This workout is designed to help you build strength, boost your energy, stay healthy and capable for the long haul — and yes, look pretty darn good with your shirt off too 😉
All you need is one kettlebell and 18 minutes.
Do 3 rounds: 30 seconds work / 15 seconds rest Rest 60 seconds between rounds.
TIER 1 — BEGINNER
* Kettlebell “Goat Bag” Swing → 2-Hand KB Swing Suggested: 16kg women / 24kg men * Plank Step-Out * Bodyweight Squats * Kettlebell Figure 8 to Hold Suggested: 8–12kg women / 16–20kg men * Step-Back Squat Thrust
TIER 2 — INTERMEDIATE / ADVANCED
* 2-Hand KB Swing → 1-Arm KB Swing Suggested: 8–12kg women / 16–20kg men * Plank Jacks * KB Goblet Squats * Kettlebell Figure 8 to Hold Suggested: 8–12kg women / 16–20kg men * Squat Thrust → Burpee
This workout is brought to you by Lifetime Kettlebell Evolution.
If you are looking to test your strength, kettlebell form, mental capacity, and lungs… I dare you to take this test.
It’s a sample from the 300 Kettlebell Challenge 2.0 – where you’ll do a strength (and overall fitness) test at the beginning of the 28-day program – a special 300-rep kettlebell workout.
It gives you a great, measurable starting point. It also helps you set goals for the end.
Then, for the main program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:
– Losing fat – Gaining lean muscle – Strengthening your core – Getting more flexible – Improving overall performance
We even do a different 300–rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way – like this:
Do the sequence of exercises below as fast as possible. Make note of weights used. Time yourself. We’ll repeat this workout again in week 4, so be sure to record your performance so that you can see how you improve!
Check out this “300” kettlebell – style workout to get an idea of what you’ll be working on over the next 28 days:
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“300” Kettlebell Challenge 2.0 – Sample Workout
*Find exercise demos / breakdowns in the full program HERE
PART 1 (90 reps total) – STRAIGHT SETS – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on to the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:
5 one hand KB swings per side
5 one arm KB presses per side
5 lateral KB lunges per side (alternate legs each rep)
PART 2 (90 reps total) – AFAP (as fast as possible) – Complete three rounds of the pair of exercises below as fast as possible.
Alternate back and forth between exercises:
10 1-arm KB rows per side
10 spider climbs (5 per side) (alternate legs each rep)
PART 3 (120 reps total) – EMOM (every minute on the minute) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total:
5 burpees
5 side plank hold with leg raise per side
15 prone skydivers (hold for one second at top of each rep)
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This workout is challenging – you’ll be moving quickly and accomplishing a good amount of work (a total of 300 reps!) in a short period of time.
But don’t worry, it’s also highly effective. We incorporate various techniques such as straight sets, AFAP (as fast as possible), and EMOM (every minute on the minute) throughout the workout. These methods will help you gain strength, build lean muscle, and enhance your overall conditioning.
And here’s the best part – it’s a lot of fun! Give it a shot and see for yourself 🙂
If you want to take your fitness to the next level, make sure to click below and grab a copy of my “300” Kettlebell Challenge 2.0. It’s the latest, most up-to-date edition and is currently on sale this week:
-Forest and the FVT Team KettlebellBasics.net ForestVanceTraining.com
PS – I’m down to my last couple of spots for this round of “KB Fit Over 40” online/Remote 1-to-1 Coaching.
You’ll learn the basics of safe and effective KB training, gain strength / lean muscle, and lose up to 1% of your body fat per week with 100% custom kettlebell workouts, meal planning, accountability, and more.
Reply directly to this email with the word “IN,” and I’ll send you info on how to grab one of the last open spots.
PPS – the “Sober October” 30-day Challenge is LIVE!
This is a 30-day alcohol-free challenge that will help you get your edge back with daily KB workouts, mobility, specialized nutrition, and a group that is doing it together.
I know that might sound funny coming from a guy who’s been doing this for most of his life.
But some mornings I’m tired, my brain is going a hundred miles an hour, and the last thing I feel like doing is picking up a kettlebell.
But here’s the thing. I can’t tell you how much better I feel after I train. Every single time. I’ve rarely finished a workout and thought, “I wish I hadn’t done that.”
Because for me, training is part of my self care. It’s maintenance for my own mental health and my sobriety.
And it doesn’t have to be complex. Many days, it’s just simple stuff like this:
This is a simple, no-guilt 30-day challenge to see what life feels like without alcohol, while keeping your training on point and your schedule sane.
