‘St. Valentine’s Day Massacre’ KB Workout

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Last week’s kettlebell boot camp workouts at FVT were TOUGH.

In fact, during one session, someone said, “It’s a Valentine’s Day Massacre!”

Clever 🙂

Here’s the workout — you can try it yourself:

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Complete as fast as possible:

– 10 double kettlebell squat cleans – 10 plank-to-push up (5 per side) – 20 walking prisoner lunge (10 per side) – 20 1-arm KB rows (10 per side) – 100 high knees (50 per side)

– 8 double kettlebell squat cleans – 8 plank-to-push up (4 per side) – 16 walking prisoner lunge (8 per side) – 16 1-arm KB rows (8 per side) – 80 high knees (40 per side)

– 6 double kettlebell squat cleans – 6 plank-to-push up (3 per side) – 12 walking prisoner lunge (6 per side) – 12 1-arm KB rows (6 per side) – 60 high knees (30 per side)

– 4 double kettlebell squat cleans – 4 plank-to-push up (2 per side) – 8 walking prisoner lunge (4 per side) – 8 1-arm KB rows (4 per side) – 40 high knees (20 per side)

– 2 double kettlebell squat cleans – 2 plank-to-push up (1 per side) – 4 walking prisoner lunge (2 per side) – 4 1-arm KB rows (2 per side) – 20 high knees (10 per side)

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Time to massacre the fat!

– Forest

==== ====

ATTN kettlebell fans

If you loved this workout, you need to check out my kettlebell system:

Firebreather Kettlebell – A complete fat-loss and conditioning system built from 10 of my most effective kettlebell programs, with over 120 total workouts.

This is conditioning done RIGHT for people over 40:

✓ Fat loss without joint pain
✓ Conditioning without endless running
✓ Cardio that builds muscle instead of eating it
✓ Short workouts you can actually stick to

Click here to get instant access:

–>> Firebreather Kettlebell

Thanks!

– Forest

Kettlebell Arm Bar (plus last call for 8-Minute Fix)

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Today is the last call for the offer where you get any 8-Minute Fix course free when you pick up my REGENERATE 3–6 minute per day recovery system for lifters and athletes.

If you’ve been meaning to grab it, this is it.

-> Learn more here

Now — quick piece of shoulder content for you.

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve shoulder mobility and stability simultaneously.

It’s simple, but incredibly effective.

Some of the benefits:

• Improved rib cage mobility
• Better thoracic spine rotation
• Loosens up tight pecs
• Opens the fascial line between the pec and opposite hip
• Helps build healthier, more resilient shoulders

Here’s how to do it:

Start lying on your back with a kettlebell at your side at shoulder level — in what we call the “cradle” position (similar to the start of a Turkish get-up).

Pull the kettlebell to your chest, roll onto your back, and press the working arm to lockout.

Make sure to pack the shoulder down and back for stability.

Now take the same-side leg (same side as the working arm) and drive it over the top of your body. Let that hip rotate toward the ground as your shoulder stays packed and stable.

Breathe in.

On each exhale, gently drive the hip and shoulder slightly closer to the floor.

Do this for 3–5 slow breaths, progressively easing into the position.

This one move alone can dramatically improve how your shoulders feel under load.

I break down this exercise step by step in my 8-Minute Shoulder Fix program.

And remember—you can get that free (or any other 8-Minute Pain Fix course of your choice) when you purchase REGENERATE today.

After today, that bonus goes away.

-> Grab it here

Talk again soon,

Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
RYT-200
KettlebellBasics.net

PS – You can watch a full breakdown of the kettlebell arm bar here -> https://youtu.be/yaIIUuWmWSQ?si=kWs1onD36W78J6-Y

PPS – This is the final day to get a free 8-Minute Fix course of your choice when you purchase REGENERATE. Don’t miss it. GO HERE NOW.

8-Minute Daily Pain Fix Routine

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In 2005, while playing for the Green Bay Packers, I attended my first yoga class.

At the time, I didn’t think much of it.

But I did notice that my recovery, flexibility, and athletic performance improved.

Then, like many things during that stage of life, it fell off my radar for the next 10–15 years.

Fast forward to my late 30s.

I was still training hard, lifting kettlebells, doing Spartan races, and competing in powerlifting meets…

…but something was different.

My recovery wasn’t what it used to be, my mobility was taking a hit, and I felt more beat up after training.

