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25-Min At-Home Isometrics Workout – Free Sample 💪

On By adminIn General, Tips and TricksLeave a comment

I couldn’t get to the gym this morning, so I did the 25-minute isometrics workout instead. Total body, zero equipment, and I was done in no time!

These isometric workouts are perfect when you want to build strength, stability, and core control without stressing your joints. Plus, they’re surprisingly effective when you’re short on time or space.

Here’s the workout I did (it’s a sneak peek from my new Warrior Flow Isometrics Program, which is on sale for a short time longer):

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25-Min At-Home Isometrics Workout

PART 1 – Each exercise: 3 sets of 30-second holds, split into the positions above. Move from one to the next with 15 seconds rest, then rest for 1 minute before repeating:

  1. Crescent Lunge Hold
    • High Lunge – Front knee slightly bent, back leg extended, spine tall (10 sec)
    • Mid Lunge – Lower the hips, bending the front knee further (10 sec)
    • Low Lunge – Sink into a 90-degree front knee lunge (10 sec per leg)
  2. Warrior III Bend and Straighten Hold
    • Bent Leg – Start with the back leg bent, arms forward, core tight (15 sec)
    • Extended Leg – Fully extend back leg into Warrior III (15 sec per leg)
  3. 3-Position Push-Up Hold
    • High Push-Up – Full plank with arms extended (10 sec)
    • Mid Push-Up – Lower halfway (10 sec)
    • Low Push-Up – Just above the ground (10 sec)
  4. Locust Pose Hold
    • Low Lift – Chest, arms, and legs slightly lifted (10 sec)
    • Mid Lift – Arms and legs parallel to the floor (10 sec)
    • Full Lift – Lift as high as possible (10 sec)
  5. Dead Bug Hold
    • Arms and Legs Up – Arms up, knees bent (10 sec)
    • Extend Right Arm + Left Leg – Lower without lifting the lower back (10 sec)
    • Extend Left Arm + Right Leg – Repeat (10 sec)

PART 2 – Optional Finisher: “Fire and Flow Warrior Conditioning”

Set a timer for 10 minutes and repeat at a slow, steady pace. Sync each movement with your breath. You’ll be surprised at the low-impact conditioning you get!

  • Mountain Pose – Inhale, raise arms overhead.
  • Forward Fold – Exhale, fold forward.
  • Halfway Lift – Inhale, lift halfway with a flat back.
  • Plank to Chaturanga – Exhale, step back and lower halfway.
  • Upward-Facing Dog – Inhale, lift chest.
  • Downward-Facing Dog – Exhale, lift hips, pressing back.
  • Step to Forward Fold – Inhale, step to the top of the mat.
  • Mountain Pose – Exhale, rise back up.

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Enjoy that one. And if you’re ready to get after it, my Warrior Flow Isometrics Program is on sale for a short time. Grab it here while it’s still up:

-> Warrior Flow Isometrics – Sale Ending

–Forest Vance, MS
RYT 200
ForestVanceTraining.com
KettlebellBasics.net

Kettlebell Cardio Conditioning – Week 2 / Workout 1

On By adminIn Kettlebell WorkoutsLeave a comment

If you want a cardio workout that will properly work your heart and not destroy your joints in the process, kettlebells are the perfect solution.

Why? Well, kettlebells give you a perfect balance of dynamic movement with control. Unlike traditional cardio, which may be really hard on the knees and ankles, kettlebell training offers low-impact, high-reward cardio. Movements naturally flow to each other, engaging multiple muscle groups. This not only protects your joints but gives a surge to your calorie burn and stamina. You will feel the difference in your heart rate without feeling beat up afterward.

That is why I wanted to include absolutely free with your purchase of a copy of Warrior Flow Isometrics, my best-selling Kettlebell Cardio Conditioning program:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

With Warrior Flow Isometrics, you’re getting a powerful program that builds strength, improves stability, and increases muscular endurance-all without heavy weights or high-intensity movements. But for a balanced approach to fitness, you also need to work your heart. And for the 40+ crowd, kettlebell cardio is one of my favorite low-impact ways to do just that.

