Month: December 2024

“23-Min Berserker Blitz” KB Challenge

On By adminIn Kettlebell WorkoutsLeave a comment

In just 23 minutes, you can crank out a workout that builds strength, burns fat, and boosts your conditioning—all in one shot.

This workout is built on the Norwegian 4×4 Method, a proven system that’s all about maximizing results in minimal time.

Norwegian 4×4 is designed to:

  • Increase your VO2 Max by 10-20% in 28 days
  • Help you drop up to 10 pounds of fat while gaining lean muscle.
  • And it only takes 20-30 mins, 3-4 days per week.

I’ve been testing variations of this with my clients, especially people 40+ who need something that works without beating up their joints. And the results have been awesome.

That’s why I’m sharing this workout with you today—it’s a small taste of what’s in the full Norwegian 4×4 Kettlebell Program.

Try it out, see how it feels, and if you like it, you can grab the full program here:

-> Norwegian 4×4 Method

“23-Min Berserker Blitz” KB Challenge

Warm-Up
Do as many reps as you can of each move in 30 seconds. No rest between moves. Do 2 rounds:

  • KB “Goat Bag” Swings (switch to regular swings for Round 2)
  • Down Dog with Heel Pedals
  • KB Halos

Main Circuit
Do 4 rounds total:

  • Work for 45 seconds per exercise; keep rest minimal between moves for a total of about 4 minutes of continuous work.
  • Take up to 3 minutes to fully recover between rounds.
  1. Single KB Squat → Double KB Squat
  2. Yoga Block Spider Climbs → Floor Spider Climbs
  3. Bodyweight → KB Alternating Reverse Lunges (switch sides halfway)
  4. Single-Arm KB Rows (switch sides halfway)
  5. Jumping Jacks

Finisher
Do as many reps as possible in 30 seconds for each move, rest 15 seconds between moves. Do 3 rounds total:

  • Crow Pose Rolls
  • Plank Step-Outs

Cool Down
Take 2 minutes to recover with these stretches. Hold each for 30 seconds:

  • Lying Hamstring Stretch
  • Lying Hip Stretch
  • Lying Quad Stretch

(Questions on how to perform any of the moves? I break it all down in the full program here -> Norwegian 4×4 Method.)

#

If you’re over 40 and thinking, “I’ve got aches, pains, or old injuries that hold me back,” I hear you. I’ve worked with tons of clients in the same place.

The truth is, you can keep making progress.

You just need the right workouts—designed with your body and goals in mind—and some expert guidance.

That’s exactly what you’ll get in the Norwegian 4×4 Kettlebell Program.

If you’re ready to train smart, train hard, and get results, join us here -> Norwegian 4×4 Method

Look forward to working with you! —

— Forest Vance, MS – Kettlebell Specialist – Owner, FVT Warrior Wellness – ForestVanceTraining.com

30-sec Squat / Mobility Test (how-to inside)

On By adminIn General, Tips and TricksLeave a comment

Do you want to know about one of the best signs of your hip mobility—and your overall movement quality?

It’s your squat.

A proper squat involves more than just strength. It shows your flexibility, stability, and how well your body functions as a unit.

Want to put yourself to the test?

Try this quick, 30-second squat assessment right now:

-> Click here to discover more ways to enhance your squat and mobility!

30-Second Squat / Mobility Test

1 – Perform five bodyweight squats.

2 – On the fifth squat, hold the bottom position for 10 seconds.

Once you’re done, evaluate your performance:

  • Did your weight shift forward onto your toes?
  • Did your upper body lean forward?
  • Did your knees collapse inward?
  • Did your feet turn outward?
  • Did you have to spread your feet excessively wide?
  • Were you unable to lower your thighs below parallel?

If you experienced any of these issues, it may be time to reconsider your approach to mobility.

You see, your hips serve as the foundation for nearly every movement. When they’re tight or limited, other areas—like your knees, lower back, and even shoulders—must compensate. This can disrupt your mechanics, raise your injury risk, and restrict your potential.

The good news? It’s something you can improve.

-> Learn how to free up your hips and move without pain in just a few minutes each day!

To your success —

-Forest Vance – Master of Science, Human Movement – Certified Corrective Exercise Specialist – 200-hour Registered Yoga Alliance Instructor

PS – Throughout my football career, I really pushed my body to the edge, achieving great success but also dealing with tight hips, back pain, and injuries that affected both my workouts and everyday life.

