I still remember the first time I picked up a kettlebell. It was over 15 years ago, and I was looking for something to mix things up. I had just retired from pro football and wanted to stay in shape. A buddy of mine who was into kettlebells handed me a 35# and said “try this out”. Little did I know that one moment would spark a lifelong passion for kettlebell training.

That first session was tough—I was sore for days—but I was hooked. The versatility and intensity of kettlebells was exactly what I was looking for. Since then I’ve created countless routines and programs for my clients and myself and have seen firsthand how kettlebells can change bodies and lives. Today I’m going to share one of my favorite kettlebell workouts with you: the “Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge . This will challenge you to your limits and give you abs and full body a burn like no other. Let’s get started!

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“Spartan Fury” 300-rep Kettlebell – Abs Obliteration Challenge 

PART 1 (90 reps total) – Perform the prescribed number of reps of the first exercise listed below. Rest for 30 seconds. Repeat three times WITHOUT moving on the next exercise in the sequence. Rest for 60 seconds after you finish the round, then repeat two more times for a total of three rounds:

• 10 hand to hand KB swings (5 per side)
• 5 one arm KB presses per side
• 5 lateral KB lunges per side (alternate legs each rep)

PART 2 (90 reps total) – Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 1-arm KB rows per side
• 10 spider climbs (5 per side); (alternate legs each rep) add a push up after doing a rep on each side / do 5 push ups total

PART 3 (120 reps total) – Set your timer to go off every 60 seconds. At the top of each minute, perform the prescribed number of reps of exercise one. Your rest is the time between when you finish your set and the next minute starts. Move on to the next exercise in the sequence and repeat. Continue in the same fashion through four rounds of the circuit total: 

• 5 burpees
• 5 side plank hold with leg raise per side

15 prone skydivers – arms + legs straight (hold for one second at top of each rep)

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Congrats on completing the 300-Rep Kettlebell Challenge! That was no easy task and if you made it to the end you should be proud of yourself.

My #1 selling program of all time, the “300” Spartan Kettlebell Challenge is going on sale this week! This program has helped thousands of people achieve their fitness goals and now it’s your turn. Don’t miss out on the chance to change your body and take your kettlebell training to the next level.

Keep pushing, stay strong, and as always, train like a warrior —

— Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist – KettlebellBasics.net – ForestVanceTraining.com

Summer is here!

Looking to get those abs in shape?

That’s why I’ve included my complete Kettlebells for Abs program in the Ageless Warrior Gladiator Challenge, which is on sale this weekend.

Take a look at a sample from the program, and grab your copy at the link below:

–>> Kettlebells for Abs (one of 13 workouts, meal plans, and hormone optimization courses included in the 42-day Ageless Warrior Gladiator Challenge)

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KB for ABS Challenge Workout – AFAP Strength Circuit

Complete 3 rounds of the following circuit as fast as possible. Rest as needed. Record your time, try to improve each week.

1 – KB rack squat – 8/ea (Women:12k+,Men: 20k+)

2 – Push-ups with plank step outs – 8/ea

3 – KB “Bottom Hand” Windmill – 5/ea (Women:8k+,Men: 16k+)

4 – prone “lat pull downs” with towel or band – 15 5 – 1-bell KB Renegade Row – 6/ea (Women:12k+,Men: 20k+)

AFAP Finisher – Complete 4 rounds of the following as fast as possible. Resting as needed.

1 – KB Burpee Deadlift – 10 (Women:16k+,Men: 24k+)

2 – KB Tall Kneeling Halo – 5/ea direction (Women:12k+,Men: 20k+)

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Did you watch Gladiator with Russell Crowe?

Remember how he ruled the arena with calculated strength and power?

His training and discipline turned him into an unstoppable machine.

Now imagine channeling that into your own life.

Welcome to the Ageless Warrior Gladiator Challenge!

You’ll learn from 13 experts in training, nutrition, hormone optimization, and more, all specializing in working with people over 40, then put their knowledge into action. 

This special offer includes comprehensive workout plans, meal plans, hormone-boosting strategies, and everything you need to achieve your Ageless Warrior goals in the next 42 days.

Learn more here –>> Next Page

-Forest Vance – Master of Science, Human Movement – Kettlebell Expert – Over 40 Training Specialist – ForestVanceTraining.com – KettlebellBasics.net

Check out this 1776 Rep “Kettlebell Revolution” Workout!

This is a 4th of July-themed workout, inspired by 1776 when the USA declared its independence. Give it a try to test your strength, cardio conditioning, and mental toughness!

If you want hundreds more workouts – some in the style of this one, and many more to fit most any fitness goal – grab a copy of the 42-day Ageless Warrior Gladiator Challenge, on flash sale for Independence Day 2024:

-> 42-day Ageless Warrior Gladiator Challenge – Independence Day Flash Sale

This challenge is a steal, here’s what you get:

• Jonathan Haas – Vital Force
• Travis Stoetzel – The Daily 250
• Nick Nilsson – Two Block Mass
• Geoff Neupert – Rebuilt After 40
• Forest Vance – Feed the Beast
• Funk Roberts – Over 40 Alpha Fat Loss Shred
• Dr. Mike T Nelson – Flex Diet Foundations
• Aaron Hines – The Mental Reps Method
• Logan Christopher – Upgrade Your Testosterone
• Matt Hill – 28 Day Systema Programme
• Josh Cate – Goal Setting for 2024 and Beyond
• LIFETIME access to all Ageless Warrior Summit presentations

This is a lot of value. You’re not just getting workouts—you’re getting a full package to transform your body and mind with lifetime access to all the resources.

Here’s the workout:

3 person teams will work together to complete 1776 reps total.

(If you’re rolling solo, do 592 reps total instead.)

Teams can distribute reps across exercises as they choose, as long as each team member contributes.

Team members can rotate exercises as needed, take breaks when needed and keep the workout continuous.

If you’re doing the workout by yourself, distribute reps across exercises however you wish, rotate exercises and take breaks as needed… but you’ll just do 592 total reps instead of 1776.

Make sure all exercises are done with proper form and technique.

Exercises:

Single Arm Kettlebell Press

Kettlebell Swings

Recline Rows

Bodyweight Squats

Jumping Jacks

Push-Ups

Box Step-Ups

1-Arm Kettlebell Rows

Walking Lunges

Burpees

Example Breakdown (team):

Single Arm Kettlebell Press: 200 reps

Kettlebell Swings: 200 reps

Recline Rows: 200 reps

Bodyweight Squats: 200 reps

Jumping Jacks: 200 reps

Push-Ups: 200 reps

Box Step-Ups: 200 reps

1-Arm Kettlebell Rows: 200 reps

Walking Lunges: 200 reps

Burpees: 176 reps

Example Breakdown (solo):

Single Arm Kettlebell Press: 67 reps

Kettlebell Swings: 67 reps

Recline Rows: 67 reps

Bodyweight Squats: 67 reps

Jumping Jacks: 67 reps

Push-Ups: 67 reps

Box Step-Ups: 67 reps

1-Arm Kettlebell Rows: 67 reps

Walking Lunges: 67 reps

Burpees: 59 reps

Rotation Strategy:

OPTION 1 – Circuit Style: Set up stations for each exercise and rotate every 2-3 minutes or after a set number of reps.

OPTION 2 – Team Relay: One person does an exercise while others rest or do another exercise. Rotate through until total reps are done.

OPTION 3 – Solo Workout: Distribute reps across exercises however you wish, rotate exercises and take breaks as needed… but you’ll just do 592 total reps instead of 1776.

Happy 4th of July!

— Forest and the Ageless Warrior Summit Team

PS – If you want hundreds more workouts – some in the style of this one, and many more to fit most any fitness goal – grab a copy of the 42-day Ageless Warrior Gladiator Challenge, on flash sale for Independence Day 2024:

-> 42-day Ageless Warrior Gladiator Challenge – Independence Day Flash Sale

It’s almost Independence Day! While it’s a time for BBQ’s, fireworks and patriotic activites, it doesn’t mean you have to skip your kettlebell workouts. Traveling or being off your regular routine is no excuse to miss out on your fitness goals. All you need is a plan and a kettlebell.

Try this 15-minute Pull-Up / TGU / KB Swing / HIIT Circuit over the holiday weekend.

And, for more workouts like this, check out the 42-day Ageless Warrior Gladiator Challenge program, going on sale for the 4th of July Holiday!

15-Minute Pull-Up / TGU / KB Swing / HIIT Circuit

Complete as many rounds as possible in 15 minutes:

• Pull-Ups: Max reps minus two
• Turkish Get-Up: 1 per side
• Single-Arm Kettlebell Swings: 10 per side
• Run, Air Bike, or Jump Rope: 60 seconds

Get fit and enjoy the holiday!

Forest Vance – ForestVanceTraining.com

Want to lose up to one clothes size over the next 28 days with kettlebells?