Here’s a sample workout from Kettlebell Cardio Conditioning. If you want the full program for free, pick up a copy of Warrior Flow Isometrics at the link below:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

Kettlebell Cardio Conditioning – Week 2 / Workout 1

MAIN CIRCUIT – Complete as many rounds as you can in 17 minutes:

  • 12 squat jumps
  • 9 alternating leg drops
  • 6 overhead KB lunges per leg
  • 30 jumping jacks

FINISHER – Complete a total of 3 rounds of the circuit below, resting only between exercises for no time and between rounds for 90 seconds:

  • 8 one-arm swings (L)
  • 24 slow mountain climbers (side to side, 12 each)
  • 8 one-arm swings (R)
  • 24 opposite shoulder touches (side to side, 12 each)
  • 8 high pulls (L)
  • :24 side plank (left side)
  • 8 high pulls (R)
  • :24 side plank (right side)

This combination of kettlebell cardio and isometric strength training is going to give you a full-spectrum fitness boost: you’ll build muscle, protect joints, and elevate cardiovascular health-all without the wear and tear. Ready to take on a balanced, sustainable fitness program? Warrior Flow Isometrics has everything you need, plus the full Kettlebell Cardio Conditioning program as a free bonus.

Hit the link below, grab a copy, and let’s get you feeling and moving like a warrior:

–> Get Warrior Flow Isometrics + Your Free Kettlebell Cardio Conditioning Plan here

Forest Vance, MS — RKC — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

The Secret to Pull-Ups: Going from 0 to 20 (Part 2) 💪

On By adminIn General, Tips and TricksLeave a comment

Yesterday, we dove into the secret to pull-ups and how to go from 0 to 20 reps. I shared a bit about Operation Pull-Up—the program I recently put together that’s all about mastering pull-ups step-by-step. And as a reminder, this entire plan comes as a free bonus when you purchase Warrior Flow Isometrics.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

(BTW – combining pull-ups with kettlebell training creates an unbeatable synergy. This combo builds serious upper body strength and core stability that translates directly to powerful, controlled movements in everything from kettlebell swings to deadlifts.)

I also shared a sample workout from Phase 2, which is geared toward beginners who are still working on their first pull-up or two. Today, I want to share another phase from the program, designed for those who’ve nailed that first pull-up but want to take it up to 5-10 reps in a row.

Phase 4: Endurance Building is all about increasing reps and building the endurance to keep control with each pull-up. If you’re ready to push from 1-2 reps to 5-10, this is where the magic happens.

Here’s how it breaks down:

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Phase 4: Endurance Building (Days 91–120)

Goal: Work up to 5–10 pull-ups in a row.

  • Frequency: 5 days per week
  • Main Exercises:
    • Sub-Maximal Sets: 4 sets of 50–70% of max reps (e.g., if max is 5, perform sets of 2–3 reps).
    • Negative Pull-Ups: 3 sets of 5 reps, with a controlled 6–8-second descent.
    • Isometric Holds: 3 sets of 20–30 seconds at the top.
    • Grease the Groove: Continue with 1–2 reps periodically through the day.
  • Accessory:
    • Face Pulls & Rows: 3 sets of 10 reps for upper back endurance.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises, Russian Twists).
  • Focus: Build endurance and control while increasing your reps.

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This phase is perfect if you’re already in the pull-up game but want to add endurance and reps. And it’s just one of the structured phases in Operation Pull-Up. The full program covers every level, from complete beginners to advanced, so no matter where you are, we’ve got you covered.

Pairing pull-ups with kettlebell training is one of the best combos out there. You’ll build upper body strength and core stability, which carries over to everything from kettlebell swings to deadlifts.

Ready to take the next step and conquer that pull-up bar?

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Keep pushing,
Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

P.S. This pull-up program is the perfect complement to kettlebell training, helping you develop control, strength, and endurance across the board!

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

the Secret to Pull Ups – How to Go from Zero to 20

On By adminIn General, Tips and TricksLeave a comment

Pull-ups are arguably one of the truest tests of strength and control out there.

They are also are a fantastic complement to kettlebell training because they build upper body strength, core stability, and grip power, all essential for mastering kettlebell exercises.

However, they are difficult to do, and many struggle with them!

