You might or might not know this about me, but I played in the NFL back in the mid-2000s. I had short stints with both the Packers and the Chiefs, and let me tell you-it was an eye-opening experience in more ways than one!

Here’s the thing: growing up, I was always one of the strongest guys on my football teams. I set records in the weight room in high school and college, so when I got to the NFL, I assumed everyone was going to be superhuman-freakishly strong.

The reality? Sure, there were freak athletes, but what really surprised me was how much emphasis the pros placed on injury prevention. The guys weren’t maxing out their lifts in the offseason or risking tweaks and tears. Instead, there was a huge focus on flexibility, mobility, recovery, and—believe it or not—bodyweight conditioning.

This was a huge paradigm shift for me. These players did not get where they were by ego-lifting. They trained smarter, not harder, using tools like bodyweight circuits to build endurance while keeping their joints safe and explosive.

Today, I am sharing with you a simple bodyweight lower body conditioning workout that a strength and conditioning coach in Green Bay would actually put us through on a regular rotation. You can do this circuit with just your body weight, or if you’re feeling extra spicy, throw on a weight vest. If you are an athlete, a former athlete, or somebody who wants to move better, feel stronger, and stay injury-free, this will be great.

NFL Leg Day Bodyweight Circuit (free sample workout) – in the style of Bodyweight Beast Building

Here’s how it works: Perform these exercises in circuit fashion with little to no rest between movements. At the end, rest for 1-2 minutes, then repeat for 4-5 rounds.

You can do this circuit with just your bodyweight or add a weight vest in for an added challenge:

• Bodyweight Squats -20 reps
• Lunges – 10 reps per leg
• Step-ups-10 reps per leg, using a sturdy chair, box, or step
• Squat jumps-10 reps.

That’s easy on paper, but trust me, your legs will be burning come round two. It’s that perfect mix of strength and conditioning that builds functional lower body power without overloading your joints.

If you’re reading this, you probably are not playing in the NFL at the moment. But you are likely the person who loves being active-maybe played sports in your life or just want to stay strong and not get injured-then this kind of training is gold. It improves strength, adds to better mobility, and can make a person just feel great in and out of the gym.

Speaking of training, I’ve got a couple of programs that are perfect for building total-body strength and athleticism:

— Bodyweight Beast Training Course
— Operation Pull-Up: Go from 0 to 20 Pull-Ups

Both programs are on a special two-for-one sale right now—but it’s ending. If you’ve been thinking about leveling up your training, this is your chance. Hit the link below and grab them before the sale wraps up:

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

Alright, that’s it for today. Give the workout a try, let me know how it goes, and get those programs if you want a killer plan to complement your current training routine!

-Forest and the Team @ ForestVanceTraining.com — KettlebellBasics.net

Life is unpredictable. Emergencies don’t send a warning.

That’s why tactical professionals—like firefighters, military, and law enforcement—train for readiness.

They don’t just work out to look good; they train to perform.

But here’s the thing: you don’t need to wear a uniform to train like a tactical athlete.

You just need the right plan.

My upcoming 28-day Tactical KB Challenge is designed to help you:

• Build functional strength for real-life challenges
• Boost endurance to perform under pressure
• Gain the confidence of knowing you’re ready for anything

It’s your chance to train like the heroes who show up when it matters most—and bring those qualities to your everyday life.

Here’s What You Get When You Join:
— Weekly Tactical Workouts: Laser-focused kettlebell routines designed for maximum results in minimal time
— A Proven System: The 10 2030 method is built for strength, endurance, and real-world functionality
— Support + Accountability: You’ll have a community (and me!) in your corner every step of the way

And These Exclusive Bonuses—FREE:

— 28-Day Tabata Kettlebell Challenge: A high-intensity kettlebell program to push your limits
— 0 to 100: Operation Push-Up: A brand-new program to take your push-ups to elite levels

— 21-Day Rapid Shred Diet Plan: An intermittent fasting guide for maximum fat loss and muscle preservation
— A Copy of My Best-Selling Book: The Kettlebell Challenge, packed with expert advice and insights

Don’t miss out. Click here to sign up now.

