Most Ageless Warriors aren’t trying to get stage-ready shredded.

But you do want to drop the love handles.

You want a flat, defined midsection.

You want to look solid in a T-shirt and feel confident when you take it off.

You want to be strong, athletic, and built like someone who trains with purpose.

And here’s the truth:

You don’t need to get to 6% body fat to make that happen.

In fact, you’re probably closer than you think.

What most guys are missing is how they train their core.

They’re doing endless crunches, sit-ups, and random circuits… but never actually challenging their abs the way they would with any other muscle group.

The real key? You train your abs like you train everything else.

Progressive overload.
Multiple planes of motion.
Actual resistance.

Here’s how I figured it out…

I spent over a decade as a 300+ pound offensive lineman. Strong as hell. In shape—just not lean.

Later, I lost 60+ pounds. I wasn’t ripped, but I felt great, looked athletic, and could move like an athlete again.

Then for my 40th birthday, I took it a step further. Cleaned up my diet, trained consistently, and yes—I got visible abs.

But I wasn’t 6% body fat. More like 10-12%.

The bigger takeaway? I felt strong, looked fit, and could wear anything with confidence.

And it wasn’t because I did more cardio.

It was because I started training my core like I meant it.

Here’s a sample abs workout to show what I mean:

Complete 3 rounds of the following:

1. Turkish Get-Up – 1 per side
   One of the best moves for total-body core strength, especially external obliques
2. Single / Double KB Good Morning – 10
   Hits the posterior chain—glutes, hamstrings, spinal erectors
3. Tall Kneeling KB Halo – 8 reps each direction
   Go as heavy as you can with good form! – hammers internal obliques / deep core stabilizers
4. Hanging OR Lying Leg Raise – 10
   Targets the rectus abdominis

This kind of training shapes your midsection, strengthens your core for lifting and life, and—paired with moderate fat loss—helps you build a flat, strong, functional core.

Want more workouts like this?

Check out my Kettlebells for Abs program—it’s designed to help guys over 40 build real core strength without endless cardio or crash diets -> https://forestvance.lpages.co/kettlebell-abocalypse-2025/

P.S. Someone always asks, “Won’t training abs with resistance make your waist bigger?”

Unless you’re prepping for a bodybuilding show, no.

If you’re carrying belly fat, what you need is to lose body fat—and that’s where the right training and nutrition plan come together.

I include both in my programs.

You can build a lean, strong, functional midsection—without starving yourself or chasing six-pack perfection.

You just need the right plan—and a little consistency.

I was talking to a client the other day who said their #1 “problem area” was their midsection.

They’d tried core workouts. Diet tweaks. Random ab circuits.

But nothing was moving the needle.

I told them something most people haven’t tried: a kettlebell-based abs specialization plan—a full 28-day cycle where every session is designed to carve your core and tighten your midsection.

Not a few crunches at the end of your workout.
Not another random fat-burning circuit.

This is a dedicated approach that works your abs from every angle using the power of kettlebell training—and it’s the foundation of our 3-for-1 KBs for Abs Summer Shred Special, happening now.

Try This: “Rippers” – KBs for Abs Sample Workout

Complete 3 rounds of the following circuit.
Rest as needed between exercises. Rest 60 seconds between rounds.

1. KB Swing to Goblet Squat to Press-Out – 10 reps
   (Women: 12kg+, Men: 20kg+ recommended)
2. Semi-Circle Mountain Climbers – 20 each leg
3. ½ Turkish Get-Up with Hip Bridge – 3 each side
4. Hand-to-Hand KB Swings – 10 each side
   (Women: 12kg+, Men: 20kg+ recommended)

Finisher – 3 Rounds

Do each move for :40 on / :20 rest. Rest 60 seconds between rounds:

1. Broad Jump to Backwards Bear Crawl
2. KB Snatch (Women: 12kg+, Men: 20kg+)

*Video walk-thrus of each move in the full program HERE

When you get the 3-for-1 bundle, you’ll get Kettlebells for Abs 1.0, Kettlebell Abocalypse, and Kettlebells for Abs Challenge 3.0—PLUS my 20 Pounds in 6 Weeks Nutrition Plan to take your results to the next level.

All designed to help you lose fat, strengthen your core, and build a leaner, more defined body—in just 20 minutes a day.

But this special offer is only up for a very limited time:

-> https://forestvance.lpages.co/kettlebell-abocalypse-2025/

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Happy Mother’s Day!

