This is a sample workout from the 300 Kettlebell Challenge, a complete kettlebell training system designed to help you build a Spartan body and unleash your inner warrior in just 28 days, with 20 to 30 minute workouts, 3 to 4 days per week.

If you like what you see below, you can grab the full program at the link below:

-> The 300 Kettlebell Challenge

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22-min “Shield Bearer” Odd/Even KB EMOM

PART 1 — EMOM — 8 minutes

Set your timer for 60-second intervals. Complete the prescribed reps at the top of each minute. Your rest is whatever time remains before the next minute starts. Alternate between the two exercises for 4 rounds each.

• Odd minutes (1, 3, 5, 7): Clean and Press — 5 per side
• Even minutes (2, 4, 6, 8): One-Arm Row — 10 per side

PART 2 — FOR TIME — 3 rounds

Complete 3 rounds of the following as fast as possible with good form.

• Goblet Squat — 10 reps
• Push-Ups — 10 reps
• One-Arm Swing — 5 per side
• Plank Hold — 30 seconds

FINISHER — AMRAP 5 minutes

Get as many rounds as you can.

• KB Lunges — 5 per side
• Burpees — 5 reps

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Want more workouts like this one? The 300 Kettlebell Challenge includes:

• the 300 Kettlebell Challenge (digital book copy – new for May / June 2026)
• the 300 Kettlebell Challenge Companion Videos (I personally walk you through every single workout in the book)
• the 300 Kettlebell Challenge Workshop (an hour-long deep dive into the basics of safe and effective KB training)
• Athletic Gainz Diet – the Workshop (f Spartans had a meal plan, trust me, this would be it)
• the Spartan Kettlebell Sprint (full BONUS 28-day Challenge based around daily 15-minute Spartan-Style KB workouts)

Click here to get the full 300 Kettlebell Challenge System. The official Challenge starts Monday, June 1st.

— Forest Vance, MS
Kettlebell Expert
Over-40 Specialist
ForestVanceTraining.com
KettlebellBasics.net

Spartan Kettlebell Strength is LIVE! – Are you joining us for the official Challenge? More info on the next page – we start Monday:

-> Spartan Strength Kettlebell

Here is a sample workout from the program:

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THE AGOGE – Spartan KB Challenge #2

Version 1 — Beginner

6 rounds for time:

• 10 Goblet Squats
• 10 Push-Ups
• 5 KB Lunges Right
• 5 KB Lunges Left
• 10 One-Arm Swings Right
• 10 One-Arm Swings Left

50 reps per round.
300 reps total.

Version 2 — Intermediate / Advanced

6 rounds for time:

• 10 One-Arm Swings Per Side
• 10 Push-Ups
• 5 Lunges Right
• 5 Lunges Left
• 5 One-Arm Rows Per Side

50 reps per round.
300 reps total.

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Reclaim your strength, build a Spartan body, and unleash your inner warrior in just 20–30 minutes a day, 3–4 days per week. Spartan Strength Kettlebell starts Monday:

-> Spartan Strength Kettlebell

— Forest

Each year on Memorial Day, we honor the memory of those who have lost their lives in service to the US military.

People observe this day in many ways, but one of them is a workout called the “Murph.” The Murph workout gained popularity through the CrossFit community, who often design workouts to honor those who have died serving our country. These are called Hero Workouts.

A Navy Lieutenant named Michael Murphy is the man behind the “Murph.” He was killed in Afghanistan on June 28, 2005. The workout that we now do was actually his routine, and he referred to it as “Body Armor.” This is why many people perform it while wearing a 20 lb vest or body armor.

If you’ve watched the movie Lone Survivor or read the book by the same name, then you are familiar with Michael Murphy.

The workout is now performed throughout the US to help raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to honor those who served and sacrificed.

The typical Murph workout is:

For time:

Run 1 mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 mile

*Traditionally performed with a 20 lb vest or body armor

The pull-ups, push-ups, and squats can be broken into smaller sets if preferred. Many people perform:

20 rounds of:

5 pull-ups

10 push-ups

15 squats

If you prefer kettlebells, we’ve also put together a kettlebell version.

Murph means a lot to many people, and our intention isn’t to change or replace the original workout. The goal is simply to make the challenge accessible and meaningful for more people in our community using the tools we train with every day.

