Worst exercise for back pain (that everyone does)

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**Quick note before we dive in: if you’re looking for a complete, kettlebell-friendly core program that’s easy on your back and takes 8 minutes or less per day, check out my 28-Day Lower Back Fix -> 8 Minute Lower Back Fix

I was chatting with a client the other day.

He was struggling with some nagging lower back pain.

He was training consistently with kettlebells — which is great! — but then potentially undoing all that good work with a high-rep sit-up finisher after most every session.

Now. I am not a medical professional, and this is not medical advice. If you already have significant back pain, it is recommended to consult a physical therapist before starting a new exercise regimen.

HOWEVER.

Sit-ups and crunches are generally not recommended for back pain, as they can cause significant spinal disc pressure through repetitive flexion, potentially aggravating injuries.

More specifically, according to Harvard Health, this is because of things like:

— Repetitive Flexion: Bending the spine forward repeatedly creates immense compressive pressure on spinal discs.
— Hip Flexor Strain: Sit-ups heavily involve the hip flexors, which, when tight, pull on the lower spine, causing discomfort.
— Poor Posture: Many individuals perform them with improper form, increasing risk.

Now — can you get away with doing sit-ups and crunches and potentially be fine? Maybe.

However — why not do what we know is best from a research perspective — especially when kettlebell training already builds serious core strength the right way?

Better Alternatives for Core Strength

— Planks: Considered the gold standard, these build stability without stressing the spine. In the 8-Minute Lower Back Fix, we do different plank variations — side plank supported (in a specific way), HardStyle (high body tension as you get stronger), and more.
— Bridges: These strengthen the core and glutes while keeping the lower back supported. Specific setups using things like blocks and bands to assist can help greatly.
— Bird-Dog: A safe exercise on hands and knees that improves stability by working the core and back together. This can start at a lower level and progress to different ways to add resistance.
— Dead Bug: Lying on the back, this exercise challenges the core without loading the spine. Same here — can start with lower-level versions and progress up to added weight and more. All things we cover in the 8-Minute Lower Back Fix.

And in my non-medical opinion — based on what the research generally suggests — it’s worth considering stopping sit-ups and crunches and exploring some of the alternatives covered in today’s email instead, especially if lower back pain is something you’re managing.

As always, consult a qualified medical professional before making changes to your exercise routine, especially if you are managing an existing injury or condition.

If you want to check out my complete program that includes exercises like these and many more, organized into a short (8 minutes or less) daily routine that’s a full 28-day challenge, check out:

-> 8 Minute Lower Back Fix (kettlebell-friendly, back-safe core training)

Cheers!

— Forest

20-Min “Tom Cruise” Mission-Ready Kettlebell Circuit

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I saw a clip recently of Tom Cruise training for the latest Top Gun.

Doing things like:

— Sprinting

— Climbing

— Hanging off airplanes

— Doing all of his own stunts

The guy is in his 60s.

And you look at that and think…

How is that even possible?

Well—according to Dr. Google (lol) – his training approach likely plays a large part.

My quick research says he does:

— 3 days/week of strength work

— 2 days/week of “fun”/adventure activities (running, hiking, climbing, kayaking, etc)

— high-intensity cardio

…interestingly, this is VERY similar to the format we use in Ageless Action Hero Kettlebell.

Here’s an example workout in that style:

(This is not Tom Cruise’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Mission Ready Foundation inside the full Ageless Action Hero Kettlebell program.)

—–

20-Min “Tom Cruise” Mission-Ready Kettlebell Circuit

1 – Turkish Get-Up

Do 1 rep right, 1 rep left. Alternate sides until you hit 4 reps per side total.

Start lighter and build up if possible.

Recommended weights:
Men: 16–24 kg
Women: 8–16 kg

If you’re new to TGUs, drop the weight and focus on form first.

2 – Down-the-Ladder Strength Circuit

(Rest as little as possible. Rest ~60 seconds after one full ladder. Repeat for 2 total rounds.)

5 cleans (R)
5 presses (R)
5 single KB rack squats (R)

5 cleans (L)
5 presses (L)
5 single KB rack squats (L)

Then 4 each…
Then 3 each…
Then 2 each…
Then 1 each…

Same sequence all the way down.

Recommended weights:
Women: 10–12 kg
Men: 16–20 kg

3 – 100 Kettlebell Swings

Complete in as few sets as possible.

Example:
5×20, 10×10, etc.

