20-min Kettlebell Metcon Workout

“Metcon” is short for Metabolic Conditioning. It describes a type of workout that combines strength and cardio conditioning, as well as both aerobic and anaerobic exercises.

Because you recruit all three of your body’s energy pathways – phosphagen, glycolytic, and oxidative – all at the same time, you get one of the most fat burning AND lean muscle building workouts that is humanly possible!

Here’s a sample training session:

20-min Kettlebell Metcon Workout

Set your timer for 20 minutes. Do as many rounds as you can of the circuit below. Recommended weight for this one is 24k / 53 pounds for men, 16k / 35 pounds for women:

– 20 two hand KB swings (recommended weight = 24k / 53 pounds for men, 16k / 35 pounds for women)
– 12 push ups (perform from knees or with hands elevated for beginners; perform from toes for intermediate / advanced trainees)
– 10 KB goblet lunges per side (recommended weight = 20k / 44 pounds for men, 12k / 26 pounds for women)
– 7 burpees (pick version / modification that is right for you)

Like this workout? Take the next step by signing up for my 28-day Kettlebell Metcon Challenge. Registration opens later this week!

– Forest Vance, Kettlebell Expert, Over 40 Training Specialist

“Kettlebell Body Revival” Week 1, Day 2 Workout

This is a sample workout from my “Kettlebell Body Revival” program.

(It’s a full 28-day training plan that is included free when you pick up Lifetime Kettlebell Fitness.)

This program is designed specifically with the 40’s, 50’s and beyond crowd in mind… but it’s also NOT just an “easier” version of our regular kettlebell workout plans.

We just look more closely at the big picture in terms of programming, take into account things like volume, intensity, and frequency, and more.

Here’s the workout:

Week 1, Day 2 “Kettlebell Body Revival” Workout


This workout starts with kettlebell presses. You’ll do five reps on the right, and five reps on the left … rest as needed, and continue on to do four sets of five total on each side.

*video exercise demos linked in full program
*recommended KB weights included in full program


Do three rounds of the following circuit, moving quickly but resting as needed:

— walking lunge with kettlebell at side (complete all reps on one side before switching to other side) – 10 per leg
— hanging leg raises – 10
— 12 push ups


(beginner) One hand kettlebell swing


(advanced) kettlebell snatch

Do 50 reps as fast as possible, using any combination of reps on either side. Prioritze perfect form! Time yourself, and see if you can get slightly faster every workout.


Remember – my 28-day Kettlebell Body Revival course is a program you get FREE when you pick up a copy of Lifetime Kettlebell Fitness.

And the cool thing is, you get the amount of strength you need, AND total-body conditioning… so that you can do workouts like this three or four times per week, and get a complete fitness solution.

So, if you’re looking to:

— Improve the ability to do what you love
— Eliminate the pain of getting older
— Feel up to 20 years younger
— Gain strength
— Prevent injury
— Build functional fitness at ANY age

Check out my Lifetime Kettlebell Fitness program today at the link below.

=> https://bit.ly/lifetimekb

And here’s to your continued success!

-Forest Vance

18 Minute Turkish Get Up + Swing Workout

Lifetime KB Fitness for Men and Women Over 50 – https://bit.ly/lifetimekb

18 Minute Turkish Get Up + Swing Workout

sample from – Lifetime KB Fitness for Men and Women Over 50 (week 5)*

Video demos, detailed progressions, exercise breakdowns and more in the full course here – https://bit.ly/lifetimekb

Warm Up

– Box Squat – 10-15 repetitions

– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest


– swing progression (sumo deadlift – 1/2 swing – full swing)

– 15- 20– ‘Active Rest’- :30

– ½ OR foot sweep Turkish get up – 3 reps each side

– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only


Full 6 week training plan at the link below:- https://bit.ly/lifetimekb

And here’s to improving your ability to do what you love, eliminating the pain of getting older, and feeling up to 20 years younger!

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

Certified Corrective Exercise Specialist

Monday – KB/BW “Hurricane” Training

I am using workouts a lot like this “Hurricane” Training workout to prepare for a 50k Spartan “Super Beast” I have coming up in about 10 weeks… and I have to say… I feel like I’m in some of the best shape ever, at the age of 40!