For time:

Run 1 mile

100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)

200 Push-Ups

300 Air Squats

Run 1 mile

If you want an easier version:

Run 1/2 mile

50 kettlebell swings or snatches

100 push-ups (modify if needed)

150 squats

Run 1/2 mile

The key is intent—and ours is to remember, reflect, and push ourselves in honor of those who sacrificed so much.

Enjoy a meaningful Memorial Day.

Forest Vance

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PS – Over the last few months, I’ve been working on a brand-new 300 Kettlebell Challenge.

This is an entirely new system designed to help you build a Spartan body and unleash your inner warrior in 28 days.

I rewrote the whole thing from scratch.

I added completely new workouts, coaching principles, mindset strategies, nutrition concepts, recovery ideas, and long-term training approaches.

It’s finally done.

And since you’re already on my list, I wanted to open up early access to you first.

This includes the complete digital book plus the full challenge system, workout coaching videos, Kettlebell Basics Workshop, Unbreakable Warrior Workshop, and Athletic Gainz Diet Workshop.

Check it out here:

-> NEW 300 Kettlebell Challenge – Early Access

This 300-rep kettlebell challenge is for all the strong moms out there — have a great Mother’s Day!

And if you want a little something for yourself (or need a last-minute gift idea), I’ve got my Firebreather Kettlebell program on sale today:

–>> Firebreather Kettlebell – Mother’s Day Flash Sale

The Mother’s Day 300: Spartan Kettlebell Challenge

Format — EMOM (Every Minute on the Minute): Start each exercise at the top of the minute. Do your reps, then rest for whatever time is left. When the next minute hits, move to the next exercise.

Minute 1 — Two-Hand Kettlebell Swings — 20 reps

Minute 2 — Push-Ups (scale to knees if needed) — 10 reps

Minute 3 — Alternating Lunges — 10/side

Minute 4 — Kettlebell Rows — 10/side

Minute 5 — Jumping Jacks — 30 reps

Minute 6 — One-Arm Kettlebell Swings — 10/side

Minute 7 — Narrow Push-Ups (scale to knees if needed) — 10 reps

Minute 8 — Kettlebell Side Lunges — 10/side

Minute 9 — One-Arm Kettlebell Rows (feet close) — 10/side

Minute 10 — Seal Jacks — 30 reps

Minute 11 — Hand-to-Hand Kettlebell Swings — 10/side

Minute 12 — Wide Push-Ups (scale to knees if needed) — 10 reps

Minute 13 — Dragon (Curtsy) Lunges — 10/side

Minute 14 — Gorilla Kettlebell Swings — 10/side

Minute 15 — X-Jacks — 30 reps

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🔥 Firebreather Kettlebell — Mother’s Day Special

Want to treat yourself or grab a last-minute gift for the strong woman in your life? My Firebreather Kettlebell course is on sale today only. Whether you want to be that fire-breathing kettlebell mom — or you want one in your corner — this is the deal.

–>> GET THE FIREBREATHER DEAL — TODAY ONLY

Have an amazing Mother’s Day.

— Forest

Try this descending ladder finisher at the end of your next workout:

Kettlebell clean → lunge (same side rack/forward leg)
5 reps per side
Then 10 push-ups

4 reps per side
8 push-ups

3 reps per side
6 push-ups

2 reps per side
4 push-ups

1 rep per side
2 push-ups

Quick notes:
• Clean → step into the lunge with the same side forward
• Switch sides with a one-arm swing
• Push-ups can be toes or knees—just keep moving

Give it a shot and let me know how it goes.

— Forest

PS – Check out the video breaking this one down on my Instagram (it’s the most recent post on the page) -> https://www.instagram.com/forestvance/

I watched Gladiator again recently. I’ve seen it dozens of times at this point — but I keep coming back for Maximus.

His strength, discipline, and unbreakable will – even when everything has been taken from him.

That character is just something else!

And it got me thinking about what it actually took to bring that character to life…

So I was listening to an interview recently where Russell Crowe talked about how he prepped for the role.

He talked about working on:

• Endurance & Stamina — He sparred and boxed to build the kind of conditioning that doesn’t quit.
• Agility & Mobility — Yoga kept him fluid, sharp, and ready to move like a fighter — not just look like one.
• Strength & Power — Heavy lifting to build real muscle and raw force from the ground up.
• Active Recovery — Daily walks to keep the body moving, flush the fatigue, and stay ready to go again.
• Mental Toughness — Do all of the above, consistently, for months. That’s how you forge the will.

