One of my favorite programs in the new Mission Ready Conditioning System is called Fire Breather.

The idea behind Fire Breather was simple — a conditioning plan you could run alongside your kettlebell or strength workouts to torch extra calories, boost cardio capacity, and even drop body fat without having to overhaul your diet.

I originally built it while training for ultra-distance Spartan races.
The more I followed this structure, the more I noticed something wild: I was trimming down and getting into the best shape of my life without counting calories or cutting carbs.

Fire Breather became my go-to way to maintain peak conditioning, mental toughness, and work capacity year-round.

Now — heads-up — this one’s not a casual “10-minute home workout.”
It’s real work. You’re layering meaningful cardio and conditioning on top of your strength training.
But if you’re up for it, it’s powerful stuff.

Here’s a quick look at what a Fire Breather week looks like (you’ll burn up to 900 calories in some of these!):

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DDay 1 – Hills (HIIT Day)

• 12 × 60-second uphill sprints with 2-minute walks between
• Duration: ~36 minutes total (including rest)
• Intensity: Very high (90–100% effort intervals)
  — Est. Calorie Burn: 450–700 kcal
  (closer to 700+ for larger athletes or full sprints on steep inclines)

Day 2 – “Roadwork 2.0” (70-Minute Aerobic + Calisthenics)

• Duration: 70 minutes
• Intensity: moderate steady-state + 5× short bodyweight bursts
  — Est. Calorie Burn: 600–900 kcal
  (most users in your 40+ demographic average 700–800 kcal if maintaining 130–150 bpm)

Day 3 – Bodyweight Circuit (HIIT Day 2)

• Duration: ~35 minutes (5×5-min rounds)
• Intensity: high, full-body movements with short rests
  — Est. Calorie Burn: 400–600 kcal
  (leaner / smaller athletes ~400; larger or more conditioned ~600+)

Day 4 – Recovery Cardio (50-Minute Aerobic)

• Duration: 50 minutes
• Intensity: conversational pace, 60–70% HRmax
  — Est. Calorie Burn: 300–450 kcal

Total Weekly Burn Potential

If someone completes all 4 workouts:
≈ 1,800–2,600+ calories per week
—and that’s purely from the Fire Breather sessions, not counting regular kettlebell or strength training.

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That’s one week — and it works.

If you like the look of this, you’ll love the full Mission Ready Conditioning System, which includes Fire Breather plus 11 other minimalist, bodyweight, and single-kettlebell training programs you can do anywhere.

Check it out here 👇

Access to “Mission Ready Conditioning” System

The Hook:
Build Field-Ready Strength, Endurance & Resilience — Using Primarily Bodyweight Training (and One Optional Kettlebell)
A Complete No-Gym System for Men & Women 40+ Who Want to Stay Lean, Strong & Capable — Anytime, Anywhere

Author:
Forest Vance, MS Human Movement | CPT | RYT-200

What You Get:
– Road Warrior Workout – 4-week, travel-tested total-body plan
– Zero Equipment Fat-Loss Plan – 4-week no-gear shred system
– Firebreather Conditioning System – 5-week hybrid HIIT + cardio plan
– Mission 100 Push-Ups – build to 100 consecutive push-ups
– 5 Pistol Squats Report – progressions for true single-leg strength
– 5 One-Arm Push-Ups Report – upper-body power and control
– 5-Minute Abs – old-school bodybuilding-style core training
– Kettlebell + Bodyweight Beatdown – hybrid conditioning classic
– Kettlebell + Bodyweight Power Circuit Workout – explosive full-body power
– Kettlebell Challenge Workouts – 12 legendary short challenge sessions
– Total Body Abdominal Annihilation – hybrid strength + conditioning finishers
– Functional Flexibility Secrets – OG recovery and mobility system

Access to “Mission Ready Conditioning” System:

→ Mission Ready Conditioning System

– Forest Vance
MS Human Movement | CPT | RYT-200
Former Pro Football Player | Founder, FVT Warrior Wellness

I stepped outside yesterday morning, and had to put on a jacket for the first time!

And I look forward to this time of year.

There’s something about the cold air and quiet mornings — the constant movement, the trips, the tournaments, the chaos … all of it quiets.

And that’s when:

You lock in.
You disappear for a while.
You rebuild.

