In my 19 years in the fitness industry, I’ve seen one mistake wreck more transformations than anything else:

Going too hard, too fast.

Here’s how it usually plays out:

• Week 1: Fired up, crushing every workout
• Week 2: Soreness sets in, but you push through
• Week 3: Joint pain, fatigue, maybe a minor injury
• Week 4: You quit (or get forced to stop)

Sound familiar?

The problem isn’t kettlebells—it’s the approach.

After 40, your body demands a smarter strategy. You can’t train like you’re 25 anymore.

That’s why the Drop-a-Size Challenge 4.0 starts with a Foundation Week that focuses on:

• Perfect form over heavy weight
• Movement quality over quantity
• Building the habit, not breaking your body
• Prepping your joints for what’s coming

From there, we progressively build:

• Week 2: Proven fat-burning combos
• Week 3: Advanced metabolic circuits
• Week 4: Peak performance workouts

The result?

Joel Robinson: “Loved the program!! I was looking for new ways to condition myself…and found it with this program!!”

Carolyn Rudin: “I lost five pounds. Endurance is hugely improved. Definite improvements in overall muscle definition.”

They didn’t just survive 28 days—they thrived. Because we built them up instead of breaking them down.

Want to experience this smart, sustainable approach?

The challenge kicks off Monday, August 25th.

-> Join the over 40 adults transforming their bodies the RIGHT way – with kettlebells!

Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a Week 3 workout sample—notice how we add complexity while keeping it joint-friendly:

Circuit 1:
Do 60 sec of exercise 1 → rest 15 sec → 60 sec of exercise 2 → rest 15 sec.
Repeat x3.

• Single (30 sec/side) or double (60 sec) KB floor press
• Alternating reverse lunges

Circuit 2 (every 3 minutes):

• 7 KB presses/side
• 12 KB slingshots/side
• 10 plank knee taps
• 15 skater hops

Circuit 3:
30 sec each → rest 15 sec → repeat x3.

• KB crush or towel curl
• KB pullover + skullcrusher

Your rest is the time left until the next 3-min interval. Do 3 rounds total.

Traditional cardio burns calories DURING exercise only.

But kettlebells? They create what’s called “EPOC” – Excess Post-Exercise Oxygen Consumption.

Translation: Your body keeps burning calories for HOURS after your workout ends.

*You can experience the KB EPOC effect first-hand here -> 28-day Kettlebell Drop-a-Size Challenge 4.0

Here’s why this matters for adults 40+:

Problem #1: Our metabolism naturally slows down after 40

Solution: Kettlebell training can burn up to 20 calories per minute (compared to 1-2 for walking)

Problem #2: We lose muscle mass as we age

Solution: Kettlebells build lean muscle while burning fat simultaneously

Problem #3: Joint wear and tear from high-impact exercise

Solution: Kettlebell movements are fluid and joint-friendly

The real kicker?

A 2010 study by the American Council on Exercise found that kettlebell training burns as many calories as running a 6-minute mile pace.

But here’s what the study DIDN’T measure…

The afterburn effect that keeps your metabolism elevated for up to 24 hours post-workout.

That’s why my clients consistently drop clothes sizes in 28 days – even training just 3-4 times per week.

Case in point: Maria Tverdostup said, “Probably lost some weight, definitely got some muscles… but the larger gain is that it helped me move on a different level.”

Want to experience this for yourself?

The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here

Forest Vance – Master of Science, Human Movement – Certified Kettlebell Instructor – FVT Warrior Wellness

PS – Want a taste of what these 20-minute EPOC workouts look like? Here’s a sample from Week 2:

Circuit 1: Do as many reps as you can of the first exercise for 30 seconds on each side. Rest for 15 seconds between sides if needed. After both sides are complete, rest for 15 seconds. Then do as many reps as you can of the second exercise for 30 seconds. Rest for 15 seconds. Repeat the full sequence for a total of three sets:

• Single-leg KB deadlift (30 seconds per side)

• Plank hold (30 seconds)

Circuit 2: On every 3 minutes, do:

• 10 push ups

• 10 KB goblet squats

• 10 KB swings

• 30 jumping jacks

Your rest is from the time you’re done with the circuit until the next 3-minute interval starts. Do 3 rounds total.

The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here

The original pricing for “The Kettlebell Revolution for People Over 50” has officially ended.

The program is still available, but no longer at the launch price.

Is it still worth it? Absolutely.

