“Metabolic Quartet” joint-friendly HIIT finisher

HIIT is one of the best ways to burn a lot of calories in a short amount of time, and even crank up your metabolism post-workout too.

But, HIIT after 40 can be really hard on the knees, joints, and hips. And it can take you a lot longer to recover from an intense workout as you get in a little more advanced in age, too.

So what is the best “cardio” for those 40 and older? Here is the winning formula:

— Keep it short (10 minutes or less)
— Use movements VS just exercise (example: Hip Extensions or Step-ups VS a treadmill)
— Use Total Body sequences – the more muscles that are used, the more calories you burn
— Use strategic “active” recovery exercises within the sequence 
— Use low to no-impact exercises to allow optimal recovery so your body burns fat easier after you’re done
— Use a variety of tempos to hit different muscle fibers
— For even faster results, you can “plug in” this joint-friendly HIIT at the end of your favorite exercise routine. This digs deep into your fat stores and helps you overcome trouble spots, plateaus, and my favorite… allow more wiggle room in your diet. 😉

Now I want you to check out a workout designed around these principles:

“Metabolic Quartet” – in the style of the Cardio Afterburn joint-friendly HIIT program

Do the following circuit 3 times, resting as shown:

— Triple Stop Pushups (40 secs), rest 20 secs (modify by doing with hands elevated or from the knees if needed)
— KB Swings (40 secs), rest 20 secs (recommended weight = 12-16k women / 20-24k men)
— Skater Hops (40 secs), rest 20 secs (can take out actual jump if lower impact is desired and simply do side-to-side steps while staying low)
— Plank Hold (40 secs), rest 20 secs

And for 40+ workouts like this one, check out the full program at the link below:

=> new “joint-friendly” HIIT

Here’s to harnessing the power of HIIT in a joint-friendly way! –

– Forest Vance

[new vid] Kettlebell Swing Variations: the Traveling Swing

If you’ve mastered the kettlebell swing and want to take things to the next level.. if you want a variation to mix up your workouts, but stay true to your programming… the sidestep swing is a great option!

Again – I’m assuming with this one that you have the basic swing down. That’s first.


– “Load up” like you’re getting ready for a standard swing – Hike the ‘bell back, and swing it up

– When the KB is floating in the air, take a quick step to the side first with your trail foot, then with your back foot

– Repeat for desired number of reps.

Nice variation, nice dynamic movement, adds some athleticism to your workout, and it’s harder than a regular swing too.

Keep training hard, and talk soon –

– Forest

PS – Get one week of my “300” Kettlebell Challenge workouts – 100% free:

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell.

Enter your name and best email address below for instant access: https://bit.ly/300kbchallengesample

#kettlebellworkouts #kettlebellexercises #kettlebellsrule

[follow-along workout] 300-rep kettlebell + bodyweight challenge

Today I was doing a special 300-rep kettlebell / bodyweight challenge workout, in the style of this training plan we just released: https://bit.ly/300kbchallengesample

And I thought it would be cool to flip on the camera and do it on live video! So, grab your kettlebell, and do this one with me.

And if you like it, be sure to check out our new “300” Kettlebell Challenge: https://bit.ly/300kbchallengesample

– Forest Vance


“300” Spartan Kettlebell Workout

Did you ever see the movie 300?

Gerard Butler and the rest of the cast were RIPPED.

One of the workouts – written by Mark Twight, their trainer – circled around the internet and gained some popularity after the move came out.

It’s a 300 rep, fast-paced, metabolic-conditioning style session that includes both barbell work and some bodyweight / gymnastics moves.

I think it actually played a role in popularizing this style of training, around 10 or 12 years ago.

And it’s a LOT of fun!

If YOU want to get ripped like the cast of 300, this “300” 42 day kettlebell Challenge is going to be right up your alley: http://bit.ly/300kbchallenge2020

These will be performance-based workouts (like the original 300 session) …

but with a “kettlebell twist” … where you’ll be able to measure your progress and actually quantify yourself getting stronger and better ..

