KB/BW EMOM + Last Call for Thor’s Hammer

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Happy Friday!

I’ve got a classic KB/BW EMOM challenge for you today as we roll into the weekend—but first, quick reminder:

This is your last call and the final email reminder I’ll send about our upcoming 28-day “Thor’s Hammer” KB EMOM Challenge.

We kick off Monday, July 28th, 2025.

You’ll train like a Viking—burn fat, build strength, and fire up your metabolism in just 20 minutes a day using a single kettlebell.

Each fast-paced workout is built to shred fat, build muscle, and boost metabolism. You could drop up to 8–10 pounds in the next 28 days with these highly efficient sessions.

Here’s what you’ll get when you sign up:

  • 33 Bonus Kettlebell Challenge Workouts
  • Viking Meal Plan Reloaded
  • Valkyrie Mobility Series
  • “Beat Mjölnir” Core Smash

It’s a solid plan to tighten things up and finish the summer strong. Click here to learn more.

Now, let’s get into today’s workout:

KB/BW EMOM Challenge

Set a timer to go off every 1 minute. Begin the prescribed reps at the start of each interval. Rest until the next minute starts. Complete 3 total rounds of:

  • 10 Kettlebell Squats (24kg for men / 16kg for women)
  • 15 Push-Ups (controlled pace: ~2 sec down / 2 sec up)
  • 15 Single-Arm KB Rows per side
  • 5 Burpees

After 3 rounds, rest as needed, then finish with:

KB Complex Finisher

Perform 5 reps on the right, 5 on the left (10 rounds total). Take as much rest as needed.
The complex:

  • 1 KB Clean
  • 2 KB Squats
  • 1 Overhead Press
  • 3 KB Snatches

(Switch arms and repeat. 5 rounds per side = 10 total.)

Give it a go—it’s a perfect weekend reset, or a strong start to your new fitness journey.

And again—the Thor’s Hammer Challenge starts Monday. Click here to sign up now so you’re ready to roll.

–Forest

“The Hammer” – 17-Min Kettlebell EMOM

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I’ve been swinging kettlebells for almost 20 years now (!)

This is a pic of me at my first RKC cert, in 2009:

In 2007, I had my first-ever kettlebell workout, and I’ve been hooked ever since.

I’ve trained with just about every piece of equipment you can imagine—barbells, machines, sandbags, you name it.

But I always come back to kettlebells.

And here’s why:

  1. They burn fat fast. Kettlebell workouts combine strength and cardio in a way that just works. You build muscle, improve conditioning, and torch calories all in one go.
  2. You don’t need much gear. For example—the challenge I’ve got starting soon? You only need one kettlebell. That’s it.
  3. It doesn’t take forever. 20 minutes a day is enough if you’re training with the right structure and intensity. And that’s what we’re doing here.
  4. You can train anywhere. Garage. Beach. Park. Backyard. Doesn’t matter. You can get a serious, no-fluff workout with minimal space.
  5. Kettlebells actually work. They’ve stood the test of time. You’ll get stronger, leaner, and more athletic—without beating up your joints or wasting your time.

Want to try a quick one?

“The Hammer” – 17-Min Kettlebell EMOM

Sample from -> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest for 60 seconds at the end of the sequence, then repeat three more times for a total of three rounds:

— H2H KB swings – 20 (24k men / 16k women)

— Bear plank march – 10 per leg

— Kb tactical alternating reverse lunges – 8 per leg (20k men / 12k women)

— Single arm KB rows – 12 per side (20k men / 12k women)

— “Friendly” Burpees – 8

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If you like workouts like this, you’re going to love what I’ve got coming next:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

It’s a full 28-day plan to help you drop a size, boost your metabolism, and build serious conditioning—just 20 minutes a day, one kettlebell, no fluff.

We start Monday, and you can still join in here:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

Let me know if you have any questions, and talk soon –

– Forest

17-Minute Thor’s Hammer KB Workout

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Today I’ve got a quick-hitting Thor’s Hammer-style kettlebell workout for you that hits strength, conditioning, and mental toughness in just 17 minutes.

17-Minute AMRAP (As Many Reps as Possible)

  • Kettlebell Snatch – 60 sec
    → Reps per side is up to you, switch as needed
  • Push-ups – 60 sec
    → Regular push-ups, or elevate hands if needed
  • Walking KB Goblet Lunges – 60 sec
    → Hold the KB in goblet position at chest height; stay smooth and controlled
  • 1-Arm Kettlebell Rows – 60 sec
    → Switch arms halfway through
  • Burpees – 60 sec
    → Chest to floor if possible

Rest 60 seconds between rounds.
Complete 3 total rounds.
Your score = total reps completed.