At this stage of the game, I want to be:

– Healthy
– Strong
– Lean
– Conditioned
– Flexible
– Injury – “proofed”

…and workouts like seem to be just the ticket.

Check it out:


Monday – KB/BW “Hurricane” Training

Set #1 – PAIR / LADDER

2 pull ups OR 6 recline rows
5 Walking KB goblet lunges
4 pull ups OR 12 recline rows
10 Walking goblet lunges
6 pull ups OR 19 recline rows
15 Walking goblet lunges


Set #2 – PAIR

Double KB rack carry – 50ft out and back
Jump rope – 1 minute

REPEAT 3xore

Set #3 – CIRCUIT – As fast as possible:

Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins
Burpees – 15
Run / Bike / any other cardio type – 3 mins
Crawl – 15 feet out and back
Run / Bike / any other cardio type – 3 mins


Over the last eight or nine years, I’ve trained 11 different groups for various different Obstacle Course Race – type events.

Without fail, the people who make it through the training get leaner, stronger, and just overall BETTER by the end.

I put together a 12-week training plan, based on these experiences, to help YOU do the same. You can get the same benefits, whether you are specifically preparing for an Obstacle Course Race or not. This 12-week training plan is going on sale later this week, so stay tuned!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

“The Terminator” 21-minute Kettlebell EMOM + KBs for Abs Challenge Last Call

Kettlebells are special.

Today’s 21-minute KB Challenge, “The Terminator”, is a great example!

Try it yourself, and you will see the benefits of resistance training AND cardiovascular conditioning, all in one short powerful workout:

*28-day Kettlebells for Abs Challenge officially starts TODAY, Monday, August 30th, 2021 – details and sign up here*

“The Terminator” – 21-minute KB/BW EMOM

1 – Set your timer to go off every 60 seconds.
2 – At the top of the first minute, perform 10 one hand KB swings per side.
3 – Your rest is the time between your last rep and when the next 60 second interval starts.
4 – Repeat in the same fashion with 15 push ups (second minute) and 8 burpees (third minute).
5 – At the top of the fourth minute, go back to the swings, and repeat for a total of seven rounds of the three moves. The full workout should take you 21 minutes.


One of the biggest benefits of kettlebell training is that all of the exercises are essentially total body exercises, which means you get complete strength AND conditioning, all with a single tool.

That’s also why they are AWESOME for training your abs the RIGHT way, and getting that strong, functional, and great looking midsection you are going for.

If this interests you, check out my upcoming 28-day Kettlebells for Abs Challenge. This is the ultimate training plan to help you get a strong, lean, functional core with kettlebells. However, it officially starts TODAY, Monday, August 30th, 2021, so you need to sign up right now if you want in:

-> 28-day Kettlebells for Abs Challenge

Here’s to your kettlebell training success, and look forward to working together!

-Forest and the FVT Team at KettlebellBasics.net

“Is plank bad for abs?”

“Crunches and sit ups are back for your back! Plank instead.”

…says every personal trainer at your gym.

But here’s the thing they are missing:

Your abs are muscles. They grow when they are exposed to resistance exercise. If you can develop the muscles of the abs, you can see them easier. A point often not talked about, but a point that is also very true!

This means that though planks should be PART of your ab training, they shouldn’t be ALL of it. 

Planks are what is known as an ISOMETRIC movement – and they aren’t going to cause much actual hypertrophy (muscle growth). They are great for activation and strength and core endurance and other stuff. But you also need to do a variety of OTHER types of ab moves too for complete development.

Kettlebells are one of the BEST ways to train your abs, because you can do moves where you add heavy resistance for relatively low reps, and you can cause the muscle growth and development you are looking for.

Check out my upcoming 28-day Kettlebells for Abs Challenge to learn exactly how to get a stronger core, improve your posture, and finally get that six-pack – in just 28 days:

-> 28-day Kettlebells for Abs Challenge

And here’s to your ab training success!

-Forest Vance

KBs for Abs: Sample Workout! – “Rippers”

KBs for Abs: Sample Workout! – “Rippers”

3 exercises, :30 each, :15 rest between moves, 3 rounds total:

– Bear Plank KB Drag-Thru

– KB Foot Taps

– Side Plank w/ Hip Dip

Watch the video here for a quick breakdown on how to do the moves: https://youtu.be/TgOWSVD3ALw

Sign up for my upcoming 28-day KBs for Abs Challenge here: -> https://forestvance.lpages.co/28-day-kettlebells-for-abs-challenge-20-v2/

-Forest and the FVT Team

Kettlebell PHA Challenge – Week 3 / Workout 2

Check out this sneak peak from our 28-day Kettlebell “PHA” (peripheral heart action training) Challenge!