It wasn’t until I delved into human movement, corrective exercise, and yoga that I figured out how to free up my hips and move without pain.

Now, I’ve combined all my knowledge into a straightforward program designed to help others achieve the same results:

​The 28-Day Ageless Warrior Hip Mobility Challenge.​

It’s designed for hard-chargers just like you—busy, banged up, and ready to move better.

Here’s how it works:

  • 8-10 minutes a day is all it takes to start unlocking your hips and building mobility.
  • Follow along with easy-to-use video routines that guide you every step of the way.
  • Take a before-and-after mobility test to track your progress and see real results.

But the program officially starts Monday, December 9th, so you’ll need to sign up now if you want in.

Oh, and you’ll get some killer FREE bonuses too:

  1. 10-minute Kettlebell Workouts – Lose fat, build lean muscle, and increase your fitness – no matter how busy you are
  2. 5-Minute Abs—Old-school ab routines for new-school results.
  3. Bodyweight Power Workout—Build strength anywhere, no weights needed.
  4. 7-Day Anti-Inflammatory Meal Plan—Feel better from the inside out, perfect compliment to the 28-day Hip Mobility Challenge.

Don’t miss out. Click here to grab your spot now.​

Norwegian 4×4 Kettlebell Method

On By adminIn Kettlebell Workouts, VideosLeave a comment

the Norwegian 4×4 Kettlebell Method

If you’re ready to train like an elite athlete while investing in your long-term health, this workout is for you.

Based on the Norwegian 4×4 interval method, this science-backed approach improves endurance, builds strength, and may even help you live longer.

What is the Norwegian 4×4 Method?

The Norwegian 4×4 was developed for increasing endurance and cardiovascular fitness, but it has far-reaching benefits beyond. It alternates high-intensity effort with structured recovery, helping you push your limits without burning out.

What the Research Says:

Longevity Benefits: As pointed out by a recent publication in The Lancet, high-intensity interval training-hence, the Norwegian 4×4 method-is associated with improved markers of health that are likely to increase life expectancy. By exercising regularly with HIIT work, one can prevent most cardiovascular diseases, improve metabolic health, and enhance overall fitness-major modulators of longevity.

VO2 Max: The Norwegian University of Science and Technology found that increasing VO2 max (your body’s ability to use oxygen efficiently) is one of the strongest predictors of longevity. The 4×4 method is one of the most effective ways to increase VO2 max.

Time Efficiency: The Norwegian 4×4 method optimizes your time, working you up towards maximum capacity in short bursts of energy with subsequent recoveries. That is both efficient and powerful.


Now, by mixing this battle-hardened method with kettlebells and bodyweight movements, you will have one seriously strong, cardio-stimulating, long-health-supportive workout.

The Workout:
Each round is 4 minutes of work, 3 minutes of rest. Perform each exercise for 45 seconds, then move to the next with only 1 second of rest in between. Do 4 rounds total for a 28-minute workout.

Round Structure:
1️⃣ Kettlebell Snatch (20k-24k men / 12k-16k women)
Alternate sides as needed.
2️⃣ Push-Ups
3️⃣ Walking Bodyweight Lunges
4️⃣ Pull-Ups / Inverted Rows / 1-Arm Kettlebell Rows (20k-24k men / 12k-16k women)
Pick whatever best fits your equipment/access.
5️⃣ Burpees
Full chest-to-ground at the bottom, full-body extension with a jump at the top.

Rest: 3 minutes between rounds to recover fully and maintain intensity.
 
Mobility And Longevity

This workout challenges your body, but recovery and mobility are just as important-and become increasingly so with age. Tight hips-brought on by long periods of sitting-can lead to poor movement mechanics, back or knee pain, and reduced performance. Better hip mobility means a lifetime of activity and none of the aches and pains. One of the best stretches for this is the Couch Stretch.

The Couch Stretch:

1️⃣ Stand in front of a couch or chair.
2️⃣ Place your back knee on the couch/chair and your front foot on the ground.
3️⃣ Press your back foot against the couch/chair and point your toe.
4️⃣ Squeeze the glutes of the back leg to stabilize your lower back and position the hip correctly.
5️⃣ With glutes engaged, press the front of your hip forward.

Hold for at least 60 seconds per side daily. Over time, this simple practice can improve mobility, reduce pain, and help you move better as you age.