To celebrate, I’ve got a brand-new 300-rep kettlebell workout for you to tackle—and a quick heads up: today is the last day to grab the original pricing on the full “300 Kettlebell Challenge” program. Don’t miss it –>> Take the “300” Kettlebell Challenge now – Final Chance for Original Pricing

Now let’s get to the action…

Mother’s Day 300 Kettlebell Workout
Complete this circuit twice. Rest as needed to maintain form, and aim to finish as quickly as you can while hitting all 300 reps:

• 30 Kettlebell Swings
• 30 Push-Ups
• 30 Kettlebell Rack Lunges (15 per side)
• 30 One-Arm Kettlebell Rows (15 per side)
• 30 Burpees

Challenge for Strong Moms: Recruit your crew—see if they can keep up!

Bonus: I just dropped a 12-minute kettlebell workout video—perfect for training anywhere, anytime. Check it out below:

-> https://www.youtube.com/shorts/uEtRyRuEXys?feature=share

Wishing you a great day!
— Forest & the FVT Team

“Okay Forest, I’m in.

I want to get ripped and unleash my inner warrior with the ‘300’ Kettlebell Challenge.

What’s next?”

Glad you asked 🙂

Here’s a sample workout from the “300” Kettlebell Challenge 2.0 to give you a preview of what you’ll be doing over the next 28 days:

“300” Kettlebell Challenge 2.0 – Sample Workout

​Find detailed exercise demos and breakdowns in the full program HERE​

PART 1 – STRAIGHT SETS (90 reps total)

Do the prescribed number of reps for the first exercise below. Rest 30 seconds, then do 3 sets before moving to the next exercise. Rest 60 seconds between exercises. Do 3 total rounds of the full circuit:

• 5 one-hand KB swings per side
• 5 one-arm KB presses per side
• 5 lateral KB lunges per side (alternate legs)

PART 2 – AFAP (As Fast As Possible) (90 reps total)

Do 3 rounds of the following superset as quickly as possible, alternating between the two exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side, alternate legs)

PART 3 – EMOM (Every Minute On the Minute) (120 reps total)

Set a timer to go off every 60 seconds. At the top of each minute, do the exercise listed. Your rest is the time remaining before the next minute starts. Move to the next exercise and do 4 total rounds:

• 5 burpees
• 5 side plank holds with leg raise (each side)
• 15 prone skydivers (hold for 1 sec at the top)

This is a fast-paced, high-volume workout—you’ll get 300 reps in quick.

It’s tough, but also a lot of fun—and more importantly, effective. You’ll use proven formats like straight sets, AFAP, and EMOM to build lean muscle, improve conditioning, and get stronger from head to toe.

And just a heads up—this is the last week to grab the full “300” Kettlebell Challenge 2.0 at the original pricing. The updated edition is on sale now, but the price goes up after this week!

-> Get the full “300” Kettlebell Challenge 2.0 program here – it’s our latest edition and on sale this week.​

– Forest & the KettlebellBasics.net Team

​

What if you could get a killer cardio session without ever stepping foot on a treadmill or pounding your joints on a run?

That’s exactly what this extreme kettlebell cardio conditioning workout delivers. It’s short, efficient, and gets the job done in just 12 minutes.

This one’s an every-minute-on-the-minute (EMOM) format with an ascending ladder structure. All you need is a single kettlebell, a timer, and a little space to move.

Here’s how it works:

Set your timer for 12 minutes. It should go off every minute on the minute.

Minute 1: Do 5 kettlebell presses on the right, 5 kettlebell presses on the left. Rest the remainder.
Minute 2: Do 10 goblet squats. Rest the remainder.
Minute 3: Do 15 push-ups (from the knees or toes—clean reps). Rest the remainder.
Minute 4: Do 20 kettlebell swings. Rest.

Then repeat the full cycle three times.

And that’s it.

This is a great workout if you want to crank up your cardio, train your whole body, and do it in under 15 minutes. The whole thing takes just 12 minutes, plus a quick joint mobility or dynamic warm-up beforehand, and some light stretching afterward.

You’ll hit everything you need in one go—strength for your major muscle groups, core activation, flexibility and mobility from moving with the kettlebell, and of course, extreme cardio conditioning without the impact.

It’s short. It’s intense. It’s efficient. It’s the kind of training we focus on in the 28-Day Extreme Kettlebell Cardio Conditioning Challenge—and this is just a sample of what that looks like.

Want more like this?

