Ever wondered what it would feel like to have core strength like an ancient warrior?

This 10-minute kettlebell finisher is your gateway to that kind of unshakable core strength:

— 10 Kettlebell Plank Drag-Throughs (5 per side)
— 10 Hollow Body Flutter Kicks (10 per side)

Do 5 rounds as fast as possible—aim to finish in 10 minutes or less.

If your abs aren’t screaming by the end, you might need a heavier kettlebell! 😉

Poseidon’s Core Tsunami (Kettlebells for Abs 1.0)

Long ago, sailors feared the wrath of Poseidon—the god of the sea. Tsunamis, whirlpools, and deep ocean currents were his weapons of choice. You, too, can harness that power with Poseidon’s Core Tsunami, my kettlebell abs program designed to:

• Forge rock-solid core stability for real-world strength
• Build athletic, functional abs that perform as well as they look
• Improve explosive power in all your lifts

This week only, Poseidon’s Core Tsunami, Trident of the Deep (Kettlebells for Abs 2.0), and eight more of my top-selling 28-day Kettlebell Challenges are available for the price of one as part of the new Olympus Trials Bundle. Click the link below to grab your copy:

-> 10 New HIIT / Metcon KB Workout Plans – “Olympus Trials” Kettlebell

– Forest and the FVT Team

PS – I’ve been working on a fresh kettlebell bundle—​The Olympus Trials​—and it’s finally ready.

It’s a collection of 10 of my best Kettlebell Challenges where you’ll prove your strength, endure the trials, and unlock the Power of a Legend – in around 20-30 minutes a day, a few times a week.

Some of the highlights:

• Poseidon’s Core Tsunami – Functional core training for strength and stability.
• Spartan 50 Fury – A high-rep challenge to test grit and stamina.
• Ares’ Battlefield Trial – A tough 300-rep boot camp for endurance and power.
• Zeus’ Thunderstorm – A 6-week plan focused on dropping weight with high-intensity kettlebell work.
• Hades’ Underworld Gauntlet – 30-rep circuits that’ll push you past your limits.

There’s a lot more, but I figured I’d give you a quick rundown.

If you want to check it out, here’s the link:

-> ​10 New HIIT / Metcon Workout Plans – “Olympus Trials” Kettlebell

Ever wonder what it takes to build the raw power, endurance, and resilience of a true warrior?

In ancient mythology, Hercules was known for his unmatched strength and relentless willpower. He faced impossible trials, pushed through brutal challenges, and proved his dominance time and time again.

This workout is inspired by that legendary grit.

No wasted effort. No fluff. Just sheer power, endurance, and mental fortitude.

How Hercules Would Have Trained

— Strength and Power – He would have lifted heavy objects, carried beasts, and gripped unbreakable chains to forge superhuman power.

— Endurance and Stamina – His battles lasted hours, requiring lungs of steel and an engine that never quit.

— Agility and Speed – Whether dodging strikes or overpowering foes, Hercules had to be both quick and devastating.

— Mental Toughness – He endured pain, exhaustion, and near-impossible tasks—but never backed down.

These are the same elements you need to dominate your training and build a body that won’t break. And I have just the workout to help you do it:

Hercules’ Final Stand Workout

This challenge is built to test your strength, endurance, and conditioning—pushing your limits just like Hercules himself:

Part 1 – Strength Ladder

Perform the pair of exercises below in a ladder format:

— 3 lunges / 1 chin-up or 5-second chin hold or 3 rows
— 6 lunges / 2 chins or 10-second chin hold or 6 rows
— 9 lunges / 3 chins or 15-second chin hold or 9 rows

Repeat from the start for 8 to 10 minutes—aim for at least two full rounds.

Part 2 – Circuit Training for Strength and Conditioning

Complete four rounds of the following circuit. Work for 45 seconds per exercise, then rest one minute between rounds.

Movements:

— Single-arm kettlebell swings (45 seconds per side) (12-16kg for women, 20-24kg for men)
— Body saw
— Kettlebell side lunges (45 seconds per side) (8-12kg for women, 16-20kg for men)
— High knees in place (max effort)

Part 3 – Hercules’ Gauntlet

Set a timer for 8 minutes and complete as many rounds as possible of:

— Kettlebell halos with tricep extension – 5 reps per side (8-12kg for women, 16-20kg for men)
— Plank-to-push-up – 5 reps per side

Only the strongest will make it through Hercules’ Final Stand.