I realized I needed to do something different — so I gave mobility and recovery work another real shot — consistently this time.

The results were immediate. My body felt better, my flexibility improved, I recovered faster, and the nagging aches weren’t running the show anymore.

Over the last 6–7 years, I’ve completed multiple certifications, including my 200-hour teacher training. I now teach regularly in my community and work with people worldwide.

But most importantly – this is about keeping your body strong enough to keep lifting, training, running, and living the way you want.

That’s why I created my 8-Minute Fix programs.

If you want to add mobility and recovery work to your routine — but don’t have time for long classes every week — this is what I recommend.

Each 8-Minute Fix targets the most common problem areas:

• Tight or painful hips
• Sore, cranky shoulders
• Stiff, flare-up prone low backs
• Knee pain and lower-body discomfort

You pick the area that gives you the most trouble right now.

You spend 8 minutes a day on it.

And you start feeling better.

This week, when you grab any one of my 8-Minute Fix programs, you’ll also get my full REGENERATE 2.0 recovery system free — so you can fix what hurts now and build a body that stays strong for the long run.

–>> Learn More Here

– Forest

P.S. If you’re training lower body this week, here’s a slightly more advanced hip prep sequence I use before deadlifts or heavy swings:

• 90/90 Hip Rotations – 6 controlled reps per side
• Banded Hip Distraction (or deep prying squat hold) – 30–45 seconds
• Hip Airplanes – 5 slow reps per side (hold each position for 2–3 seconds)
• Single-Leg RDL Iso Hold – 20 seconds per side (focus on tension through glute and hamstring)

Takes about 5–6 minutes total.

This is controlled mobility plus activation so your hips are stable and strong before you load them.

Click here to learn about the full programs.

15 Min KB EMOM

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Check out this 15-minute kettlebell EMOM to kick off your week.

This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge.

15-Minute EMOM (Every Minute on the Minute)
Minute 1: Two-hand swings x 15
Minute 2: Goblet squats x 10
Minute 3: Push-ups x 10
Minute 4: One-arm clean & press x 5 per side
Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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You can do this:

  • at lunch if you’ve got a kettlebell handy
  • in the garage after the kids go to sleep
  • right when you get home from work
  • first thing tomorrow morning before the day gets away from you

All you need is a kettlebell (or two) and your bodyweight—and yes, you can get a legit full-body workout done in that window.

Now, I know what some people are thinking:
“Really? Fifteen minutes is enough to actually change anything?”

Short answer: yes—with a caveat.

A single 15-minute workout here and there is fine. But real results come when:

  1. You train most days of the week, not once in a while
  2. The workouts are planned, not random
  3. You cycle easy, medium, and hard days so you’re not just hammering yourself into the ground

That’s exactly how the 28-Day Spartan Sprint – Drop a Size Challenge is set up. Short sessions, smart structure, balanced movement, and enough intensity to drive fat loss without beating you up.

If fat loss is the goal, I also pair this style of training with:

  • Feed the Beast (Intermittent Fasting) for nutrition
  • Optional extra conditioning using my OCR Domination plan (also included) if you’re feeling spicy

Bottom line:
Even if you do nothing else today, you’ve now got a solid 15-minute workout to start your week strong.

Have a great day,
Forest

PS – Check out the 28-day Spartan Sprint Challenge HERE – we officially start today!

15-Minute Drop-a-Size Spartan KB Workout (“hard day”)

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Yesterday, I shared a sample workout that I’d call a solid “medium day” inside the 28-Day Spartan Sprint.

Today, I want to show you what a “hard day” looks like.

Inside the Spartan Sprint, we’re doing short, intense kettlebell workouts most days — usually around 15 minutes. When you stack that kind of work consistently, it’s realistic to drop up to one clothes size in 28 days.

But here’s the part that matters most…

This isn’t random training.

The structure follows an Eastern Bloc–style principle of frequent exposure with modulated intensity — meaning hard, medium, and easy days — rather than traditional body-part splits.

That’s how athletes trained without burning out — and it’s how you make fast progress without beating yourself into the ground.

Yesterday’s workout? Medium.
Today’s workout? Hard.
Later in the week, you’ll see easier, more recovery-based days that still keep you moving and progressing.

Here’s an example of a hard day workout from inside the program:

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15-Minute Drop-a-Size Spartan KB Workout (“hard day”)

Warm-up (5 minutes)
Mobility, stretching, halos, hips, shoulders — get loose and ready.