.. and as a result, you’ll lose fat, gain lean muscle, and get into amazing shape!

Check out this sample workout from the program:

“300” Spartan Kettlebell Workout – http://bit.ly/300kbchallenge2020

10 Kettlebell Jump Squats (16k women/24k men)
10/total Spiderman Push-ups
5 Kettlebell Tactical Lunge right (16k women/20k men)
5 Kettlebell Tactical Lunge left (16k women/20k men)
10 1-arm kettlebell Swing right (16k women/24k men)
10 1-arm kettlebell Swing left (16k women/24k men)
10/Total Kettlebell Plank Drag Throughs (16k women/20k men)

Complete 5 rounds for time


For a VERY limited time (this week ONLY), I am including my Bodyweight Beast Building program FREE when you purchase my “300” KB Challenge: http://bit.ly/300kbchallenge2020

Because I want to help you unleash your inner warrior and get a ripped Spartan body, in just 42 days… AND learn how to get strong, shredded, and into the best shape of your life using bodyweight training.

But this special is good for THIS WEEK ONLY. Then both programs go back to regular price.

Save over 80% and get the deal now at the link below: http://bit.ly/300kbchallenge2020

“300” Kettlebell Challenge – free sample workout

The “300” Kettlebell Challenge – free sample workout: http://bit.ly/300kbchallenge2020

Check out this free sample workout from my new “300” KB Challenge, and grab the full program at the link below: http://bit.ly/300kbchallenge2020

You’ll unleash your inner warrior and get a ripped Spartan body, in just 42 days!


“300” Kettlebell Challenge – free sample workout

  • 5 1-arm kettlebell Clean and Squat right (12k women/20k men)
  • 5 1-arm kettlebell Clean and Squat left (12k women/20k men)
  • 5 Bottoms Up Kettlebell press right (8k women/12k men)
  • 5 Bottoms Up Kettlebell press left (8k women/12k men)
  • 10/ea Side stepping Kettlebell Swing (20 swings total) (16k Women/24k)
  • 10/total Plank to push-ups (up, up, down, down =1 rep. Make sure to even out which hand leads)
  • 5 1-arm kettlebell racked rear lunges right (12k women/20k men)
  • 5 1-arm kettlebell racked rear lunges left (12k women/20k men)

Complete 5 rounds for time


Grab the full “300” Kettlebell Challenge program at this link: http://bit.ly/300kbchallenge2020

-Forest Vance

Kettlebell “Dirty 30” 2.0

Check out this sample workout from our upcoming 28-day Kettlebell “Dirty 30’s” Challenge:


Kettlebell “Dirty 30” 2.0

For time:

— 30 KB Snatch (15 per side) (16k women / 24k men)
— 30 Push-Ups
— 30 Walking Lunge (15 per leg)
— 30 Ring Rows
— 30 Burpees
— 30 one arm KB Swings (15 per side) (16k women / 24k men)
— 30 Mountain Climbers
— 30 KB Rack Squats (15 per side) (16k women / 24k men)
— 30 Lying V-Ups
— 30 Lateral Hops (15 per side)


If you are ready to finally start getting serious results from your home KB workouts, sign up for our upcoming our 28 Day “Dirty 30’s” Kettlebell Challenge at the link below:


You’ll get a full 28-day training plan, a free copy of both my Kettlebells for Abs – Advanced Results course and Extreme KB Cardio Conditioning, plus coaching and motivation from me, my team, and the rest of your fellow 28-day Challengers.

But we kick off in just a few short days, so sign up and start getting ready now.

– Forest and the FVT Team

28-Day “Dirty 30’s” KB Challenge

Okay, we have the 28-day “Dirty 30’s” KB Challenge ready for sign up!

Would you like to join us?