If you’re ready to take on a series of myth-inspired kettlebell challenges designed to push you harder, build unstoppable endurance, and forge the kind of strength worthy of legend—all in just 20-30 minutes a day, 3-4 days a week – click the link below:

-> Olympus Trials Kettlebell (on launch sale, this week only)

-Forest Vance, MS – KettlebellBasics.net

Are you ready to prove your strength, endure the trial, and unlock the power of a legend?

Try the Spartan 50 Fury Kettlebell Workout—a high-intensity endurance challenge inspired by the legendary warriors of Sparta. It’ll push your mental toughness, strength, and grit to the limit—all in just 20 to 30 minutes.

And if you like it, check out Olympus Trials Kettlebell, featuring the full 4-week Spartan 50 Fury program plus 9 more workouts like it—a total of 10 programs at 90% off, this week only!

Spartan 50 Fury – Chipper #2 (Week 1)

Perform all 50 reps of each exercise before moving to the next. Rest as needed to maintain proper form. Track your time and beat it next round.

• 50 Double Kettlebell Gorilla Rows (Sub single-arm gorilla rows if no doubles or use uneven weights, switching sides every 10 reps.)
• 50 Kettlebell Goblet Walking Lunges
• 50 Kettlebell Swings
• 50 Band Pull-Aparts (Sub sea turtles if no band.)
• 50 Lateral Hops

*This is a chipper-style workout—not a circuit. You must complete all reps of one exercise before moving on to the next. You may need to take breaks, but the goal is to grind through and finish strong.

Give it a shot—then go all in with Olympus Trials Kettlebell and take your training to the next level.

[Click Here to Get 10 Kettlebell Programs at 90% Off →]

PS – Wanted to give you a quick heads-up on something new I just put together, in case it’s up your alley.

I’ve been working on a fresh kettlebell bundle—The “Olympus Trials“—and it’s finally ready.

It’s a collection of 10 of my best Kettlebell Challenges where you’ll prove your strength, endure the trials, and unlock the Power of a Legend—in just 20-30 minutes a day, a few times a week.

Some of the highlights:

• Spartan 50 Fury – A high-rep challenge to test grit and stamina.
• Ares’ Battlefield Trial – A tough 300-rep boot camp for endurance and power.
• Zeus’ Thunderstorm – A 6-week plan focused on dropping weight with high-intensity kettlebell work.
• Poseidon’s Core Tsunami – Functional core training for strength and stability.
• Hades’ Underworld Gauntlet – 30-rep circuits that’ll push you past your limits.

There’s a lot more, but I figured I’d give you a quick rundown.

If you want to check it out, here’s the link:

–>> 10 New HIIT / Metcon Workout Plans – “Olympus Trials” Kettlebell

It’s a sad day here in KC after the Chiefs lost to the Eagles yesterday, but life goes on.

And what better way to shake it off than by getting back into training and feeling strong?

We’re officially kicking off the 28-Day EDKT Challenge today, but there’s still time to join. There are a few custom meal plans left for those who want to dial it in after the big game celebrations.

Try This Free Sample EDKT Workout 2.0

Part 1 – 7-Minute AMRAP

— 12 single kettlebell squat cleans -> 8 double kettlebell squat cleans
— 8 burpees

Part 2 – 7-Minute AMRAP

— 10 side lunges per side -> 10 kettlebell side lunges per side
— 25 band pull-aparts or 15 prone T raises

Part 3 – 7-Minute AMRAP

— 10 kettlebell slingshots per side
— 10 kettlebell halo + tricep extensions per side

Part 4 – 5-Minute AMRAP

— 10 reverse bridge with opposite hand-to-toe touch
— 30-second bear plank hold

This is not just a PDF to follow along with. I’ll coach you through every step so you get real results in 28 days.

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, my new EDKT training plan, an exclusive kettlebell workshop, and a copy of my Amazon best-selling book.

Spots are filling up fast. Join now:
Click here to sign up.

Forest & the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting the results you want, it may not be your fault. You just need the right training, the right nutrition, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping a full clothing size in just 28 days with EDT Kettlebell workouts, a customized meal plan, and coaching from me and my team. 75% of the 25 spots are already gone. Sign up now before it’s too late:

Click here to sign up.

We had an awesome Super Bowl Training Camp Workout this morning at my studio!

Everyone loved it—it was fun, challenging, and different from what they were used to.

I pulled from everything I’ve learned over the years, from high school football 30 years ago all the way up to playing in the pros.

Now, I wanted to share this workout with you so you can get in a killer session, burn some serious calories, and have a little fun before the big game.

Go Chiefs!