So when I put together the Gladiator Gains Kettlebell Challenge, I wanted to help people build the performance and physique of a modern-day gladiator — without having to train morning to night as Russell did. Just 3-4 workouts per week, 20-30 minutes, at home with a kettlebell or two.

-> Check out the full Gladiator KB GAINZ program here (one-day fire sale)

Here’s one of my favorite workouts from the challenge. Remember, you’re going to get over 100 other workouts like this inside Gladiator Gains — but here’s a sample:

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Gladiator KB GAINZ workout (free sample)

Part 1 — Strength Ladder

Superset lunges with either chin-ups, over-the-bar holds, or 1-arm KB rows. Run through this twice:

• 3 lunges / 1 chin-up or 5-sec hold or 3 rows per side
• 6 lunges / 2 chin-ups or 10-sec hold or 6 rows per side
• 9 lunges / 3 chin-ups or 15-sec hold or 9 rows per side

Rest, then repeat.

Part 2 — Circuit Training

45 seconds per exercise, no rest between moves, one rest between circuits. 4 rounds:

• Single-arm KB swings
• Saw (moving plank — engage the upper body, drive the elbows down, use the lats)
• Side-to-side KB lunges
• High knees in place

Part 3 — Core & Arms Finisher

8-minute AMRAP:

• 5 KB halos with tricep extension per side
• 5 plank-to-push-up per side

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If you liked that workout, you’re going to love the full Gladiator Gains Kettlebell Challenge.

With this challenge, you’re going to build gladiator-level strength and muscle, drop fat, boost endurance, and stay strong and pain-free with recovery-focused routines — plus challenge yourself with unique methods like Macon German Volume Training.

Here’s the deal on this sale: this program is on sale for one day only — a fire sale as we roll into the summer. This bundle is actually 10 different gladiator-themed workouts. It’s normally off the market, but I’m opening it up for a 3-day sale to close out the month.

Day 1: Action Hero Kettlebell ✅
Day 2: Viking Valor Kettlebell ✅
Day 3: Gladiator Gains Kettlebell ← today

Tomorrow: it’s gone.

If you’re thinking about it, check out the link below – and let it fuel your training the way Maximus fueled his battles in the arena:

–>> Gladiator KB GAINZ program here (one-day fire sale)

— Forest Vance, MS, Kettlebell Specialist
FVTraining.com | KettlebellBasics.net

Did you see the fire sale series I’m doing through the end of the month on my most popular kettlebell bundles?

For a few more hours, we have Viking Valor Kettlebell on sale — so you can get gains like a Viking.

I’m going to give you one sample workout from one of the 10 programs in this bundle. That’s right — there are well over 100 different workouts in the bundle below. Click the link to check it out. Again, it’s only back on the market for a few more hours, then it goes off the market completely:

-> Viking Valor Kettlebell – Fire Sale Last Call

When I was putting together this bundle, I actually wanted to know how Vikings really trained. Here’s the deal. They would do:

• Daily physical labor, combat sports, and wrestling
• Lifting and throwing heavy objects like stones and logs
• Building and rowing boats for strength and endurance
• Carrying heavy materials
• Practicing with weapons — spears, axes, and swords — for coordination
• Training to stay steady in battle and at sea
• Developing a warrior mindset — both body and mind — for confidence and resilience

Imagine if you trained like this too.

You might not need to build boats, or train for battle – BUT the strength, endurance, coordination, confidence and resiilence you could gain would be MASSIVE.

And what if you could do it with just a couple of kettlebells, in 20-30 minutes at a time, 3-4 days per week>

That’s what you’re going to be able to do as well when you check out my Viking kettlebell workouts — like this one:

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Viking Gains 500 Rep Kettlebell Workout
From the Thor’s Hammer 28-Day Strength Challenge in Viking Valor Kettlebell

Record the weight you use for each movement and the total time it takes to complete the workout with proper form. Retest at the end of the challenge.

Beginner Version — 5 Rounds for Time:

• 5 Kettlebell Dead Cleans / side
• 10 Kettlebell Swings
• 5 Overhead Presses / side
• 10 Kettlebell Goblet Squats
• 10 Goblet Reverse Lunges (Left)
• 10 Goblet Reverse Lunges (Right)
• 10 One-Arm Rows (Right)
• 10 One-Arm Rows (Left)
• 10 Push-Ups
• 10 Burpees

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That’s just one sample workout from my 28-day Thor’s Hammer Strength Challenge.

When you grab the Viking Valor Kettlebell Bundle, you get 10 complete 28-day programs like this one.

But this is your last chance — after today, this bundle goes back off the market.

Click below and grab it while you can.

-> Viking Valor Kettlebell – Fire Sale Last Call

— Forest Vance
Master of Science, Human Movement
Certified Kettlebell Specialist
KettlebellBasics.net
ForestVanceTraining.com

If you’ve got 15 minutes today and want a workout that makes you feel like you just stepped into an action movie, try this one.

It’s called the Iron Will.

See, some waste an hour in the gym moving from machine to machine, checking their phone, doing half the work they should be doing, and walking out feeling like they accomplished… maybe something.

This is the opposite of that.

The Iron Will is a single kettlebell complex that hits strength, power, and conditioning all in one shot.

You get NO REST except the 30 seconds you earn between rounds.

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15-Min KB Complex: The Iron Will ⚡

-> 🔥 FIRE SALE: Hero Mode Kettlebell — One Day Only

— 2 Kettlebell Snatches (right side)
— 4 Kettlebell Push Press (right side)
— 6 Kettlebell Rack Squats (right side)
— 8 Single-Arm Kettlebell Swings (right side)

— (repeat sequence on left side)

— (rest 60 seconds; repeat for 4 rounds total)

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Now — here’s something I need to tell you:

I’m doing something I’ve never done before to finish off the month strong.

As we head into summer, I am running a one-day fire sale for the next three days on three of my most popular bundles ever.

These programs have been officially retired. The only way to get them now is as an add-on when you buy other courses — you can not buy them standalone anymore.

But summer is coming. May is here. Vacations, beach trips, barbecues — you want to look lean, feel strong, and be ready for the season.

So here is the deal. For the next three days, I am bringing one bundle back from the dead each day. After 24 hours, it goes back off the market for good.

Today, it is Hero Mode Kettlebell.

You get 10 of my best kettlebell and bodyweight programs — all built around 20 to 30 minute workouts you can do anywhere, three to four days a week:

— Thor’s Hammer Kettlebell

— John Wick’s Relentless Pursuit Kettlebell

— Captain America’s Super Soldier Conditioning Kettlebell

— Rocky’s Recovery Regimen Kettlebell

…and many more!

Today only — just $47 for all ten programs.

Tomorrow it goes back off the market.

–>> Click here to get Hero Mode Kettlebell — today only

— Forest

*Find your free HKS – Hybrid Kettlebell Muscle Workout at the bottom of this email

*For my birthday, I’ve got my Hybrid Kettlebell Muscle program on sale. And when you grab it, you also get a free copy of my Bulletproof Shoulders program, which will keep your upper body healthy for the long haul.

-> GET – Hybrid Kettlebell Muscle – Forest 45th Birthday Special

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My birthday is in two days.

I’m turning 45!

And, nothing irritates me more than the guy who’s like, “I’m 45, and I have the body age of a 25-year-old. Look at me. Here’s how YOU can be just like me.”

That stuff drives me crazy.

Yes – I’m still strong, still mobile, still active, and still out there doing the work.

But I’m also not some unicorn. I have many clients in their 40s, 50s, and 60s who are doing the same thing.

Here’s the thing, though. It takes a different approach.

What Worked “Back Then”, Doesn’t Work Now

For a long time, even pretty recently, I kept gravitating back to training like I used to. Chest and tris one day, back and bis the next, legs after that.

This style of training worked WELL for me back in the day!

I still remember my first serious lift. I was 14, maybe 15. My varsity football coach pulled me aside and said, “Forest, you were a standout tight end on JV. But I want you on the offensive line. Put on 20 pounds and you’ll be our starting tackle as a junior.” So he put me on an eating plan — had me waking up in the middle of the night for peanut butter and jelly sandwiches. That’s a story for another day.

But that old school weight room, the power cleans, the bench press, the machines — it was basically straight out of Arnold’s Encyclopedia of Bodybuilding. And for a 16-year-old? It worked great. Your body can take a lot of abuse when you’re young. You’ll get results just from the sheer stimulus of lifting when you’re first starting.

How to Train in your 40s, 50s, 60s and Beyond

The problem is, that approach stops serving you in your 40s, 50s, 60s.

It’ll make you big and strong. But it won’t keep you functional. It won’t keep you mobile. It won’t keep you out of pain. And that last one is huge.

So now I run what I’d call a hybrid approach. If you came to train with me at my gym — where I specialize in training the Ageless Warrior (40s, 50s, 60s) — here’s what it actually looks like:

We still do barbell work. But we prep for it. Before we deadlift, we’re doing core activation, glute activation, hip mobility drills. Then the lift itself is progressive and intentional — we’re not just coming in and maxing out every session. We’re periodizing, waving the load up and down over time.

We do kettlebells — swings, cleans, snatches — for functional conditioning and movement.

We add rotational work, core, and flexibility.

And then we do recovery counter-work. All that forward flexion from the lifting? We balance it out with baby cobras, sphinx holds, and anti-flexion work to protect your back for the long run.

Little things. Big difference.

You take the body part split — not great long-term. You take the hybrid functional approach — you get strong, you get lean, you build muscle, and you do it without constantly being beat up and in pain.

That’s the goal.

So — for my birthday, I’ve got my Hybrid Kettlebell Muscle program on sale. And when you grab it, you also get a free copy of my Bulletproof Shoulders program, which will keep your upper body healthy for the long haul.

-> GET – Hybrid Kettlebell Muscle – Forest 45th Birthday Special

Let’s go!!

— Forest

PS – Here’s a sample workout from the program so you can see exactly what I’m talking about:

Warm-Up

— Core activation / dead bug — 1 min
— Monster walks (band above knees) — 1 min
— Hip airplanes — 1 min (30 sec per side)

MOVEMENT VIDEO DEMOS IN THE FULL PROGRAM HERE

Main Work

— Deadlift @ ~85% 1RM x 3 reps + Hard-style plank x 30 sec — 3-4 rounds

— Recline rows (or pull-ups, or 1-arm KB rows) – 5-12 + Reverse KB lunge paired with 1-arm swing (alternating sides) 5 per side — 3 rounds

MOVEMENT VIDEO DEMOS IN THE FULL PROGRAM HERE

KB Skill / Conditioning

— Swing → clean → high pull → snatch progression — ~7 min

Cool-Down

— Baby cobra, sphinx,supine spinal twist

—–

That’s strength, movement, conditioning, and recovery all in one session. And your back feels better walking out than it did walking in. That’s the hybrid approach in action. Grab the program at the link below:

-> GET – Hybrid Kettlebell Muscle – Forest 45th Birthday Special

Hey, I hope you had a great Easter.

Now it’s a new week, and we’re starting our Gladiator Kettlebell Tetrad Challenge today. I’m pretty excited about it.

Over the last couple of days, I shared a “Preparation” day and a “Test” day with you – sample workouts from the program. Today I want to show you the third part of this training cycle: the skill day.

*If you still want to jump in for Gladiator Tetrad Kettlebell, you can. We’re starting today, but this will be your last chance to join at the beginning. Once we get rolling, it’ll be harder to jump in and keep up. You can check it out at the link below if you haven’t already:

-> Gladiator Tetrad Kettlebell (starts today, Monday, April 6th 2026)

This is a 200-rep workout. You’re moving through a circuit, getting your heart rate up, and working through a range of kettlebell movements. It’s a longer, steady session where you practice different exercises and build volume.

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200 Rep Kettlebell “Skill Day”

Do 20 reps of each exercise listed below. You can rest as needed, but you CANNOT move on to the next exercise until you have completed all 20 reps:

• 10 1 arm KB rows per side (recommended weight – 8k/12k (women); 16/20k (men)
• KB squat clean (recommended weight –12k /16k women, 20k/24k men)
• Bodyweight squat
• Two hand kettlebell swing (recommended weight –12k /16k women, 20k/24k men)
• Single arm kettlebell swing (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)
• Alternating lying leg raise (10 per side)
• Renegade rows (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)
• Squat jumps
• Burpees
• 1 arm kb press (10 per side) (recommended weight – 8k/12k (women); 16/20k (men)

STANDARD VERSION – do one round

ADVANCED VERSION – rest and repeat for a total of 400 reps!

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This ties the whole thing together.

We’ve gone over each day individually, but the real value comes from putting them together and following the full cycle.

Getting pieces of it through email gives you a taste, but if you want a progressive plan where everything is laid out and builds over 28 days, that’s what the full challenge is for.

If you want to be stronger, leaner, and move better 28 days from now, I’d recommend jumping in.

It’s less than the cost of a single personal training session, and you’ll get a lot more out of it.

You can sign up at the link below.

-> Gladiator Tetrad Kettlebell (starts today, Monday, April 6th 2026)

Have a great day!

—Forest