Check out this 15-minute kettlebell EMOM to kick off your week.

This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge.

15-Minute EMOM (Every Minute on the Minute)
Minute 1: Two-hand swings x 15
Minute 2: Goblet squats x 10
Minute 3: Push-ups x 10
Minute 4: One-arm clean & press x 5 per side
Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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You can do this:

• at lunch if you’ve got a kettlebell handy
• in the garage after the kids go to sleep
• right when you get home from work
• first thing tomorrow morning before the day gets away from you

All you need is a kettlebell (or two) and your bodyweight—and yes, you can get a legit full-body workout done in that window.

Now, I know what some people are thinking:
“Really? Fifteen minutes is enough to actually change anything?”

Short answer: yes—with a caveat.

A single 15-minute workout here and there is fine. But real results come when:

1. You train most days of the week, not once in a while
2. The workouts are planned, not random
3. You cycle easy, medium, and hard days so you’re not just hammering yourself into the ground

That’s exactly how the 28-Day Spartan Sprint – Drop a Size Challenge is set up. Short sessions, smart structure, balanced movement, and enough intensity to drive fat loss without beating you up.

If fat loss is the goal, I also pair this style of training with:

• Feed the Beast (Intermittent Fasting) for nutrition
• Optional extra conditioning using my OCR Domination plan (also included) if you’re feeling spicy

Bottom line:
Even if you do nothing else today, you’ve now got a solid 15-minute workout to start your week strong.

Have a great day,
Forest

PS – Check out the 28-day Spartan Sprint Challenge HERE – we officially start today!

Yesterday, I shared a sample workout that I’d call a solid “medium day” inside the 28-Day Spartan Sprint.

Today, I want to show you what a “hard day” looks like.

Inside the Spartan Sprint, we’re doing short, intense kettlebell workouts most days — usually around 15 minutes. When you stack that kind of work consistently, it’s realistic to drop up to one clothes size in 28 days.

But here’s the part that matters most…

This isn’t random training.

The structure follows an Eastern Bloc–style principle of frequent exposure with modulated intensity — meaning hard, medium, and easy days — rather than traditional body-part splits.

That’s how athletes trained without burning out — and it’s how you make fast progress without beating yourself into the ground.

Yesterday’s workout? Medium.
Today’s workout? Hard.
Later in the week, you’ll see easier, more recovery-based days that still keep you moving and progressing.

Here’s an example of a hard day workout from inside the program:

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15-Minute Drop-a-Size Spartan KB Workout (“hard day”)

Warm-up (5 minutes)
Mobility, stretching, halos, hips, shoulders — get loose and ready.

Turkish Get-Up + Snatches
Perform a controlled Turkish get-up. At the top, perform 5 snatches before reversing the get-down.
Use the same work-to-rest ratio throughout the workout.

Squats
Option A: Single kettlebell rack squat – 5 reps per side
Option B: Double kettlebell front squat – 5 reps

Swings
Option A: One-arm kettlebell swings – 5 sets of 10 reps per side
Option B: Double kettlebell swings – 5 sets of 10 reps

Kettlebell Clean & Press
3 sets of 5 reps per side

One-Arm Swing Finisher
10 total rounds
15 seconds work / 15 seconds rest. If you have multiple kettlebells, rotate weights each round. Pick a different bell at random. Complete one full set on one arm before switching. 5 rounds per side total.

This is the kind of session that leaves you smoked — but still done in about 15 minutes.

That balance — hard, medium, easy — is how you train frequently, get leaner, build real conditioning, and avoid burnout.

If you want in, now’s the time.

The 28-Day Spartan Sprint Kettlebell Challenge starts Monday, and we’re about to kick things off.

Link below:

–>> 28-day “Spartan Sprint” Drop-a-Size Challenge

– Forest

You might’ve heard me mention that our “Spartan Sprint” 28 Day Drop-a-Size Challenge is about to kick off!

Sign ups are coming through, we’re getting everything dialed in, and I thought I’d do something helpful before we kick things off…

I want to share a sample workout so you can see exactly what this training style looks like.

