Double Burpees (burpee with two push-ups after every rep)
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Like the traditional 5×5 program, this is done as 5 sets of 5 reps per exercise, alternating between movements with structured rest periods, and progressing from workout to workout.
But unlike the traditional 5×5, we progress in one of three ways (since kettlebells tend to be more limited in weight selection and have bigger jumps between loads):
Adding weight, OR
Decreasing rest periods, OR
Using a slower tempo
This is just a small sample from one part of one workout from the full 5×5 Kettlebell Evolution program (updated for 2026). If you want to check out the full program, click the link below:
Not long ago, I ran a poll on my kettlebell page and asked a simple question:
Why do you work out?
The options were:
Aesthetics/appearance
Functionality/athleticism
Mental health
A lot of people checked more than one box—but what surprised me was how many people chose mental health as a major driver. Honestly, it may have been the majority.
You dial in your training, your recovery, and your nutrition. You get into a rhythm. You give your nervous system a break. And you give yourself a chance to feel better—not just leaner.
Inside the challenge, you get:
The Ageless Warrior Kettlebell Challenge
The Feed the Beast meal plan
The Regenerate recovery system
(If you bought those programs separately, it would cost more than the challenge itself. So even if you’re just buying into the idea and committing for the month, you’re already ahead.)
These workouts are designed to:
Release endorphins
Reduce stress
Help regulate hormones
Bring cortisol down instead of constantly spiking it
Every day includes a recovery component using my Regenerate sessions—mobility, flexibility, and pain management. And that matters more than people realize. Chronic pain and stiffness often drive people toward unhealthy coping mechanisms. When your body feels better, your decision-making tends to follow.
On the nutrition side, you’ll be using the Feed the Beast plan, which is based around intermittent fasting. That helps regulate blood sugar, supports long-term health and longevity, and—again—takes pressure off your system instead of adding more stress.
Below, I’ve included a sample workout from the Ageless Warrior Kettlebell Challenge. This is the exact training style you’ll be using inside the Sober Warrior Kettlebell system.
Give it a try.
And if it resonates, CLICK HERE to jump in—because today is the day we officially start.
— Forest
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Kettlebell + Mental Health Workout
Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:
KB Goat Bag Swing -> 2 Hand KB Swing -> Single Arm KB Swing (20 seconds per side)
Plank hold -> add march
Alternating bodyweight lunge -> KB Tactical Lunge (alternate legs each rep)
If you’ve ever felt like workouts take too much time—or they’re so intense they’re impossible to sustain—I want to share one of my favorite conditioning methods: the 10-20-30 protocol.
It’s backed by research, incredibly effective, and actually doable.
Instead of constant all-out intervals, this method cycles effort levels so you get serious conditioning without burning yourself out. You work for 30 seconds at an easy pace, 20 seconds at a harder pace, and finish with a 10-second all-out push. Those built-in build-ups let you recover just enough to keep intensity high without wrecking your joints or nervous system.
Research shows that this style of training improves fat loss, cardiovascular health, blood sugar regulation, and even markers associated with conditions like hypertension and asthma.
Here’s a free sample workout using the 10-20-30 method—straight from one of the programs inside Firebreather Kettlebell:
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19-Minute 10/20/30 Kettlebell Workout
Part 1: Strength & Power
Set a timer for 60-second intervals.
First 30 seconds: Comfortable pace
Next 20 seconds: Push the intensity
Final 10 seconds: All-out effort
Move straight to the next exercise. After completing all movements, rest 60 seconds. Complete 3 total rounds.
Dead-Stop Kettlebell Swings
– First 30 sec: Controlled swings, resting between reps – Last 20/10 sec: One-arm swings and/or kettlebell snatches
Push-Ups
– Start with standard push-ups – Progress to harder variations (incline, clapping, or diamond)
– First 30 sec: Bodyweight – Last 20/10 sec: Add kettlebell load
Single-Arm Kettlebell Rows
– Start light – Increase load as intensity rises
Jumping Jacks
– Easy and rhythmic early – Finish strong
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This is exactly the kind of conditioning I rely on now—especially after years of hard training and a pro football career that left its mark on my joints. Kettlebells let me train hard, get my heart rate sky-high, and burn fat without pounding my body like traditional cardio.
— Forest Vance Master of Science, Human Movement Certified Russian Kettlebell Instructor RYT-200 Former Professional Football Player Founder, Forest Vance Training, Inc.
PS – If you want to dive deeper into the research behind the 10-20-30 method, you can check it out here: https://pmc.ncbi.nlm.nih.gov/articles/PMC11295100/#ejsc12163-sec-0060