Turkish Get-Up + Snatches
Perform a controlled Turkish get-up. At the top, perform 5 snatches before reversing the get-down.
Use the same work-to-rest ratio throughout the workout.

    Squats
    Option A: Single kettlebell rack squat – 5 reps per side
    Option B: Double kettlebell front squat – 5 reps

    Swings
    Option A: One-arm kettlebell swings – 5 sets of 10 reps per side
    Option B: Double kettlebell swings – 5 sets of 10 reps

    Kettlebell Clean & Press
    3 sets of 5 reps per side

    One-Arm Swing Finisher
    10 total rounds
    15 seconds work / 15 seconds rest. If you have multiple kettlebells, rotate weights each round. Pick a different bell at random. Complete one full set on one arm before switching. 5 rounds per side total.

    This is the kind of session that leaves you smoked — but still done in about 15 minutes.

    That balance — hard, medium, easy — is how you train frequently, get leaner, build real conditioning, and avoid burnout.

    If you want in, now’s the time.

    The 28-Day Spartan Sprint Kettlebell Challenge starts Monday, and we’re about to kick things off.

    Link below:

    –>> 28-day “Spartan Sprint” Drop-a-Size Challenge

    – Forest

    new 300-Rep Spartan KB Challenge (workout inside)

    On By adminIn Kettlebell WorkoutsLeave a comment

    You might’ve heard me mention that our “Spartan Sprint” 28 Day Drop-a-Size Challenge is about to kick off!

    Sign ups are coming through, we’re getting everything dialed in, and I thought I’d do something helpful before we kick things off…

    I want to share a sample workout so you can see exactly what this training style looks like.

    Check out the full program here –> “Spartan Sprint” 28 Day Drop-a-Size Challenge

    You see, years ago, a group of athletes underwent rigorous training to prepare for physically demanding roles in a war movie. The goal was simple: build a lean, athletic, battle-ready physique using short, fast-paced conditioning sessions that demanded focus, effort, and grit.

    This 15-minute Spartan Sprint workout borrows that same concept—using kettlebells, short sessions, and high output—to help you:

    • Improve performance
    • Get leaner and stronger
    • Drop up to one clothes size in 28 days

    Here’s a sample workout in the exact style we’ll use in the program:

    #

    300-Rep Spartan KB Challenge

    Warm-up (5 minutes)
    Halos, assisted squats, light mobility and prep work.

    Recommended kettlebell sizes
    Beginners:
    Men – 16 kg for swings & squats, 8 kg for get-ups
    Women – 12 kg for swings & squats, 8 kg for get-ups

    Intermediate:
    Men – 20–24 kg for swings & squats, 12 kg for get-ups
    Women – 16 kg for swings & squats, 12 kg for get-ups

    The Workout (300 reps total)

    1. Two-hand kettlebell swings
      5 sets of 10 reps
      Work = rest (or alternate with a partner)
      50 reps total
    2. Partial get-ups (supine to elbow or half-kneeling)
      5 reps per arm
      3 sets per side
      30 reps
      Running total: 80 reps
    3. One-arm swing ladder
      10 left / 10 right
      15 left / 15 right
      20 left / 20 right
      Repeat once
      90 reps
      Running total: 170 reps
    4. Partial get-ups (half-kneeling to standing)
      5 reps per arm
      3 sets per side
      30 reps
      Running total: 200 reps
    5. Goblet squats
      3 sets of 12 reps
      Rest ~60 seconds between sets
      36 reps
      Running total: 236 reps
    6. Hand-to-hand swings
      4 sets of 16 reps
      Work = rest
      64 reps
      Total: 300 reps

    Finish with light stretching and breathing.

    #

    When you stack workouts like this most days—paired with the intermittent fasting plan you get free inside the challenge—and optionally the obstacle course conditioning bonus, you can absolutely expect noticeable fat loss, better conditioning, and a real drop in how your clothes fit over the next 28 days.

    If you want the full plan, structure, accountability, and progression, you can check out the 28-Day Spartan Sprint Kettlebell Challenge at the link below:

    -> “Spartan Sprint” 28 Day Drop-a-Size Challenge

    Hope to see you on the inside!

    – Forest and the FVT Team

    15-minute single kettlebell workout

    On By adminIn Kettlebell WorkoutsLeave a comment

    One of the best things about kettlebells is this:

    You can get a real, full-body, legitimate workout in a very short amount of time.

