In the days of old, Viking warriors were known for their unmatched strength, relentless stamina, and unbreakable spirit.
They may not have prioritized “Abs” in the aesthetic sense we do today, but core strength was vital for survival in both battle and daily life.
That’s why I included a complete KBs for Abs program – “Viking Core Forge” – in Viking Valor Kettlebell, on sale this week for our Winter Warrior promotion -> Viking Valor Kettlebell
“Iron Core Viking Blitz” 7-Minute Kettlebells for Abs Circuit
The circuit consists of two exercises: Kettlebell Plank Drag and Floor Press with a Quarter Turkish Get Up.
Each exercise is performed for 30 seconds, with 15 seconds of rest in between.
The circuit is repeated 3 times.
The Kettlebell Plank Drag involves dragging a kettlebell back and forth while maintaining a high plank position, and the Floor Press with a Quarter Turkish Get Up involves pressing the kettlebell up and then performing a quarter get-up on one side, followed by the other side.
I don’t know about you, but the training montages in the Rocky movies are still some of the most inspiring moments in film history.
They’re what got a lot of us into training in the first place, right?
The one in Rocky IV is probably my favorite. Rocky’s out in the wilderness, chopping wood, pulling sleds, and getting ready to go head-to-head with Drago on Christmas Day.
I got inspired and decided to put together a workout based on the montage—but with kettlebells and bodyweight moves instead of throwing rocks and sawing wood (although, hey, if you’ve got logs to chop, go for it).
(This montage also 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 Winter Warrior Sale
Let’s train like Rocky (new Hero Mode KB sample workout)
Each exercise: 45 seconds on, 15 seconds rest
Rest for 60 seconds between rounds
Do 3 rounds total
Kettlebell Snatch or One-Arm Swing (Chopping wood vibes)
Kettlebell Drag Pull (Plank Position)(Simulates the cable pull with a tire)
Split Squat – Quick Steps or Jumps (Replacing sled dogging)
Pull-Ups or 1-arm KB Rows (Classic Rocky pull-ups)
Kettlebell Farmer’s Carry (Log carries without the splinters)
Jump Rope or High Knees (Skipping rope scene)
It’s a killer circuit that’ll torch your muscles and leave you feeling like you just stepped out of your own training montage.
Oh, and if you want more workouts like this, my Hero Mode Kettlebell Bundle is on sale right now as part of our Winter Warrior Sale. It even includes a Rocky-themed kettlebell workout plan!
PPS –If you are local to the Lee’s Summit, MO area, early Bird registration is open for our Warrior Shred: Yoga for Fat Loss and Recovery series starting in the New Year:
I’m wrapping up some last-minute holiday stuff, but also sneaking in a quick workout—because the gym is probably closed, and we all need to stay sharp through the holidays.
So, I thought I’d share this with you: a perfect kettlebell workout for those short on time but still wanting to crank it out around all the holiday hustle.
And here’s a fun twist for the season: Did you know that some of our modern Santa Claus traditions trace back to Odin from Norse mythology? With his long beard and tales of wintery journeys, Odin was a symbol of strength, wisdom, and endurance. What better inspiration for a holiday workout?!?
Now, let’s dive into the workout—Odin’s Holiday Hammer—a giant circuit-style routine that will challenge your strength, stamina, and focus.
Odin’s Holiday Hammer KB Challenge
Workout 1 Do as many reps as you can of each exercise in 60 seconds. You get one point for each rep completed. Move directly from one exercise to the next without rest. Rest for 60 seconds between rounds. Complete 3 rounds total.
KB 1-Arm Racked Squat (switch sides at halfway)
Women: 12k+
Men: 20k+
Pull-Ups, Recline Rows, or 1-Arm KB Rows
Women: 12k+
Men: 20k+
Jumping Spiderman Climbs (modify by staying with Fast Stepping)
1-Arm KB Swing
Women: 16k+
Men: 24k+
Rotating Side Planks with Hip Tap Down
Finisher – Core
Complete 40 seconds of work and take 20 seconds of rest. No additional rest between rounds. Complete 3 rounds of the following:
Bird Dog Plank (alternate or switch side at halfway)
Weighted Hollow Hold
Women: 12k+
Men: 16k+
Half Turkish Get-Up (switch sides at halfway)
Women: 12k+
Men: 16k+
This quick and intense session will keep you feeling strong and ready to conquer the rest of your holiday plans. Let’s honor the strength and endurance of Odin (and Santa!) and finish the year like a true warrior.