Here’s why – and a technique tip you can use today:

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Over-50 KB Breathing & Bracing

Before any kettlebell movement, think about being able to take a decent punch to various parts of your body while still being able to talk and breathe.

Take a big breath with an active diaphragm (not a big belly breath), then let your diaphragm contract isometrically along with your trunk muscles. This creates a stable torso “shield.”

You can either hold this brace or breathe behind it – your diaphragm moves, but you’re not trying to create that big belly breath. The key is using just enough tension to make the lift safely, not so much that you’re focused on the bracing instead of the movement.

Most people over 50 either don’t brace at all or over-brace and can’t move properly. This technique gives you the stability you need while keeping you functional.

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The program hasn’t changed. The results haven’t changed. Just the investment.

-> See Current Pricing here

Sometimes, missing the deadline is the motivation we need.

— Forest Vance
Over 50 Kettlebell Expert

PS – This “breathing behind the shield” technique alone can transform your training. There are dozens more insights like this in the full program.

Got this review from B. Owens (busy business owner):

“Who cares about strength, we just wanna be lean-ish and look respectable right? Well, Forest has showed me that getting stronger is the ultimate fitness ‘hack.’ Build muscle and it’s amazing how neatly everything else – fat loss, etc – falls into place. As a busy business owner, I appreciate the efficiency of his approach and workouts. I’ve never gained strength this fast in my life and I’ve also lost weight to boot.”

That’s what happens when you use a program designed specifically for people our age.

Here’s a sample workout from the program:

PART 1 – 4 rounds total:

• ½ or full Turkish Get Up (40 seconds) – “in between” option = ¾ get up
• Rest 15 seconds
• KB deadlift or KB swing (30 seconds) – “in between” option = ½ swing
• Rest 15 seconds

PART 2 – 4 rounds total:

• Bodyweight split squat or KB rack split squat (40 seconds per side)
• Rest 15 seconds
• Single arm KB row (40 seconds per side)
• Rest 15 seconds

FINISHER – Perform 4 single OR double KB “total body attack” at the top of each minute. Repeat 5 times for 5 minutes total (20 reps).

Notice the progression options? That’s the difference between a program FOR people 50+ vs. generic fitness.

See more workouts like this -> Over 50 KB Revolution

Quick reminder: Last chance to get “The Kettlebell Revolution for People Over 50” at the original pricing.

— Forest Vance
Over 50 Kettlebell Expert

Happy Friday!

I’ve got a classic KB/BW EMOM challenge for you today as we roll into the weekend—but first, quick reminder:

This is your last call and the final email reminder I’ll send about our upcoming 28-day “Thor’s Hammer” KB EMOM Challenge.

We kick off Monday, July 28th, 2025.

You’ll train like a Viking—burn fat, build strength, and fire up your metabolism in just 20 minutes a day using a single kettlebell.

Each fast-paced workout is built to shred fat, build muscle, and boost metabolism. You could drop up to 8–10 pounds in the next 28 days with these highly efficient sessions.

Here’s what you’ll get when you sign up:

• 33 Bonus Kettlebell Challenge Workouts
• Viking Meal Plan Reloaded
• Valkyrie Mobility Series
• “Beat Mjölnir” Core Smash

It’s a solid plan to tighten things up and finish the summer strong. Click here to learn more.

Now, let’s get into today’s workout:

KB/BW EMOM Challenge

Set a timer to go off every 1 minute. Begin the prescribed reps at the start of each interval. Rest until the next minute starts. Complete 3 total rounds of:

• 10 Kettlebell Squats (24kg for men / 16kg for women)
• 15 Push-Ups (controlled pace: ~2 sec down / 2 sec up)
• 15 Single-Arm KB Rows per side
• 5 Burpees

After 3 rounds, rest as needed, then finish with:

KB Complex Finisher

Perform 5 reps on the right, 5 on the left (10 rounds total). Take as much rest as needed.
The complex:

• 1 KB Clean
• 2 KB Squats
• 1 Overhead Press
• 3 KB Snatches

(Switch arms and repeat. 5 rounds per side = 10 total.)

Give it a go—it’s a perfect weekend reset, or a strong start to your new fitness journey.

And again—the Thor’s Hammer Challenge starts Monday. Click here to sign up now so you’re ready to roll.

–Forest

I’ve been swinging kettlebells for almost 20 years now (!)