Check out the full program here –> “Spartan Sprint” 28 Day Drop-a-Size Challenge

You see, years ago, a group of athletes underwent rigorous training to prepare for physically demanding roles in a war movie. The goal was simple: build a lean, athletic, battle-ready physique using short, fast-paced conditioning sessions that demanded focus, effort, and grit.

This 15-minute Spartan Sprint workout borrows that same concept—using kettlebells, short sessions, and high output—to help you:

• Improve performance
• Get leaner and stronger
• Drop up to one clothes size in 28 days

Here’s a sample workout in the exact style we’ll use in the program:

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300-Rep Spartan KB Challenge

Warm-up (5 minutes)
Halos, assisted squats, light mobility and prep work.

Recommended kettlebell sizes
Beginners:
Men – 16 kg for swings & squats, 8 kg for get-ups
Women – 12 kg for swings & squats, 8 kg for get-ups

Intermediate:
Men – 20–24 kg for swings & squats, 12 kg for get-ups
Women – 16 kg for swings & squats, 12 kg for get-ups

The Workout (300 reps total)

1. Two-hand kettlebell swings
   5 sets of 10 reps
   Work = rest (or alternate with a partner)
   50 reps total
2. Partial get-ups (supine to elbow or half-kneeling)
   5 reps per arm
   3 sets per side
   30 reps
   Running total: 80 reps
3. One-arm swing ladder
   10 left / 10 right
   15 left / 15 right
   20 left / 20 right
   Repeat once
   90 reps
   Running total: 170 reps
4. Partial get-ups (half-kneeling to standing)
   5 reps per arm
   3 sets per side
   30 reps
   Running total: 200 reps
5. Goblet squats
   3 sets of 12 reps
   Rest ~60 seconds between sets
   36 reps
   Running total: 236 reps
6. Hand-to-hand swings
   4 sets of 16 reps
   Work = rest
   64 reps
   Total: 300 reps

Finish with light stretching and breathing.

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When you stack workouts like this most days—paired with the intermittent fasting plan you get free inside the challenge—and optionally the obstacle course conditioning bonus, you can absolutely expect noticeable fat loss, better conditioning, and a real drop in how your clothes fit over the next 28 days.

If you want the full plan, structure, accountability, and progression, you can check out the 28-Day Spartan Sprint Kettlebell Challenge at the link below:

-> “Spartan Sprint” 28 Day Drop-a-Size Challenge

Hope to see you on the inside!

– Forest and the FVT Team

One of the best things about kettlebells is this:

You can get a real, full-body, legitimate workout in a very short amount of time.

Strength.
Conditioning.
Heart rate up.
Muscles worked head to toe.

All with one kettlebell… maybe two.

For example, here’s a 15-minute Spartan Sprint workout:

(from the “Spartan Sprint” 28-day KB Challenge)

As many rounds as possible in 15 minutes of:

• 10 goblet squats
• 10 rows per side
• 10 push-ups
• 15 swings

In 15 minutes you’ve trained:

• Legs
• Glutes
• Back
• Chest
• Shoulders
• Grip
• Core
• And your engine

That’s the power of a well-designed kettlebell session.

Now imagine building an entire 28-day challenge around workouts like that.

That’s exactly what Spartan Sprint is.

These workouts aren’t random or slapped together.
They’re progressive, intentional, and structured.

You train 4–6x per week, for 15 minutes per session.

Some days are AMRAPs.
Some days are EMOMs.
Some days emphasize strength.
Some days push conditioning.

Different formats.
Different muscle emphasis.
All fitting together.

And here’s the simple math most people overlook:

The American Heart Association recommends 75 minutes of high-intensity training per week.

Five 15-minute sessions gets you there.

Strength.
Cardio.
Conditioning.

All covered.

If short, effective kettlebell workouts are something you’ve ever wanted — this is exactly that.

These are new, never-before-released sessions built specifically for the 15-minute format.

You also get:

• Warrior Flow Isometrics
• Feed the Beast: Modern Day Warrior
• The CORE Kettlebell Challenge book
• The original 300 Kettlebell Challenge (legacy bonus)

It’s a lot of value for a simple commitment.

You can check out all the details here:

–>> 15-minute single kettlebell workout

– Forest

We had a pretty big storm roll through Kansas City over the weekend.