Here’s a SUPER simple plan to do it:

1 – Add a daily 23-minute / 300-calorie KB circuit workout to your routine, like the example below

2 – Get an extra 5000 steps / burn an extra 200 calories each day

3 – Focus on your nutrition, eat healthier, and cut out 500 calories per day (start with cutting out the sweets, chips, sodas, alcohol, 2nd helpings, mayo on your sandwich, etc etc etc)

For MOST people, this will get you some surprising results!!.. and that 1000 calorie daily deficit should net you around two pounds of weight loss per week.

Of course, there is a bit more to it than this – and if you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

But this should give you the big-picture plan of what you need to succeed!

Keep it simple, and let’s crush your kettlebell goals in 2024 —

-Forest and the Team at ForestVanceTraining.com

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23-Min / 300-Kcal Kettlebell Circuit

Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest fof 60 seconds at the end of the sequence, then repeat three more times for a total of four rounds:

• Two hand KB swings – 20 (24k men / 16k women)
• Bear plank march – 10 per leg
• Kb goblet alternating reverse lunges – 8 per leg (20k men / 12k women)
• Single arm KB rows – 12 per side (20k men / 12k women)
• Burpees – 8

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If you need a full kettlebell workout plan, nutrition support, accountability, and more – I recommend you sign up for my upcoming 28-day KB Drop a Size Challenge at the link below:

-> 23-Min / 300-Kcal Kettlebell Circuit

When I first started with kettlebells, I was amazed at how fast they changed my body. I remember the first time I did a workout like this, I was soaked in sweat, my muscles were burning but I felt invincible.

So, in this workout, we’re going to burn over 1000 calories (that’s depending on your weight, body composition, fitness level and all individual factors, of course).

Introducing the 1000-Calorie “Drop a Size” Kettlebell Circuit Workout:

75 seconds of work — 15 seconds of rest — 60 seconds rest between rounds — 4 rounds total:

— Double KB Squat Clean

— Mountain Climber

— 2-Hand KB Swings

— Cross-Body Mountain Climbers

— 1-Arm KB Swings

— Spider Climb with Push-Up

— KB High Pull or Snatch

— Side Plank Reach-Through

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Again, your actual calorie burn will be depending on your weight, body composition, fitness level and all individual factors.

This is the type of workout we’ll be doing in our upcoming 28-day KB Drop a Size Challenge, which opens for registration tomorrow, so stay tuned.

Also, we’re live at our Ageless Warrior Summit right now, but you still have time to register and get the interviews: Ageless Warrior Summit

Have a great day and keep going!

-Forest Vance – ForestVanceTraining.com

Here is a sample workout from Kettlebell Boot Camp Workouts: Elite Edition, on sale now:

Sample Kettlebell Boot Camp Workout

WARM UP

Start your boot camp with a kettlebell dynamic warm up like this:

8 KB halos (each way)\ 8 KB slingshots (each way)\ 8 KB figure eights (each way)

PART 1

Kettlebell/body weight strength circuit

15x two hand KB swings\ 7x burpees

Get as many rounds of this circuit as you can in five minutes.

PART 2

Kettlebell cardio conditioning circuit

10 KB squats\ 5 KB renegade rows (each arm)\ 10 walking overhead KB lunges

Get as many rounds as you can of this circuit in ten minutes.

COOL DOWN

Finish with about 5 minutes of corrective work (planks, hip bridges, etc.) and another 5 minutes of static stretching.

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Quick, efficient, and HIGHLY effective.

For 81 more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts: Elite Edition

Train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
KettlebellBasics.net

Recently, I led a killer kettlebell boot camp in at my studio, and we did a fun workout that mixed both some dedicated strength work (using just Kettlebells!) with some full-body conditioning work. It’s the kind of workout that eliminates boredom, delivers shocking results and makes you come back for more! 😉

Reminds me of the first time I started training with kettlebells. I underestimated the intensity and ended up getting challenged a LOT more than I expected – and with a slightly bruised ego! 😉 But that experience taught me the value of perseverance. I shared that story with the group and it was great to see everyone push through their own limits with determination and humor. The camaraderie and group effort was awesome.

Here’s what we did – and if you want dozens more like it, check out my Kettlebell Boot Camp Workouts course, on sale this week:

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Workout #9: Hybrid KB Strength and Conditioning 2 (Heavy Day) – from Kettlebell Boot Camp Workouts: Elite Edition

A strength-based workout with a metabolic finisher to end with a bang.