Info and sign up for a spot using this link: https://bit.ly/dirty30skb

In this new 28 day program, we help you get into top shape or just a couple of Kettlebells, 20 or 30 minutes, and three or four times per week.

It’s called the Dirty 30’s Challenge, because we’re going to use this unique 30 rep / chipper-style workout format – popularized by CrossFit – for the workouts.

Some benefits of using the chipper method include:

1 – They are an all-in-one workout. So instead of doing your weights for 45 or 60 minutes, then hitting the treadmill or eliptical or stationary bike, you can get all the cardiovascular training AND strength you need, in one highly efficient session.

2 – You end up doing a lot of work. So you typically burn more calories and can get a greater fat-burning benefit from this type of method than a shorter, lower-volume, extreme-minimalist type approach.

3 – They are a lot of fun! Let’s be honest – keeping your workouts interesting can be a great motivator to keep going! And that’s what you’ll get with the Dirty 30’s Kettlebell Challenge.

Plus, we include my Kettltbells for Abs – Advanced Results program, as well as my Extreme Kettlebell Cardio Conditioning course, both free when you sign up.

Register now at this link, and we look forward to working with you! => https://bit.ly/dirty30skb

-Forest and the FVT Team

Kettlebell “Dirty 30” Workout

The original “Dirty 30” workout comes from the CrossFit world.

It’s a “chipper” workout is where you link a series of exercises together, performing one after the other in succession (hence the name – you’re “chipping away” reps of a given exercise before you move on to the next.)

The idea is to:

  • Push the metabolic conditioning element
  • Burn a ton of calories
  • Physically and mentally challenge yourself

All in one training session.

What could be better?!? 🙂

So check out this “dirty 30 – inspired” kettlebell workout, that you can do with just a single kettlebell and your own bodyweight, any time, any place:

the Kettlebell Dirty 30

For time:

  • 30 KB snatches (15 reps per side) (men – 24k / women – 16k)
  • 30 shoulder tap push ups (15 reps per side)
  • 30 walking KB goblet lunges (15 reps per side)
  • 30 pull ups OR 90 recline rows
  • 30 one arm KB swings (men – 24k / women – 16k)
  • 30 burpees
  • 30 alternating KB suitcase reverse lunges (15 reps per side)
  • 30 hanging leg raise OR 90 lying leg raises
  • 30 close (diamond) push ups
  • 30 tuck jumps

If you are ready to finally start getting serious results from your home KB workouts, STAY TUNED – registration for our 28 Day “Dirty 30’s” Kettlebell Challenge opens tomorrow!

– Forest and the FVT Team

5 min “TV Arms” Kettlebell Workout

I had a roommate back in the day who was the strength coach for a D1 college football program.

The day before their televised games, the team would come in and blast their arms, so they’d be looking and feeling their best.

So this is my kettlebell version of your “Friday TV Arms” workout:

5 min “TV Arms” Kettlebell Workout

10 halo + behind-the-head tricep extension

10 crush curls

Superset the exercises, move directly from one move to the next, do three sets of each without putting the KB down.If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: http://bit.ly/corekbbeginner

…and stay tuned for more kettlebell exercise videos like this one!

– Forest Vance

Master Trainer Kettlebell Expert


💀 (new video) Squat / Swing / Lunge / Jump – KB Complex 🤢

Check out this Ascending Kettlebell Ladder Complex.

It’s from one of the three free 2-week kettlebell plans you get when you sign up for the 14 Day Metabolic Reset Challenge: https://bit.ly/14daymetabolicreset

It’s perfect to finish off a workout strong… or it can even be a short stand-alone burner on its own!

You’ll combine strength and conditioning all at the same time, burn a ton of calories, and crank up your metabolism for the rest of the day.

This one is “follow-along” style… so grab your ‘bell, and do it with me!

Enjoy the pain 😈

-Forest Vance, Master of Science in Human Movement, Certified Kettlebell Instructor, KettlebellBasics.net