Hey — quick story for you.

I have a client. We’ll call him “Bob”.

Bob has trained hard for decades. Former athlete. Strong as an ox. Still has the mindset of a guy in his 20s.

But his body? It’s not 20 anymore.

His shoulders bug him. His back tightens up. He still wants to train hard and be strong, but grinding through everything like he used to just… doesn’t work now.

I get it, because I used to do the same thing. Back pain? Ignore it and load up the bar anyway. Shoulder pain? Ignore it and keep pushing. And sure, you can get away with it for a while.

But eventually, the time runs out. You can’t out-tough biology.

One thing that has been a total gift from heaven for guys like Bob (and, honestly, for me too) is kettlebell training. You can still train hard, still build muscle, still feel like an athlete — but it’s easier on the joints and way more sustainable.

That said, even kettlebell moves can wreak havoc if you don’t know how to adjust them for your body.

Let’s take shoulders, for example.

Turkish get-ups are fantastic for shoulder strength and stability. But if you’ve got cranky shoulders, that full range can irritate things.

So what do most people do?

They grind through it anyway.

Not ideal.

Here’s what they should do instead:

— Quarter get-up
— Half get-up
— Three-quarter get-up
— From-the-knee get-up
— Foot sweep variations
— Kneeling windmill
— No-weight practice
— Balance a water bottle on your hand to groove the pattern

And that’s just one movement. Every kettlebell exercise has smart regressions, progressions, and tweaks that allow you to train hard without straining your joints.

That’s exactly what I teach in my Lifetime Kettlebell Evolution course — how to train for strength, mobility, and muscle after 50, stay pain-free, and keep making progress without having to pretend you’re still 25.

If you want to train hard and smart for the next 10, 20, 30 years… this is for you.

Check it out here -> Lifetime Kettlebell Evolution

Talk soon,
Forest

If you’re 50+ and want to stay strong, mobile, and pain-free… this is one of my favorite “simple but powerful” KB sessions.

Try the workout below — then check out the full 28-day program here:
Lifetime Kettlebell Evolution (Full Program)
https://forestvance.lpages.co/lifetime-kettlebell-evolution/

LIFETIME KETTLEBELL EVOLUTION — 50+ EDITION

PART 1 — Power
3–6 rounds
Two-hand swings or 1-arm swings
Recommended weights:
Beginner: 12–16 kg (men), 8–12 kg (women)
Intermediate: 20–24 kg (men), 12–16 kg (women)
Advanced: 24–32 kg (men), 16–20 kg (women)
10–15 reps
(Choose what feels best for your back + hips.)

PART 2 — Strength & Conditioning
3 rounds

Split squats (:30/side) or Goblet squats (:60)
Recommended weights:
Beginner: 8–12 kg
Intermediate: 12–20 kg
Advanced: 20–28 kg
(If lunges bother your knees — goblet squats are perfect.)

Burpees (modify as needed)
Modification options:
Box/bench burpee
Step-back burpee
Wall burpee

PART 3 — Core & Stability
3 rounds

Rack march / carry (:30/side)
Recommended weights:
Use one size heavier than your pressing weight.
(Challenging but stable. No leaning or twisting.)

Supported side plank (:30/side)
Start from table position (yoga): bottom knee down, top leg long.
Joint-friendly but still hits obliques and hips.

If you liked this workout and want the full plan — complete with programming, guidance, and coaching for the 50+ crowd — grab it here:
Get the Full Lifetime KB Evolution Program
https://forestvance.lpages.co/lifetime-kettlebell-evolution/

Talk soon,
Forest Vance, MS, RYT-200
Former Pro Athlete • Kettlebell Coach • Creator of the Ageless Warrior Programs

P.S. Do you notice all the little details I added to this workout? This is exactly the kind of thing I cover in the full program — both in the workouts and the walk-through videos.

The reality is, 95%+ of programs out there aren’t built with this demographic in mind, and most coaches don’t work with 50+ clients in person every day like I do. That’s why this program is different.

I’ve worked with thousands of clients in person, and I already know what tends to go wrong… what movements usually flare up injuries… what to modify… and how to build joint-friendly progressions that still get results.

I put all of that into my programs — and that’s why they’ve been so popular (I’ve sold tens of thousands of workout plans over the last 15 years).

If you’re interested, grab the full program here:
Lifetime Kettlebell Evolution (Full Program)
https://forestvance.lpages.co/lifetime-kettlebell-evolution/

I was doing a little research on how Vikings trained.

From what I found, their training came from a combination of:

• Daily physical labor
• Combat sports and wrestling
• Lifting and throwing heavy objects like stones and logs
• Building and rowing boats for strength and endurance
• Carrying heavy materials
• Practicing with weapons such as spears, axes, swords, and bows
• Balance and coordination training to stay steady in battle or at sea
• Developing a warrior mindset—training both body and mind for confidence and resilience

There’s a lot we can take away from this!

Just imagine if you incorporated some of these principles into your own training—the kind of physical and mental strength (and the physique to go with it) you could build.

That’s exactly what I did with my Viking Valor Kettlebell program.