Watch the video here:

-> https://forestvance.lpages.co/the-couch-stretch/


This Norwegian 4×4 Kettlebell Workout is your ticket to improved endurance, strength, and long-term health. Combine it with the Couch Stretch to unlock better mobility and recovery.

Want to go deeper into hip health? Join my 28-Day Ageless Warrior Hip Mobility Challenge here.

Invest in your fitness and longevity—your future self will thank you!

– Forest Vance, MS – Kettlebell Expert – RYT-200
ForestVanceTraining.com | KettlebellBasics.net

12.2.24 Sample Workout + Cyber Monday KB Deals

On By adminIn Kettlebell WorkoutsLeave a comment

I hope your Cyber Monday is off to a great start!

I know many of us are diving back into work, school, or the usual routine today, but before the day gets away from you, I wanted to send a quick reminder:

My Black Friday, Small Business Saturday, and Cyber Monday deals end tonight at midnight.

Here’s the full list:

  • Kettlebells for 50+ Bundle – A special bundle featuring three of my best programs designed for people aged 50 and up. Details and grab the deal here.​
  • 3-for-1 Kettlebell Strength & Muscle Deal – Get three of my best kettlebell programs for building strength and muscle in one powerful package. Details and get the deal here.​
  • Ageless Warrior Kettlebell Academy (1-Year Prepaid) – An entire year of workouts and coaching to take your training to the next level. Details and get the deal here.​
  • Early Bird Discount: 28-Day Hip Mobility Challenge – Lock in your spot now and start building strength and flexibility. Details and sign up here.

Bonus for KC Locals:

Our 21-Day Holiday Shred Program starts today, Monday, Dec. 2! If you’re in the area and want to join, reply to this email, and I’ll send you the sign-up link.

And now, to help you shake off the Monday cobwebs, here’s the workout we have planned for tonight’s kettlebell group at the studio. It’s perfect if you’re looking to get moving again after the long weekend:

12.2.24 FVT – SGPT KB WORKOUT

Warm-Up
Do as many reps as you can of each move in 30 seconds. Complete two rounds total:

  • Arm Circles
  • High Knees
  • World’s Greatest Stretch (alternating sides)
  • Jumping Jacks

Part 1 – Choose Your Level:
Level 1: AMRAP (As Many Rounds as Possible) in 7 minutes of:

  • 3 Half Turkish Get-Ups per side
  • 5 One-Arm Kettlebell Swings per side

Level 2: AMRAP in 7 minutes of:

  • Turkish Get-Up (to top position)
  • 5 Snatches (same side, flow directly from get-up)
  • Turkish Get-Down
  • Repeat on other side

Part 2 – Every Minute, On the Minute (EMOM):

  • 10 Kettlebell Goblet Squats
  • 15 Recline Rows
  • 30-second “RKC Plank”
  • 50 Jumping Jacks
    Complete 3-4 rounds.

Part 3 – Core Holds (3 rounds):
Hold each position for 10 seconds, rest 15 seconds, and repeat:

  • Locust Pose Hold: Low Lift → Mid Lift → Full Lift
  • Dead Bug Hold: Arms & Legs Up → Extend Right Arm/Left Leg → Extend Left Arm/Right Leg

Cool Down (5 mins):
Hold each stretch for 30 seconds:

  • Child’s Pose
  • Downward Dog
  • Seated Forward Fold

If you have questions about any of the deals or the workout, just reply to this email. I’d love to help you hit the ground running this December!

– Forest

PS – Don’t wait too long—these deals are gone after tonight!

Here’s the full list:

  • Kettlebells for 50+ Bundle – A special bundle featuring three of my best programs designed for people aged 50 and up. Details and grab the deal here.​
  • 3-for-1 Kettlebell Strength & Muscle Deal – Get three of my best kettlebell programs for building strength and muscle in one powerful package. Details and get the deal here.​
  • Ageless Warrior Kettlebell Academy (1-Year Prepaid) – An entire year of workouts and coaching to take your training to the next level. Details and get the deal here.​
  • Early Bird Discount: 28-Day Hip Mobility Challenge – Lock in your spot now and start building strength and flexibility. Details and sign up here.

Bonus for KC Locals:

Our 21-Day Holiday Shred Program starts today, Monday, Dec. 2! If you’re in the area and want to join, reply to this email, and I’ll send you the sign-up link.