Today I’ve got a 20-minute extreme kettlebell conditioning workout for you.
It’s a sample from Phase 1 of the 16-week transformation we’re about to get started. Check out the workout below, and if you want to sign up for the whole thing, look at the bottom of this email for the details.
(Already know you’re in? Just hit REPLY and say “I’M IN.”)
This workout comes from our upcoming Extreme KB Cardio Conditioning Challenge, 2026 Edition. It’s a 28-day program, but it’s also Phase 1 of the full 16-week transformation.
Phase 1 is all about conditioning. Think about it this way: we’re building the engine, burning calories, and laying the foundation.
Plus, you’re going to be so active with kettlebells, bodyweight training, walking, rucking, sprinting or cardio on your off days, and mobility work, that you might even lose weight without changing your diet!
After that, we move into:
Phase 2: Strength. You’ll get stronger with heavier kettlebell presses, pulls, and hinges.
Phase 3: Power & Endurance. We take that strength and turn it into explosive power and muscular endurance with kettlebells, bodyweight, and more.
Phase 4: Winter Warrior Prep. We put everything together and get ready for the challenge.
(Want all four phases for one price? Reply “I’M IN”)
We’re working toward the Winter Warrior Challenge at the end of January:
- 100 kettlebell swings in 5 minutes
- Max single-rep kettlebell press
- Max unbroken push-ups
- Max unbroken pull-ups, chin-ups, or chin-up holds
- Max burpees in 60 seconds
All the training over these 16 weeks ramps you toward those tests. You’ll lose fat, gain lean muscle, feel great, perform well, and get more mobile, so you can hit these goals 16 weeks from now.
(The 16-week deal closes when Phase 1 starts. Reply “I’M IN” to lock it in.)
OK, all that said, here’s one sample workout from Week 1:
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25-min “Extreme KB Conditioning” workout
MAIN CIRCUIT: Do as many rounds of the sequence below as you can in 10 minutes:
- 10 KB squat cleans (recommended weight: 12k/16k+ women; 20k/24k+ men)
- 10 hanging leg raises (on pull up bar) OR alternating leg drops (lying on floor)
- 10 KB rack (standard) OR overhead KB (advanced) lunges (per leg) (recommended weight: 8k/12k+ women; 12k/16k+ men)
- 30 jump rope skips OR 30 jumping jacks (if no jump rope)
FINISHER: Do a total of 3 rounds of the circuit below. No rest between exercises; 60 seconds rest between rounds:
- 7 1-arm swings (L) (recommended weight: 12k/16k+ women; 16k/20k+ men)
- 14 mountain climbers (17 per side)
- 7 1-arm swings (R)
- 14 opposite hip touches (10 per side)
- 7 1-arm swings (L)
- Side plank left x 20 sec
- 7 1-arm swings (R)
- Side plank right x 20 sec
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That’s just one workout from Week 1.
Imagine 16 weeks of this, building on itself every phase.
Want in on the whole thing?
Quick confession. I said the 16-week deal was a one-time thing. But you guys keep replying asking about it, so I’m keeping it open for a short time longer.
Once Phase 1 kicks off, it’s gone. Not because I’m being dramatic, but because the program will have started, and this is the only way to get in on all 16 weeks from day one.
Here’s the deal: the entire 16-week Winter Warrior training series for $99. One payment, no recurring billing.
You’ll get:
- All 16 weeks of progressive workouts delivered through our training app
- All four 28-day challenges as they’re released
- All the bonuses included with each challenge, from mobility and recovery to nutrition resources, extra workouts, and more
- The complete progression leading up to the Winter Warrior Challenge
For comparison, each challenge on its own is $37. Do all four and that’s $148. The bundle saves you $49, and if you think you’ll do more than two challenges, it pays for itself.
Just REPLY to this email and say “I’M IN,” and I’ll send you the link to get signed up.
Talk soon,
Forest Vance | KettlebellBasics.net | ForestVanceTraining.com
PS: The 16-week deal closes when Phase 1 starts. Hit REPLY and say “I’M IN” if you want it.