Hey – have you seen this yet?

-> 15-Min / Day “1%” Bodyweight Workout

Thought you might be interested.

Some time ago, I shared some bodyweight training tips from Arnold Schwarzenegger, along with one of his classic at-home training routines.

But Arnold also talked about the idea of starting with 15 minutes – or 1% – of your day, and dedicating that to your health and fitness.

I LOVE this idea – because ANYONE can do it!

And although it might seem like a small amount to start, it can make a HUGE difference.

Because when you combine the 1% idea with a bodyweight-based training program like the one below:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

You are unstoppable!

Here is the workout I shared:

Arnold’s “500 Rep” Bodyweight Workout Routine (Education of a Bodybuilder)

Done 3-5 times a week:

• Push-Ups x 50 reps
• Row Between Chairs x 50 reps
• Sit-Ups x 100 reps
• Leg Raise x 100 reps
• Bent-Over Twists x 50 reps
• Squats x 50–70 reps
• Calf Raises x 50 reps
• Chin-Ups x 30 reps
• Cardio – Jogging and/or Swimming

As you can see, you can get this stuff done any time, any place.

So don’t wait!

With these bodyweight training plans:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

You have NO excuses.

Grab your copy, and get started today.

Train hard, talk soon –

– Forest Vance
KettlebellBasics.net

PS: The workout above is from Arnold’s book, Education of a Bodybuilder. I highly recommend you read it. The book is packed with inspiration and workouts like this one. You’ll feel motivated to tackle any goal or challenge you’re pursuing.

PPS: If you’re looking for a simple but powerful home-based plan to build strength and improve flexibility, check out my Bodyweight Beast Building + Operation Pull Up 2-for-1 sale. These programs are inspired by Arnold’s timeless principles but updated to deliver even better results:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

As I’ve been getting back into different forms of yoga, calisthenics, bodyweight training, isometrics, and the like, one thing that’s caught my interest is the workout routines of prisoners.

With limited space and no fancy equipment, inmates have developed incredible bodyweight programs. One standout approach is interval training—short bursts of intense effort using push-ups, pull-ups, squats, burpees, and other dynamic exercises. Research shows that interval training can produce up to nine times more fat loss compared to traditional long, slow cardio.

Why? It cranks up your post-workout metabolism and keeps you burning calories long after you’re done. Think of it as a jailhouse approach to maximum efficiency: no excuses, no wasted effort.

Curious about putting this idea into action? Click the link below:

–>> Next Page

Stay strong,
— Forest

PS – One of my favorite Jailhouse interval workouts is called the Deck of Pain—a simple but brutal session that will push you to your limits. Here’s how it works:

• Grab a standard deck of 52 cards.
• Assign an exercise to each suit:
  • Clubs = Squats
  • Spades = Push-ups
  • Hearts = Pull-ups or Inverted Rows
  • Diamonds = Hanging or Lying Leg Raises
• Shuffle the deck and start drawing cards.
  • The suit determines the exercise.
  • The number tells you the reps to perform (face cards count as 10, Aces as 11).
• Keep drawing cards and performing the corresponding exercises until you’ve worked through the entire deck.

Why is this style of interval training so effective? It cranks up your heart rate, keeps your muscles burning, and torches fat long after the workout is over—up to nine times more fat loss per calorie burned compared to traditional cardio.

Curious to give it a try? Click the link below to check out my full course jailhouse-style bodyweight training and interval workouts:

–>> Bodyweight Beast Building + Operation Pull Up 2-for-1 Sale

Every time I recertify for my kettlebell certification—about every 2–3 years—one thing always looms over me: pull-ups.

At 6’4” and 240 pounds, pull-ups don’t come naturally for me. In fact, they never have.

Back in 7th grade, I remember staring at that pull-up bar during the Presidential Fitness Test, feeling defeated because I couldn’t even manage one.

Fast forward to my pro football days when I weighed over 300 pounds—I still couldn’t crank out more than 3 or 4.

But since retiring in 2006, I’ve dropped about 60 pounds and started focusing more on mastering the basics. Through consistent practice and the right training strategies, I’ve made massive progress over the years.

One of the most effective tools I’ve used? Pull-up ladders.

Ladders are a game-changing method for building strength and volume without burning yourself out. If you’re stuck at 1 or 2 pull-ups and want to break through to 5, or even 10, this is where you start.

