. I was a former college and NFL offensive lineman. I’d spent years being strong, powerful, and hard to move.

But pull-ups? They were never my thing.

Even years after dropping 50–60 lbs post-NFL, I could only manage about 4 clean pull-ups when I started preparing for that cert.

So I had a very specific goal:

– Get strong enough to pass the weighted pull-up
– And get my bodyweight pull-ups up into double digits

What worked wasn’t grinding max reps or testing myself every week.

It followed a structured progression—very similar to what I now outline in my 0 to 20 Pull-Up Program—and layered in the right accessory drills at the right time.

Over about 10 weeks, I went from 4 pull-ups to 11 clean reps, and hit the required weighted pull-up.

Two drills in particular made a big difference once I could do a few solid reps.

Drill #1: Top-position push-away negatives

You start at the top of the pull-up (use a box or bench if needed), squeeze your back hard, touch chest or neck to the bar, then actively push yourself away from the bar and slowly control the descent.

Drill #2: Scapular pull-ups with a lean-back

From a dead hang, you pull your shoulders down and back without bending your elbows. Then you lean back slightly and push yourself “down” using your lats while looking toward the ceiling.

I didn’t replace my pull-up training with these.
I used them alongside it.

Now beginners need things like assisted vertical pulls, band-assisted reps, ring work, and negatives. But once you’re at 3–5 clean pull-ups, these drills train the stabilizers, clean up your mechanics, and help you progress without wrecking your elbows.

That exact structure is built into my 0 to 20 Pull-Up Program.

And right now, it’s bundled with:

– Bodyweight Strong 1.0
– Bodyweight Strong 2.0
– The 14-Day Steel Mace Challenge

All at a special, limited-time price.

This is the last call I’m sending for this bundle.

If you’ve been stuck at the same pull-up number for years—or want a smarter way to build them—this is the system:

–> 0-20 Pull Up Plan + Bodyweight Strong + 14-day Steel Mace Challenge

– Forest

PS – Even if you don’t grab the program, once you can do a few clean pull-ups, start incorporating those two drills. They’re a big reason I finally broke past my own plateau.

0 to 20 Pull-Ups – Complete Program Access (+ biggest mistakes to avoid)

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If you want to build serious pulling strength, there’s one benchmark that never lies: pull-ups.

That’s exactly why I created Operation Pull-Up — a complete program designed to take you from wherever you’re starting (zero, five, or anything in between) all the way up to 20 strict pull-ups.

How Operation Pull-Up Works

Operation Pull-Up runs in a 28-day challenge format, but it’s built in phases:

— Phase 1

— Phase 2

— Phase 3

— Etc.

You move through the phases at your own pace. Everyone progresses differently depending on their starting point, bodyweight, strength level, and recovery. Some people move faster, some slower — but the structure keeps pushing you forward until you hit 20.

The Two Biggest Pull-Up Mistakes I See

Before I tell you how to get the most out of this program, let’s talk about the mistakes that keep most people stuck.

Mistake #1: Only Doing Pull-Ups Once Per Week

This does not work.

Pull-ups respond best to frequency. You should think of pull-ups more like a skill than a body-part workout.

In Operation Pull-Up, you train pull-ups three times per week. Sessions are short — often just 10–15 minutes — but that consistent exposure is what drives progress.

Mistake #2: Going to Failure Every Session

Grinding every set to failure is a fast way to stall progress and irritate your elbows.

Again, this is skill-based strength. Most of your work should feel challenging but repeatable, not soul-crushing.

You’ll perform multiple sub-maximal sets throughout the week. Some weeks you’ll add two or three reps to your max. Other weeks you might only add one — or even hold steady.

What Happens If You Stick With It

If you follow the plan and respect the process, your pull-ups will go up.

You’ll build real pulling strength, improve technique, and develop the kind of back strength that carries over to everything else you do.

Get the Full Plan (Free Right Now)

Right now, Operation Pull-Up is included for free as part of Bodyweight Beast 2.0.

When you grab it, you also get:

— Bodyweight Beast 2.0 (full bodyweight training plan)

— Bodyweight Phase 1.0

— the 14-Day Steel Mace Challenge (a unique, athletic training style)

— My Core Kettlebell Challenge eBook

Even if you already own one of these, the rest easily makes this worth it.

This promotion is ending soon — so if pull-ups are something you want to finally master, now’s the time:

-> GO HERE NOW

Check it out and get started!

-Forest

12-min Mace + KB + BW Finisher

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Here’s a simple way to incorporate steel mace into your training beyond warm-ups and main lifts: use it as a finisher.

I like finishers because they let you hit grip, core, rotation, and conditioning without wrecking people’s joints or recovery.