Circuit (4-5 times):

• Do as many reps as you can of each exercise in :25. Rest :25 between movements. Use as much weight as you can handle with perfect form.
  • Single arm kettlebell press
  • Single arm kettlebell row or inverted row w/ suspension trainer
  • Single leg squat variation (lunge, step up, etc)

Strength Sets:

• Do three sets of each exercise. As many reps as you can in :30, rest :15 between sets.
  • KB crush curl
  • Body weight tricep extension

Finisher:

• As many reps as possible in :90 each of:
  • Heavy two-hand kettlebell swings
  • Burpees

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I have a “little black book” of my favorite kettlebell boot camp workouts. I’m always adding and updating it. The latest edition has 82 total kettlebell boot camp workouts (and counting). Guess what? About 90% of my daily boot camp routines come from that book. This saves me hours and hours each day of brainstorming new and fun training ideas. Of course I follow a plan and progression for my programming but this makes my life so much easier.

If you’re a boot camp instructor – or just a boot camp workout enthusiast – you should do the same. It’s a game-changer! After talking with many friends, colleagues in the fitness industry and fellow kettlebell enthusiasts it’s clear that while most people understand the importance of having their own “little black book” most just don’t do it for various reasons.

So I have a solution. I’ve compiled 82 of my favorite kettlebell boot camp workouts for you to “borrow” and use with your campers (and yourself)! They’re available now at the link below (updated and expanded edition):

-> 82 Kettlebell Boot Camp Workouts

— Forest and the FVT Team at ForestVanceTraining.com

We had a great first session this past Saturday in our new FVT Warrior Wellness space! Trainer Alex was on fire and I joined in. It was a great session with good energy and hard work. Everyone’s enthusiasm and commitment was awesome and sets the tone for what’s to come.

This is an example of what a workout we might do at our studio space – so that even if you can’t be here with us in person, you can follow along at home:

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Father’s Day Weekend Kettlebell Boot Camp Workout

PART 1
Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between exercises. 3 rounds total:

• KB press (right side)
• KB one-arm swing OR KB snatch (right side)
• KB press (left side)
• KB one-arm swing OR KB snatch (left side)

PART 2
Do as many reps as you can of each exercise in 30 seconds. Rest for 15 seconds between exercises. 3 rounds total:

• KB goblet reverse lunge (right side)
• KB goblet reverse lunge (left side)
• Yoga ball crunches

PART 3
3 rounds as fast as you can:

• Run / bike / step ups / other cardio of your choice – 60 seconds at a hard pace
• 15 bodyweight squats
• 5 double burpees

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I want you to try my workout plans and see results faster towards your goals. Here’s what I’m offering:

Get my Kettlebell Boot Camp Workouts program and get FREE entry into my next 28-day KB Challenge!

Click here to get KB Boot Camp Workouts →

Once you’ve purchased, email [email protected] and my assistant Robin will get you set up and on-boarded into our next 28-day KB Challenge.

Look forward to working with you!

Forest Vance
@KettlebellBasics

So…you are preparing for a Spartan Beast, or just want to add a fuel-inject to your hybrid training/conditioning? Something like a 13.1-mile run/hike, with 30+ obstacles (including climbs, carries, and crawls)…This training workout will help you prepare for it.

I have been where you are now, and have been training hard for these grueling events. Actually, I have a Spartan Beast tomorrow…a 13.1-mile run/hike, with 30+ obstacles. I just competed in a Push/Pull powerlifting meet this past weekend, so these past few months have been a very fun and challenging training period.

I would actually say it has been one of my greatest “hybrid athlete” training efforts ever!

So, if you are prepping for a Spartan race, or just want to challenge yourself, check out my OCR Domination course to help you with that. This 12-week course is designed to boost your performance. Included as a bonus, is a copy of Beast Building. 2-for-1 this weekend!

Let’s get after this killer training workout from OCR Domination – Week 9, Day 1 – then pick up a copy of the full course here: OCR Domination + Bodyweight Beast Building 2-for-1

-Forest

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Kettlebell HIIT-Crawl-Climb-Carry ‘Hurricane’ Workout

Perform this circuit, twice total for maximum endurance and strength:

• 90 Seconds jump rope
• 30 Seconds rest
• 90 Seconds bear crawls
• 30 Seconds rest
• 90 Seconds step ups
• 30 Seconds rest
• 90 Seconds pull ups
• 30 Seconds rest
• 90 Seconds jumping jacks
• 30 Seconds rest
• 90 Seconds carries (choose your favorite from the past 8 weeks)
• 30 Seconds rest
• 90 Seconds running
• 30 Seconds rest
• 90 Seconds burpees
• 30 Seconds rest