Kettlebell PHA Challenge – Week 3 / Workout 2

PART 1 – Get as many rounds as you can of the circuit below in 17 minutes:

8 Double KB Rack Squats (if only one KB, do single KB rack squats and do 4 per side)

6 KB Renegade Rows per side (if only one KB, elevate hand on box / bench / etc… also be sure to include a push up after each row rep!)

8 KB Goblet Lunges per side

8 Burpees

PART 2 – do as many reps as you can of each exercise in 30 seconds. Rest minimally between moves, flowing from one exercise to the next without putting the KB down. Do 4 rounds total:

one arm KB press – right side

KB rack split squats – right side

one arm KB swing (level 1) / one arm KB snatch (level 2) – right side

one arm KB press – left side

KB rack split squats – left side

one arm KB swing (level 1) / one arm KB snatch (level 2) – left side

Give this kettlebell workout a try. If you like it, download a full week of my “300” KB Challenge program for free, plus get on my email list to be notified when our next 28-day KB Challenge opens for registration here: https://bit.ly/300kbchallengesample

the “Bro Split” Routine vs Kettlebell Fit Over 40

If you have experience lifting weights, you’ve probably heard of the famous “bro split”.

For decades, it’s been the “gold standard” for organizing our training. It’s incredibly popular among both bodybuilders and recreational lifters alike.

But is it good, does it work?

More on that in just a sec…

…see, with the Bro Split, the main idea is that you devote each workout to one or two muscle groups. There are a lot of ways you can do this, but it would typically look something like:

Monday = Chest + Tris
Tuesday = Back + Bis
Wednesday = Off
Thursday = Legs
Friday = Shoulders + Abs
Saturday / Sunday = Rest

This is basically how I organized my training for probably the first 10 years or so of my lifting career. I will tell you, it DOES work if your goals are purely asthetic. This, paired with the “Bro Diet” (we’ll save details on that for a later post lol), and you CAN get your big chest, jacked arms, and six-pack abs.

However, if you’re looking for improved functional fitness, more athleticism, better flexibility / mobility, less body pain, that sort of thing… we can do better.

We need to start working your body as a whole. Start focusing on movement patterns instead of muscle groups. Start incorporating more total-body movements with things like kettlebells that are going to help strengthen your core and make you move better and even fix some of your pain issues, all the the same time.

If you have been doing something like the “bro split”, but it no longer works for your current goals…. OR you just need help organizing your training and getting on the right track in general… click the link below to apply for my “KB Fit Over 40” – personalized coaching program:

-> KB Fit Over 40

But hurry! – I only have a few spots left.

-Forest Vance
Master of Science, Human Movement
Kettlebell Specialist
Over 40 Training Expert

💪 Sneak Peak: “KB Fit Over 40” Online Personal Training with Forest Vance 💀

Check out this “sneak peak” into my KB Fit Over 40 online coaching program!

So many of my remote personal training clients talk about how cool it is that we have the technology to work together and get amazing results, whether they are working with me in person here at my Sacramento, CA – based kettlebell studio, OR pretty much anywhere else around the world with an internet connection!

Now, this sample workout is just a small example of how I can help you reach your goals working together remotely.

We are also able to:

– Design a written, personalized workout plan that you’d do on your own time

– Give you on-going, individual feedback on your training

– Formulate a customized nutrition plan together so that you know exactly what to eat and when to eat it …and MUCH more.

I’ve had my online personal training program going since 2014, and in that time, I have helped almost seven hundred men and women over 40 get the best results of their lives – with kettlebells!

Click the link below to apply and be my next success story:

KB Fit Over 40 – https://forestvance.wufoo.com/forms/m67qz7y1a46hkn/

– Forest Vance Owner, FVT Boot Camp and Personal Training

Master of Science, Human Movement

Certified Russian Kettlebell

Certified Personal Trainer

Certifed Performance Enhancement Specialist

Certified Corrective Exercise Specialist

Certified Fitness Nutrition Coach