Steel Mace + Kettlebell + Bodyweight Finisher

Total time: ~12 minutes
Format: EMOM (Every Minute on the Minute)

Set a timer to beep every minute. You’ll complete the work, then rest for whatever time remains in that minute.

Minute 1

• 20 kettlebell swings

Minute 2

• 5 steel Mace uppercut lunges (per side)

Minute 3

• 5 double burpees (That’s a burpee with two push-ups at the bottom — step or jump back based on comfort)

Repeat this 3-minute sequence for 4 total rounds.

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This finisher works especially well at the end of strength days because:

  • Swings reinforce hip power without heavy loading
  • Steel Mace uppercut lunges challenge core stability, shoulders, and balance
  • Burpees drive conditioning and mental toughness

If you’re new to steel mace or kettlebell work, don’t worry — I walk through this movement (and dozens of other foundational drills) inside my free 14-day challenge, where I break down setup, coaching cues, and common mistakes. Check it out below:

→ Bodyweight Beast 2.0 + Free 14-Day Steel Mace Challenge

One quick note since people have asked:

Right now, the Steel Mace Challenge is only available as a bonus when you pick up Bodyweight Strong. There’s no standalone option at the moment.

Will it be available on its own in the future? Possibly — but when it is, it’ll likely be priced about the same as Bodyweight Strong itself.

If you want steel mace training now, grabbing it as a bonus is the best deal you’ll see.

Train hard, and move well!

— Forest

Try This: 20-Minute Steel Mace Workout

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If you’ve been curious what Steel Mace Vinyasa training actually feels like, here’s a quick taste.

This is the 20-minute strength + conditioning block from one of the classes in the 14-Day Steel Mace Vinyasa Challenge.

(Full sessions also include smart warm-ups, flows, and cooldowns — but I wanted to keep this short and simple.)

Why this works so well:

  • Builds real strength without heavy loading
  • Lights up your core, grip, and shoulders
  • Improves balance and coordination
  • Feels powerful, athletic, and honestly… just fun
  • You finish feeling better than when you started

Here’s the 20-minute steel mace block:

20-Minute Steel Mace Strength Block

Format: 60 sec work / 30 sec rest
Run one learning round, then work sets

  1. Standing Cat–Cow (Single-Leg)
    Two-hand guard position. Pull mace behind head, crunch forward with a knee lift.
    → 60 sec (30 per side)
  2. Ballistic Squats
    Over-under grip. Squat, pull mace in, switch grip at the top.
    → 60 sec
  3. Warrior III RDL
    Single-leg hinge, mace stays close to the body.
    → 60 sec (30 per side – kickstand or full balance)
  4. Uppercut Lunge
    Step back and punch the mace up across the body.
    → 60 sec (30 per side)
  5. Four-Corner Balance
    Balance on one foot. Quarter squat and tap: front, side, back, curtsy.
    → 60 sec (30 per side)

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That’s it.

Rotational strength.
Core stability.
Grip and shoulder work.
All in about 20 minutes.

If this looks like your kind of training, the full video classes (with warm-ups, flows, and cooldowns) are included inside the free 14-Day Steel Mace Vinyasa Challenge — available right now as part of Stormproof Strength.

You can check it out here:

→ Bodyweight Beast 2.0 + Free 14-Day Steel Mace Challenge

– Forest

21-min “Basement Bodyweight Beast” workout

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We had a pretty big storm roll through Kansas City over the weekend.

On Saturday I wanted to run up to the studio and get my workout in… but yeah, that wasn’t happening.

So instead, I went downstairs, cleared a little space in the basement, and cranked out a Bodyweight Beast workout.

And honestly? It was awesome.

One of the things I love about bodyweight training is that if you actually know how to structure it right, you can get an insanely good workout anywhere—no gym, no equipment, no excuses.

That’s exactly what I do inside my Bodyweight Beast 2.0 program, which I just recently updated and put on sale as part of my Stormproof Strength event.

It’s my newest bodyweight course, and it’s built around full-body workouts that hit strength, conditioning, cardio, and core… without leaving you totally wrecked afterward.

You finish feeling strong and energized, not crushed. Huge win.

Here’s an example workout from Bodyweight Beast 2.0 that I actually ran this weekend:

Part 1 – 4 rounds, as fast as possible

  1. Rows – 10–15 reps
    You can do these under a table, with a TRX, or using a towel looped around a door frame (I show you all the options in the course).
  2. Walking lunges – 8 reps per leg
    Bodyweight or add load with a kettlebell, sandbag, backpack, whatever you’ve got.
  3. Spider push-ups – 5–8 reps per side
    I break these down step-by-step in the course.
  4. Glute bridge or hip thrust – 15–20 reps
    I show variations using bands, blocks, or added weight to really hit your posterior chain.