No one sees the work — and that’s the point.

The “winter arc” is about discipline for its own sake — and emerging in spring a different animal than you were when the leaves started falling.

And if you want to start your own winter arc, here’s a 20-minute bodyweight-only workout you can do anywhere — no gym, no gear, no excuses:

Get as many rounds as you can in 20 minutes of:

— 50 Seal Jacks
— 8 Bodyweight Renegade Rows (per side)
— 15 Total Body Extensions
— 12 Plank Jacks
— 10 Alternating Reverse Lunges (per side)
— 8 Burpees

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If you like this kind of short, minimalist training that gets real results, I’ve got something brand new for you.

It’s called the Mission Ready Conditioning System — a complete set of bodyweight and minimalist workouts designed to keep you strong, lean, and capable through the winter arc and beyond.

Inside are programs like:

– The Road Warrior Workout (for tight spaces and schedules)
– Zero Equipment Fat-Loss Plan
– Firebreather Conditioning (hybrid HIIT, hills, and circuits)
– Mission 100 Push-Ups (from zero to triple digits)
– Kettlebell + Bodyweight Beatdown (optional single-bell training)
– Functional Flexibility Secrets (mobility and recovery)

Right now it’s in fire-sale launch mode — starting at $30 and going up $1 for every 10 people who join.

If you want to jump in early and lock your rate, you can check it out here:
–>> Get the Mission Ready Conditioning System here

— Forest

If your hips are tight, locked up, or just off, everything else pays the price.

That’s because most back pain, stiff knees, and nagging injuries don’t actually start where they hurt… they start with hips that aren’t moving the way they’re supposed to.

Your hips are the power center of your body. When they lose mobility, everything else starts compensating.

That’s why I created the 8-Minute Hip Fix — a 28-day program designed for people 40+ to unlock hip mobility quickly.

You’ll get short, follow-along routines that relieve pain, build strength, and boost performance in just 8–10 minutes daily.

Check it out here -> Daily 8 Minute Hip Fix

5-Minute Hip Reset Flow
Try this quick routine before your next workout to loosen your hips and activate the right muscles:

• Glute Bridges – 10–12 reps, hold/squeeze at the top
• Bird Dogs – 6–8 reps per side, slow and controlled
• Cossack Squats – 4–5 per side, keep chest tall
• Hip Airplanes – 3–4 per side (hold wall for support if needed)
• Banded Good Mornings – 15 reps, hinge + glute drive

Just 5 minutes can reset your hips for stronger, safer training.

Get the full 28-day program here -> 8-Minute Hip Fix

– Forest
MS Human Movement | CPT | RYT-200
ForestVanceTraining.com | KettlebellBasics.net

Next year, I’ll need to recertify my kettlebell certification, which, for me, means hitting 100 snatches with a 63 lb bell in 5 minutes.

Obviously, the #1 thing I need to do is… work on KB snatches. But I also know that if I want to stay healthy, recover faster, and keep training consistently, I have to focus on mobility and prep.

That’s where my Regenerate 2.0 program comes in — and it’s on flash sale this weekend. Honestly, I use this program as much as any other I’ve ever created. The short 3–6 minute routines make a huge difference.

Here’s one example warm-up I’ve been using before kettlebell sessions (not just snatches — it works for any KB workout):

5-Minute Kettlebell Warm-Up

1. Cat-Cow with Breath – 30 sec
2. Hip Flexor Rock-Backs – 5 reps per side
3. Shoulder Openers (Thread the Needle) – 5 reps per side
4. Glute Bridge with Reach – 8 reps
5. KB Halos (light bell) – 5 each direction
6. Overhead KB Hold (light bell) – 15 sec per arm

Takes about 5 minutes. Gets you moving, primed, and ready to go.

The truth is, if I only did this once in a while, it wouldn’t do much. The magic is in daily mobility and flexibility practice — 3 to 6 minutes a day, consistently. That’s why Regenerate 2.0 has been one of my best-selling programs ever (and why I just brought it back for a weekend-only sale).

-> Click here to grab Regenerate 2.0 while the flash sale is live

Stay strong, stay mobile,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor

Back around 2015, I took something called the Progressive Calisthenics Certification.

To pass, you had to complete The Century Test: 100 total reps across four fundamental calisthenic moves — in 8 minutes or less.