Let’s do this, together.

-Forest Vance

PS – Want a sneak peek at what the Tactical 10/20/30 method looks like in action? Here’s an example of two circuits from one of the workouts:

PART 1
Set timer for 60-second intervals. The first 30 seconds of each interval will be at a very easy pace. Seconds 31-50 will be at a harder pace. Seconds 51-60 will be at a very hard pace. Without rest, move to the next exercise, and repeat. Rest for 60 seconds at the end of the rounds; repeat for three rounds total:

• KB press → KB push press w/ slow negative → KB standard push press (60 sec PER SIDE)
• Split squats (bodyweight for 1st 30 seconds, add weight for last 20/10) (60 sec PER SIDE)

PART 2
Set timer for 60-second intervals. The first 30 seconds of each interval will be at a very easy pace. Seconds 31-50 will be at a harder pace. Seconds 51-60 will be at a very hard pace. Without rest, move to the next exercise, and repeat. Rest for 60 seconds at the end of the rounds; repeat for three rounds total:

• KB side-to-side lunges (increase pace throughout set) – 60 seconds
• Burpees (increase pace throughout set)

Want more? Sign up here to get access to the full challenge!

Kettlebell Inferno: Tabata Edition Sample Workout (from the Tactical Edge Trio 3-for-1 New Year Special)

Why is this a “tactical” workout?

Because it’s designed to help you build the kind of strength, endurance, and resilience needed to dominate both in and out of the gym. Whether it’s keeping up with your training, staying in peak condition for your favorite activities, or simply being ready for the challenges of life, this approach helps you perform at your best.

*For a limited time only, when you grab the Tactical 10-20-30 Kettlebell Method on sale this week, you’ll also get my newest version of KettlebellBasics WODs – Tabata Edition—free! Learn more here -> Next Page

This kettlebell workout delivers big results in minimal time—helping you build muscle, burn fat, and boost your overall conditioning in as little as 20-30 minutes a day.

Here’s the sample workout to try today:

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Tactical Kettlebell Tabata + Complex Workout

PART 1 – TABATA

• 20 seconds: KB goblet squats (recommended weight = 12-16k women / 20-24k men)
• Rest: 10 seconds
• 20 seconds: KB renegade rows (switch sides/hands each rep; single KB, recommended weight = 8/12k women / 16-20k men)
• Rest: 10 seconds

Repeat four sets. Rest 1-2 minutes. Then repeat for a total of 2 Tabata rotations.

PART 2 – TABATA

• 20 seconds: Two-hand KB swings (recommended weight = 16-20k women / 24-32k men)
• Rest: 10 seconds
• 20 seconds: “RKC plank” (hold tight!)
• Rest: 10 seconds

Repeat four sets. Rest 1-2 minutes. Then repeat for a total of 2 Tabata rotations.

PART 3 – COMPLEX

• Turkish Get-Up (to the top of the movement)
• 5 snatches (same side, “flow” directly from get-up) OR 5 one-arm KB swings
• Turkish Get-Down (return to the ground)
• Repeat on the other side.

Complete 4 rounds for time.

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This workout is just the beginning. When you grab the Tactical 10-20-30 Kettlebell Method on sale this week, you’ll also unlock the new and updated KettlebellBasics WODs – Tabata Edition—free!

With these programs, you’ll:

• Build real-world strength and lean muscle.
• Burn fat and boost endurance in just 20-30 minutes per session.
• Perform at your peak, whether in the gym or in everyday life.

👉 Click here to grab your Tactical Kettlebell Bundle now

Here’s to starting 2025 with strength, confidence, and momentum!

–Forest Vance, MS – Certified Kettlebell Instructor – ForestVanceTraining.com – KettlebellBasics.net

The weather for the last couple of days here in Kansas City has been a little wild!

It’s been quite the snowstorm—way more than we usually see around here.

The snow’s finally stopped, but now we’re all digging ourselves out.

And like most, I’ve been stuck indoors. No running outside, no gym trips—just me, the basement, and my kettlebells.

But you know what? That’s okay.

If anything, this weather is the perfect reminder of why I love kettlebell training so much!

No matter what’s going on outside, I can still get in an awesome workout in a small space with just one or two kettlebells.

This week, I’ve been leaning into one of my new favorite training techniques—the 10-20-30 Kettlebell Method.

It’s simple, effective, and a workout can be as short as 12 minutes, which is perfect when you’re cooped up at home.

Here’s how it works:

You do 30 seconds of moderate effort, 20 seconds of higher intensity, and 10 seconds all-out. Then you move to the next exercise and repeat. Here’s the exact circuit I did this morning in my basement:

• Kettlebell swings
• Burpees
• Tactical lunges
• 1-arm kettlebell rows
• Jumping jacks

Do each move for 30/20/10, rest for two minutes, and repeat the circuit one more time.

By the time you’re done, you’ll have burned up to 250 calories and hit every major muscle group.

It’s quick, it’s intense, and it feels so good to move after being stuck inside.

If you’re in the same boat—shoveling snow and staying close to home—give it a shot. You don’t need much space or equipment, just a kettlebell and some grit.

And if you want to take it a step further, I’ve got something exciting launching soon. I’m kicking off my 10-20-30 Kettlebell Method Program. It’s a full 28-day challenge designed to help you:

• Lose up to 6.6 pounds of body fat
• Gain up to 5.9 pounds of lean muscle
• Improve your health with science-backed methods

All in just 20-30 minutes a session, 3-4 times a week.

Right now, I’m offering early bird pricing, and it comes with some awesome bonuses like a kettlebell basics workshop and a 21-day nutrition plan.

If you’re tired of long, complicated workouts and want something that works—even when you’re stuck in your basement like I am—this is it. Learn more and sign up at the link below:

-> 10-20-30 KB Challenge (early bird pricing active now)

Hit reply if you’ve got questions or want to join the program. Let’s crush this winter together!

–Forest

If you’ve ever felt like workouts take too much time, or they’re so intense that they’re just not sustainable, I’m excited to share about the 10-20-30 method—it’s backed by research, super effective, and actually doable.

See, this approach flips the script on traditional interval training. It’s all about getting maximum results in minimal time without burning yourself out. The build-up periods give you a chance to catch your breath while still keeping your heart rate up, making it a fantastic way to get cardio in without absolutely crushing yourself. And it’s proven—for better fat loss, improved cardiovascular health, lower blood sugar, and even benefits for conditions like hypertension and asthma.

Here’s an example of how I’ve adapted it into a kettlebell workout:

Part 1: Strength and Power

Set a timer for 60-second intervals. For each exercise:

• First 30 seconds: Move at a comfortable pace.
• Next 20 seconds: Pick up the intensity and push harder.
• Final 10 seconds: Go all out, max effort.
• Move straight to the next exercise. Once you finish the round, rest for 60 seconds and repeat two more times.

1. Dead Stop Kettlebell Swing
   • First 30 seconds: Controlled swings with rest between each rep.
   • Last 20/10 seconds: One-arm swings and/or kettlebell snatches.
2. Push-Ups
   • Start with standard push-ups.
   • Progress to harder variations like incline, clapping, or diamond push-ups.

Part 2: Conditioning and Mobility

Same 60-second interval format: easy for 30, moderate for 20, and all-out for 10.

1. Alternating Reverse Lunges
   • First 30 seconds: Bodyweight lunges.
   • Last 20/10 seconds: Add weight with a kettlebell.
2. Single-Arm Kettlebell Rows
   • Start light.
   • Increase the weight for more challenge as you go.
3. Jumping Jacks
   • Keep it dynamic and light at first.
   • Finish strong with full effort.

The 10/20/30 kettlebell method is built on solid research, it’s practical, and it gets results without beating you up. Whether your goal is to drop fat, improve mobility, or just feel better overall, it’s a great approach!

I’m working on a full 10-20-30 kettlebell program that takes these principles and turns them into a comprehensive training plan. Stay tuned—it’s coming soon!

And while I’ve got you here, I’ve also got a couple more spots open for my private, 1-to-1 “Fit Over 40” online kettlebell coaching program. This is probably the last time I’ll mention it for a bit, so if you’ve been thinking about jumping in, now’s the time. With personalized workouts, custom nutrition, and 1-to-1 support, my clients have been crushing their goals. If you’re ready to do the same, reply with “I am,” and I’ll send you the details.