But here’s the thing: with the right plan, doing more pull ups is totally within reach.

Operation Pull-Up is your blueprint. This is a step-by-step program I put together to get you from zero pull-ups to twenty.

The program is divided into manageable 30-day phases, each designed to gradually build the strength, endurance, and control needed for full-range pull-ups. It’s simple and straightforward—just hard work and consistency over flashy “hacks.” And I’m including it as a free bonus with my Warrior Flow Isometrics program.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

Here’s a sample from phase 2 of the program. (The program takes you from zero to 20 — so whether you can’t do a single pull up right now, or you can do 8-10 and want to get to 20 — there’s a path and plan outlined just for you!)

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Operation Pull Up – Phase 2: Strength Development (Days 31–60)

Goal: Move from assisted pull-ups to more full-range reps, building unassisted pull-up strength.

  • Frequency: 4–5 days per week
  • Main Exercises:
    • Negative Pull-Ups: 3 sets of 3–5 reps with a 6–8-second descent.
    • Partial Pull-Ups: 3 sets of 4–6 reps, moving toward full-range reps as strength improves.
    • Isometric Holds: 3 sets of 10–20 seconds at the top.
    • Grease the Groove (GTG): Do 1–2 partial pull-up reps every time you pass a pull-up bar.
  • Accessory:
    • Bicep Curls and Rows: 3 sets of 10–12 reps each.
    • Face Pulls: 3 sets of 10 reps for shoulder stability.
    • Core Work: 3 sets of 10 reps (Hanging Leg Raises or Side Planks).

Focus: Build volume with partial pull ups

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Why pair this with Warrior Flow Isometrics? Because real strength isn’t just about reps or weight; it’s about stability, control, and resilience—traits ancient warriors built using static holds, breathwork, and intense focus. Warrior Flow Isometrics taps into that old-school strength training, with just 20–30 minutes, 3–4 times a week.

With Warrior Flow Isometrics, you’ll:

  • Build lean muscle and protect your joints
  • Improve cardiovascular health without high-impact workouts
  • Develop the stability and balance of a warrior

So if you’re ready to tackle the pull-up bar—and feel like a total badass doing it—Operation Pull-Up is here to guide you, every step of the way.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

To your continued success –

— Forest Vance, MS — RYT-200
ForestVanceTraining.com — KettlebellBasics.net

PS – Adding pull-ups to your routine alongside kettlebell training will not only improve your overall strength and endurance, but also bring better control and resilience to every movement.

👉 Grab Warrior Flow Isometrics + Your Free Operation Pull-Up Plan Here!

22-minute Warrior Flow Isometrics workout [free sample]

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Centuries ago, elite warriors trained with a blend of static holds, breath control, and controlled focus to build endurance and resilience.

With powerful stances and unshakeable mental strengths, these ancient fighters developed techniques relying on martial arts, yoga, and other forms of discipline in preparation for combat. This helped develop that mental strength and physical stability that aided them in withstanding extreme conditions.

Now, I’ve developed Warrior Flow Isometrics to tap into this ancient wisdom, bringing the essence of those time-tested techniques into a modern fitness approach.

With just 20-30 minutes, 3-4 times per week, you’ll experience the strength, stability, and resilience of a warrior-without needing equipment or highimpact movements!

–> Check out the full Warrior Flow Isometrics program here

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22-minute Warrior Flow Isometrics workout [free sample]

Hold each exercise for 30 seconds total; that is, 10 seconds in each of the positions. Do all five exercises one after another and then rest for 1-2 minutes. Repeat the circuit three times in total.

Exercise 1: Squat Hold

Position 1: High Squat – Light bend in the knees; weight in heels, chest up.
Position 2: Mid Squat – Lower halfway; knees at 45-degree angle.
Position 3: Deep Squat – Drop down with knees close to 90 degrees, without losing tension.
Hold: 10 seconds for each position, with total hold time being 30 seconds.

Exercise 2: Plank with Knee Lift Hold

Position 1: High Plank – Hands at shoulder height, then extend your legs; keep your core tight.
Position 2: Right Knee Lift – Draw right knee up close to the chest and continue to engage in core exercise.
Position 3: Left Knee Lift – On to the left knee and again, to maintain plank for
Hold: 10 seconds in each position, alternating knee lifts each round for 30 seconds total.

Exercise 3: Reverse Snow Angel Hold (Shoulders/Upper Back)

Position 1: Start Position – Lying face down, arms extended overhead, palms facing down, lift arms and chest slightly
Position 2: Mid Sweep – Sweep arms out to the sides to a “T” position, lifting slightly higher.
Position 3: Low Sweep – Continue down with arms, down toward the hips, palms to each other; squeeze shoulder blades together.
Hold: 10 seconds in each position, focusing on squeezing shoulder blades and engaging upper back for a total of 30 seconds.

Exercise 4: Three-Point Bridge Hold

Position 1: Full Bridge – Feet flat, hips lifted, hands on the floor.
Position 2: Left Leg Lifted-Extension, left leg straight up, lift hips.
Position 3: Right Leg Lifted-Change to the other leg, tightening at the core and keeping hips even.
Hold: 10 seconds for each position; sum up to 30 seconds.

Exercise 5: Hollow Body Hold Abs/Core

Position 1: Basic Hollow-Lower back pressed to the floor, legs lifted to 90-degree angle, arms at the sides.
Position 2: Extended Hollow – Lower the legs to a 45-degree angle, arms overhead, keeping lower back pressed down.
Position 3: Full Hollow – Lower the legs and arms closer to the ground for maximal tension, keeping core engaged.
Hold: 10 seconds in each position for a total of 30 seconds.


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Unlock the strength, balance, and stability of the warrior with Warrior Flow Isometrics. This workout is just a snippet from the inside of the complete program. Imagine setting your body up for lean muscle building, blood pressure reduction, and pushing your cardiovascular system like a HIIT session-all while protecting your joints and minimizing injury risk. Learn more and start today at the link below:

–> Check out the full Warrior Flow Isometrics program here

-Forest Vance, MS — RYT-200 — ForestVanceTraining.com — KettlebellBasics.net

Muscle Mayhem GAINZ – Halloween KB Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Happy Halloween!

Today is the last day to unleash your inner action hero and crush everything in the way of you and your fitness goals with the Hero Mode Kettlebell Bundle:

-> Hero Mode Kettlebell Bundel – Last Call

Because NOW is the perfect time to let that inner warrior out and transform your body!.

Whether you’re building raw strength, packing on lean muscle, or ramping up agility, this bundle brings you ten brand-new kettlebell workout plans, each inspired by a legendary action hero.

Here’s a sample workout from one of the programs:


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Muscle Mayhem GAINZ – Halloween KB Challenge Workout

Part 1 – As Many Reps as Possible in :35
Light large muscle groups on fire in quick spurts, challenging strength and endurance:

KB Goblet Step Ups or Side-to-Side Lunges – :35 per side
Spider Push-Ups – Keep it intense with a push up after every “climb”
Lying Hip Bridge w/ Feet Elevated – Elevate for maximum glute activation
Take :15 rest between movements and :60 after each round; look to complete 4 total!

Part 2 – Every Minute on the Minute (EMOM) for 4 Rounds
This round-based structure should keep the pace and intensity high, as you push to new limits. In this case:

KB Goblet Squats, 12 reps
1-Arm KB Rows, 12 reps per side, with a top pause
Close Grip Push-Ups, 12 reps, more difficult each round
1-Arm KB Snatch, 6 reps per side

Rest between sets only as much as the clock allows. Power through all 4 rounds.

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This Hero Mode Kettlebell Bundle will have everything one needs to create serious power, endurance, and agility. Here’s what you’ll get:

— Thor’s Hammer Strength Challenge – 1000 Rep Showdown
— Superman’s Iron Will – 28-Day Upper/Lower Split Challenge
— Hobbs’ Muscle Mayhem – 28-Day GAINZ Challenge
— John Wick’s Relentless Pursuit – 28-Day AMRAP Challenge
— Captain America’s Super Soldier Conditioning – Dirty 30’s Challenge 2.0
— Mad Max Fury Road Filthy 50 Challenge – 50 Rep Strength Challenge 2.0
— Black Widow’s Agility Training – 28-Day PHA Challenge
— Mission Impossible Mobility – 28-Day LAIT Challenge
— Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
— Wolverine’s Healing Factor – Recovery and Rebuilding

You’ll get over 120 exercises to take you from primary strength sessions to active recovery and mobility workouts to train like an action hero. Easily make them your bread-and-butter workouts or supercharge your current program.

This sale ends tonight-click here to secure your Hero Mode Kettlebell Bundle now!

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

Rocky Balboa Kettlebell Challenge

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Did you ever see the 2006 movie Rocky Balboa?

It’s a classic, and one of my favorites in the series.

What’s incredible is that Sylvester Stallone was actually 59 when they filmed the movie, and he still looked like he could take on the world!

His preparation for the role included kettlebells, which inspired one of the workout plans I put together for Hero Mode Kettlebell, “Rocky’s Recovery Regimen” (Kettlebell Training Camp Challenge v2).

**Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

Below is a sample workout in that same Rocky style.

If you’re up for more, check out the full program HERE – it’s on sale this week!

Rocky Balboa Kettlebell Challenge

PART 1 – 50 Two-Hand Kettlebell Swings
Complete in as few sets as possible, but keep form solid. Rest as needed.

PART 2 – Superset – 4 Rounds:

Wide-Hands Push-Ups – 30 seconds
Skater Hops – 30 seconds
Rest for 15 seconds between moves.

PART 3 – 50 One-Hand Kettlebell Swings
Do 25 per side in as few sets as possible.

PART 4 – Superset – 4 Rounds:

Single-Leg Kettlebell Squat with Hop – 30 seconds per side
Mountain Climbers – 30 seconds
Rest 15 seconds between exercises.

PART 5 – 50 Hand-to-Hand Kettlebell Swings
Complete with as few sets as possible.

PART 6 – Superset – 4 Rounds:

Seal Jacks – 30 seconds
Side Plank Hold – 30 seconds per side
Rest 15 seconds between exercises.

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But that’s just one cog in the most epic of machines: the Hero Mode Kettlebell Bundle. Inspired by the likes of Rocky to name just a few action icons, it’s designed to unleash your own hero mode-whether that’s raw strength, unbreakable endurance, or the agility to take on anything.

If you’re ready to train like Rocky, and beyond, check out the full Hero Mode Bundle below. It’s 90% off this week only-just hit the link below to start your journey:

-> Hero Mode Kettlebell – 90% Off Sale

Train hard,
– Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Super Soldier KB Conditioning Workout + Halloween Flash Sale!

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Halloween Flash Sale Alert! 🎃

Check out the Hero Mode Kettlebell Program to build the strength, power, and look of your favorite action stars. Only 20-30 minutes a day, 3-4 days a week:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

Now, let’s dive into today’s workout, inspired by Captain America himself. This Super Soldier KB Conditioning Workout is here to push your strength and conditioning to the next level with explosive, high-intensity moves that’ll have you feeling like a true Super Soldier.

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Super Soldier KB Conditioning Workout

PART 1 – Complete all reps for each exercise before moving to the next. Rest as needed to keep your form sharp. Record your time and post it in the group!

  1. KB Rack Squats – 30 reps (15 each side) (Women:16k+, Men: 24k+)
  2. 1-Arm Overhead Press – 30 reps (15 each) (Women:12k+, Men: 20k+)
  3. Bodyweight Split Squat – 30 reps (15 each)
  4. 1-Arm KB Swing – 30 reps (15 each) (Women:16k+, Men: 24k+)
  5. Forward and Back Plank Drag – 15 reps each side (forward + back = 1 rep) (Women:12k+, Men: 16k+)
  6. Hand Release Push-ups – 30 reps
  7. KB 1-Arm Row – 30 reps (15 each) (Women:12k+, Men: 16k+)
  8. Bodyweight Walking Lunges – 30 reps (15 each)
  9. Burpees – 30 reps (modify with hands elevated if needed)
  10. ½ Turkish Get-Up – 30 reps (15 each) (Women:12k+, Men: 16k+)

FINISHER – Round out the workout with 2 rounds of:

  1. KB Toe Taps – 30 each side
  2. KB Alternating Tactical Lunge – 15 each side (Women:12k+, Men: 16k+)

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Don’t forget… our Halloween Flash Sale on the Hero Mode Kettlebell Program is live now. This is your chance to start training like an action star:

-> Hero Mode Kettlebell – 120+ KB Workouts – on Halloween Flash Sale

— Forest

“Superman’s Iron Will” – 25-min Upper Split KB Workout

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Ever wondered how Henry Cavill became the Man of Steel? His secret wasn’t just in the suit – it was a combination of raw strength training and lean muscle building that brought out the Superman physique we see today. If you want to build strength, power and muscle training like your favorite action hero then this 28-day upper/lower split kettlebell routine is for you.

(This 28-day KB Plan is just one of ten you’ll get – over 120 total workouts! – when you pick up a copy of my new program, Hero Mode Kettlebell.)

This split is designed to build overall strength, endurance and a body that feels as strong as it looks. Each upper body and lower body workout is focused on hitting the main muscle groups and sculpting a body worthy of a superhero title.

“Superman’s Iron Will” – 25-min Upper Split KB Workout – from Hero Mode Kettlebell

Part 1: Clean and Press Ladder

  • 1 clean and press per side.
  • 2 clean and presses per side.
  • 3 clean and presses per side.
  • 4 clean and presses per side.
  • Rest for 60 seconds.
  • Repeat 2 more times for 3 rounds.

This exercise builds shoulder and core stability and pressing power – think of it as your foundation for a superhero upper body.

Part 2: Double Burpees & Rows

  • 5 double burpees (add extra intensity and full body power).
  • 12 one-arm kettlebell rows per side.
  • 4 sets total.

These will hit your back and chest to help carve out that broad upper body Cavill has.

Part 3: Figure 8 to Holds & Push-Ups

  • 8 kettlebell figure 8 to holds per side.
  • 12 close-grip push-ups.
  • 4 sets total.

These will strengthen your arms, chest and core and improve your grip strength for that “Superman punch”.

Part 4: Cardio Finisher

  • Finish with 10 minutes of jogging, biking, rowing or any cardio of your choice at 60-70% of your maximum heart rate.
  • Every 2 minutes stop and do a low “alligator” hold for 30 seconds then go back to cardio.

This will burn extra calories and improve your overall endurance so you’re ready for those intense action moments (or your next workout).

Get Hero Mode Kettlebell

Want to level up your training and build the strength, power and body of your favorite action hero? Our 2024 Halloween Flash Sale is on NOW!

In 20-30 minutes a day, 3-4 times a week you can unleash your inner superhero. Click the link to get it now -> Hero Mode Kettlebell

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

23-min “King Leonidas” Spartan KB Challenge Workout

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Warrior:

Today is your LAST chance to join the 20 in 6 Kettlebell Challenge – Spartan Edition and lose up to 20 pounds in 6 weeks.

Inspired by King Leonidas, today’s kettlebell workout challenge will test you like the warrior king himself.

Sign up for the full Challenge to get daily workouts like this one, a custom meal plan and more –>> 20 in 6 Challenge – Spartan Edition

Here’s what the Leonidas Workout looks like:

PART 1: Press Like a King

  • 4 sets of 5 reps of kettlebell single arm presses
  • Rest 30 seconds between sets

PART 2: Spartan Core & Total Body Burn

  • As many reps as you can in 30 seconds of each exercise, 15 seconds rest between moves.
  • Rest 60 seconds between rounds.
  • Complete 4 rounds total:
  1. Single arm KB swings (right side)
  2. Side plank hold (left side)
  3. Single arm KB swings (left side)
  4. Side plank hold (right side)

PART 3: The Warrior’s Finisher

  • Bodyweight squats for 20 seconds, rest for 10 seconds.
  • Repeat 8 rounds for a total of 4 minutes.

This will build strength, burn fat and make you battle ready like King Leonidas and his 300 warriors.

Not just workouts – the 20 in 6 Kettlebell Challenge will help you lose up to 20 pounds in 6 weeks with training and nutrition.

Sign up here: 20 in 6 Kettlebell Challenge – Spartan Edition

Time’s running out.

Get in the arena!

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net