Join the 28-Day Extreme Kettlebell Cardio Conditioning Challenge.

The price just bumped slightly, but it’s still a great deal. Follow along from home, get killer conditioning workouts like this one, and possibly even drop a full clothes size over the next 28 days.

Click here to learn more – https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

— Forest

PS – In a perfect world, I would love to have 90 minutes, seven days a week, to do some kind of workout or activity. I would love to take several of those days and do lifting. I would love to do a couple of those days and do a long walk or ruck or possibly jog. I would love to take a couple long, leisurely yoga classes a week.

And 20–25 years ago, that was probably possible.

Now, in my current phase of life?

Number one—it would never happen. I do not have the time for it.

And number two—my body probably couldn’t take it, depending on what I was doing. It would be a lot to recover from.

So the reality is, nowadays I probably have anywhere from 30 to 60 minutes a day. There are days where I might only have 15 to 30 minutes.

So whether you’re short on time, trying to take it easier on your body, or just want to get cardio without beating up your joints—

The extreme kettlebell cardio conditioning approach is exactly what I use, and what I recommend.

Click here to check it out -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

Looking for a way to get your heart pumping without wrecking your joints?

Kettlebells deliver just that—cardio that’s effective, low-impact and joint-friendly.

You see, kettlebell training strikes a unique balance between movement and control. The flowing, full-body movements fire up multiple muscle groups at once—boosting calorie burn and stamina—while sparing your knees, ankles and back from the pounding that comes with traditional cardio.

That’s exactly what you’ll get in my Kettlebell Cardio Conditioning program – new and updated for 2025:

-> Extreme KB Cardio Conditioning (new and updated)

Here’s a preview from the free bonus program:

Kettlebell Cardio Conditioning – Week 2 / Workout 1

MAIN CIRCUIT – As many rounds as possible in 17 minutes:

• 12 squat jumps
• 9 alternating leg drops
• 6 overhead KB lunges (per leg)
• 30 jumping jacks

FINISHER – 3 total rounds, no rest between exercises, 90 seconds between rounds:

• 8 one-arm swings (L)
• 24 slow mountain climbers (12 per side)
• 8 one-arm swings (R)
• 24 opposite shoulder touches (12 per side)
• 8 high pulls (L)
• :24 side plank (left)
• 8 high pulls (R)
• :24 side plank (right)

This unique combo of kettlebells and cardio conditioning will help you build lean muscle, protect your joints and improve your cardiovascular fitness—all at the same time. Learn more and get it now at the link below:

Ready to move better, feel stronger and train like a warrior?

👉 Extreme KB Cardio Conditioning -> https://forestvance.lpages.co/extreme-kb-cardio-conditioning-2025/

Forest Vance, MS — RKC — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

We’re planning out our Saturday morning kettlebell boot camps for the summer…

And I wanted to give you a sneak peek at one of the workouts we’re testing.

This one’s called the “Thor’s Hammer” Challenge—a high-volume, full-body kettlebell workout pulled straight from my Hero Mode Kettlebell program—my 10-program bundle that just went up in price (slightly)… but it’s still a steal. You’re getting 10 complete kettlebell plans for what I normally charge for just one.

Now let’s talk about this workout—it’s a beast:

“Thor’s Hammer” 500-Rep Kettlebell Chipper

Complete all reps of each move before moving on. Rest as needed. Keep moving.

1. KB Swings – 50
2. KB Plank Drag – 25/side
3. Bodyweight Squats – 50
4. Push-ups – 25
5. 1-Arm Push Press – 25/side
6. Ab Leg Raises – 50
7. Box to Plank (Blast Offs) – 50
8. 2-Hand KB Row – 50
9. Split Shuffle – 50
10. KB Towel Biceps Curls – 50
11. Floppy Burpees – 25

One round = 500 reps.
350+ calories burned.
All in under 30 minutes.

This is just a small piece of what’s inside Hero Mode Kettlebell—a bundle of 10 full programs built for busy, high-performing guys who still want to train hard.

— 120+ kettlebell & bodyweight workouts
— Strength, conditioning, mobility & recovery plans
— Built for results in 20–30 min, 3–4x/week

-> Grab the full Hero Mode Bundle here » https://forestvance.lpages.co/hero-mode-kettlebell-2025/

– Forest

P.S. This workout might show up in our live summer boot camps—but if you want the full plan to follow from anywhere, grab the bundle before the price jumps again. Get it now » Hero Mode Kettlebell

What if you could build agility, strength and endurance of an action hero — in just 20–30 minutes a day?