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This is a workout I return to often when I need a full-body reset — and especially when I want to feel like I’ve earned my post-workout meal!

Let me know how many reps you get.
– Forest

PS – Want more workouts like this? You’ll find this one (and a ton more) inside the Thor’s Hammer Strength Challenge, part of my Viking Valor Kettlebell bundle. I’ve got it on sale this week — check it out here if you’re interested -> Viking Valor Kettlebell Bundle

22-Min Isometric Workout + Final Day to Join Warrior Flow

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Centuries ago, elite warriors used static holds, breath control, and intentional movement to build strength, power, and resilience—often without lifting a single weight.

They trained to be battle-ready using principles derived from martial arts, yoga, and strength disciplines long before barbells were invented.

That same style of training—grounded, controlled, and brutally practical—is at the heart of Warrior Flow Isometrics.

This is my 28-day program designed to help you:

  • Build lean, functional muscle
  • Protect your joints and stay injury-free
  • Train anywhere, anytime with zero equipment
  • Recover faster while still getting stronger

Today is the final day to grab it at the launch price, and with all the bonus programs included.

Here’s a free 22-minute sample workout from inside the program:

22-Minute Warrior Flow Isometrics Workout [Free Sample]

Hold each exercise for 30 seconds total—10 seconds in each position. Do all 5 moves back to back. Rest 1–2 minutes. Repeat the full circuit 3 times.

  1. Squat Hold
    High squat → Mid squat → Deep squat
  2. Plank with Knee Lift Hold
    High plank → Right knee lift → Left knee lift
  3. Reverse Snow Angel Hold
    Arms overhead → T position → Arms by hips, squeeze upper back
  4. Three-Point Bridge Hold
    Full bridge → Left leg extended → Right leg extended
  5. Hollow Body Hold (Core)
    Basic hollow → Extended hollow → Full hollow

It’s simple. It’s low impact. And it’s surprisingly effective.

If you want the whole experience, you can still grab Warrior Flow Isometrics today only and get the complete plan plus three powerful bonuses:

What you get:

  • Warrior Flow Isometrics – 28-Day Program
  • 28-Day KB Tabata Conditioning Plan (Value: $29)
  • Unbreakable – 7-Day Anti-Inflammatory Meal Plan (Value: $19)
  • Flexibility / Mobility Cheat Sheets (Value: $15)

These bonuses are only included through tonight, and the program is still just $19 for launch week.

-> Get Warrior Flow Isometrics + all four bonuses here

– Forest Vance, MS
Corrective Exercise Specialist | RYT-200
ForestVanceTraining.com

PS – It’s the last day to grab the full program and bonus stack.

I was 12 miles into a 31-mile race when it happened…

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About six years ago, around this time of year, I was deep into training for my first Spartan Ultra race.

I’d done a bunch of Spartan races before, but this one was the big goal—the one on my bucket list. The Ultra is a 50k race (about 31 miles) up in Lake Tahoe. High elevation, steep terrain, and around 60–70 obstacles along the way. Walls, monkey bars, sandbags, farmer carries, you name it.

I trained hard for six months leading up to that race.

I made it about 12 miles in—and then I felt something rip in my shoulder.

It wasn’t even a crazy obstacle. I was jumping over a wall I’d done a hundred times before. But as soon as I landed, I knew something was off. I looked down and saw that my pec and shoulder looked deformed.

Naturally (and probably stupidly), I dropped down to try a push-up. No strength on the left side. None. I knew it was bad.

I was on top of a mountain with 30+ obstacles to go—90% of which involved my upper body—and I made the smart call to pull out of the race. Got a ride down on an ATV and saw the on-site medical tent.

They thought it might be a strain. I followed up Monday. Same answer—maybe a strain, give it time.

But I pushed for a referral, saw a specialist, and sure enough: fully torn pec. Major surgery. They had to reattach it within two weeks.

The recovery was brutal. I went from being the strongest and fittest I’d ever been to not being able to use my upper body at all.

Physical therapy took a couple of months, and when I was finally cleared… well, “cleared” didn’t mean I was ready to train hard. I was at maybe 25% of my original strength.

That’s where isometrics came in.

I still trained what I could—legs, core, mobility—but when it came to rebuilding that shoulder, isometric work was a saving grace. It let me activate muscles, regain control, and start rebuilding strength without crushing my joints.

It was low-impact. It helped me recover faster. And it was the bridge from “rehab mode” back to full-strength kettlebell training.

Now I’m not saying it replaces physical therapy—do that first, 100%.

But if you’re recovering from something long-term…
If you’ve been “cleared” but still feel limited…
Or if you’re just looking for a smarter, more sustainable way to train as you get into your 40s, 50s, and beyond…

That’s where Warrior Flow Isometrics fits in.