And don’t forget to check out the Viking Valor Bundle while it’s on special as part of our Winter Warrior Sale. It’s your ultimate guide to building strength, endurance, and the warrior mindset:
Today’s Mission Impossible Kettlebell LAIT Challenge is inspired by Tom Cruise — a routine focused on mobility and functional strength to keep you ready for action at all times.
We’re using what’s called Lactic Acid Interval Training (LAIT) — a proven method to build strength, endurance, and metabolic conditioning by training hard, resting smart, and maximizing efficiency.
This workout is just a sample from the 28-Day Kettlebell LAIT Challenge, featured in my Hero Mode Kettlebell Bundle — a powerhouse collection of 10 kettlebell workout plans, designed to help you build the strength, power, and stamina of your favorite action stars.
Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
Wolverine’s Healing Factor Recovery and Rebuilding
Each workout is just 20-30 minutes a day, 3-4 days a week, making this the ultimate toolkit for burning fat, gaining lean muscle, or improving agility and recovery.
— Kettlebell Squat to Overhead Press – Right Side (30 seconds) — One-Arm Kettlebell Swings – Right Side (30 seconds) — Kettlebell Squat to Overhead Press – Left Side (30 seconds) — One-Arm Kettlebell Swings – Left Side (30 seconds) — Burpees – Max Reps (30 seconds)
Ready to unleash your inner action hero? Try today’s workout, inspired by the relentless endurance of John Wick. (Scroll to the bottom of this email for the full workout breakdown.)
The “John Wick’s Relentless Pursuit” 28-Day Kettlebell AMRAP Challenge is part of my Hero Mode Kettlebell Bundle. This all-inclusive package features 10 kettlebell workout plans, each designed to help you build the strength, power, and stamina of your favorite action stars — in just 20-30 minutes a day, 3-4 days a week. And we’ve got this program on sale as part of our Winter Warrior End-of-Year Sale.
Rocky’s Recovery Regimen – Kettlebell Training Camp Challenge v2
Wolverine’s Healing Factor Recovery and Rebuilding
Whether your goal is burning fat, packing on lean muscle, or improving your agility and mobility, this bundle has more than 120 workouts tailored to fit any fitness routine.
Take them as your main workouts, active recovery sessions, or simply to supercharge your current training plan.
6 KB snatches on the left side, rest :30 Repeat for four rounds total (8-12kg women, 16-20kg men)
It’s time to build strength, power, and endurance like a true action icon. Start your Hero Mode Kettlebell Bundle today and discover what you’re capable of:
Open a bottle, cut a rope, tighten a screw—it’s basically the ultimate multitool.
Well, that’s how I feel about kettlebells. Because when you mix kettlebells with bodyweight exercises—and program it right—you get a workout that hits everything. Strength, cardio, core, flexibility… it’s like the multitool of fitness.
Now, if you have the time, I’d say mix in a few dedicated lifting sessions, a couple of 60-90 minute yoga classes each week, and some longer 45-60 minute steady-state cardio sessions too.
But I’m well aware that a good number of my readers are busy and want to get it all done in one efficient session – and for them, I truly believe that kettlebells are the way to go.
You’ll set a timer for 45-second intervals, then do as many reps as you can of one exercise in 45 seconds. Move to the next exercise with as little rest as possible, and repeat until you’ve done all five exercises (that’s four minutes of work). Rest up to three minutes to recover, then repeat the whole thing four times:
Single / Double KB Clean + Squat
X-Body Mountain Climber Burpees
Kettlebell Side-Loaded Walking Lunges
Inverted Rows (if you have a suspension trainer or TRX) OR Single-Arm KB Rows
Seal Jacks
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If this workout – and the results you can potentially get from it! – both sound like something you’d love, I’ve got good news—my 28-day Norwegian 4×4 Kettlebell Challenge is starting today, Monday, December 16th. But that also means this is your last chance to sign up. Learn more at the link below:
-Forest Vance, MS – Kettlebell Expert – ForestVanceTraining.com – KettlebellBasics.net
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the Norwegian 4×4 Kettlebell Method (new for December 2024)
Are you looking for the perfect mix of fat loss, endurance, and functional strength, all while going easy on your joints?
