It’s June 7, and for all practical purposes, summer is here.

Vacations coming up, weekends at the lake or the beach or the pool, and suddenly you’re thinking a little more about how you look and feel with your shirt off or in your summer clothes.

If that’s you right now, here’s exactly what I’d do if I had 28 days and wanted sharper abs, a flatter stomach, and a midsection I actually felt good about:

Step 1: Lock in a consistent training routine built around your abs.

..like my 4-week Kettlebells for Abs program.

Here’s a sample (you can pull finishers like the one below to tack on to your existing training plan, OR you can use the full training plan focused 100% on KBs for Abs):

Do as many reps as you can in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. 4 rounds total.

— Single-arm KB swing (right side)

— Spider climbs

— Single-arm KB swing (left side)

— V-sits (hold for time OR slow controlled reps)

Power on the swings, rotational stability with the spider climbs, and ab endurance to finish each round.

(Strong abs improve your posture, and better posture automatically makes you look leaner and more defined!)

Step 2: Get your food dialed in.

Inside my 4-week Kettlebells for Abs program, you also get the full 20 Pounds in 6 Weeks Challenge nutrition course at no extra charge.

(People paid $99 to go through that program when we ran it live!)

It walks you through your protein targets, meal timing, calorie approach, and gives you a real plan based on where you are right now.

Whether you use my meal plan or your own, the main #1 key is – training alone won’t cut it, you need to have the food dailed in too.

Step 3 (bonus): “Little-known” hacks that will accelerate your results

Here are three tricks from my recent Mindful Eating series I wanted to share as a bonus – these can help you actually STICK to your meal plan (and get the results):

Trace the chain. There’s always a chain when it comes to eating choices: a trigger, a thought, a feeling, then the behavior. When you learn to identify what’s actually kicking it off, you can interrupt it before it ever gets to food.

Surf the urge. A craving is a wave. It peaks and it passes, usually within 10 to 20 minutes. Most people white-knuckle through it or cave. Urge surfing teaches you to ride it out without acting on it, and it gets easier every time you practice it.

Redesign your environment. Your surroundings are running your eating habits more than your decisions are. What’s visible on your counter, what you buy at the store, where food lives in your house. Change the environment and you change the behavior without needing more discipline.

#

That’s exactly what I’d do if I had 28 days and wanted sharper abs, a flatter stomach, and a midsection I actually felt good about.

Simple, focused, and built for where most of us are right now: motivated, short on time, and wanting to show up looking and feeling our best this summer.

And if you want the complete blueprint, my Kettlebells for Abs course is on sale this weekend at the link below:

-> 28-day KBs for Abs “Summer Ready” Sale​

— Forest Vance | Kettlebell Expert | Over-40 Specialist

ForestVanceTraining.com | KettlebellBasics.net

As follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.

And today I wanted to show you a sample workout from the program.

I call this one:

Spartan 50 Kettlebell Workout #1

In ancient Sparta, the Gerontes were the elder statesmen of the Gerousia—the council that helped govern the city-state.

These were respected warriors, leaders, and citizens who had spent decades building strength, resilience, and wisdom.

And while we don’t know exactly what their training looked like, this is the kind of workout I imagine would fit that spirit.

#

Spartan 50 Kettlebell Workout #1

Warm-Up

2-3 Rounds

• Squat with Chest Opener
• Jumping Jack Variation
• Kneeling Hip Flexor Stretch with Reach
• Plank Hold

One of the biggest mistakes I see people over 50 make is rushing into the workout.

At 25, you could get away with that.

At 55, it’s a great way to tweak a shoulder, back, hip, or knee.

That’s why we spend extra time getting the body ready before we start.

Part 1

4 Rounds

30 sec Turkish Get-Up (or Half Get-Up) – Right Side

15 sec Rest

30 sec Turkish Get-Up (or Half Get-Up) – Left Side

15 sec Rest

30 sec Kettlebell Deadlift or Swing

15 sec Rest

The Turkish Get-Up is one of my favorite exercises for people over 50.

It builds shoulder stability, core strength, coordination, balance, and confidence getting up and down off the ground.

And I give you multiple options depending on your current fitness level.

Part 2

4 Rounds

30 sec Split Squat Variation

15 sec Rest

30 sec Single-Arm Kettlebell Row (Right)

15 sec Rest

30 sec Single-Arm Kettlebell Row (Left)

15 sec Rest

For the split squat, you can choose:

• Bodyweight Split Squat with Stability Support
• Kettlebell Split Squat
• Goblet Kettlebell Split Squat

This section strengthens the legs, glutes, upper back, and posture muscles that become increasingly important as we age.

Finisher

4 Minutes

Every Minute on the Minute

4 Total Rounds

• Single Kettlebell Clean
• Squat
• Press
• Set Bell Down
• Burpee (or Modified Burpee)

This is what I call a Total Body Attack.

You get strength.

You get conditioning.

You get coordination.

And you get a little bit of grit.

All without spending an hour beating yourself into the ground.

Cool Down

• Side-Lying Quad Stretch
• Lying Hamstring Stretch
• Lying Hip Stretch

#

The philosophy behind Over 50 Kettlebell Revolution is:

— Build strength.

— Improve mobility.

— Increase endurance.

— Protect your joints.

— And continue doing the activities you love for decades to come.

If the 300 Kettlebell Challenge feels a little too advanced right now, this is where I’d start.

Check out Over 50 Kettlebell Revolution at the link below:

-> Over 50 KB Revolution

Talk soon,

— Forest

PS – Over the last week or so, I’ve been talking a lot about my new 300 Kettlebell Challenge.

We have close to 100 people participating in this round, which is awesome.

That said, I also received quite a few emails from people saying things like:

“I’m 55.”

“I’m 62.”

“I’m just getting back into training.”

“I’ve got a few aches and pains.”

“I’m not sure I’m ready for the full 300 Challenge.”

And honestly, that’s fair.

The 300 Kettlebell Challenge is a great program, but not everybody is in the same place.

Sometimes the smartest thing you can do is spend a few weeks building a solid foundation first.

That’s exactly why I created Over 50 Kettlebell Revolution.

In fact, as a follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.

Check out Over 50 Kettlebell Revolution at the link below:

-> Over 50 KB Revolution

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

This is pulled straight from one of the conditioning programs inside Firebreather Kettlebell.

I’ve had this program on a flash sale for the last few days — but today is the final day. This is the last warning. It closes tonight at midnight and goes back up to the regular price after that:

-> “Firebreather” Kettlebell (flash sale – final day)​

More on that in a second. First, the workout.

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).

#

Deceptively simple, right? Nothing fancy. But do it and tell me how you feel after.

Simple structure, smart programming, and enough intensity to drive real results.

You can do this Saturday morning before the day gets away from you, in the garage while the kids are busy, or right after you get back from whatever’s on the weekend agenda. All you need is a kettlebell (or two) and your bodyweight.

There are over 120 workouts like this inside Firebreather Kettlebell, organized into 10 complete training plans. That’s almost a full year of plug-and-play kettlebell programming in one bundle. Use it for yourself, use it with clients if you’re a trainer, use it as a go-to resource you keep coming back to for years:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight​

Have a great weekend! —

— Forest

PS — Even if you skip the offer, you’ve got a solid 15-minute workout to kick off your weekend. But if fat loss and conditioning are on your list, Firebreather gives you a full system to make it happen. Grab it before midnight tonight:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight