The summer after I graduated high school, I was not in football shape.

After a few too many parties, beers, and late nights, I found myself 15 pounds heavier and a whole lot slower than I needed to be for college football camp.

I knew something had to change—fast.

Instead of going back to the typical gym grind, I tried something different. I came across an article about Herschel Walker and how he trained without traditional weights. Push-ups. Sprints. Lunges. Monkey bars. Stadium steps. Old-school, no-frills, bodyweight-only work.

So I committed to it.
Six weeks later, I was down 17 pounds, up 6 pounds of muscle, and moving like a machine.

That transformation inspired Project Bodyweight³ (Cubed) — NEW for April 2025.

This is a full-body, performance-focused training method that’s 100% equipment-free… and built for anyone who wants to lose fat, build muscle, and get athletic AF at the same time.

And today, I’m giving you Day 1 of the plan, totally free:

25-Min “No Gym, No Problem” Power Circuit

Main Circuit – 4 Rounds:

• 8 Swing Lunges per leg
• 10 Close Push-Ups

Core & Movement – 3 Rounds (30:15 work/rest):

• Body Saw
• Total Body Extensions
• Side Plank with Leg Raise (30 sec per side)

HIIT Finisher – 5 Rounds:

• 45 sec @ RPE 15
• 90 sec @ RPE 10
  Pick your method:
  Hill Sprints
  Stadium Steps
  Jump Rope
  Water Running

Ready to Go ALL IN?

This is just one workout from the full Project Bodyweight³ (Cubed) plan.

And during my Spring Training Sale, you can grab the whole thing AND get my original transformation guide, No Gym? No Excuse!, 100% FREE.

-> Click here to join Project Bodyweight³ (Cubed) now
(and get your free book while the Spring Training Sale lasts!)

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Want to lose fat, build lean functional muscle, and unlock that “Damn, I feel unstoppable” kind of fitness?
You don’t need a gym.
You just need a plan.

And I’ve got one waiting for you right here:
-> Get Project Bodyweight³ (Cubed) + FREE Book Now

-Forest

In today’s video, we talk about a conditioning circuit that incorporates kettlebell exercises to build strength and conditioning.

The circuit includes high pulls, kettlebell snatches, plank to push-ups, reverse lunges with kettlebells, kettlebell sit-ups, and burpees.

The goal is to complete 3 rounds of this circuit.

Kettlebell GAINZ is LIVE!

It’s my newest 28-day Challenge designed to help you get kettlebell STRONG.

People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!

But, it starts on Monday – so sign up now and get ready to rock:

=> ​Kettlebell GAINZ​

Thanks –

– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net

PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE ​Kettlebell GAINZ!

I’m sitting in my office right now, looking at my bookshelf—and I’ve got the first-ever book I picked up on bodybuilding: Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding.

Flipping through it brings back so many memories. I remember being 16 years old, reading this massive 700+ page book cover to cover. It gave me everything I needed to get started.

The funny thing? Even the level one program is insane in terms of volume—six days a week, seven exercises per day, five sets each. That’s 35 sets a session. 90-minute to 2-hour workouts, six days a week. At 16, I could barely recover from it. Wild times.

But it gave me structure, and that foundation carried me through high school, college, and pro football—where we trained more for speed and performance than muscle. It was a totally different approach, and it worked great then.

But now? In my 40s?

That kind of training just doesn’t serve the same purpose. It’s hard on the joints. Heavy lifting without much mobility work makes you stronger—but also stiffer, more injury-prone, and often just feeling worse.

That’s why I put together a smarter option—especially for people over 50 who still want to feel strong, capable, and energized without beating up their bodies:

👉 The 3-for-1 Kettlebell Bundle — Still Available (for a limited time)

You’ll get:

✅ Over 50 Kettlebell Revolution
✅ Lifetime Kettlebell Fitness
✅ Kettlebell Body Revival

All three for the price of one. These programs are specifically designed to help you build strength, improve balance, avoid injury, and feel 20 years younger.