    Strength.
    Conditioning.
    Heart rate up.
    Muscles worked head to toe.

    All with one kettlebell… maybe two.

    For example, here’s a 15-minute Spartan Sprint workout:

    (from the “Spartan Sprint” 28-day KB Challenge)

    As many rounds as possible in 15 minutes of:

    • 10 goblet squats
    • 10 rows per side
    • 10 push-ups
    • 15 swings

    In 15 minutes you’ve trained:

    • Legs
    • Glutes
    • Back
    • Chest
    • Shoulders
    • Grip
    • Core
    • And your engine

    That’s the power of a well-designed kettlebell session.

    Now imagine building an entire 28-day challenge around workouts like that.

    That’s exactly what Spartan Sprint is.

    These workouts aren’t random or slapped together.
    They’re progressive, intentional, and structured.

    You train 4–6x per week, for 15 minutes per session.

    Some days are AMRAPs.
    Some days are EMOMs.
    Some days emphasize strength.
    Some days push conditioning.

    Different formats.
    Different muscle emphasis.
    All fitting together.

    And here’s the simple math most people overlook:

    The American Heart Association recommends 75 minutes of high-intensity training per week.

    Five 15-minute sessions gets you there.

    Strength.
    Cardio.
    Conditioning.

    All covered.

    If short, effective kettlebell workouts are something you’ve ever wanted — this is exactly that.

    These are new, never-before-released sessions built specifically for the 15-minute format.

    You also get:

    • Warrior Flow Isometrics
    • Feed the Beast: Modern Day Warrior
    • The CORE Kettlebell Challenge book
    • The original 300 Kettlebell Challenge (legacy bonus)

    It’s a lot of value for a simple commitment.

    You can check out all the details here:

    –>> 15-minute single kettlebell workout

    – Forest

    How I Went From 4 to 11 Pull-Ups in 10 Weeks (top 2 drills inside)

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    Back in 2011, during my Level II RKC, there was a pull-up requirement that humbled many strong people.

    You had to perform a strict tactical pull-up:

    — Start from a complete dead hang
    — Thumbless grip
    — No kicking, no swing
    — Chest or neck to the bar
    — Full controlled lower

    Additionally, it had to be weighted.

    — If you weighed under 220 lbs → 53 lb kettlebell
    — If you weighed over 220 lbs → 35 lb kettlebell
    — Hanging from your foot.

    At the time, I was around 240 lbs.

    Now. I was a former college and NFL offensive lineman. I’d spent years being strong, powerful, and hard to move.

    But pull-ups? They were never my thing.

    Even years after dropping 50–60 lbs post-NFL, I could only manage about 4 clean pull-ups when I started preparing for that cert.

    So I had a very specific goal:

    – Get strong enough to pass the weighted pull-up
    – And get my bodyweight pull-ups up into double digits

    What worked wasn’t grinding max reps or testing myself every week.

    It followed a structured progression—very similar to what I now outline in my 0 to 20 Pull-Up Program—and layered in the right accessory drills at the right time.

    Over about 10 weeks, I went from 4 pull-ups to 11 clean reps, and hit the required weighted pull-up.

    Two drills in particular made a big difference once I could do a few solid reps.

    Drill #1: Top-position push-away negatives

    You start at the top of the pull-up (use a box or bench if needed), squeeze your back hard, touch chest or neck to the bar, then actively push yourself away from the bar and slowly control the descent.

    Drill #2: Scapular pull-ups with a lean-back

    From a dead hang, you pull your shoulders down and back without bending your elbows. Then you lean back slightly and push yourself “down” using your lats while looking toward the ceiling.

    I didn’t replace my pull-up training with these.
    I used them alongside it.

    Now beginners need things like assisted vertical pulls, band-assisted reps, ring work, and negatives. But once you’re at 3–5 clean pull-ups, these drills train the stabilizers, clean up your mechanics, and help you progress without wrecking your elbows.

    That exact structure is built into my 0 to 20 Pull-Up Program.

    And right now, it’s bundled with:

    – Bodyweight Strong 1.0
    – Bodyweight Strong 2.0
    – The 14-Day Steel Mace Challenge

    All at a special, limited-time price.

    This is the last call I’m sending for this bundle.

    If you’ve been stuck at the same pull-up number for years—or want a smarter way to build them—this is the system:

    –> 0-20 Pull Up Plan + Bodyweight Strong + 14-day Steel Mace Challenge

    – Forest

    PS – Even if you don’t grab the program, once you can do a few clean pull-ups, start incorporating those two drills. They’re a big reason I finally broke past my own plateau.