This is a pic of me at my first RKC cert, in 2009:

In 2007, I had my first-ever kettlebell workout, and I’ve been hooked ever since.

I’ve trained with just about every piece of equipment you can imagine—barbells, machines, sandbags, you name it.

But I always come back to kettlebells.

And here’s why:

1. They burn fat fast. Kettlebell workouts combine strength and cardio in a way that just works. You build muscle, improve conditioning, and torch calories all in one go.
2. You don’t need much gear. For example—the challenge I’ve got starting soon? You only need one kettlebell. That’s it.
3. It doesn’t take forever. 20 minutes a day is enough if you’re training with the right structure and intensity. And that’s what we’re doing here.
4. You can train anywhere. Garage. Beach. Park. Backyard. Doesn’t matter. You can get a serious, no-fluff workout with minimal space.
5. Kettlebells actually work. They’ve stood the test of time. You’ll get stronger, leaner, and more athletic—without beating up your joints or wasting your time.

Want to try a quick one?

“The Hammer” – 17-Min Kettlebell EMOM

Sample from -> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

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 for 60 seconds at the end of the sequence, then repeat three more times for a total of three rounds:

— H2H KB swings – 20 (24k men / 16k women)

— Bear plank march – 10 per leg

— Kb tactical alternating reverse lunges – 8 per leg (20k men / 12k women)

— Single arm KB rows – 12 per side (20k men / 12k women)

— “Friendly” Burpees – 8

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If you like workouts like this, you’re going to love what I’ve got coming next:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

It’s a full 28-day plan to help you drop a size, boost your metabolism, and build serious conditioning—just 20 minutes a day, one kettlebell, no fluff.

We start Monday, and you can still join in here:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge

Let me know if you have any questions, and talk soon –

– Forest

If you’ve been thinking about jumping into the new Warrior Flow Isometrics program, today’s a great day to do it.

Because we’re featuring one of the most popular additions in the bonus pack:

Today’s bonus is the KettlebellBasics WODs – Tabata Edition.

It’s a full 28-day program built around short, high-intensity conditioning workouts you can knock out in 20 minutes or less. Updated Tabata protocols. Scaled for men and women 40+. Perfect to pair with Warrior Flow Isometrics or run as a standalone phase.

This bonus is included free when you join Warrior Flow Isometrics this week only.

Here’s everything you get:

– The 28-day Warrior Flow Isometrics main program
– TODAY’S BONUS: KB Tabata 28-Day Plan
– The Unbreakable 7-Day Anti-Inflammatory Meal Plan
– The Flexibility & Mobility Cheat Sheets

Grab it all at the link below:

→ Get Warrior Flow + Today’s Bonus

To smart training and stronger joints! –

– Forest Vance, MS
Corrective Exercise Specialist | Kettlebell Coach
ForestVanceTraining.com

PS – Want a sample workout from the KB Tabata bonus?

PART 1 – TABATA
Push-ups (any variation)
One-arm KB rows (switch sides each round)
20 sec on / 10 sec off x 4 rounds alternating, rest 1–2 min, repeat twice
Recommended weights: 12–16k (women), 20–24k (men)

PART 2 – TABATA
One-arm KB swings (switch arms each round)
Fast feet
Same format as above
Recommended weights: 16–20k (women), 24–32k (men)

PART 3 – COMPLEX
4 rounds for time:
6 KB press (right)
6 KB rack squat (right)
6 KB reverse rack lunge (right)
Repeat on the left
Finish with 6 burpees

Grab the full Warrior Flow program and get this bonus included free when you join this week:

→ Warrior Flow Isometrics + Tabata Bonus

Most people train for how they look.

But the strongest lifters of the past?

They trained to perform.

Old-time strongmen didn’t use mirrors or machines.

They built serious strength with awkward objects, odd positions, and total-body control.

And that’s precisely what the Old-Time Kettlebell Strength program is built on.

It’s inspired by the era of raw, functional strength—and now, for a limited time, you can get it FREE when you grab the Kettlebell Powerbuilding program.