On Saturday I wanted to run up to the studio and get my workout in… but yeah, that wasn’t happening.

So instead, I went downstairs, cleared a little space in the basement, and cranked out a Bodyweight Beast workout.

And honestly? It was awesome.

One of the things I love about bodyweight training is that if you actually know how to structure it right, you can get an insanely good workout anywhere—no gym, no equipment, no excuses.

That’s exactly what I do inside my Bodyweight Beast 2.0 program, which I just recently updated and put on sale as part of my Stormproof Strength event.

It’s my newest bodyweight course, and it’s built around full-body workouts that hit strength, conditioning, cardio, and core… without leaving you totally wrecked afterward.

You finish feeling strong and energized, not crushed. Huge win.

Here’s an example workout from Bodyweight Beast 2.0 that I actually ran this weekend:

Part 1 – 4 rounds, as fast as possible

1. Rows – 10–15 reps
   You can do these under a table, with a TRX, or using a towel looped around a door frame (I show you all the options in the course).
2. Walking lunges – 8 reps per leg
   Bodyweight or add load with a kettlebell, sandbag, backpack, whatever you’ve got.
3. Spider push-ups – 5–8 reps per side
   I break these down step-by-step in the course.
4. Glute bridge or hip thrust – 15–20 reps
   I show variations using bands, blocks, or added weight to really hit your posterior chain.

Part 2 – Core finisher
3 rounds of:
30 seconds work / 15 seconds rest

• Hollow body hold (multiple versions shown)
• Jumping jacks or high knees
• V-ups or tuck-ups (progressions included)
• Superman hold

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That’s total-body strength, conditioning, and core in about 20–22 minutes, depending on your pace.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

Stay warm,
Train anyway,
Forest

PS – Years ago, on my honeymoon (this was like 18 years ago), my wife and I were staying in Kauai, Hawaii—kind of in the middle of nowhere. No gym anywhere nearby.

I remember thinking, “What the hell am I supposed to do for workouts?”

I could do push-ups and sit-ups… but that was about it. I didn’t have the skills or the structure I have now around bodyweight training, calisthenics, yoga, mobility—none of it.

Fast forward to now, and I can build a legit, full-body, muscle-building, fat-burning workout in my basement with zero equipment.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

If your knees are stiff, achy, or just don’t feel right anymore, your whole body pays the price.

This is because knee pain, nagging joint issues, and training setbacks often don’t start where they hurt… they start with poor knee mechanics and weak, under-supported joints.

The knees sit right between your hips and ankles. And when they lose mobility, strength, or stability, everything above and below them starts compensating.

It might show up as pain during squats or lunges, discomfort going up or down stairs, or that annoying ache that flares up after workouts.

That’s exactly why I created the 8-Minute Knee Fix — a 28-day program for people 40+ to start rebuilding knee health, fast.

You’ll get short, follow-along routines to reduce pain, build strength, and improve joint resilience — in just 8–10 minutes a day.

-> Click here to check it out

5-Minute Knee Prep / Joint Health Flow

Try this before your next workout to warm up your knees, improve blood flow, and activate the right muscles:

Quad Sets – 15–20 reps per side, squeeze hard at the top
Terminal Knee Extensions (banded or cable) – 12–15 reps per side
Step-Back Lunges – 6–8 reps per side, slow and controlled
Tibialis Raises (wall or bodyweight) – 15–20 reps
Glute Bridges – 10–12 reps, squeeze at the top

Just 5 minutes sets the tone for smoother movement and safer training.

-> Get the full program here

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

*This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

Designed specifically for individuals 50+, today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

23 Min Strength Interval KB Workout for Over 50s

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

— Single / Double KB Press x 8

— Single / Double KB Front Squat x 8

— Horn grab / Double KB Clean x 10

— Single Arm KB Row x 12 per side

— Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 8 minutes:

— Friendly Burpee – 5

— Bodyweight / KB Walking Lunge w/ Balance – 8 per leg

— Plank – :30 hold

— Skater hops – 10 per side

This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

— Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net

Calling all people 50 or older who love working out with kettlebells!