Here’s the men’s version:

• 40 squats (full depth)
• 30 push-ups (strict form)
• 20 hanging knee raises
• 10 full pull-ups or chin-ups

The women’s version:

• 40 squats
• 30 kneeling push-ups
• 20 hanging knee raises
• 10 inverted rows

Rules: you had to do them in this exact order, each exercise in one unbroken set. You could rest between moves, but not mid-set. Form had to be clean — no half-reps, no kipping, no cheating.

Even just reading through that list, you probably started asking yourself: Could I do it?

That’s why it’s such a powerful benchmark — simple to understand, tough to execute, and a great standard to train for.

For me — I’m a big dude, not naturally great at bodyweight stuff — it took some serious prep to nail all the standards. But I did it. And I still think it’s a great benchmark almost anyone can work up to.

If you want a structured plan to get there, that’s exactly what my Project Bodyweight³ program is built around.

It’s based on the same principles I learned through the PCC, Convict Conditioning, my yoga teacher training, and 20+ years in fitness.

It’ll help you shred fat, gain lean muscle, and build the strength + mobility to crush challenges like this.

→ Check out Project Bodyweight³ here (back by popular demand)

– Forest

Back in high school, I stumbled across how Herschel Walker got so shredded — and it wasn’t gym time.

He used only bodyweight stuff: push-ups, sit-ups… and some uphill sprint repeats on a dirt road. No fancy gear, just grit and consistency.

Here’s the twist — as he got stronger, he dialed it way up:

• Hundreds (or more) of push-ups and sit-ups per day
• Mixes like one-arm push-ups, diamond variations, dips, pull-ups, and pistol squats
• Sprinting hills, martial arts, dancing, even farm chores — basically, anything to move

What you can steal from this:

• Start simple, like he did: push-ups, sit-ups, sprints.
• Keep adding volume or variation to challenge yourself.
• Mix it up — variety builds real athleticism.
• And stay consistent — even when nobody’s watching — that’s where results come from.

That mindset formed the root of Project Bodyweight³. It’s how I took 17 lbs of fat off, gained lean muscle, and stayed athletic — without stepping foot in a gym.

Want to see how to structure it into a full 6-week plan?

→ Check it out here

– Forest

PS – Herschel-Inspired Bodyweight³ Workout (try this today):

1. 8-min AMRAP (as many rounds as possible)

• 5 burpees
• 5 pull-ups (or 15 inverted rows)
• :20 handstand hold on the wall (or floor pike holds)

2. 8-min Ladder
Start with 4 reps each → then 6 → then 8… keep climbing:

• Walking prisoner lunges (each side)
• Close grip push-ups

3. Sprint Intervals (x5)

Rest = whatever time’s left after your run
(Ex: Run in 45s → rest 45s. Run in 60s → rest 30s.)

Run ~200 yards

Start a new set every 90 seconds

The special pricing for my Zero-to-20 Pull Up Plan ended last night, but I wanted to share something valuable with you regardless.

Here’s a simple test: Can you hang from a pull-up bar for 30 seconds with good form?

If not, you’re not ready for full pull-ups yet. And that’s totally fine!

Try this instead:

Week 1-2: Focus on dead hangs. Work up to 30 seconds.

Week 3-4: Add slow negatives (jump up, lower down slowly over 5-8 seconds)

Week 5-6: Try assisted pull-ups (small jump to help)

This foundation work isn’t “cheating” – it’s smart training that prevents injury and builds real strength.

Most people skip this and wonder why they never progress. Don’t be most people.

By the way, my “Operation Pull Up” Zero-to-20 Pull Up Plan is still available if you want the complete system with all 6 tracks, video demonstrations, and exact progressions.

-> Get Operation Pull Up

Your strongest days are ahead of you!

-Forest Vance – creator, Operation Pull Up

P.S. Remember, 30-day guarantee. If this doesn’t dramatically improve your pull-up strength, full refund.

Centuries ago, elite warriors used static holds, breath control, and intentional movement to build strength, power, and resilience—often without lifting a single weight.

They trained to be battle-ready using principles derived from martial arts, yoga, and strength disciplines long before barbells were invented.

That same style of training—grounded, controlled, and brutally practical—is at the heart of Warrior Flow Isometrics.