    0 to 20 Pull-Ups – Complete Program Access (+ biggest mistakes to avoid)

    On By adminIn General, Tips and TricksLeave a comment

    If you want to build serious pulling strength, there’s one benchmark that never lies: pull-ups.

    That’s exactly why I created Operation Pull-Up — a complete program designed to take you from wherever you’re starting (zero, five, or anything in between) all the way up to 20 strict pull-ups.

    How Operation Pull-Up Works

    Operation Pull-Up runs in a 28-day challenge format, but it’s built in phases:

    — Phase 1

    — Phase 2

    — Phase 3

    — Etc.

    You move through the phases at your own pace. Everyone progresses differently depending on their starting point, bodyweight, strength level, and recovery. Some people move faster, some slower — but the structure keeps pushing you forward until you hit 20.

    The Two Biggest Pull-Up Mistakes I See

    Before I tell you how to get the most out of this program, let’s talk about the mistakes that keep most people stuck.

    Mistake #1: Only Doing Pull-Ups Once Per Week

    This does not work.

    Pull-ups respond best to frequency. You should think of pull-ups more like a skill than a body-part workout.

    In Operation Pull-Up, you train pull-ups three times per week. Sessions are short — often just 10–15 minutes — but that consistent exposure is what drives progress.

    Mistake #2: Going to Failure Every Session

    Grinding every set to failure is a fast way to stall progress and irritate your elbows.

    Again, this is skill-based strength. Most of your work should feel challenging but repeatable, not soul-crushing.

    You’ll perform multiple sub-maximal sets throughout the week. Some weeks you’ll add two or three reps to your max. Other weeks you might only add one — or even hold steady.

    What Happens If You Stick With It

    If you follow the plan and respect the process, your pull-ups will go up.

    You’ll build real pulling strength, improve technique, and develop the kind of back strength that carries over to everything else you do.

    Get the Full Plan (Free Right Now)

    Right now, Operation Pull-Up is included for free as part of Bodyweight Beast 2.0.

    When you grab it, you also get:

    — Bodyweight Beast 2.0 (full bodyweight training plan)

    — Bodyweight Phase 1.0

    — the 14-Day Steel Mace Challenge (a unique, athletic training style)

    — My Core Kettlebell Challenge eBook

    Even if you already own one of these, the rest easily makes this worth it.

    This promotion is ending soon — so if pull-ups are something you want to finally master, now’s the time:

    -> GO HERE NOW

    Check it out and get started!

    -Forest

    12-min Mace + KB + BW Finisher

    On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

    Here’s a simple way to incorporate steel mace into your training beyond warm-ups and main lifts: use it as a finisher.

    I like finishers because they let you hit grip, core, rotation, and conditioning without wrecking people’s joints or recovery.

    Steel Mace + Kettlebell + Bodyweight Finisher

    Total time: ~12 minutes
    Format: EMOM (Every Minute on the Minute)

    Set a timer to beep every minute. You’ll complete the work, then rest for whatever time remains in that minute.

    Minute 1

    • 20 kettlebell swings

    Minute 2

    • 5 steel Mace uppercut lunges (per side)

    Minute 3

    • 5 double burpees (That’s a burpee with two push-ups at the bottom — step or jump back based on comfort)

    Repeat this 3-minute sequence for 4 total rounds.

    #

    This finisher works especially well at the end of strength days because:

    • Swings reinforce hip power without heavy loading
    • Steel Mace uppercut lunges challenge core stability, shoulders, and balance
    • Burpees drive conditioning and mental toughness

    If you’re new to steel mace or kettlebell work, don’t worry — I walk through this movement (and dozens of other foundational drills) inside my free 14-day challenge, where I break down setup, coaching cues, and common mistakes. Check it out below:

    → Bodyweight Beast 2.0 + Free 14-Day Steel Mace Challenge

    One quick note since people have asked:

    Right now, the Steel Mace Challenge is only available as a bonus when you pick up Bodyweight Strong. There’s no standalone option at the moment.

    Will it be available on its own in the future? Possibly — but when it is, it’ll likely be priced about the same as Bodyweight Strong itself.

    If you want steel mace training now, grabbing it as a bonus is the best deal you’ll see.

    Train hard, and move well!

    — Forest