This workout will make you stronger, give you more energy, help you feel good about yourself, and keep you healthy for a long time.

Plus, you’ll look great even without your shirt on!

Here’s your 18-minute workout using just one kettlebell, perfect for people aged 50 and above.

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18-Minute Workout with One Kettlebell for People 50 Years Old and Above

Do 3 rounds. Work for 30 seconds, rest for 15 seconds, then rest for 60 seconds between rounds:

(Tier 1 – For Beginners)

– Kettlebell “Goat Bag” Swing –> 2 Hand KB Swing (suggested weight 16k for women – 24k for men)

– Plank Step-Out

– Bodyweight Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Step-Back Squat Thrust

(Tier 2 – For Intermediate and Advanced)

– 2 Hand KB Swing –> 1-Arm KB Swing (suggested weight 8-12k for women – 16-20k for men)

– Plank Jacks

– KB Goblet Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Squat Thrust -> Burpee

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Kettlebell Training Plan for Over-50s (final run)

I’ve put together a special kettlebell plan that’s specifically designed for folks over 50.

You can check it out here:

-> kettlebell training plan for over-50s​

What’s great about this offer is that when you grab my Over 50 Kettlebell Revolution program, you’ll also get Lifetime Kettlebell Fitness and the 28-Day Kettlebell Body Revival—both completely FREE.

…but this is the final run I’ll be doing of this special “3-for-1” deal.

And the best part? You only need a couple of kettlebells and 20-30 minutes for just three workouts a week.

You can do it all from the comfort of your own home!

With these programs, you’ll be able to:

• Build functional strength, so you can keep enjoying all the activities you love.
• Take care of your joints and stay injury-free during your workouts.
• Boost your cardio endurance, which comes in handy for everyday life.
• Improve your balance, reducing the risk of unexpected falls.
• Enhance your bone health and prevent osteoporosis by increasing bone density.

I’ve got more details over here:

-> kettlebell training plan for over-50s​

Feel free to take a look and see if it resonates with you.

And, of course, if you have any questions, reply to this email and I’ll do my best to help!

-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net

Flexible, mobile shoulders are one of the biggest keys to long-term performance and staying pain-free.

And yet, most people don’t realize they have a shoulder problem until it manifests as pain, clicking, weakness, or loss of strength in presses and pull-ups.

Today, I want to give you a quick-and-dirty shoulder flexibility test you can try right now.

This won’t tell you everything about your shoulders—but it’s an excellent starting point.

It takes less than 30 seconds and gives you real insight into how your shoulders are doing.

Here’s the test.

1 – Raise one arm overhead and reach down your back.
2 – At the same time, bring the other arm up behind your back.
3 – Try to touch your fingertips together.

Now, here’s how to score it:

— Excellent: Your fingers overlap
— Good: Your fingertips touch
— Average: Your fingertips are less than 2 inches apart
— Poor: Your fingertips are more than 2 inches apart

What your result means:

— If the top arm felt tight, that usually points to limited shoulder flexion and tight triceps.

— If the bottom arm felt tight, that often indicates restricted shoulder extension and internal rotation.

If either arm was tight, you’re more likely to experience:

– Shoulder discomfort or instability during training
– Limited range of motion in presses or pull-ups
– Rotator cuff irritation
– Shoulder pain or impingement over time

What to do next:

If you scored excellent, great work.
Just remember—this test doesn’t evaluate strength or stability, which are just as important for truly bulletproof shoulders.

Those are things I specifically address in my daily shoulder routine.

If you scored average or poor—and you’re not actively working on this—now is the perfect time to start.

That’s exactly why I created my newest program:

-> The 8-Minute Shoulder Fix

It’s a 28-day plan built for people who want to:
– Relieve shoulder pain
– Restore mobility
– Train hard without limitations

It takes 8 minutes or less per day.
No fancy equipment required.
Includes follow-along videos and PDFs.

And this week, it’s on sale.

When you grab it, you’ll also get my 10–20–30 Tactical Kettlebell Program completely free as a bonus.

If you took the test and want a simple, proven way to improve your score, reduce pain, and protect your shoulders long-term, click here to check it out.

Talk to you soon,
— Forest