Recommended weights:
Women: 16–20 kg
Men: 24–32 kg

—–

Get the full Ageless Action Hero Kettlebell program at the link below while it’s still on special March 2026 Launch Pricing:

–>> Ageless Action Hero Kettlebell

— Forest

“Jason Statham” 3/7 Strength Circuit

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Jason Statham hit the nail on the head when he said:

“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

He’s talking about not just LOOKING strong, but BEING strong.

…and this is exactly how the “Ageless Action Hero” trains.

…and this is the exact philosophy behind Ageless Action Hero Kettlebell.

Here’s an example of one workout from one of the ten kettlebell plans in the bundle.

(This is not Jason Statham’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Operator Strength System inside the program.)

—–

Jason Statham 20-Min “3/7 Method” Strength Circuit

The “3/7 Method” is a simple way to build strength and muscle without beating up your joints.

You perform ascending reps (3 → 7) with short rest periods. This creates a ton of muscular tension and metabolic stress—two key drivers of strength and hypertrophy—without needing super heavy weights:

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single-arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps per side. Rest for 15 seconds. Perform 5 reps per side. Rest for 15 seconds. Perform 6 reps per side. Rest for 15 seconds. Perform 7 reps per side.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

  • Side-loaded (“suitcase”) kettlebell split squat (22.5 sec per side)
  • “3-way” push-up (wide / narrow / regular — switch positions each rep)

3 – “3/7” sets – KB Goblet Squat

Start with 3 goblet squats. Rest for 15 seconds. Perform 4 reps. Rest for 15 seconds. Perform 5 reps. Rest for 15 seconds. Perform 6 reps. Rest for 15 seconds. Perform 7 reps.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Move directly into the second exercise with as little rest as possible. Do as many reps as you can in 60 seconds. Repeat for four sets total:

  • Mountain climbers (low plank position)
  • Skaters (forward/back traveling)

—–

AGELESS ACTION HERO KETTLEBELL

Train Like the Action Heroes Who Never Fell Off – Strong, Lean, and JACKED Into Their 40s, 50s, and Beyond – in Just 20-30 Minutes a Day, 3-4 Days Per Week.

——>>>>> CLICK HERE TO GET IT NOW

“Jack Reacher” KB Challenge Workout

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A lot of people I start working with in their 40s, 50s, and 60s are still trying to train like they’re 25.

And that usually includes things like:

  • Body part splits
  • Thinking progressive overload just means you have to lift heavier
  • Training to failure every workout
  • Relying on the workout plan that worked 20 years ago

…they think that’s what’s going to get them in their best shape.

And sometimes, it DOES work for a little while!…

…but more often, what happens is they get beat up, lose flexibility, and are always one step behind in recovery.

What I have found, after a Master’s Degree in Human Movement, 18 certifications, owning four personal training studios in two different states, and sellings 10s of thousands of copies of courses and ebooks and online training plans…

..what DOES work for the 40s, 50s and beyond demographic is something like –

Training the way an “Ageless Action Hero” would.

These guys are staying in top shape into their 40s, 50s, 60s, and beyond.

Jack Reacher is one example.

You’ve also got guys like John Wick, Jason Bourne, and Rocky Balboa in his later years.

They’re not doing body part splits or grinding away on machines.

Their training is built around functional, full-body strength—kettlebells, bodyweight, carries, conditioning – so that they stay strong, mobile, and ready.

That means:

  • Less reliance on machines and fixed movement patterns
  • Less chasing max weight and grinding reps to failure
  • Less isolating body parts

and

  • More kettlebells
  • More bodyweight training
  • More full-body, integrated movement

KETTLEBELLS are one of the best tools for this because you can build strength while also improving mobility, stability, and conditioning—all at the same time.

Here’s one:

—–

“Jack Reacher” KB Challenge Workout

PART 1

30 seconds work / 15 seconds rest / x4 of:

  • KB goblet split squat x8
  • Spider climb x 8 per side

PART 2

3 rounds EMOM:

  • 20 two-hand KB swings
  • 12 single-KB alternating regengade rows (6/side)
  • 8 lateral lunges / side (with or without KB)

FINISHER

30 on / 15 off x 3:

  • ¼ KB get up w/ floor press
  • HardStyle Plank

—–

This “Jack Reacher” KB Challenge Workout hits all those qualities.

Which, again, are:

  • Less reliance on machines and fixed movement patterns
  • Less chasing max weight and grinding reps to failure
  • Less isolating body parts

and

  • More kettlebells
  • More bodyweight training
  • More full-body, integrated movement

Do it, and you’ll stay ready to go, no matter what life throws at you.