Here’s a simple ladder system you can try today:

1️⃣ Do 1 pull-up. Rest 30 seconds.
2️⃣ Do 2 pull-ups. Rest 60 seconds.
3️⃣ Do 3 pull-ups. Rest 90 seconds.
4️⃣ Repeat the sequence 1–2 more times.

This is a great starting approach, and one we also incorporate into Operation Pull-Up Challenge.

The challenge is a 28-day system that takes you step by step from where you are now to crushing up to 20 pull-ups.

Whether you’re at zero or already hitting 10, the program is built to push your limits with different phases and proven techniques—like pull-up ladders.

My team and I have been working hard on this program, creating videos, guides, and tools to help you master pull-ups while building strength for your entire upper body.

Right now, you can grab Operation Pull-Up Challenge (and even get it free) when you pick up my Bodyweight Beast Building program. Learn more at the link below:

–>> Next page

If pull-ups have been your nemesis—or you’re ready to take yours to the next level—this is your chance!

Talk soon,
– Forest

P.S. Try the simple ladder method above for the next month, 3x per week. You’ll see progress, guaranteed. If you want the complete system, grab the challenge now!

Happy New Year!

It’s officially 2025, and I hope your year is off to a strong start. Last night, I kept things pretty low-key—just hanging with the family and reflecting on the year ahead.

How about you? Did you celebrate big, or keep it chill?

Before we dive into today’s workout, I wanted to let you know that I’ve extended my End-of-Year Winter Warrior Sale through midnight tonight. Since it’s the start of a new year, I wanted to give everyone an extra chance to grab these programs and kick off 2025 strong.

This sale includes some of my most popular programs:

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

Each of these programs is designed to help you build strength, protect your joints, and improve your fitness—all tailored to different training styles and goals.

Now, to give you a taste of what’s inside, here’s a free sample:

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“Fire and Flow” Warrior Isometrics Workout (free sample)

Hold each exercise for 30 seconds, divided into three positions (10 seconds each). Rest 15 seconds between exercises and 60 seconds between rounds. Complete 3 rounds total.

1. Chair Pose Sequence

• Half Chair: Knees slightly bent, weight in heels, arms forward, chest lifted.
• Full Chair: Sink deeper, thighs parallel to the floor, arms overhead.
• Twisting Chair: Hands together at chest, twist right, then left, engaging your core.

2. Side Plank Sequence

• Side Plank (Right): Hand under shoulder, left arm extended, feet stacked.
• Side Plank + Crunch: Bring top elbow and knee together.
• Side Plank + Arm Overhead: Stretch top arm overhead. Switch to the left side in the next round.

3. Prone Overhead Press with Yoga Strap

• Start Press: Lie face down, strap overhead, lift chest and arms slightly.
• Mid-Press: Pull strap to shoulders, elbows bent, squeezing shoulder blades.
• Full Extension: Press strap back overhead, maintaining lift in chest and arms.

4. Tabletop Lift Sequence

• Reverse Tabletop: Lift hips to form a “tabletop,” squeezing glutes.
• Right Leg Figure 4: Bend right leg and cross over left, keeping hips lifted.
• Left Leg Figure 4: Switch legs, maintaining a strong tabletop position.

5. Boat Pose Sequence

• Low Boat: Lean back, knees bent, arms forward, lower back pressed down.
• Full Boat: Straighten legs, reach arms forward, core engaged.
• Twisted Boat: Twist torso to the right, then left, hands reaching toward the floor.

Optional Finisher: “Fire and Flow” Conditioning
For a steady-state cardio finisher, flow through this yoga-inspired sequence for 10 minutes at a moderate pace:

1. Mountain Pose
2. Forward Fold
3. Half Lift
4. High Plank to Low Push-Up
5. Upward Dog or Cobra
6. Downward Dog
7. Step Forward to Half Lift
8. Forward Fold
9. Mountain Pose

To increase the challenge, add a Chair Pose Hold at the start of each round.

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This workout is perfect for building lean muscle, protecting your joints, and boosting strength—all with minimal time and no equipment required.

If you’re ready to make this the year you crush your fitness goals, check out these programs before the sale ends tonight:

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

Let’s start 2025 off strong together.

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
ForestVanceTraining.com

PS – Each program is discounted through midnight tonight only—don’t miss out!

