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 🥶

—

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:

#

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

#

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

I recently started working with a new client. Great energy, very motivated. They’ve lost about 30–40 pounds so far, have a few old injuries from years back, and now want to gain some strength and muscle—and do it at home.

They also want to build some core strength and tighten up their midsection.

So we were chatting, and I put together a home workout program. Now listen — if you have the luxury of a full gym setup as I do at the studio with barbells, pull-up bars, kettlebells, dumbbells, steel maces, plyo boxes, and all that good stuff… great.

But if you don’t? That’s totally fine too.

I was able to write a solid program with minimal equipment, and I think some excellent progress can be made with it.

Here’s the deal, though — this is what I actually recommended long-term.

First, something like Warrior Flow Isometrics is perfect if you’re getting back into training, dealing with old injuries, or need to work on your core seriously. This client was doing a bunch of sit-ups, and I mentioned that there are many better ways to train your core and build real static strength. They’re also not doing much lower-body work, so even a Warrior Flow–style isometric lower-body session would be killer right now.

Now, there are some things you miss when you use zero added load. So I’d definitely want to layer in some kettlebell work too. Something like my Norwegian 4×4 Kettlebell Program would add great conditioning on top of everything else and would be an excellent complement to the isometrics.

And then the icing on the cake…

They mentioned their shoulders can get a little cranky at times. I shared that steel mace training is relatively new and that I’ve really leaned into it— it’s been a fantastic addition. It fills in a lot of gaps and hits things that nothing else quite does.

So that’s my recommendation.

If you’re in a similar spot and trying to do the same thing — build strength, protect your joints, tighten up your core, and improve conditioning without beating your body up — I’d recommend you pick up the training package I’ve got available this week:

• Warrior Flow Isometrics
• Norwegian 4×4 Kettlebell
• Bonus Steel Mace Training

It’s on sale this week, and I’ll send you the steel mace bonus along with it:

-> Norweigian 4×4 KB + Warrior Flow Isometrics + 8-session Steel Mace Series

Check it out — hope you enjoy it, and I’ll talk to you soon!

– Forest

PS — Here’s the Norwegian 4×4 Kettlebell workout I referenced in the subject line:

WORKOUT 1

PART 1
Each round is 4 minutes of work, followed by 1–2+ minutes of full rest (get as close to fully recovered as possible).
Perform each exercise for 45 seconds, then move to the next with 1 second of rest in between.
Complete 4 total rounds.

1. Kettlebell swing → kettlebell snatch (switch sides halfway)
2. Knee push-ups → toes push-ups
3. Bodyweight or KB goblet alternating reverse lunges (switch sides halfway)
4. Single-arm kettlebell rows (switch sides halfway)
5. Modified → regular burpees

FINISHER
Do as many reps as you can of each move for :30, resting :15 between moves.
Complete 3 total rounds:

– Bicycle crunches
– High plank → low plank