The workouts are built just like today’s.
But it’s not just the workouts.
When you join, you also get:
– Simple nutrition guidance – Mobility work – A CBT-based guide to help with the mental side of going alcohol free – A private community of people doing this right alongside you – And so much more
We start October 1, so now’s the time to grab your spot.
PS – Want me in your corner one-on-one? I’ve got a couple of spots left in my One-to-One Kettlebell Coaching for people 40 and up, built completely around you. Reply “IN” for the full breakdown, or see the details here:
Wanted to kick off your week with a kettlebell workout to try, but first, a quick recap.
We just wrapped up our Iron & Asphalt Challenge at our studio this last Sunday, and it was a blast.
This group completed a maximum-attempt, powerlifting-style deadlift and bench press, then finished a 5K ruck through downtown Lee’s Summit carrying a 20- or 30-pound pack.
So much fun!
Cool thing was, we also had 100+ folks training for a home-based, online/distance, kettlebell-based version of a similar challenge over the last couple / few months.
It worked out great, kept people focused towards their goals, and helped them gain strength and shed bodyfat in the process..
…so we’re keeping the momentum going.
We have registration for another challenge, our “Winter Warrior 2027” event, opening very soon…
…where with just a couple of kettlebells and 20-30 minutes, 3-4 days a week, you’ll get noticeably stronger without wrecking your joints.
Honestly, I was at a softball tournament all weekend, and I didn’t get a chance to get my final “last call” email that I had planned – so consider this it if you still want in!…
…I’ll leave registration and the discounted pricing up through the rest of today at the link below:
And of course, as promised, here’s a sample workout from the program:
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WEEK 1 / WORKOUT 2
PART 1 – EMOM – Set your timer for 60 second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for three rounds total:
— ½ get ups – 3 per side (beginner) OR full get ups – 1 per side (intermediate / advanced)
— single arm KB rows – 12 per side
PART 2 – FOR TIME – Complete three rounds of the superset below as fast as possible:
— double burpees – any variation (but do 2 push ups on each rep!)
— prone “imaginary pull ups” with towel / band resistance – 15
PART 3 – TABATA – Do as many reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many reps as you can of exercise two in 20 seconds. Rest for 10 seconds.
Repeat for four rounds total:
— KB halo with tricep extension
— KB crush curl
FINISH WITH – 5 sets of 20 kettlebell swings – any style! – go easy, go slow, work on form
*Full breakdowns/coaching points / videos / etc all in the full program HERE
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Hope you’ll join us!
— Forest
PS – Are you looking for more individualized kettlebell coaching? I work with a very small number of one-on-one online kettlebell personal training clients, and I’ll be opening up a couple of spots for that program later this week. If that’s you, just reply “that’s me” and I’ll send you the details.
With just a couple of kettlebells and 20-30 minutes, 3-4 days per week, you will get noticeably stronger without wrecking your joints.
See, the workouts that worked in your teens, 20s, and 30s… will NOT work in your 40s, 50s, 60s, and beyond.
This is because those workouts often break you down faster than they build you up.
I have experienced this firsthand! — which I detail HERE, where I talk more about the Challenge and how it came to be 😉
In any case – it turns out, if you want to get stronger in your 40s, 50s, 60s, and beyond, WITHOUT beating up your body and joints in the process…
…kettlebells turn out to be a FANTASTIC way to do it in 20-30 minutes, 3-4 days per week.
Check out this sample from the program; you’ll be doing workouts like this for the full 28-day Challenge. (Note: exercise technique breakdowns, mods for fitness level, and injury considerations are all included in the full program, HERE.)
PART 1 – EMOM STRENGTH + CORE – Set your timer for 60-second intervals. Do the prescribed number of reps at the top of the minute. Your rest is the time from when you complete your set until the next minute starts. Repeat for three rounds total:
— Swings – 15 two-hand (beginner) OR 8 per side one-hand (intermediate) OR 6 KB snatch per side (advanced) — HardStyle plank – :30
PART 2 – STRENGTH SUPERSET – Complete three rounds of the superset below. Rest for:30 between moves and :60 between rounds:
— KB Goblet Squats – 12 (beginner) OR 6 single-arm KB Rack Squats per side (intermediate) OR 8 double KB front squats (advanced) — Side plank hold – :15 per side
PART 3 – “FINISHER” – Do as many quality reps as you can of exercise one in 20 seconds. Rest for 10 seconds. Do as many quality reps as you can of exercise two in 20 seconds. Rest for 10 seconds. Repeat for four rounds total:
— alternating bodyweight lunge (beginner) OR KB suitcase lunge (intermediate) OR KB Tactical Lunge (advanced) — Mountain climbers (low impact OR higher intensity with jumps – adjust for fitness level)
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Learn more at the link below. Hope you can join us!
