We had an awesome Super Bowl Training Camp Workout this morning at my studio!

Everyone loved it—it was fun, challenging, and different from what they were used to.

I pulled from everything I’ve learned over the years, from high school football 30 years ago all the way up to playing in the pros.

Now, I wanted to share this workout with you so you can get in a killer session, burn some serious calories, and have a little fun before the big game.

Go Chiefs!

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Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10. Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

Super Bowl Training Camp Workout

Dynamic Warm-Up (30 seconds per move, no rest)

This is the type of warm-up we’d do before speed, agility, or practice sessions:

• jog in place / high knees / butt kicks
• bodyweight squats
• single leg deadlifts
• hurdle walks
• quad / opp arm reaches

Part 1: Strength & Power

In football strength workouts, we’d typically start with a big explosive movement first, so that’s how we kicked this off.

4 Rounds – 30 seconds work / 15 seconds rest

• Kettlebell Deadlifts
• Kettlebell Horn-Grip Cleans
• Kettlebell Squat Cleans
• Plank Series (Plank → Low Plank → High to Low Plank)

Part 2: Leg Circuit (Modified from Green Bay Training)

This was inspired by a brutal leg conditioning circuit I did with the Green Bay Packers.

30 seconds work / 15 seconds rest per move

• Bodyweight Squats
• Alternating Reverse Lunges
• Squat Jumps

Part 3: Classic Football Conditioning Drill

A high-energy footwork drill we used to do in training camp.

30 seconds work / 30 seconds rest

1. Quick feet chop → I call “Drop!” → Push-ups until I call “Pop!”
2. Back to quick feet chop → repeat

Part 4: Abs Finisher (Inspired by My College Training Days)

Back at UC Davis, we had a Sacramento Kings coach come train us with a brutal abs routine. Here’s a quick taste.

30 seconds work / 15 seconds rest

• Negative Sit-ups
• Alternating Leg Drops

We wrapped up with a cool-down stretch to hit all the major muscle groups.

Give this a go before the Super Bowl, torch some calories, and let’s go Chiefs!

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10.

Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Today at my personal training studio in Kansas City, we kicked off day two of our EDKT method kettlebell workouts.

(This is one thing that makes me unique, in my humble opinion—unlike the internet fitness gurus who just write about training, I actually use these methods in person with my clients and in my own training, rather than just sitting behind a computer all day.)

After Tuesday’s session, my group came back today saying they were sore—which didn’t surprise me, but also kind of did.

EDKT (Escalating Density Kettlebell Training) looks simple on the surface, but the magic happens in how it works. It allows you to get more work done in less time, rapidly improve work capacity, burn more calories than a traditional workout, and build muscle as a side effect.

It’s extremely effective, and when combined with the customized meal planning we’re doing in my upcoming 28-day challenge, the goal is to help you lose up to one full size in 28 days. This isn’t just a PDF to follow along with—I’ll be there to coach you through every step.

Try a Free Sample EDKT Workout

Part 1 – 7-Minute AMRAP

• 10 alternating REVERSE KB goblet lunges (per side)
• 10 recline rows OR max pull-ups (leaving one rep in the tank) OR 10 single-arm KB rows per side

Part 2 – 7-Minute AMRAP

• 15 two-arm kettlebell swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 kettlebell snatches per side (advanced)
• 10 push-ups (beginner) OR 10 feet-elevated push-ups (advanced)

Part 3 – 7-Minute AMRAP

• 12 KB towel bicep curls
• 10 KB halo + tricep extensions
• 30 jumping jacks

The Science Behind It

Originally, EDKT sets were designed to be 12 to 15 minutes, but I’ve adapted them for kettlebell training by using seven-minute rounds.

You should aim for 70-75% of your max weight / difficulty on each exercise—not the heaviest you can lift for the rep count, but enough to push yourself while maintaining good form.

A good starting goal for each 7-minute AMRAP is to get three rounds in the allotted time period. If you’re blasting through five rounds on day one, consider increasing the weight. If you’re getting one or two, you may need to just stick with it and improve your overall fitness and conditioning level, and/or you may need to drop the weight.

Take the first week of this method to figure out the weight / Intensity level to use for each exercise. Then, the goal is to track your rounds each session. Your big goal throughout the 28 days is to focus on increasing your VOLUME – total number of sets / rounds completed in each session!

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, a kettlebell and EDKT training plan, and some great bonuses like my exclusive kettlebell workshop and a copy of my Amazon best-selling book.

Click the link below to sign up now—spots are filling fast:

–>> 28-day Kettlebell EDT Challenge – Sign Up Here

-Forest and the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting you the results you want, it may not be your fault—you just need the right training, the right diet, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping one full clothing size in just 28 days with EDKT workouts, a customized nutrition plan, and coaching from me and my team. Half of the 25 available spots are already gone, so sign up now before it’s too late.

[Click here to join the challenge.]

Most people say they want to be in elite shape. Few actually step into the arena and prove it.

That’s where my Extreme KB Conditioning “Arena Endurance Challenge” comes in.

This is a battle-tested system designed to take you from where you are now to a lean, mean, fire-breathing machine in just 28 days.

And once you start, you won’t want to stop.

That first workout will push you, but you’ll finish, and that’s all it takes.

The momentum will build, and before you know it, you’ll be deep in the grind, unstoppable, charging forward.

The intensity ramps up every week as we add sets, reps, and volume, systematically forging your strength and endurance. The deeper you go, the more invested you become. You’ll start to see yourself differently, and there’s no turning back.

Check out this free sample from the plan:

Extreme KB Conditioning – Week 3 / Day 2 (from Gladiator’s Edge Kettlebell)

Main Circuit – Do as many rounds as possible in 19 minutes

• 12 squat jumps
• 9 alternating leg drops
• 6 overhead kettlebell lunges per leg (8k/12k+ women; 12k/16k+ men)
• 30 jumping jacks

Finisher – 3 brutal rounds, no rest between moves, 90 seconds between rounds

• 10 one-arm swings left (12k/16k+ women; 16k/20k+ men)
• 26 slow mountain climbers (13 per side)
• 10 one-arm swings right
• 26 opposite shoulder touches (13 per side)
• 10 high pulls left or snatch
• 26-second side plank left
• 10 high pulls right or snatch
• 26-second side plank right

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This is just day one. Imagine where you’ll be after 28 days of war.

-> Click here to start on the full program now

Something changes when you commit to a challenge like this. You start trusting the process. You stop overthinking and start executing.

At first, it’s just about getting through the workouts. But soon, you realize this isn’t just training. It’s mastery. Your mindset shifts. The stakes feel higher. Quitting is not an option. You’ve already done too much.

And by week four, you’re a different person.

Are You Ready to Go Full Gladiator?

This challenge is brutal, but so is being weak, out of shape, and constantly tired.

You could sit on the sidelines, or you can step into the Gladiator’s Edge Kettlebell Program and build real strength, power, and resilience in just 20 to 30 minutes a day.

Sign up here and start now:

–>> Join the Challenge

Your arena awaits!

-Forest