Are you pressed for time but still want to maximize your workouts, needing just 20-30 minutes, 3-4 days a week?
Are you searching for a program that can enhance your VO2 max by 10-20%, help you lose up to 10 pounds in just 28 days, and leave you feeling stronger and healthier, all at the same time?
If you answered yes to any of these questions, I have some exciting news for you!
My latest kettlebell program, the Norwegian 4×4 Kettlebell Method, is crafted to provide all these benefits and more. Discover more and sign up now at the link below:
This blend of a specific, research-backed high-intensity interval training protocol and kettlebell exercises not only helped me get back in shape, but also allowed me to maintain it.
Over the past 15 years, I’ve honed my kettlebell methods and used them with hundreds of thousands of people around the world to help them achieve remarkable results—faster, smarter, and without the strain of traditional workouts.
The Norwegian 4×4 Kettlebell Method merges a proven interval protocol with essential kettlebell movements for an efficient, effective, and joint-friendly workout you can do anywhere.
You will lose up to 10 pounds, improve your VO2 max up to 10-20%, and build new lean muscle in 28 days – with just 3-4, 20-30 minute KB workouts per week.
Do as many reps as you can of each move in 45 seconds. Push the pace and go hard – we’re shooting for 85-95% of your max heart rate! Take minimal rest between moves. Take up to three minutes of rest after completing the five exercise circuit. Repeat the circuit for a total of four rounds:
Alright, today’s post is for my fellow nerds out there.
Don’t worry, I say that with love because I’m right there with you!
Imagine you’re facing down a horde of relentless foes—an army of zombies, orcs, Tyranids – whatever your thing is 🙂
They’re coming at you wave after wave, and your mission is to break through them.
Not just survive, but dominate.
That’s the vibe of the Horde Breaker Blitz Kettlebell Challenge.
The “Horde Breaker Blitz” is powered by the Norwegian 4×4 Method, which is backed by science to boost VO2 max and burn more calories. This method is used in Norwegian heart clinics and fitness centers as part of rehab and workout programs. And combined with kettlebells in the unique way I present in today’s article, it’s also perfect for people who are busy, still wanting to crush workouts and stay lean, but without spending hours in the gym.
Let’s give it a try:
“Horde Breaker Blitz” Kettlebell Challenge
Each move is 45 seconds of work with 2-3 seconds to transition between exercises. After one round, rest for 1-3 minutes and get ready to go again. Do four rounds total:
KB squat cleans (single or double ‘bell)
mountain climber + push up after every 2 reps
KB tactical lunges (alternating legs each rep)
recline rows (if you have a suspension trainer or can set up in a power rack) OR single arm KB rows (be sure to switch sides 1/2 way)
burpees (modify as needed / any style)
If you’re looking to drop fat, build muscle, and feel like the strongest version of yourself, this method works.
It’s efficient, intense, and something you can knock out at home in less time than it takes to explain your nerd hobbies to a non-nerd.
If this sounds like your jam, I’ve got the full program waiting for you. The Norwegian 4×4 Kettlebell Method is all about getting lean and strong in just 3-4 workouts a week, with no fluff—just the stuff that gets results. Check it out here:
In just 23 minutes, you can crank out a workout that builds strength, burns fat, and boosts your conditioning—all in one shot.
This workout is built on the Norwegian 4×4 Method, a proven system that’s all about maximizing results in minimal time.
Norwegian 4×4 is designed to:
Increase your VO2 Max by 10-20% in 28 days
Help you drop up to 10 pounds of fat while gaining lean muscle.
And it only takes 20-30 mins, 3-4 days per week.
I’ve been testing variations of this with my clients, especially people 40+ who need something that works without beating up their joints. And the results have been awesome.