This is LAIT-style training: alternating intensity strategically instead of just going balls to the wall the whole time.
It builds your lactate threshold, meaning your capacity to sustain hard effort without falling apart, which is exactly the thing that used to wreck my own workouts years ago.
Once I trained it directly, I could push harder for longer, and my results took off.
And because the intensity is structured instead of constant, it’s a lot easier on your joints.
(This is just a tiny sample of what’s inside “The Hunter”, the 28-day LAIT Challenge included in Barbarian Fury Kettlebell.)
The full program alternates intensity in a strategic way across all 28 days, so your conditioning and movement keep improving instead of stalling out.
Here’s a taste of it. Try this today:
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“The Hunter” LAIT Kettlebell WOD – Try It Today
Part 1 — 8 rounds:
— KB squat to press, right side, :30 max reps (8-12k women / 12-16k men) — One arm KB swing, right side, :30 max reps **Switch sides** — KB squat to press, left side, :30 max reps — One arm KB swing, left side, :30 max reps **Straight into burpees, :30 max reps** Rest 2-3 minutes, repeat
That fury isn’t going to wait around forever, and neither should you.
But if you’re still on the fence, let me show you exactly what you’re getting, because the launch sale ends tomorrow night.
Barbarian Fury Kettlebell gives you fast, brutal, no-nonsense workouts you can do at home with just a couple of kettlebells, 20–30 minutes a day, 3–4 days per week.
Here’s another sample workout so you know exactly what’s waiting for you inside:
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The Barbarian Beatdown (KB + Bodyweight Beatdown)
Focus: One kettlebell plus your own bodyweight combined into hard-hitting circuits designed to build strength and conditioning without complicated equipment.
1 – Set your timer for one minute intervals. On the minute, every minute, you’ll do 5 KB presses right, 5 KB presses left. Your rest is the amount of time that’s left on the clock between when you finish the set and the next minute interval starts. Do this for 5 minutes, for a total of 5 sets of 5 reps on each side of kettlebell presses.
2 – Next, a kettlebell complex. Do three rounds total, resting about 60 seconds between rounds (if you only have one KB, just do the total number of reps on one side, then repeat on the other side, for a total of three rounds on each side). Do NOT set the kettlebell down until you’ve completed the entire sequence:
Snatch – 4 Front squat – 4 Swing – 8 Lunge – 4
3 – Finish by doing as many reps as you can of each exercise in 30 seconds. Take as little rest as you can between moves and about 30 seconds of rest between rounds. Complete three rounds total:
High knees Hindu push ups Lateral hops Inverted rows Lunges
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The barbarians didn’t wait for the “right time” to get strong.
If you want to be strong, fast, tough, well-conditioned, and ready to unleash explosive power at a moment’s notice, and you want to do it at home with just a couple of kettlebells in 20–30 minutes a day, 3–4 days per week…
Here’s a sample workout from The Berserker (KettlebellBasics WODs – “Fight Gone Bad” Edition), one of the rounds that’ll get that fury burning:
Focus: Fast-paced, round-based kettlebell workouts inspired by one of the most famous functional fitness conditioning formats ever created.
Do as many reps as you can of each exercise in 60 seconds. One point per rep. Move directly from one move to the next, no rest. Rest 60 seconds between rounds. Complete three rounds total.
1 – KB 1-Arm Racked Squat (switch sides at halfway) (Women: 12k+, Men: 20k+) 2 – Pull-ups, Recline Rows or 1-Arm KB Rows (Women: 12k+, Men: 20k+) 3 – Jumping Spiderman Climbs (modify by staying with Fast Stepping) 4 – 1-Arm KB Swing (Women: 16k+, Men: 24k+) 5 – Rotating Side Planks with Hip Tap Down
Finisher – Core: 40 seconds of work, 20 seconds of rest. No additional rest between rounds. Complete 3 rounds.
1 – Bird Dog Plank, alternate or switch side at halfway 2 – Weighted Hollow Hold (Women: 12k+, Men: 16k+) 3 – Half Turkish Get-up (switch sides at halfway) (Women: 12k+, Men: 16k+)