Inspired by Black Widow’s speed, power and resilience the Hero Mode Kettlebell program uses a specialized Peripheral Heart Action (PHA) training method to get you results in no time.

PHA training forces your body to move smarter and faster by shifting blood flow between upper and lower body exercises. The result is:

— Functional strength

— Rapid endurance gains

— High calorie burn in short efficient workouts

Here’s a free sample workout from the program:

#

Black Widow Kettlebell (PHA Challenge) – Free Workout

PART 1 – AMRAP Circuit – 18 Minutes
Get as many rounds as you can of:

— 8 Double KB Rack Squats (or 4 per side with a single KB)
— 6 KB Renegade Rows per side (plus a push-up after each row!)
— 8 KB Goblet Lunges per side
— 8 Burpees

PART 2 – KB Flow – 4 Rounds
Flow from one move to the next without setting the KB down, 35 seconds each:

— One-Arm KB Press – Right Side
— KB Rack Split Squats – Right Side
— One-Arm KB Swing (or Snatch) – Right Side
— One-Arm KB Press – Left Side
— KB Rack Split Squats – Left Side
— One-Arm KB Swing (or Snatch) – Left Side

#

You don’t need hours in the gym.
You don’t need fancy machines.
You just need the right method — and the commitment to show up 3–4 times a week.

Ready to build Black Widow-level power and agility?

–> See the full Hero Mode Kettlebell program here – https://forestvance.lpages.co/hero-mode-kettlebell-2025/

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

Check out this 5-min KB EMOM Snatch Challenge! -> https://www.youtube.com/shorts/_vHn4o4XMT4?feature=share

Get a FREE week of my 300 Kettlebell Challenge at the link 👉 forestvance.kit.com/10887bca24

In this video, we discuss a 5-minute kettlebell EMOM (Every Minute On the Minute) snatch challenge with three different versions – beginner, intermediate, and advanced.

The goal is to perform a certain number of snatches (5/7/10 per arm) at the top of each minute for the full 5 minutes.

This is an intense workout, so it’s recommended to start with the beginner version if you’re new to it, and work your way up to the advanced version where you aim for 100 total snatches in 5 minutes.

#kettlebell #EMOM #snatch #challenge #fitness #workout

Ever wonder what gives your favorite action heroes that iconic, powerful “V” shape?

Broad shoulders. A strong chest. A narrow waist.
It’s a timeless, athletic look—and it’s 100% buildable when you know what muscles to target (and how to train them right).

Here’s the breakdown:

• Lats – for width and that “wings” effect
• Delts – especially the lateral heads, to broaden your shoulders
• Traps – to frame the neck and upper back
• Pecs & Abs – for a balanced, armor-like front

And my secret weapon to hit all these muscles effectively?
Kettlebells.

Because moves like swings, snatches, clean-and-presses, rows, and figure-8s hit these key areas hard—while also improving mobility, grip strength, and real-world power.

Here’s one of the workouts you’ll find inside my Hero Mode Kettlebell program:

“Superman’s Iron Will” – 25-Min Upper Split KB Workout

1 – Clean and Press Ladder – Builds shoulder + core stability
1 to 4 reps per side, ladder style. Rest 60 secs. Repeat 3x.

2 – Double Burpees & Rows – Upper body sculpt + power
5 double burpees, 12 KB rows per side. 4 rounds.

3 – Figure 8s & Close-Grip Push-Ups – Arms, chest, core
8 figure 8 to holds per side, 12 push-ups. 4 sets.

4 – Cardio Finisher – Action hero endurance
10 min steady cardio, stopping every 2 minutes for 30-sec alligator holds.

This is just one of over 120 workouts inside the Hero Mode Kettlebell Bundle. You’ll get a full 28-day upper/lower split plan, strength workouts, conditioning, recovery routines, and more.

All designed to get you looking and performing like the hero of your own story—in just 20-30 minutes a day, 3-4 days a week.

–>> Click here to get Hero Mode Kettlebell now – Flash Sale https://forestvance.lpages.co/hero-mode-kettlebell-2025/

Train strong,
– Forest Vance, MS
ForestVanceTraining.com
KettlebellBasics.net

PS – Want to feel like an action star and train like one? This is how. Get Hero Mode Kettlebell today while the Sale is still live → Grab your copy now: https://forestvance.lpages.co/hero-mode-kettlebell-2025/