-> Warrior Flow Isometrics – Winter Warrior End-of-Year Sale (last call)

-> Hero Mode Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Viking Valor Kettlebell – Winter Warrior End-of-Year Sale (last call)

-> Spartan 300 Kettlebell Challenge – Winter Warrior End-of-Year Sale (last call)

I’ve got a quick challenge for you today—it’s called the Nordic Ascension Challenge, and it’s going to test your strength, endurance, and mental toughness. It’s simple, it’s hard, and it only takes 15 minutes.

This is a sample workout straight from my Bodyweight Beast Building program, which, by the way, you can grab for free this week when you pick up my new Norwegian 4×4 Kettlebell Challenge.

Here’s the workout:

• Bodyweight Squats: Start with 2 reps, add 2 each round (2, 4, 6…).
• Push-Ups: Start with 1 rep, add 1 each round (1, 2, 3…).
• Plank: Start with 10 seconds, add 10 seconds each round (10s, 20s, 30s…).
• Reverse Snow Angels: Start with 10 seconds, add 10 seconds each round (10s, 20s, 30s…).

How to do it: Start with 2 squats, 1 push-up, a 10-second plank, and a 10-second reverse snow angel. Next round, bump it up to 4 squats, 2 push-ups, a 20-second plank, and a 20-second reverse snow angel. Keep climbing the ladder for 15 minutes.

It doesn’t matter if you’re just getting back into fitness or you’re already crushing workouts. This will challenge you at your level.

This workout is just one piece of the Bodyweight Beast Building program. It’s a 6-week plan that focuses on building lean muscle, protecting your joints, and getting strong as hell using nothing but your bodyweight.

The best part? You can get it for free this week when you grab the Norwegian 4×4 Kettlebell Challenge.

Not only do you get that, but I’m also throwing in:

• The Athletic GAINZ Diet Plan. Think of it as the way Spartans would eat if they had nutrition coaches. Timeless, simple, and effective.
• The CORE Kettlebell Challenge. My Amazon best-seller. It’s packed with kettlebell and bodyweight workouts, plus some stories from my own fitness journey.

If you’re looking to switch things up, hit some new goals, or just crush it in your workouts, this is a solid way to do it.

Anyway, give the Nordic Ascension Challenge a try today and let me know how it goes. Seriously—it’s tougher than it looks, but you’ll feel like a champ when you’re done.

-Forest

Do you want to know about one of the best signs of your hip mobility—and your overall movement quality?

It’s your squat.

A proper squat involves more than just strength. It shows your flexibility, stability, and how well your body functions as a unit.

Want to put yourself to the test?

Try this quick, 30-second squat assessment right now:

-> Click here to discover more ways to enhance your squat and mobility!

30-Second Squat / Mobility Test

1 – Perform five bodyweight squats.

2 – On the fifth squat, hold the bottom position for 10 seconds.

Once you’re done, evaluate your performance:

• Did your weight shift forward onto your toes?
• Did your upper body lean forward?
• Did your knees collapse inward?
• Did your feet turn outward?
• Did you have to spread your feet excessively wide?
• Were you unable to lower your thighs below parallel?

If you experienced any of these issues, it may be time to reconsider your approach to mobility.

You see, your hips serve as the foundation for nearly every movement. When they’re tight or limited, other areas—like your knees, lower back, and even shoulders—must compensate. This can disrupt your mechanics, raise your injury risk, and restrict your potential.

The good news? It’s something you can improve.

-> Learn how to free up your hips and move without pain in just a few minutes each day!

To your success —

-Forest Vance – Master of Science, Human Movement – Certified Corrective Exercise Specialist – 200-hour Registered Yoga Alliance Instructor

PS – Throughout my football career, I really pushed my body to the edge, achieving great success but also dealing with tight hips, back pain, and injuries that affected both my workouts and everyday life.

It wasn’t until I delved into human movement, corrective exercise, and yoga that I figured out how to free up my hips and move without pain.

Now, I’ve combined all my knowledge into a straightforward program designed to help others achieve the same results:

​The 28-Day Ageless Warrior Hip Mobility Challenge.​

It’s designed for hard-chargers just like you—busy, banged up, and ready to move better.

Here’s how it works:

• 8-10 minutes a day is all it takes to start unlocking your hips and building mobility.
• Follow along with easy-to-use video routines that guide you every step of the way.
• Take a before-and-after mobility test to track your progress and see real results.

But the program officially starts Monday, December 9th, so you’ll need to sign up now if you want in.