This deal launched last week and a bunch of people jumped on it. The best pricing window has passed, but it’s still live—and still absolutely worth it.
Get all 3 programs here →Grab the 3-for-1 Kettlebell Deal (Still Available)

Now—if you want to get a taste of what this style of training actually looks like, here’s a quick sample from Week 5 of Lifetime KB Fitness:

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🛡️ 18-Minute Swing / TGU Workout
Sample from – Lifetime KB Fitness for Men and Women Over 50 (Week 5)
Video demos, detailed progressions, and full exercise breakdowns available in the complete course

Warm-Up

• Box Squat – 10–15 reps
• Hamstring / Hip Flexor Stretch Combo
  Perform these two moves back-to-back without rest. Repeat the pair twice.

Workout (18-Minute Timer)

• Swing Progression (Sumo Deadlift → 1/2 Swing → Full Swing) – 15–20 reps
• ‘Active Rest’ – 30 seconds
• 1/2 or Foot Sweep Turkish Get-Up – 3 reps each side
• ‘Active Rest’ – 30 seconds
  Repeat this sequence continuously for 18 minutes.

Cool Down

• 5 minutes of static stretching – tight muscle groups only.

This is just one example of how you can train with power, strength, and mobility—all at the same time—with a single kettlebell.

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Want more workouts like this, with detailed instruction and progression built in?

That’s exactly what you’ll get in the 3-for-1 kettlebell deal.

Let’s keep building that strength and power—at any age.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
ForestVanceTraining.com
KettlebellBasics.net

A recent conversation with a new client in their 50s got me thinking about a common myth—that slow, controlled movements are the only safe option as we age.

Sure, there’s a time and place for that kind of training. But if that’s all you do, you’re missing a key element: power.

As we get older, power becomes essential. It’s what helps us react quickly, maintain balance, and avoid falls. It’s not just about moving weight—it’s about moving it fast and efficiently.

That’s why kettlebell training is such a powerful tool, especially for people over 50. Kettlebell swings, in particular, train your body to produce force quickly through your hips and glutes, in a way that’s safe and joint-friendly.

If you’re over 50 and want to build strength, improve your balance, and feel 20 years younger, I’ve got something for you: a 3-for-1 kettlebell program bundle, still available for a limited time.

It includes Over 50 Kettlebell Revolution, Lifetime Kettlebell Fitness, and Kettlebell Body Revival—all three for the price of one. This is hands-down one of the best ways to get started (or get back on track) with a smart training plan.

To give you a taste of what power training can look like, here’s a simple 7-minute kettlebell workout built around the swing. It’s scalable to any level.

— Beginner: 15 seconds of work, 30 seconds of rest, 9 rounds
— Intermediate: 20 seconds work, 20 seconds rest, 10 rounds
— Advanced: 30 seconds work, 15 seconds rest, 9 rounds

Focus on your hip hinge, keep your chest tall, and snap the hips forward with every rep. You’ll build strength and power fast—but safely.

Want more workouts like this, with detailed instruction and progression built in? That’s exactly what you’ll get in the 3-for-1 kettlebell deal –>> https://forestvance.lpages.co/over-50-kettlebell-revolution-spring-2025-sale/

These programs are specifically designed for people 50 and up. You’ll learn how to train efficiently, avoid injury, and regain your energy and confidence.

You’ll also get guidance on proper form—like how to master the swing with cues such as pushing your hips back (not squatting), keeping your chest up, squeezing your glutes at the top, and engaging your core for every rep.

This deal was originally launched last week and a bunch of folks jumped on it. The best pricing window has passed, but the offer is still live—and still absolutely worth it. All three programs for the price of one.

You can check it out and grab your copy here:

Grab the 3-for-1 Kettlebell Deal (Still Available) -> https://forestvance.lpages.co/over-50-kettlebell-revolution-spring-2025-sale/

Let’s keep building that strength and power—at any age.

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
ForestVanceTraining.com
KettlebellBasics.net