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

my 5 Top KB Swing Hacks (list inside)

On By adminIn Tips and TricksLeave a comment

One thing that’s generated a lot of interest in 2026 so far is coaching people on the basics of safe and effective kettlebell training.

Kettlebells are incredible tools — fat loss, improved health markers, lean muscle, stamina, mobility, and flexibility.

But you do want to understand the basics of training with them safely and effectively, both to get the most out of your sessions and to avoid injury.

Here’s the thing: whether someone has been training with kettlebells for years or has never picked one up, I always start them in the same place — the swing.

The swing is the foundation. It’s the movement that underlies all the other ballistic kettlebell lifts — cleans, snatches, you name it. Get your swing dialed in, and everything else becomes easier to learn.

So here’s the exact progression I use with new clients:

—–

If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. That workshop is included as a bonus in the Kettlebell 500 Protocol — 28 Day Challenge — and honestly, the cost of the challenge alone is probably worth it.

→ Kettlebell 500 Protocol — 28 Day Challenge 

—–

  1. Face-the-Wall Squat

Grab your kettlebell, place it a couple of inches from the wall, and face toward the wall. Your goal eventually is to squat with your toes touching the wall — but start with your feet a couple of feet back. The bell goes between your feet. Focus on staying upright, shoulders back, no twisting or collapsing forward. Do a few reps.

  1. Face-Away-from-Wall Hip Hinge

Now turn around. Step a bit further from the wall and face away from it. Same setup — bell between your feet. This time you’re hinging at the hips, pushing your butt back toward the wall until you tap it, then standing back up. Stand far enough that you really have to reach those hips back — you should feel a solid stretch in your hamstrings. A few reps here.

  1. Deadlifts (No Wall)

Come away from the wall and repeat the same hip hinge movement — just you and the bell now, in open space. Clean this up, own the pattern.

  1. Half Swings

Step back from the bell so it’s slightly in front of your feet. Hike it back like a football snap, then drive your hips through. That’s the focus — the hip snap. Let the bell float up (maybe waist height), but don’t worry about how high it goes. This is not an arm lift. Just hips.

  1. Full Swings

Same movement, just snap those hips a little harder and let the bell travel higher. From here, you’re swinging.

—–

Now, this is the clean version of the progression. In reality, we often add in drills along the way — towel swings to take the arms out of it, band work to reinforce the hike pass, glute bridges to wake up the glutes. It’s rare that someone has a perfect swing right out of the gate.

If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. This is the kind of session I typically charge a few hundred dollars for as part of one of my monthly coaching programs.

That workshop is included as a bonus in the Kettlebell 500 Protocol — 28 Day Challenge — and honestly, the cost of the challenge alone is probably worth it.

→ Kettlebell 500 Protocol — 28 Day Challenge 

If you want to work with me one-on-one, in person or over Zoom, I do offer individual training sessions — but they come at a higher cost since it’s my direct time.

But whether you sign up or not, I hope this progression gives you something useful to work with.

Let’s make it a great week!

— Forest

“Steel Mace Sunday” (sample workout inside)

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Happy Sunday!

One of my favorite parts of my morning routine is when I have the time to do some steel mace work.

This is why our 28-Day Steel Mace Flow Challenge starts tomorrow, and I wanted to give you a taste of exactly what it looks like.

Now, a 7 or 10-pound steel mace works great for this. If you’re brand new and don’t have one yet, even a broomstick can offer surprising benefits for practicing movements and building mobility.

Two Ways to Run the Challenge

Option 1 — Add-On Format

One session per day, done first thing in the morning, tacked onto the end of your existing workouts, etc. Each session runs 5–10 minutes. Train 6 days per week, rest on Day 7. This keeps your current strength training intact while layering in rotational strength, shoulder stability, and conditioning.

Option 2 — Standalone Format

Two sessions back-to-back, 3 days per week (Monday, Wednesday, Friday). Total session time is 20–30 minutes. This is a dedicated steel mace training block — one tool, one focus, all 28 days.

Here’s a Sample — Days 1 & 2

Day 1 — Lower/Core Focus

30 seconds work / 15 seconds rest — 3 to 5 rounds

  • Hinge Rotate Press (Right)
  • Hinge Rotate Press (Left)
  • Reverse Mace Lunge (Right)
  • Reverse Mace Lunge (Left)

Do this as a finisher on its own, OR combine it with Day 2 for a full standalone session:

Day 2 — Upper Focus (EMOM)

6–10 minutes, every minute on the minute:

  • Minute 1: 12 Steel Mace 360s per side
  • Minute 2: 7 Burpees

Alternate back and forth for the full duration.

The full 28-Day Steel Mace Flow Challenge kicks off tomorrow, Monday, March 2nd, and you can still jump in and do it live with us.

Click the link below to get all the details and reserve your spot:

–>> 28-day Warrior Mace Flow Challenge – Starts Monday, March 2nd

Enjoy your Sunday!

— Forest

Kettlebell Bear Complex + “500” Protocol Last Call

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Man oh man.

I just got back from Orlando a few hours ago. I was there to meet with a business group I have been part of for years – always highly valuable, and I’m glad I keep making these meetings, even with how busy life is these days.

(That was the backdrop while my flight was delayed last night, lol)

However, my flight got delayed, I got home at 430am, and now I have a full day of family stuff ahead.

Honestly? I’m a little tired.

