Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells?

Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

How is this possible? A few quick keys:

• Consistency → showing up for the right KB workouts each week
• Customization → built around your level, time, equipment, injuries
• Nutrition → the right calories/macros + food you’ll actually eat
• Accountability → daily check-ins so you stay on track

That’s the difference between a cookie-cutter $29 program and a personalized plan.

If you’re ready to make this happen — Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

Talk soon,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a real example of what a week 3 workout from a coaching client looked like — and why each piece was there:

Warm-up (5 minutes)

• Glute bridges x12 → activate glutes, open tight hips
• 90/90 hip openers x5/side → mobilize hips before swings/snatches
• Cat-cows x8 → get spine moving before hinging
• Shoulder dislocates (band or PVC) x10 → prep shoulders for overhead work

Built for this client who had tight hips and rounded shoulders from desk work.

Main Lift (KB Snatch, 10×5/side)

• Start with 16kg (35 lbs) KB
• Focus = smooth form, controlled breathing, building volume safely

By week 3 we’d already established a base with swings/cleans – this was the logical next step.

Accessory Strength (Core Stability, 3 rounds)

• Plank hold, 30 sec
• Side plank, 20 sec/side
• Hanging knee raises x8 (or lying leg raises if equipment limited)

Core stability = protect low back, build strength for KB lifts.

Conditioning Finisher (8 min AMRAP)

• 10 KB swings (moderate weight)
• 10 push-ups (hands elevated on bench)
• 100m fast walk or march in place (low impact option)

The client wanted extra conditioning without hammering the knees.

Mobility Cool-Down (5 minutes)

• Standing calf stretch, 30 sec/side → loosen ankles (helped knee stability)
• Couch stretch, 30 sec/side → open quads/hip flexors from sitting
• Single-leg balance drill, 20 sec/side → improve knee stability
• Supine hamstring stretch, 20 sec/side → relieve tight posterior chain

Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells? Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.