It’s my 28-day bodyweight strength plan designed to help you:

  • Build lean, functional muscle
  • Improve joint resilience
  • Stay strong without the wear and tear

It’s just $19 this weekend, and when you join now, you’ll also get the bonus Kettlebell Tabata Conditioning Plan, which pairs perfectly with the main program.

-> Check it out and grab your copy here

Have an awesome weekend—and thanks for reading.

– Forest

Free 28-Day KB Tabata Challenge + Sample Workout

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If you’ve been thinking about jumping into the new Warrior Flow Isometrics program, today’s a great day to do it.

Because we’re featuring one of the most popular additions in the bonus pack:

Today’s bonus is the KettlebellBasics WODs – Tabata Edition.

It’s a full 28-day program built around short, high-intensity conditioning workouts you can knock out in 20 minutes or less. Updated Tabata protocols. Scaled for men and women 40+. Perfect to pair with Warrior Flow Isometrics or run as a standalone phase.

This bonus is included free when you join Warrior Flow Isometrics this week only.

Here’s everything you get:

– The 28-day Warrior Flow Isometrics main program
– TODAY’S BONUS: KB Tabata 28-Day Plan
– The Unbreakable 7-Day Anti-Inflammatory Meal Plan
– The Flexibility & Mobility Cheat Sheets

Grab it all at the link below:

→ Get Warrior Flow + Today’s Bonus

To smart training and stronger joints! –

– Forest Vance, MS
Corrective Exercise Specialist | Kettlebell Coach
ForestVanceTraining.com

PS – Want a sample workout from the KB Tabata bonus?

PART 1 – TABATA
Push-ups (any variation)
One-arm KB rows (switch sides each round)
20 sec on / 10 sec off x 4 rounds alternating, rest 1–2 min, repeat twice
Recommended weights: 12–16k (women), 20–24k (men)

PART 2 – TABATA
One-arm KB swings (switch arms each round)
Fast feet
Same format as above
Recommended weights: 16–20k (women), 24–32k (men)

PART 3 – COMPLEX
4 rounds for time:
6 KB press (right)
6 KB rack squat (right)
6 KB reverse rack lunge (right)
Repeat on the left
Finish with 6 burpees

Grab the full Warrior Flow program and get this bonus included free when you join this week:

→ Warrior Flow Isometrics + Tabata Bonus

new 15-Min Isometrics Workout (try this today)

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When I first picked up a weight at age 14—nearly 30 years ago—it was all about performance on the football field.

I wanted to get bigger, stronger, faster.

Then, in my 20s, the goal shifted: look good, fill out my sleeves, turn some heads.

By my late 30s, the priorities changed again. These days, it’s about staying strong and athletic without wrecking my joints. It’s about moving well, feeling good, keeping my heart healthy, and having the energy to show up every day.

Kettlebells have been a big part of that journey. But over time, I’ve added other tools too—one of the most powerful being isometrics.

Isometric training has been shown to help:

— Protect your joints
— Speed up recovery
— Improve blood pressure
— Build muscle and strength—without constant wear and tear

That’s why I created Warrior Flow Isometrics.

Here’s a sample workout you can try today:

15-Min Warrior Flow Isometrics Workout

Hold each position for 45 seconds. Rest 15 seconds between moves. Do 3 total rounds.

  • Horse Stance Hold – Arms extended. Option: add light weight
  • Forearm Plank → High Plank Flow – Alternate every 5 sec
  • Skater Squat Hold + Side-to-Side Toe Touches – Stay low, keep control
  • Bear Plank Hover → Shoulder Taps – Alternate sides, raise a foot for a challenge
  • Skater Squat Hold + Back Toe Touches – Test your balance and control
  • Alternating Leg Drops – Hold one leg close to the ground for 5 sec, then switch

*Full video walk-thrus / demos of each move shown in the full program here

The full program includes longer sessions (20–30 mins), and you can use it to supplement your kettlebell workouts—or as a standalone phase when your body needs a reset.

Try Warrior Flow Isometrics here.

Here’s to staying strong, mobile, and pain-free this summer!

– Forest Vance, MS
Corrective Exercise Specialist | 200-Hour RYT
ForestVanceTraining.com

Old-Time KB Strength – Workout 1

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Most people train for how they look.

But the strongest lifters of the past?

They trained to perform.

Old-time strongmen didn’t use mirrors or machines.

They built serious strength with awkward objects, odd positions, and total-body control.

And that’s precisely what the Old-Time Kettlebell Strength program is built on.

It’s inspired by the era of raw, functional strength—and now, for a limited time, you can get it FREE when you grab the Kettlebell Powerbuilding program.