That’s the idea behind Ageless Action Hero Kettlebell.

Click here to get it now—it’s on sale, and you get 119 more workouts like this one as part of the special deal.

-> Ageless Action Hero Kettlebell

— Forest

20-min Tactical KB/BW Circuit

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When I first moved to Kansas City about four years ago, I started training at a gym where most of the members were either bodybuilders or powerlifters.

One of them was a first responder — also an elite lifter. In his late 40s, still one of the strongest guys in any gym he walked into.

But he told me something that stuck with me:

“When it came to certain things I had to do on the job, I’d gas out.”

He told me he was rethinking his whole approach — more functional training, more conditioning, more focus on the core and posterior chain, and stretching, bodyweight work, and even some yoga-style movements.

I’ve heard the same story from many law enforcement guys I’ve trained over the years.

Strong isn’t always ready.

So that’s exactly what Mission Ready Conditioning is built around — the ability to perform anywhere, under any conditions, with whatever you have available.

Here’s a sample workout from the program:

—–

20-min Tactical KB/BW Circuit

Part 1 — AMRAP 15 minutes (rest as needed to maintain form)

— Kettlebell Tempo Goblet Squat — 3 sec down, 1 sec hold, 1 sec up — 10 reps
— Paused Push-Ups — lower down, pause 1 second at bottom, press up — 10 reps
— Kettlebell Swings — 15 reps
— Reverse Lunges — 10 per leg (add KB in suitcase position to level up)
— Base Switches — 8 per side

Part 2 — 3 rounds: 30 sec work / 15 sec rest

— Jumping Jacks
— Mountain Climbers
— Jump Squats
— Hand Release Push-Ups

—–

That’s just one workout from one of the 10 training plans inside the Mission Ready Conditioning bundle. Here’s everything else you get:

— No Kit Fat Loss Protocol — Zero Equipment Fat Loss Plan
— Field Ops Conditioning — Road Warrior Workout
— Zero Kit Operator — No Gym No Excuse (Updated Edition)
— Operator Pull-Up Protocol — 0 to 20 Pull-Ups
— Combat Core Conditioning — 5-Minute Abs
— Tactical Firebreather — HIIT + Endurance Hybrid
— Operator 100 — Mission 100 Push-Ups
— Iron Operator Circuit — KB + Bodyweight Beatdown
— Field Power Protocol — KB + Bodyweight Power Circuit
— Tactical Challenge Series — 33 Kettlebell Challenge Workouts

Whether you’re in uniform, a first responder, a veteran, or just someone who wants to stay ready and bulletproof — this is built for you.

This offer is winding down. I’m sending my last emails on it this week, and I didn’t want you to miss out without one more shot.

Click here to grab Mission Ready Conditioning →

Still at a great price.

Any questions, just hit reply!

Talk soon,
Forest

Saturday KB 300 Workout

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We just finished our Saturday kettlebell workout at our studio. This is a fun one. It’s a 300-rep workout that will hit your whole body.

Two things to keep in mind:

Number one — if you like workouts like this, you’ll get a bunch of them in my Mission Ready Conditioning system that’s on sale right now. It’s bodyweight-focused, but there’s also a good chunk of kettlebell work in there, including my Ultimate Kettlebell Challenge workouts course and more.

-> Mission Ready Conditioning + Ultimate KB Challenge Workouts

Number two — this specific workout actually complements the work we’re doing to prepare for the Tactical Strength Challenge. That’s another bonus I added to Mission Ready Conditioning. In this workout, you’re hitting pulling, quads, some core, and a little bit of arms. On other days at the studio right now, we’re working heavily on the deadlift, pull-up, and snatch, so this balances out the work we’re doing during the week.

-> Mission Ready Conditioning + TSC Bonus

For those of you who are interested, I’m also adding a new bonus to Mission Ready Conditioning for the weekend. If you want the plan we’re using to train for the Tactical Strength Challenge so you can bump up your deadlift, pull-ups, or snatch numbers, pick up the course and shoot us an email and we’ll send it over.

OK, here’s the workout. Are you ready?

—–

Saturday KB 300 Workout

Every minute on the minute perform:

— 7 double kettlebell front squats
— 12 double kettlebell gorilla rows
— 8 walking prisoner lunges (bodyweight only), per leg
— 12 lying kettlebell JM presses
— 8 alternating leg drops

You’ll do four rounds total. Rest one minute between rounds if you need it.

That’s your 300 total reps.

—–

Note #1: You can use a single kettlebell for the first two exercises if you only have one bell. Do single kettlebell front squats instead of doubles, and for the rows do 12 on one arm and then 12 on the other arm.