Oh, and you’ll get some killer FREE bonuses too:

1. 10-minute Kettlebell Workouts – Lose fat, build lean muscle, and increase your fitness – no matter how busy you are
2. 5-Minute Abs—Old-school ab routines for new-school results.
3. Bodyweight Power Workout—Build strength anywhere, no weights needed.
4. 7-Day Anti-Inflammatory Meal Plan—Feel better from the inside out, perfect compliment to the 28-day Hip Mobility Challenge.

Don’t miss out. Click here to grab your spot now.​

I couldn’t get to the gym this morning, so I did the 25-minute isometrics workout instead. Total body, zero equipment, and I was done in no time!

These isometric workouts are perfect when you want to build strength, stability, and core control without stressing your joints. Plus, they’re surprisingly effective when you’re short on time or space.

Here’s the workout I did (it’s a sneak peek from my new Warrior Flow Isometrics Program, which is on sale for a short time longer):

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25-Min At-Home Isometrics Workout

PART 1 – Each exercise: 3 sets of 30-second holds, split into the positions above. Move from one to the next with 15 seconds rest, then rest for 1 minute before repeating:

1. Crescent Lunge Hold
   • High Lunge – Front knee slightly bent, back leg extended, spine tall (10 sec)
   • Mid Lunge – Lower the hips, bending the front knee further (10 sec)
   • Low Lunge – Sink into a 90-degree front knee lunge (10 sec per leg)
2. Warrior III Bend and Straighten Hold
   • Bent Leg – Start with the back leg bent, arms forward, core tight (15 sec)
   • Extended Leg – Fully extend back leg into Warrior III (15 sec per leg)
3. 3-Position Push-Up Hold
   • High Push-Up – Full plank with arms extended (10 sec)
   • Mid Push-Up – Lower halfway (10 sec)
   • Low Push-Up – Just above the ground (10 sec)
4. Locust Pose Hold
   • Low Lift – Chest, arms, and legs slightly lifted (10 sec)
   • Mid Lift – Arms and legs parallel to the floor (10 sec)
   • Full Lift – Lift as high as possible (10 sec)
5. Dead Bug Hold
   • Arms and Legs Up – Arms up, knees bent (10 sec)
   • Extend Right Arm + Left Leg – Lower without lifting the lower back (10 sec)
   • Extend Left Arm + Right Leg – Repeat (10 sec)

PART 2 – Optional Finisher: “Fire and Flow Warrior Conditioning”

Set a timer for 10 minutes and repeat at a slow, steady pace. Sync each movement with your breath. You’ll be surprised at the low-impact conditioning you get!

• Mountain Pose – Inhale, raise arms overhead.
• Forward Fold – Exhale, fold forward.
• Halfway Lift – Inhale, lift halfway with a flat back.
• Plank to Chaturanga – Exhale, step back and lower halfway.
• Upward-Facing Dog – Inhale, lift chest.
• Downward-Facing Dog – Exhale, lift hips, pressing back.
• Step to Forward Fold – Inhale, step to the top of the mat.
• Mountain Pose – Exhale, rise back up.

#

Enjoy that one. And if you’re ready to get after it, my Warrior Flow Isometrics Program is on sale for a short time. Grab it here while it’s still up:

-> Warrior Flow Isometrics – Sale Ending

–Forest Vance, MS
RYT 200
ForestVanceTraining.com
KettlebellBasics.net

Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

• Frequency: 5 days per week
• Main Exercises:
  • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
  • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
  • Isometric Holds: 3 sets of 20–30 seconds at the top.
  • Grease the Groove: Continue with 1–2 reps periodically through the day.
• Accessory:
  • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
• Focus: Build endurance and control while increasing your reps.

#

This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Pairing pull-ups with kettlebell training is one of the best combos out there. You’ll build upper body strength and core stability, which carries over to everything from kettlebell swings to deadlifts.

Ready to take the next step and conquer that pull-up bar?

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

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

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

• Frequency: 4–5 days per week
• Main Exercises:
  • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
  • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
  • Isometric Holds: 3 sets of 10–20 seconds at the top.
  • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
• Accessory:
  • Bicep Curls and Rows: 3 sets of 10–12 reps each.
  • Face Pulls: 3 sets of 10 reps for shoulder stability.
  • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

#

Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

• Build lean muscle and protect your joints
• Improve cardiovascular health without high-impact workouts
• Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

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

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!