Here’s one of the benchmark workouts you’ll do:

“Thor’s Hammer” 500-Rep Kettlebell Workout – Benchmark Workout*

Note: Record the weight used for each move and the total time it takes you to complete this workout with proper form. You’ll retest it at the end of the challenge.

TIER 1 (Beginners or those getting back into it)
Complex-style kettlebell work — complete all moves on one side without setting the kettlebell down, then repeat on the other side.
(Suggested weight: Women 12kg+, Men 20kg+)

1. 2-Hand Kettlebell Dead Clean – 10 reps
2. 2-Hand Kettlebell Swing – 10 reps
3. 2-Hand Overhead Press – 10 reps
4. Kettlebell Goblet Squat – 10 reps
5. Goblet Reverse Lunge (Left) – 5 reps
6. Goblet Reverse Lunge (Right) – 5 reps
7. 1-Arm Kettlebell Row (Right) – 10 reps
8. 1-Arm Kettlebell Row (Left) – 10 reps

Then finish with:

1. Push-Ups (hands elevated on a waist-level box or bench) – 10 reps
2. Elevated Burpees – 10 reps
3. Jumping Jacks – 10 reps

Complete 5 rounds for time.

#

This is just one sample workout from one 28-day program (Thor’s Hammer Strength Challenge).

When you grab the Viking Valor Kettlebell Bundle, you’ll get 10 complete 28-day programs like this one—but this is your last chance. The bundle is being retired for good after this final sale.

Try this sample workout—then grab the full course before it’s gone:

–>> Viking Valor Kettlebell Retirement Sale (last chance)

– Forest

Hope you had an awesome Halloween!

I was chatting with a client at our studio workouts this morning who mentioned their favorite candy — the good ‘ol Hershey bar.

At around 210 calories each, that adds up fast if you’ve been dipping into the leftover Halloween stash, lol!!

So, here’s a way to balance things out: a kettlebell workout that burns approximately 630 calories for an 180-pound person — the equivalent of three Hershey bars.

Estimated calorie burn based on moderate to high-intensity effort for an 180-pound individual. Actual results will vary depending on effort level, conditioning, and rest periods.

BTW – this one comes straight from the Viking Valor Kettlebell program — a full training system built to unleash your inner Viking, build real-world strength and endurance, and do it all in 20–30 minutes per day, 3–4 days per week.

We’re taking this offer off the market completely, but before it retires for good, we’re doing one final last-chance promo.

-> Click here to learn more: Viking Valor Kettlebell

Fenrir’s EMOM Endurance Challenge

(28-Day Kettlebell EMOM Afterburn Challenge)

Superset 1

• Heels-Elevated KB Goblet Squat – 15 reps
• KB Alternating 1-Leg RDL
  • Women: 12kg+ | Men: 20kg+

Superset 2

• 1-Arm KB Row with Rotation – 12 reps per side
• Towel KB Biceps Curl
  • Women: 12kg+ | Men: 20kg+

Superset 3

• 1-Arm Overhead / 1-Arm Down Carry – 6 yards down and back
  • Switch hands at halfway point
• Jumping Jacks
  • Women: 12kg+ | Men: 20kg+
  • Use uneven KBs if you don’t have two of the same weight, switching at the halfway point.

Superset 4

• 1-Arm KB Swing – 10 reps per side
• Plank with Reach-Out
  • Women: 16kg+ | Men: 24kg+

Finisher – AFAP + EMOM
Complete all reps of Exercise 1 as fast as possible, stopping at the top of each minute to perform Exercise 2.

1. Skaters – 140 reps (70 each side)
   • Try to finish in the same time as last week, even with the added reps!
2. Plyometric Push-Ups – 5 reps

The Viking Valor Kettlebell Bundle Includes 10 Full Training Plans

1. Thor’s Hammer Strength Challenge (Kettlebell Basics WODs – “500” Edition)
2. Odin’s Path to Rebirth (28-Day Kettlebell Body Revival)
3. Berserker’s Fury Strength Challenge (28-Day Kettlebell PHA Challenge)
4. Valkyrie’s Quick Strike Challenge (Kettlebell Basics WODs – “Tabata Challenge” Edition)
5. Ragnar’s Total Body Conquest (28-Day Kettlebell–Bodyweight Fusion Challenge)
6. Shieldmaiden’s Battle Shred (21-Day Bodyweight Shred)
7. Fenrir’s EMOM Endurance Challenge (28-Day Kettlebell EMOM Afterburn Challenge)
8. Viking Core Forge (Kettlebells for Abs Challenge 3.0)
9. Jarl’s Battle Endurance Test (Kettlebell Basics WODs – “Fight Gone Bad” Edition)
10. Wanderer’s Warrior Workout (No Gym? No Excuse!)

It’s kind of just too good a deal, lol.

We’ve recently done this with our Gladiator and Hero Mode KB Bundles — both are now off the market.

As with those, this is your final opportunity to grab it before it’s gone for good.

The bundle includes everything you need to reclaim your strength and build the power of a Viking — using kettlebells in just 20–30 minutes per day, 3–4 days per week.

-> Click here to get Viking Valor Kettlebell before it’s gone

—Forest Vance
Master of Science, Human Movement
Kettlebell Expert | Over-40 Training Specialist