But I appreciate it, and I love it!

That said, I didn’t want the day to get away from me without giving you this reminder — early-bird pricing for the Kettlebell 500 Protocol 28-Day Fat Loss Challenge ends TONIGHT. If you want in at the best price, click the link below:

-> “Kettlebell 500″ Protocol – Early Bird Ends Tonight

Here’s a little sample of how we finish off one of the workouts in week one of the program:

#

Kettlebell Bear Complex

This is a kettlebell version of the classic barbell “bear” complex. Some people call it the Russian Bear. Either way, it’s a classic for a reason.

Here’s how it works:

With one bell (or two), you’ll do:

  • Do 1 rep of each, one move after the other, “complex” style – Clean + Rack Squat + Push Press + Rack Squat + Push Press
  • Repeat 5 times
  • (if single ‘bell) – repeat on side #2; rest 60-90 seconds
  • (if double ‘bells) – rest 60-90 seconds

—– then repeat the full sequence for 5 rounds total.

ALSO – your goal, if possible, is to build the weight up across your rounds. Start lighter in the first couple of rounds, go heavier in the middle, and hit your target weight on the last round.

#

That’s just one small taste of what’s inside the Kettlebell 500 Protocol.

If you’re ready to commit to 28 days and finally get a plan that works, click the link below to lock in your early-bird price before tonight’s deadline.

-> Kettlebell “500” Protocol Last Call

— Forest

PS – If you’re still on the fence, here are 10 reasons you should seriously consider joining the Kettlebell 500 28-day Fat Loss Challenge:

1 – You just want to know exactly what kettlebell workout to do every single day to get results

2 – You’re curious about the “Interrupt the Loop” stuff I’ve been talking about — specifically the 500 Cut Method and how it fits into sustainable fat loss

3 – You want the bonus 28-Day Drop a Size Challenge — a full second round of kettlebell fat loss workouts you can run right after this one

4 – You want to nail your kettlebell form, becuase you’ll get my Kettlebell Basic Swing Clinic — a full hour workshop that people have paid $30 just to attend — included with your purchase

5 – You want my 20 & 6 Nutrition Challenge — an in-depth breakdown of my personal fat loss nutrition philosophy with hours of video training and a detailed roadmap to get you where you want to go

6 – You want the free copy of my bestselling Amazon book, the CORE Kettlebell Challenge

7 – You want the best possible price, because early bird pricing ends TONIGHT

-> “Kettlebell 500” Protocol – Early Bird Ends Tonight

506 cal kettlebell workout

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Did you know there are about 3,500 calories in one pound of body fat?

That means if you want to lose one pound of fat, you need to create a 3,500-calorie deficit.

When people first hear that, their mind typically goes straight to diet — and yes, nutrition has a big impact on fat loss, without question. That’s why with my Kettlebell 500 Protocol 28-Day Fat Loss Challenge, I give you a simple meal plan that will help you lose up to a clothing size in 28 days without having to skip your favorite foods.

That said, calorie burn through movement is also a real thing.

If I’m trying to cut weight to hit a certain weight class for a kettlebell certification, or maybe there’s a challenge at the gym where you get ranked and earn more points by lifting more and weighing less, I’m looking at both intake and expenditure.

And you can pretty easily burn 500 calories in a kettlebell workout.

Yesterday, for example, I had a client in my studio. We were going through a kettlebell complex, and in 14 minutes, he was absolutely smoked. He went outside, took a walk, came back, and tried to go in the wrong door.

Here’s the exact complex we were doing:

Every 2 minutes, complete the following on one side:

  • Turkish get-up (floor to standing)
  • 5 clean & presses
  • 5 snatches
  • Turkish get-down

Then repeat on the other side. That’s one round.

Let’s do the math. Seven rounds of that complex is about 14 minutes — roughly 280 calories.

Then – if you want to hit your 506 Calorie total:

  • You finish with a 7-minute burpee/squat/swing ladder: 1 burpee, 2 squats, 3 swings, then 2 burpees, 4 squats, 6 swings, and so on. That’s another 126 calories.
  • Add a 5-minute warm-up and 5-minute cool-down and you’re looking at about 100 more.
  • Total: roughly 506 calories in just over 30 minutes.

(And don’t worry if Turkish get-ups aren’t in your wheelhouse yet — inside the challenge, I give you modifications and alternative exercises so you can get after it regardless of where you’re starting.)

According to an ACE study, kettlebells can burn up to 20 calories per minute — so the numbers above are well within reach. The point is, you can do a lot in a short amount of time if you know what you’re doing.

That’s exactly what we’re building with the upcoming Kettlebell 500 Protocol.

It uses a combination of three things:

  • 500-calorie kettlebell workouts
  • The “500 Engine” Protocol — which helps you burn 500 calories on your off days through low-intensity cardio, high-intensity cardio, or a variety of other options I give you
  • The “500 Cut” Protocol — an easy way to cut 500 calories out of your diet every day

Combine all three, and the goal is to create a 1,000-calorie daily deficit and lose 8 to 10 pounds over 28 days.

We start in just over a week — but if you want the best price, now is the time. The price bumps tomorrow morning.

There’s no fancy sales page yet, just a checkout page — but if you already know you’re in, click the link below, grab your spot, and we’ll talk soon:

–>> Kettlebell “500” Protocol – Sign Up Here

— Forest