#

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10. Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

Super Bowl Training Camp Workout

Dynamic Warm-Up (30 seconds per move, no rest)

This is the type of warm-up we’d do before speed, agility, or practice sessions:

• jog in place / high knees / butt kicks
• bodyweight squats
• single leg deadlifts
• hurdle walks
• quad / opp arm reaches

Part 1: Strength & Power

In football strength workouts, we’d typically start with a big explosive movement first, so that’s how we kicked this off.

4 Rounds – 30 seconds work / 15 seconds rest

• Kettlebell Deadlifts
• Kettlebell Horn-Grip Cleans
• Kettlebell Squat Cleans
• Plank Series (Plank → Low Plank → High to Low Plank)

Part 2: Leg Circuit (Modified from Green Bay Training)

This was inspired by a brutal leg conditioning circuit I did with the Green Bay Packers.

30 seconds work / 15 seconds rest per move

• Bodyweight Squats
• Alternating Reverse Lunges
• Squat Jumps

Part 3: Classic Football Conditioning Drill

A high-energy footwork drill we used to do in training camp.

30 seconds work / 30 seconds rest

1. Quick feet chop → I call “Drop!” → Push-ups until I call “Pop!”
2. Back to quick feet chop → repeat

Part 4: Abs Finisher (Inspired by My College Training Days)

Back at UC Davis, we had a Sacramento Kings coach come train us with a brutal abs routine. Here’s a quick taste.

30 seconds work / 15 seconds rest

• Negative Sit-ups
• Alternating Leg Drops

We wrapped up with a cool-down stretch to hit all the major muscle groups.

Give this a go before the Super Bowl, torch some calories, and let’s go Chiefs!

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10.

Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Today at my personal training studio in Kansas City, we kicked off day two of our EDKT method kettlebell workouts.

(This is one thing that makes me unique, in my humble opinion—unlike the internet fitness gurus who just write about training, I actually use these methods in person with my clients and in my own training, rather than just sitting behind a computer all day.)

After Tuesday’s session, my group came back today saying they were sore—which didn’t surprise me, but also kind of did.

EDKT (Escalating Density Kettlebell Training) looks simple on the surface, but the magic happens in how it works. It allows you to get more work done in less time, rapidly improve work capacity, burn more calories than a traditional workout, and build muscle as a side effect.

It’s extremely effective, and when combined with the customized meal planning we’re doing in my upcoming 28-day challenge, the goal is to help you lose up to one full size in 28 days. This isn’t just a PDF to follow along with—I’ll be there to coach you through every step.

Try a Free Sample EDKT Workout

Part 1 – 7-Minute AMRAP

• 10 alternating REVERSE KB goblet lunges (per side)
• 10 recline rows OR max pull-ups (leaving one rep in the tank) OR 10 single-arm KB rows per side

Part 2 – 7-Minute AMRAP

• 15 two-arm kettlebell swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 kettlebell snatches per side (advanced)
• 10 push-ups (beginner) OR 10 feet-elevated push-ups (advanced)

Part 3 – 7-Minute AMRAP

• 12 KB towel bicep curls
• 10 KB halo + tricep extensions
• 30 jumping jacks

The Science Behind It

Originally, EDKT sets were designed to be 12 to 15 minutes, but I’ve adapted them for kettlebell training by using seven-minute rounds.

You should aim for 70-75% of your max weight / difficulty on each exercise—not the heaviest you can lift for the rep count, but enough to push yourself while maintaining good form.

A good starting goal for each 7-minute AMRAP is to get three rounds in the allotted time period. If you’re blasting through five rounds on day one, consider increasing the weight. If you’re getting one or two, you may need to just stick with it and improve your overall fitness and conditioning level, and/or you may need to drop the weight.

Take the first week of this method to figure out the weight / Intensity level to use for each exercise. Then, the goal is to track your rounds each session. Your big goal throughout the 28 days is to focus on increasing your VOLUME – total number of sets / rounds completed in each session!

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, a kettlebell and EDKT training plan, and some great bonuses like my exclusive kettlebell workshop and a copy of my Amazon best-selling book.

Click the link below to sign up now—spots are filling fast:

–>> 28-day Kettlebell EDT Challenge – Sign Up Here

-Forest and the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting you the results you want, it may not be your fault—you just need the right training, the right diet, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping one full clothing size in just 28 days with EDKT workouts, a customized nutrition plan, and coaching from me and my team. Half of the 25 available spots are already gone, so sign up now before it’s too late.

[Click here to join the challenge.]