Talk soon!

— Forest Vance Master of Science, Human Movement — Certified Russian Kettlebell Instructor — 200-Hour Registered Yoga Teacher (RYT-200) — Former Professional Football Player — Founder, Forest Vance Training, Inc.

PS – You can check out the research behind the 10/20/30 method here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11295100/#ejsc12163-sec-0060

Almost 20 years ago, I was training with a buddy who had just gotten out of the military.

He was in top shape, I was too, and we were trying all the hardest workouts we could find.

One day, we decided to give the “300 Workout” a shot after hearing all the hype. This workout was created by Mark Twight, the trainer for the 300 movie cast. If you saw the movie, you probably remember how insanely ripped those guys were:

The workout was brutal. But it was one of the first times I realized how transformative a tough workout can be—not just for your body, but for your mindset, too.

The original workout included 300 total reps, done as fast as possible, and it looked like this:

• 25 pull-ups
• 50 deadlifts (135 lbs)
• 50 push-ups
• 50 box jumps (24-inch box)
• 50 floor wipers (holding 135 lbs)
• 50 kettlebell clean-and-presses (25 per arm)
• 25 pull-ups

It’s the kind of workout that doesn’t just challenge you physically—it pushes you mentally. That’s probably why it’s still talked about all these years later.Now, over the last few years, I’ve put my own spin on this workout, and have created full at-home, kettlebell-friendly versions of the original “300” (which happen to be on a 3-for-1 end-of-year sale right now HERE.)

Here’s an example of how I would tweak that original workout to still give you a great physical and mental challenge, but could be done at home with a kettlebell or two:

New at-home, kettlebell-friendly version of the original “300” workout:

• Start with 2 sets of 12 single-arm kettlebell rows per arm. It’s a solid way to build back strength if you’re working up to pull-ups and/or don’t have a pull up bar.
• Do 50 kettlebell swings. Focus on explosive power and good form. Do them all in one go, or break them up into two to three sets of 15-25.
• Push-ups are next—break them into three sets of 15-20 to hit 50 total.
• Instead of box jumps, go with 50 squat jumps. They’re safer, but still provide many of the benefits.
• Instead of floor wipers, add 3 sets of 15-20 cross-body mountain climbers per side for some core work.
• Do 50 kettlebell clean-and-presses (25 per arm). I like to break these into smaller sets of 5-6 reps per arm to keep my form solid.
• Finish strong with 2 more sets of 12 single-arm kettlebell rows per arm.

If you enjoy this workout, I’ve got something you’ll love. It’s my “300” Kettlebell Challenge—a program inspired by that original workout, but tailored for kettlebell training. And right now, I’m running a Winter Warrior Sale where you can get all THREE versions of the “300” Kettlebell Challenge for the price of one:

-> 3-for-1 “300” Spartan Kettlebell End-of-Year Winter Warrior Sale

Build strength, burn fat, and feel like a Spartan Warrior—all in just 20-30 minutes a day, 3-4 days a week. Let’s get ready to crush it in 2025!

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

I don’t know about you, but the training montages in the Rocky movies are still some of the most inspiring moments in film history.

They’re what got a lot of us into training in the first place, right?

The one in Rocky IV is probably my favorite. Rocky’s out in the wilderness, chopping wood, pulling sleds, and getting ready to go head-to-head with Drago on Christmas Day.

I got inspired and decided to put together a workout based on the montage—but with kettlebells and bodyweight moves instead of throwing rocks and sawing wood (although, hey, if you’ve got logs to chop, go for it).