That’s why I’m sharing this workout with you today—it’s a small taste of what’s in the full Norwegian 4×4 Kettlebell Program.
Try it out, see how it feels, and if you like it, you can grab the full program here:
Finisher Do as many reps as possible in 30 seconds for each move, rest 15 seconds between moves. Do 3 rounds total:
Crow Pose Rolls
Plank Step-Outs
Cool Down Take 2 minutes to recover with these stretches. Hold each for 30 seconds:
Lying Hamstring Stretch
Lying Hip Stretch
Lying Quad Stretch
(Questions on how to perform any of the moves? I break it all down in the full program here -> Norwegian 4×4 Method.)
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If you’re over 40 and thinking, “I’ve got aches, pains, or old injuries that hold me back,” I hear you. I’ve worked with tons of clients in the same place.
The truth is, you can keep making progress.
You just need the right workouts—designed with your body and goals in mind—and some expert guidance.
That’s exactly what you’ll get in the Norwegian 4×4 Kettlebell Program.
If you’re ready to train smart, train hard, and get results, join us here -> Norwegian 4×4 Method
If you’re ready to train like an elite athlete while investing in your long-term health, this workout is for you.
Based on the Norwegian 4×4 interval method, this science-backed approach improves endurance, builds strength, and may even help you live longer.
What is the Norwegian 4×4 Method?
The Norwegian 4×4 was developed for increasing endurance and cardiovascular fitness, but it has far-reaching benefits beyond. It alternates high-intensity effort with structured recovery, helping you push your limits without burning out.
What the Research Says:
Longevity Benefits: As pointed out by a recent publication in The Lancet, high-intensity interval training-hence, the Norwegian 4×4 method-is associated with improved markers of health that are likely to increase life expectancy. By exercising regularly with HIIT work, one can prevent most cardiovascular diseases, improve metabolic health, and enhance overall fitness-major modulators of longevity.
VO2 Max: The Norwegian University of Science and Technology found that increasing VO2 max (your body’s ability to use oxygen efficiently) is one of the strongest predictors of longevity. The 4×4 method is one of the most effective ways to increase VO2 max.
Time Efficiency: The Norwegian 4×4 method optimizes your time, working you up towards maximum capacity in short bursts of energy with subsequent recoveries. That is both efficient and powerful.
Now, by mixing this battle-hardened method with kettlebells and bodyweight movements, you will have one seriously strong, cardio-stimulating, long-health-supportive workout.
The Workout: Each round is 4 minutes of work, 3 minutes of rest. Perform each exercise for 45 seconds, then move to the next with only 1 second of rest in between. Do 4 rounds total for a 28-minute workout.
Round Structure: 1️⃣ Kettlebell Snatch (20k-24k men / 12k-16k women) Alternate sides as needed. 2️⃣ Push-Ups 3️⃣ Walking Bodyweight Lunges 4️⃣ Pull-Ups / Inverted Rows / 1-Arm Kettlebell Rows (20k-24k men / 12k-16k women) Pick whatever best fits your equipment/access. 5️⃣ Burpees Full chest-to-ground at the bottom, full-body extension with a jump at the top.
Rest: 3 minutes between rounds to recover fully and maintain intensity.
Mobility And Longevity
This workout challenges your body, but recovery and mobility are just as important-and become increasingly so with age. Tight hips-brought on by long periods of sitting-can lead to poor movement mechanics, back or knee pain, and reduced performance. Better hip mobility means a lifetime of activity and none of the aches and pains. One of the best stretches for this is the Couch Stretch.
The Couch Stretch:
1️⃣ Stand in front of a couch or chair. 2️⃣ Place your back knee on the couch/chair and your front foot on the ground. 3️⃣ Press your back foot against the couch/chair and point your toe. 4️⃣ Squeeze the glutes of the back leg to stabilize your lower back and position the hip correctly. 5️⃣ With glutes engaged, press the front of your hip forward.
Hold for at least 60 seconds per side daily. Over time, this simple practice can improve mobility, reduce pain, and help you move better as you age.
This Norwegian 4×4 Kettlebell Workout is your ticket to improved endurance, strength, and long-term health. Combine it with the Couch Stretch to unlock better mobility and recovery.