Note #2: If you want the video demo breaking everything down, download the full course and it’ll all be in there for you.

-> Get the full course here

That’s all I have for today. Enjoy your Saturday, and I hope you can get a nice little kettlebell workout in.

Forest

“Alarm Drop” 18-Minute Zero-Equipment EMOM

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Tactical operators are in amazing shape.

They’re lean, strong, and athletic… and they perform at a very high level.

But if you look at how they train, it’s actually the opposite of what most people think.

When most men and women think about getting stronger, they picture spending hours in the gym training like a bodybuilder… chasing bigger muscles and pumping everything up.

And there’s nothing wrong with that.

But if you train that way, you’ll usually end up strong… and also pretty bulky.

Puffy muscles.
Not especially fast.
Not especially athletic.

That’s great if your goal is to look huge.

But most of the people I talk to would rather have the lean, athletic, capable look instead.

The kind of strength that lets you move well, perform anywhere, and stay in great shape year-round.

That’s what Mission Ready Conditioning is all about.

Here’s a sample workout from the program — zero equipment required.

—-

“Alarm Drop” 18-Minute Zero-Equipment EMOM

— Set a timer for 18 minutes.

— Every minute on the minute perform the exercise listed below.

–Rest whatever time remains in the minute after finishing the reps.

— Complete 3 rounds.

Minute 1 — Seal Jacks (jump jacks w hands to the sides -> drive the heart rate up)
40 reps

Minute 2 — Tactical Get-Ups (start flat on your back → stand up quickly → return to the ground)
10 reps (5 per side)

Minute 3 — Bear Crawl (from all 4’s – focus on opposite arm / leg motion)
20 steps total
10 forward / 10 backward

Minute 4 — Shoulder Tap Push-Ups (Push-up → tap right shoulder → tap left shoulder)
12 push-ups + shoulder taps

Minute 5 — Stair Climber Lunges (step back → drive the knee up with power on every rep)
10 reverse lunges per side

Minute 6 — Burpee Broad Jumps (burpee → explode forward into a broad jump → reset and repeat)
6 reps

Then go back to Minute 1 and repeat until the 18 minutes are complete.

—–

If you want to look and perform like a tactical operator, you need training that’s properly structured — where every workout brings you a little closer to your goal.

That’s exactly what Mission Ready Conditioning delivers. 10 complete programs, bodyweight-based, one optional kettlebell.

–>> Mission Ready Conditioning — get it here

To your success! —

— Forest Vance Master of Science, Human Movement | Master Kettlebell Instructor ForestVanceTraining.com

KB 500 Protocol (week 1 workouts inside)

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Today is the official start of the 500 KB Challenge!

Here is the week 1 / day 1 workout:

500 Kettlebell – Week 1 / Workout 1

MAIN CIRCUIT – Complete 4 rounds of the circuit below. Take minimal rest between exercises (your rest is the transition time between moves). Rest 30- 60 seconds between rounds:

1 – KB Suitcase Deadlifts – 8/ea side (Women:16k+, Men: 24k+)
2 – 1-Arm Floor Press – 8/ea side (Women:12k+, Men: 20k+)
3 – Bodyweight Pendulum Lunge – 7/ea side (forward and back =1 rep)
4 – 1-Arm KB Press – 5/ea side (Women:12k+, Men: 20k+)
5 – Triple Stop Push-ups – Men: 10, Women:6

Finisher: 30 seconds of work, 15 seconds of rest. No rest between rounds. Complete 4 rounds
1 – Iso Hold Jump Squats (Take out jump to modify)
2 – Bear Crawls (go back and forth in the space you have)

—-

If you want full walk-through videos of how to do all the moves, be sure you’re signed up for the challenge on THIS PAGE.

And, once the workout is done, be sure to check in on the private group page that you get access to when you register HERE.

Also, in case you missed the mini-workshop where I went over the 500 cut nutrition method in detail, you
can find that on the course download page when you sign up using THIS LINK.

Finally, if you need to make sure your KB form is dialed in, also don’t miss the KB Swing Workshop – you can press play and follow right along – you’ll get access to that HERE as well.

If you are NOT signed up yet for the 500 Kettlebell Challenge,- we are officially starting today, but you have one final chance to sneak in and get started at the link below:

-> 28-day 500 Kettlebell Challenge – Starts Today

Cheers! –

— Forest

7 “kettlebell off-day” workouts (HIIT + LSD)

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Quick one today — just dropping some ideas for your KB off days.