This is my 28-day program designed to help you:

• Build lean, functional muscle
• Protect your joints and stay injury-free
• Train anywhere, anytime with zero equipment
• Recover faster while still getting stronger

Today is the final day to grab it at the launch price, and with all the bonus programs included.

Here’s a free 22-minute sample workout from inside the program:

22-Minute Warrior Flow Isometrics Workout [Free Sample]

Hold each exercise for 30 seconds total—10 seconds in each position. Do all 5 moves back to back. Rest 1–2 minutes. Repeat the full circuit 3 times.

1. Squat Hold
   High squat → Mid squat → Deep squat
2. Plank with Knee Lift Hold
   High plank → Right knee lift → Left knee lift
3. Reverse Snow Angel Hold
   Arms overhead → T position → Arms by hips, squeeze upper back
4. Three-Point Bridge Hold
   Full bridge → Left leg extended → Right leg extended
5. Hollow Body Hold (Core)
   Basic hollow → Extended hollow → Full hollow

It’s simple. It’s low impact. And it’s surprisingly effective.

If you want the whole experience, you can still grab Warrior Flow Isometrics today only and get the complete plan plus three powerful bonuses:

What you get:

• Warrior Flow Isometrics – 28-Day Program
• 28-Day KB Tabata Conditioning Plan (Value: $29)
• Unbreakable – 7-Day Anti-Inflammatory Meal Plan (Value: $19)
• Flexibility / Mobility Cheat Sheets (Value: $15)

These bonuses are only included through tonight, and the program is still just $19 for launch week.

-> Get Warrior Flow Isometrics + all four bonuses here

– Forest Vance, MS
Corrective Exercise Specialist | RYT-200
ForestVanceTraining.com

PS – It’s the last day to grab the full program and bonus stack.

About six years ago, around this time of year, I was deep into training for my first Spartan Ultra race.

I’d done a bunch of Spartan races before, but this one was the big goal—the one on my bucket list. The Ultra is a 50k race (about 31 miles) up in Lake Tahoe. High elevation, steep terrain, and around 60–70 obstacles along the way. Walls, monkey bars, sandbags, farmer carries, you name it.

I trained hard for six months leading up to that race.

I made it about 12 miles in—and then I felt something rip in my shoulder.

It wasn’t even a crazy obstacle. I was jumping over a wall I’d done a hundred times before. But as soon as I landed, I knew something was off. I looked down and saw that my pec and shoulder looked deformed.

Naturally (and probably stupidly), I dropped down to try a push-up. No strength on the left side. None. I knew it was bad.

I was on top of a mountain with 30+ obstacles to go—90% of which involved my upper body—and I made the smart call to pull out of the race. Got a ride down on an ATV and saw the on-site medical tent.

They thought it might be a strain. I followed up Monday. Same answer—maybe a strain, give it time.

But I pushed for a referral, saw a specialist, and sure enough: fully torn pec. Major surgery. They had to reattach it within two weeks.

The recovery was brutal. I went from being the strongest and fittest I’d ever been to not being able to use my upper body at all.

Physical therapy took a couple of months, and when I was finally cleared… well, “cleared” didn’t mean I was ready to train hard. I was at maybe 25% of my original strength.

That’s where isometrics came in.

I still trained what I could—legs, core, mobility—but when it came to rebuilding that shoulder, isometric work was a saving grace. It let me activate muscles, regain control, and start rebuilding strength without crushing my joints.

It was low-impact. It helped me recover faster. And it was the bridge from “rehab mode” back to full-strength kettlebell training.

Now I’m not saying it replaces physical therapy—do that first, 100%.

But if you’re recovering from something long-term…
If you’ve been “cleared” but still feel limited…
Or if you’re just looking for a smarter, more sustainable way to train as you get into your 40s, 50s, and beyond…

That’s where Warrior Flow Isometrics fits in.

It’s my 28-day bodyweight strength plan designed to help you:

• Build lean, functional muscle
• Improve joint resilience
• Stay strong without the wear and tear

It’s just $19 this weekend, and when you join now, you’ll also get the bonus Kettlebell Tabata Conditioning Plan, which pairs perfectly with the main program.

-> Check it out and grab your copy here

Have an awesome weekend—and thanks for reading.

– Forest