-> Get Old-Time KB Strength FREE when you order KB Powerbuilding – This Week Only

Here’s a sample workout so you can try it yourself:

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Old-Time Kettlebell Strength – Workout 1

Part 1 – Strength & Core (10 min timer):
Alternate between:

  • 6 Barbell Jefferson Deadlifts (or 10 KB Jefferson Deadlifts)
  • 30-second Hollow Body Hold

Part 2 – Unilateral Strength (3 rounds):

  • 30 sec Weighted Split Squat (per side)
  • 30 sec Side Plank w/ Top Arm Reach-Through (15 sec per side)
    Rest 15 sec between exercises

Part 3 – Conditioning Finisher (4 rounds):

30 sec Burpees
Rest 15 sec between exercises

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When you order the Kettlebell Powerbuilding Challenge this week, you’ll also get:

— Old-Time Kettlebell Strength – FREE
— KB Summer Strength Upgrade – FREE
— Fight Gone Bad KB WODs – FREE

Click here to grab it now -> Get Old-Time KB Strength FREE when you order KB Powerbuilding – This Week Only

– Forest Vance
Former Pro Football Player
MS, Human Movement | Kettlebell Coach | Over-40 Strength Specialit

KB Powerbuilding 101 (sample workout inside)

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Powerbuilding = the sweet spot between raw strength and real muscle.

It’s a training style that blends low-rep heavy lifts (for strength) with moderate-rep hypertrophy work (for size).

Traditionally done with barbells… but let’s be real: if you’re over 40, beat up, and short on time, that doesn’t always work.

That’s where kettlebells come in.

They’re easier on your joints… more versatile… and with the right structure, they deliver the same results—in way less time.

Let me show you what I mean:

KB Powerbuilding Workout #2

— PART 1 – Power Swings

Set your timer for 8 minutes. At the top of each minute, perform 10 kettlebell swings (as heavy as possible with great form). Use double bells if you can.

→ This builds explosive power and posterior chain strength.

PART 2 – Muscle-Building Complex

Set your timer: 35 seconds ON / 5 seconds transition. No setting the bell down. Do as many quality reps as you can in each interval:

  • KB press (right side)
  • (one-arm swing switch)
  • KB press (left side)
  • (one-arm swing switch)
  • KB 1-arm row (right side)
  • KB 1-arm row (left side)
  • KB suitcase lunge (right side)
  • KB suitcase lunge (left side)
  • Burpees

→ Rest 60–90 seconds, repeat for 3 total rounds.

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This is the Hybrid Kettlebell Strength Method in action.

Strength, muscle, conditioning—all in one.

And right now, you can get 3 full programs built around this method for the price of one:

— Kettlebell Powerbuilding Challenge
— Old-Time Kettlebell Strength
— KB Summer Strength Upgrade
— Bonus: Fight Gone Bad KB WODs

-> Click here to grab the full 3-for-1 bundle and get started today »

– Forest
Former Pro Football Player
MS, Human Movement | Kettlebell Coach | Over-40 Strength Specialist

Sober Warrior FAQ + 10-Min KB Workout

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I’ve been getting a lot of questions about the Sober Warrior 30-Day Challenge—so today I’ve got answers plus a 10-minute kettlebell workout to get you moving and feeling strong going into the weekend.

30 DAY SOBER WARRIOR CHALLENGE FAQ

Q: Do I have to give up alcohol forever?
No. This is a 30-day reset. What you do after that is up to you. Most people just want to feel better, sleep better and stop self-sabotaging—and this is a powerful way to do it.

Q: What if I miss a day?
You pick it back up the next day—progress over perfection.

Q: Is this only for people with a “problem” drinking?
Not at all. This is about clarity, performance, recovery, and fat loss. Some people want to cut the fluff and see what they’re capable of. No shame, no labels.

Q: How hard are the workouts?
You can scale them. Walks or yoga if you’re easing in. And if you’re ready for something more structured…

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SAMPLE 10-MIN KETTLEBELL CIRCUIT

Set your timer to go off every 60 seconds. Do as many quality reps as you can of each movement in each 60-second interval. Do two rounds:

  1. Two-hand KB swing
  2. One-arm KB press (30 seconds per side)
  3. KB goblet squat
  4. Single-arm KB row (30 seconds per side)
  5. Run in place

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Whether you’re here to drop some fat, reclaim your mornings, sleep better or just reset—this challenge gives you the tools and the accountability.

Join the Sober Warrior 30-Day Challenge – we start Monday »

Let’s go!!

– Forest

PS – Not sure if it’s worth it? Try that 10-minute workout, and skip the drinks tonight. See how you feel tomorrow morning. Then imagine stacking 30 of those days in a row!..