Part 2 – Core finisher
3 rounds of:
30 seconds work / 15 seconds rest

• Hollow body hold (multiple versions shown)
• Jumping jacks or high knees
• V-ups or tuck-ups (progressions included)
• Superman hold

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That’s total-body strength, conditioning, and core in about 20–22 minutes, depending on your pace.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

Stay warm,
Train anyway,
Forest

PS – Years ago, on my honeymoon (this was like 18 years ago), my wife and I were staying in Kauai, Hawaii—kind of in the middle of nowhere. No gym anywhere nearby.

I remember thinking, “What the hell am I supposed to do for workouts?”

I could do push-ups and sit-ups… but that was about it. I didn’t have the skills or the structure I have now around bodyweight training, calisthenics, yoga, mobility—none of it.

Fast forward to now, and I can build a legit, full-body, muscle-building, fat-burning workout in my basement with zero equipment.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

my A.M. Knee “Pre-Rehab” Routine (sequence inside)

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I was just putting the final touches on the video training for the 28-Day 8-Minute Knee Fix Challenge. (It kicks off this Monday!)

This is one of those challenges I honestly kind of also built for myself 🙂

I’ve had knee surgeries. I did all the physical therapy. There’s nothing “clinically wrong” with my knee anymore.

But the issue is… it still hurts sometimes!

What I’ve found is that when I stay consistent with a short, very specific rehab-style routine, my knee feels way better and stays way more stable.

For example, here’s a simple 8-minute routine from the program (videos included; and you actually get a new sequence, six days per week in the full challenge):

Minute 1 – Quad Sets + Straight Leg Raises
Minute 2 – Glute Bridges (slow squeeze at the top)
Minute 3 – Terminal Knee Extensions (banded)
Minute 4 – Hamstring Sliders or Eccentric Hamstring Curls
Minute 5 – Tibialis Raises (shin muscle work most people never train)
Minute 6 – Standing Calf Raises (slow tempo)
Minute 7 – Supported Split Squats or Step-Back Lunges (pain-free range)
Minute 8 – Ankle Mobility Rocks + Deep Squat Pry

If I do something like that first thing in the morning, every day, it makes a big difference.

It helps:

  • strengthen my hips
  • activate the right quad stability muscles
  • build hamstring support
  • strengthen calves and ankles
  • keep my knees mobile
  • improve knee tracking

I still train hard. I lift. I do kettlebells. I do yoga. I move most days.

But if I skip this specific stuff for a while, my knee flares up.

So I started this challenge again for myself — and I figured I might as well invite you to do it with me.

It’s only $15.

And honestly… what do you really have to lose?

Hope you’ll join me.

GO HERE NOW.

— Forest

5-Minute KB Knee Prep / Joint Health Flow

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If your knees are stiff, achy, or just don’t feel right anymore, your whole body pays the price.

This is because knee pain, nagging joint issues, and training setbacks often don’t start where they hurt… they start with poor knee mechanics and weak, under-supported joints.

The knees sit right between your hips and ankles. And when they lose mobility, strength, or stability, everything above and below them starts compensating.

It might show up as pain during squats or lunges, discomfort going up or down stairs, or that annoying ache that flares up after workouts.

That’s exactly why I created the 8-Minute Knee Fix — a 28-day program for people 40+ to start rebuilding knee health, fast.

You’ll get short, follow-along routines to reduce pain, build strength, and improve joint resilience — in just 8–10 minutes a day.

-> Click here to check it out

5-Minute Knee Prep / Joint Health Flow

Try this before your next workout to warm up your knees, improve blood flow, and activate the right muscles:

Quad Sets – 15–20 reps per side, squeeze hard at the top
Terminal Knee Extensions (banded or cable) – 12–15 reps per side
Step-Back Lunges – 6–8 reps per side, slow and controlled
Tibialis Raises (wall or bodyweight) – 15–20 reps
Glute Bridges – 10–12 reps, squeeze at the top

Just 5 minutes sets the tone for smoother movement and safer training.

-> Get the full program here

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

23-min Strength Interval KB Workout for Over 50s

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*This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

Designed specifically for individuals 50+, today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

23 Min Strength Interval KB Workout for Over 50s

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

— Single / Double KB Press x 8

— Single / Double KB Front Squat x 8

— Horn grab / Double KB Clean x 10

— Single Arm KB Row x 12 per side

— Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 8 minutes:

— Friendly Burpee – 5

— Bodyweight / KB Walking Lunge w/ Balance – 8 per leg

— Plank – :30 hold

— Skater hops – 10 per side

This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

— Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net