(This montage also inspired one of the workout plans I put together for Hero Mode Kettlebell, “Rocky’s Recovery Regimen” (Kettlebell Training Camp Challenge v2). Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week: -> Hero Mode Kettlebell – 120+ KB Workouts – on Winter Warrior Sale

Let’s train like Rocky (new Hero Mode KB sample workout)

• Each exercise: 45 seconds on, 15 seconds rest
• Rest for 60 seconds between rounds
• Do 3 rounds total

1. Kettlebell Snatch or One-Arm Swing (Chopping wood vibes)
2. Kettlebell Drag Pull (Plank Position) (Simulates the cable pull with a tire)
3. Split Squat – Quick Steps or Jumps (Replacing sled dogging)
4. Pull-Ups or 1-arm KB Rows (Classic Rocky pull-ups)
5. Kettlebell Farmer’s Carry (Log carries without the splinters)
6. Jump Rope or High Knees (Skipping rope scene)

It’s a killer circuit that’ll torch your muscles and leave you feeling like you just stepped out of your own training montage.

Oh, and if you want more workouts like this, my Hero Mode Kettlebell Bundle is on sale right now as part of our Winter Warrior Sale. It even includes a Rocky-themed kettlebell workout plan!

You can grab it here -> Hero Mode Kettlebell – 90% off Winter Warrior Sale

Let me know if you give the workout a try—I’d love to hear how you do!

-Forest

PS – Our 2024 Winter Warrior Sale has the best deals on some of my top-selling training plans:

-> Hero Mode Kettlebell 2024 Winter Warrior Sale

-> Viking Valor Kettlebell 2024 Winter Warrior Sale​

-> Spartan 300 Kettlebell 2024 Winter Warrior Sale​

PPS – If you are local to the Lee’s Summit, MO area, early Bird registration is open for our Warrior Shred: Yoga for Fat Loss and Recovery series starting in the New Year:

-> Warrior Shred: Yoga for Fat Loss and Recovery (early Bird special)

Merry Christmas!

I’m wrapping up some last-minute holiday stuff, but also sneaking in a quick workout—because the gym is probably closed, and we all need to stay sharp through the holidays.

So, I thought I’d share this with you: a perfect kettlebell workout for those short on time but still wanting to crank it out around all the holiday hustle.

And here’s a fun twist for the season: Did you know that some of our modern Santa Claus traditions trace back to Odin from Norse mythology? With his long beard and tales of wintery journeys, Odin was a symbol of strength, wisdom, and endurance. What better inspiration for a holiday workout?!?

Speaking of Vikings, we’ve also got our Viking Valor Bundle on sale now as part of our Winter Warrior Sale! If you’re looking to channel your inner warrior and crush your fitness goals this season, it’s the perfect way to kick off 2025 strong:

-> Viking Valor Kettlebell – 2024 Winter Warrior Sale

Now, let’s dive into the workout—Odin’s Holiday Hammer—a giant circuit-style routine that will challenge your strength, stamina, and focus.

Odin’s Holiday Hammer KB Challenge

Workout 1
Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep completed. Move directly from one exercise to the next without rest. Rest for 60 seconds between rounds. Complete 3 rounds total.

1. KB 1-Arm Racked Squat (switch sides at halfway)
   • Women: 12k+
   • Men: 20k+
2. Pull-Ups, Recline Rows, or 1-Arm KB Rows
   • Women: 12k+
   • Men: 20k+
3. Jumping Spiderman Climbs (modify by staying with Fast Stepping)
4. 1-Arm KB Swing
   • Women: 16k+
   • Men: 24k+
5. Rotating Side Planks with Hip Tap Down

Finisher – Core

Complete 40 seconds of work and take 20 seconds of rest. No additional rest between rounds. Complete 3 rounds of the following:

1. Bird Dog Plank (alternate or switch side at halfway)
2. Weighted Hollow Hold
   • Women: 12k+
   • Men: 16k+
3. Half Turkish Get-Up (switch sides at halfway)
   • Women: 12k+
   • Men: 16k+

This quick and intense session will keep you feeling strong and ready to conquer the rest of your holiday plans. Let’s honor the strength and endurance of Odin (and Santa!) and finish the year like a true warrior.

And don’t forget to check out the Viking Valor Bundle while it’s on special as part of our Winter Warrior Sale. It’s your ultimate guide to building strength, endurance, and the warrior mindset:

-> Viking Valor Kettlebell – 2024 Winter Warrior Sale

Enjoy the holidays and your workout! 💪🎄

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