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/