These are what I call “500 Calorie Engine Builders” — conditioning sessions designed to burn an extra 500 calories on the days you’re not swinging a kettlebell.

Two categories depending on how your body feels that day. Grinding and beat up? Go green. Got gas in the tank? Go red.

—–

**The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the 500 KB challenge – get it HERE

—–

7 “kettlebell off-day” workouts (HIIT + LSD)

GREEN – LSD (Low Intensity, Steady State)

  1. Weighted ruck — 20–30 lb pack, 30–45 min, moderate pace. Flat or hilly terrain both work.
  2. Recovery jog — 20–30 min, slow enough that you could hold a full conversation. No watch, no pace target.
  3. Incline treadmill walk — 30–45 min, 8–12% incline. Slow and steady wins here.

RED – HIIT (High Intensity Intervals)

  1. Hill sprints — sprint hard to the top, walk down for recovery. 6–10 reps. Grade should be steep enough that it hurts.
  2. Assault bike sprints — 20 sec max effort / 40 sec easy pedal. 10–15 rounds. Arms and legs both driving on the hard intervals.
  3. Sprint / walk alternates — sprint 20–30 sec all out, walk 90 sec. 8–10 rounds. Flat ground or track.
  4. Fast run + KB swings — run 200–400m at 80% effort, then 20 KB swings immediately. Rest 2 min. 5–6 rounds.

—–

These Engine Builders are one of the three pillars inside my Kettlebell 500 Protocol — my 28-day fat loss challenge built around:

— 3–4 KB workouts/week burning ~500 cal per session
— The 500 Cut nutrition method (which we’ll be going over in more detail on the offical kick-off call, today at 12 noon CST
— Active off-day Engine Builders just like these

The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the challenge.

–>> Grab your spot + get the full guide FREE here

Talk soon,
Forest

P.S. — Backed by a no-questions-asked 30-day money-back guarantee. Zero risk. CLICK HERE TO SIGN UP NOW.

Extreme KB Cardio Conditioning Workout – “500 Kettlebell” Style

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If you want a cardio workout that will properly work your heart without destroying your joints in the process, kettlebells are the perfect solution.

**This is actually the exact method I focus on in the 500 Kettlebell Protocol 28-Day Fat Loss Challenge — which is kicking off TOMORROW with our first live kickoff workshop. Learn more and grab your spot on:

–>> the NEXT PAGE

Here’s why kettlebells work so well for cardio: they offer the perfect balance of dynamic movement and control. Unlike traditional cardio, which can be brutal on your knees and ankles, kettlebell training offers low-impact, high-reward movements that naturally flow into one another. You’re engaging multiple muscle groups, protecting your joints, and getting a serious surge in calorie burn and stamina — all without getting beat up in the process.

Below is a sample Extreme KB Cardio Conditioning Workout done in the style of the 500 Kettlebell Protocol.

Check it out, try it, and if you like it, sign up for the challenge. The first kickoff call is tomorrow, Friday, March 6. Can’t make it live? No problem. You’ll also get the recording to review on your own time.

EXTREME KB CARDIO CONDITIONING WORKOUT
“500 Kettlebell” Style

MAIN CIRCUIT
Complete as many rounds as possible in 17 minutes.
Rest only between exercises — no rest between rounds.

  • 12 KB sumo squat jumps
  • 12 Alternating Leg Drops (per side)
  • 6 Overhead KB Lunges (per side)
  • 30 Jumping Jacks

Finisher: Complete 3 total rounds of the circuit below, resting 90 seconds between rounds.

  • 8 One-Arm Swings — Left
  • 24 Slow Mountain Climbers (12 per side)
  • 8 One-Arm Swings — Right
  • 24 Opposite Shoulder Touches (12 per side)
  • 8 Snatches or High Pulls — Left
  • 24-second Side Plank — Left
  • 8 Snatches or High Pulls — Right
  • 24-second Side Plank — Right

—–

This combination of kettlebells and cardio will help you build muscle, protect your joints, and elevate your cardiovascular health — all without the wear and tear.

If you’re ready to take on a balanced, sustainable fitness program, the Kettlebell 500 Protocol has everything you need:

— Kettlebell form tips from the live kickoff workshop
— The 500-Cut Nutrition Protocol
— 500 Engine Builder workouts
— And much more

Hit the link below, grab your copy, and let’s get you losing up to one pound a day over the next 28 days.

–>> 500 Kettlebell Protocol 28-day Fat Loss Challenge (kick off call = tomorrow, March 6th)

— Forest