-> Get Old-Time KB Strength FREE when you order KB Powerbuilding – This Week Only

Here’s a sample workout so you can try it yourself:

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Old-Time Kettlebell Strength – Workout 1

Part 1 – Strength & Core (10 min timer):
Alternate between:

• 6 Barbell Jefferson Deadlifts (or 10 KB Jefferson Deadlifts)
• 30-second Hollow Body Hold

Part 2 – Unilateral Strength (3 rounds):

• 30 sec Weighted Split Squat (per side)
• 30 sec Side Plank w/ Top Arm Reach-Through (15 sec per side)
  Rest 15 sec between exercises

Part 3 – Conditioning Finisher (4 rounds):

30 sec Burpees
Rest 15 sec between exercises

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When you order the Kettlebell Powerbuilding Challenge this week, you’ll also get:

— Old-Time Kettlebell Strength – FREE
— KB Summer Strength Upgrade – FREE
— Fight Gone Bad KB WODs – FREE

Click here to grab it now -> Get Old-Time KB Strength FREE when you order KB Powerbuilding – This Week Only

– Forest Vance
Former Pro Football Player
MS, Human Movement | Kettlebell Coach | Over-40 Strength Specialit

Powerbuilding = the sweet spot between raw strength and real muscle.

It’s a training style that blends low-rep heavy lifts (for strength) with moderate-rep hypertrophy work (for size).

Traditionally done with barbells… but let’s be real: if you’re over 40, beat up, and short on time, that doesn’t always work.

That’s where kettlebells come in.

They’re easier on your joints… more versatile… and with the right structure, they deliver the same results—in way less time.

Let me show you what I mean:

KB Powerbuilding Workout #2

— PART 1 – Power Swings

Set your timer for 8 minutes. At the top of each minute, perform 10 kettlebell swings (as heavy as possible with great form). Use double bells if you can.

→ This builds explosive power and posterior chain strength.

PART 2 – Muscle-Building Complex

Set your timer: 35 seconds ON / 5 seconds transition. No setting the bell down. Do as many quality reps as you can in each interval:

• KB press (right side)
• (one-arm swing switch)
• KB press (left side)
• (one-arm swing switch)
• KB 1-arm row (right side)
• KB 1-arm row (left side)
• KB suitcase lunge (right side)
• KB suitcase lunge (left side)
• Burpees

→ Rest 60–90 seconds, repeat for 3 total rounds.

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This is the Hybrid Kettlebell Strength Method in action.

Strength, muscle, conditioning—all in one.

And right now, you can get 3 full programs built around this method for the price of one:

— Kettlebell Powerbuilding Challenge
— Old-Time Kettlebell Strength
— KB Summer Strength Upgrade
— Bonus: Fight Gone Bad KB WODs

-> Click here to grab the full 3-for-1 bundle and get started today »

– Forest
Former Pro Football Player
MS, Human Movement | Kettlebell Coach | Over-40 Strength Specialist

One final reminder:

I still have my 8-Minute Hip Fix plus ReHab Revolution running as a two-for-one deal. I was out of town over the weekend, and I know a lot of folks missed it, so I’m keeping it live for one more day. Both programs are just $15, and then it’s gone:

-> Final Call: 8-min Hip Fix + KB PreHab 2-for-1

Now, a Quick story:

My daughters are getting a little older and are really into softball right now.

I only played baseball through middle school. Then, in high school, I focused on football and track. But I still want to assist however I can, so I’ve been helping coach both teams.

And after the first whole week of multiple practices and games about three months ago, I found myself stiff and tight, not moving the way I wanted to.

I typically prioritize strength, so I have more than enough bandwidth there. My cardio stays decent between a couple of kettlebell sessions per week and a couple of rucks/hikes/runs. The gap was when I realized I was not doing enough specific mobility work for my needs.

So I built the 8-Minute Hip Fix and PreHab Revolution – because even a few focused minutes a day can make a massive difference.

After doing the program for a week, I could already feel the difference in how I was moving and feeling.

If YOUR hips feel tight, your back aches more than it used to, or you want to move better and feel younger, this bundle is for you:

-> Final Call: 8-min Hip Fix + KB PreHab 2-for-1

Here’s what you’ll get:

• 8-Minute Hip Fix – Simple, daily follow-along routines to unlock tight hips in under 10 minutes.
• PreHab Revolution – A 4-week plan to restore mobility and rebuild pain-free movement in your hips, knees, and back.

…and it’s your last shot to get both for this price!

Pick up a copy of the program, start today, and let me know how it goes!

— Forest
FVT Warrior Wellness

PS – In case you missed them, here are a few free sample workouts and mobility tests from the course to check out:

-> 15-Min Kettlebell Prehab Workout
-> 30-Second Squat Mobility Test – Can You Pass?
-> 5-Minute Hip Opener KB Prep Flow