If you train with kettlebells (or just want strong, mobile, pain-free shoulders), you need to prep your shoulders the right way.

This quick 6-minute routine is exactly what I did before my workout today—and my shoulders felt noticeably more open, stable, and ready to work.

It’s an example straight from my 28-Day Bulletproof Shoulders Challenge, where I guide you through simple, effective movements to unlock pain-free, powerful shoulders in just a few minutes a day.

Try This 6-Minute Shoulder Warm-Up:

1 – Foam Rolling – Thoracic Spine (1-2 mins)

• Place a foam roller under your mid-back, roll from just above your lower back to just below your neck.
• Find tight spots, hold, and gently extend over the roller to improve thoracic mobility.

2 – Child’s Pose with Side Stretch (30-60 secs per side)

• A yoga-based move that opens up your shoulders, lats, and thoracic spine.
• Sit back into Child’s Pose, then reach one arm across to the opposite side to stretch deeper.

3 – Banded Pull-Aparts (2 sets of 15)

• Strengthens the upper back and rear delts to improve posture and shoulder mechanics.
• Keep tension in the band, control the movement, and focus on full-range motion.

4 – Hanging Shoulder Shrugs (Passive Hang) (2 sets of 15-30 seconds)

• Decompresses the shoulder joint while improving scapular strength and control.
• Hang from a pull-up bar, relax, then engage the muscles around your shoulder blades and repeat.

-> Total time: 6 minutes. Simple. Effective. Game-changing.

If you feel tight, stiff, or restricted in your training, this routine will unlock your shoulders so you can move, press, and train with kettlebells pain-free.

This is just one piece of my 28-Day Bulletproof Shoulders Challenge, where we go deeper into daily drills to build strong, mobile, and pain-free shoulders—and today is your last chance to join for FREE when you sign up for my Hybrid Kettlebell-Barbell Strength Training Program.

Click here to get in now and start training pain-free.

— Forest

Did you know I’m launching a 28-Day “Bulletproof Shoulers” Challenge starting Monday, February 17?

It’s free when you grab a copy of my Hybrid Kettlebell Muscle Program now.

Click here to learn more.

You see, after multiple shoulder injuries from playing football for over a decade, and nearly 30 years of lifting, I know firsthand how important it is to stay on top of shoulder health.

But fixing shoulder pain isn’t just about doing a couple of stretches.

It’s about mobility, stability, activation, overhead strength, flexibility, and recovery.

That’s exactly what we’ll be working on in this challenge.

Here’s an Example of What We’ll Be Doing

Each session is just 3-6 minutes per day, making it easy to fit into your routine:

Mobility and Strength Work

• External Rotation Press – 10 reps for stability and strength
• Hand-Release Push-Up – 6 reps to activate full shoulder engagement
• Downward Dog to Plank Flow – Strength and mobility combo

Deep Flexibility Drills

• Thread the Needle Stretch – Unlock tight upper back and shoulder mobility
• Controlled Shoulder Articular Rotations – Improve range of motion
• Hanging/Doorway Stretch – Open up the chest and lats for better overhead position

Reinforce and Strengthen

• Scapular Push-Ups – Build strong stabilizers and posture muscles
• Kettlebell Bottoms-Up Press – Improve grip, shoulder stability, and integrity
• Band External Rotations – Activate the rotator cuff for long-term health

You’ll get video breakdowns of every exercise so you know exactly how to do them properly. Click here to learn more.

What Can You Expect After 28 Days?

I’m not saying you’ll be 100 percent pain-free, but if you follow this program daily, you should see less pain, better mobility, stronger, more stable shoulders, and more confidence in your workouts.

Get your free copy now. Just grab Hybrid Kettlebell Muscle, and you’ll get instant access. This is a limited-time offer, so don’t miss out.

Click here to sign up now.

See you in the challenge!

Forest

PS – I just dropped a new video on YouTube showing a sample of my Hybrid Kettlebell Muscle Program. Check it out here.

Back in 2005, while playing for the Green Bay Packers, I attended my first yoga classes.

At the time, I didn’t think much of it, but I did notice significant improvements in my recovery, flexibility, and overall athletic performance.

Unfortunately, after that stint, I let yoga fall off my radar for the next 10-15 years.

Fast forward to my late 30s, and I started noticing something: despite working out hard—training with kettlebells, competing in Spartan Races, and even participating in powerlifting meets—my recovery, mobility, and flexibility were taking a hit. I felt beat up and knew I had to do something about it.

That’s when I decided to give yoga another shot. Living in Sacramento at the time, I started taking yoga classes regularly. The difference was almost immediate. My body felt better, my flexibility improved, and I could recover faster from intense workouts.

Over the last six or seven years, my journey with yoga has deepened. I’ve completed multiple yoga certifications, including a 200-hour teacher training program. And I’m now regularly teaching yoga classes at my studio, in the greater community, and to my online audience around the world.

I still lift kettlebells, train hard, and do everything I love—but yoga has become the perfect supplement. It balances out the wear and tear of heavy lifting and intense workouts. If you’re curious about adding yoga to your routine but don’t have time for multiple 60-minute classes each week, I’ve got two simple recommendations to get you started.

1. Regenerate Sequences (3-6 Minutes)

If you’re short on time, these short yoga sequences are a game-changer. Designed to hit different parts of your body, they help you reduce pain, improve flexibility, and feel amazing—all in just a few minutes. I like doing these first thing in the morning, but they work anytime during the day.

Bonus: My Regenerate program is on sale this week, and I’ll drop the link below if you want to check it out.

2. Fire and Flow Sequences (10-15 Minutes)

For a more dynamic option, my Fire and Flow sequences are great yoga-based cardio finishers. Think of them as a blend of traditional yoga and movement patterns designed to boost your heart rate and stretch your muscles at the same time.

Here’s a sample 10-15 minute Fire and Flow finisher you can try today:

10-minute “Fire and Flow” Finisher

Perform the following sequence continuously for 10 minutes:

1. Mountain Pose to Forward Fold: Start in Mountain Pose, hinge at your hips, and fold forward.
2. Halfway Lift: Flatten your back, bringing your torso parallel to the floor.
3. High Plank to Low Push-Up (Chaturanga): Transition into a strong plank, then lower to a hover.
4. Upward-Facing Dog: Roll onto the tops of your feet, lift your chest, and stretch the front of your body.
5. Downward-Facing Dog: Press back into your heels, lengthening your spine and hamstrings.
6. Step Forward to Half Lift: Flatten your back, bringing your torso parallel to the floor.
7. Forward Fold: Hinge at your hips, and fold forward.
8. (back to Mountain Pose and repeat)

— This is a most basic example — I add many small variations to progress you throughout the full program — learn more and sign up now HERE

If you’ve been looking for a way to enhance your training, recover faster, and move better, I can’t recommend yoga enough. Start small with short sessions, and I guarantee you’ll feel the difference.

That’s all I’ve got for you today—have an awesome day, and I’ll talk to you soon!

-Forest and the FVT Team at ForestVanceTraining.com — KettlebellBasics.net

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:

---

“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.

---

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.​