Centuries ago, elite warriors used static holds, breath control, and intentional movement to build strength, power, and resilience—often without lifting a single weight.

They trained to be battle-ready using principles derived from martial arts, yoga, and strength disciplines long before barbells were invented.

That same style of training—grounded, controlled, and brutally practical—is at the heart of Warrior Flow Isometrics.

This is my 28-day program designed to help you:

• Build lean, functional muscle
• Protect your joints and stay injury-free
• Train anywhere, anytime with zero equipment
• Recover faster while still getting stronger

Today is the final day to grab it at the launch price, and with all the bonus programs included.

Here’s a free 22-minute sample workout from inside the program:

22-Minute Warrior Flow Isometrics Workout [Free Sample]

Hold each exercise for 30 seconds total—10 seconds in each position. Do all 5 moves back to back. Rest 1–2 minutes. Repeat the full circuit 3 times.

1. Squat Hold
   High squat → Mid squat → Deep squat
2. Plank with Knee Lift Hold
   High plank → Right knee lift → Left knee lift
3. Reverse Snow Angel Hold
   Arms overhead → T position → Arms by hips, squeeze upper back
4. Three-Point Bridge Hold
   Full bridge → Left leg extended → Right leg extended
5. Hollow Body Hold (Core)
   Basic hollow → Extended hollow → Full hollow

It’s simple. It’s low impact. And it’s surprisingly effective.

If you want the whole experience, you can still grab Warrior Flow Isometrics today only and get the complete plan plus three powerful bonuses:

What you get:

• Warrior Flow Isometrics – 28-Day Program
• 28-Day KB Tabata Conditioning Plan (Value: $29)
• Unbreakable – 7-Day Anti-Inflammatory Meal Plan (Value: $19)
• Flexibility / Mobility Cheat Sheets (Value: $15)

These bonuses are only included through tonight, and the program is still just $19 for launch week.

-> Get Warrior Flow Isometrics + all four bonuses here

– Forest Vance, MS
Corrective Exercise Specialist | RYT-200
ForestVanceTraining.com

PS – It’s the last day to grab the full program and bonus stack.

About six years ago, around this time of year, I was deep into training for my first Spartan Ultra race.

I’d done a bunch of Spartan races before, but this one was the big goal—the one on my bucket list. The Ultra is a 50k race (about 31 miles) up in Lake Tahoe. High elevation, steep terrain, and around 60–70 obstacles along the way. Walls, monkey bars, sandbags, farmer carries, you name it.

I trained hard for six months leading up to that race.

I made it about 12 miles in—and then I felt something rip in my shoulder.

It wasn’t even a crazy obstacle. I was jumping over a wall I’d done a hundred times before. But as soon as I landed, I knew something was off. I looked down and saw that my pec and shoulder looked deformed.

Naturally (and probably stupidly), I dropped down to try a push-up. No strength on the left side. None. I knew it was bad.

I was on top of a mountain with 30+ obstacles to go—90% of which involved my upper body—and I made the smart call to pull out of the race. Got a ride down on an ATV and saw the on-site medical tent.

They thought it might be a strain. I followed up Monday. Same answer—maybe a strain, give it time.

But I pushed for a referral, saw a specialist, and sure enough: fully torn pec. Major surgery. They had to reattach it within two weeks.

The recovery was brutal. I went from being the strongest and fittest I’d ever been to not being able to use my upper body at all.

Physical therapy took a couple of months, and when I was finally cleared… well, “cleared” didn’t mean I was ready to train hard. I was at maybe 25% of my original strength.

That’s where isometrics came in.

I still trained what I could—legs, core, mobility—but when it came to rebuilding that shoulder, isometric work was a saving grace. It let me activate muscles, regain control, and start rebuilding strength without crushing my joints.

It was low-impact. It helped me recover faster. And it was the bridge from “rehab mode” back to full-strength kettlebell training.

Now I’m not saying it replaces physical therapy—do that first, 100%.

But if you’re recovering from something long-term…
If you’ve been “cleared” but still feel limited…
Or if you’re just looking for a smarter, more sustainable way to train as you get into your 40s, 50s, and beyond…

That’s where Warrior Flow Isometrics fits in.

It’s my 28-day bodyweight strength plan designed to help you:

• Build lean, functional muscle
• Improve joint resilience
• Stay strong without the wear and tear

It’s just $19 this weekend, and when you join now, you’ll also get the bonus Kettlebell Tabata Conditioning Plan, which pairs perfectly with the main program.

-> Check it out and grab your copy here

Have an awesome weekend—and thanks for reading.

– Forest

If you train with kettlebells (or just want strong, mobile, pain-free shoulders), you need to prep your shoulders the right way.

This quick 6-minute routine is exactly what I did before my workout today—and my shoulders felt noticeably more open, stable, and ready to work.

It’s an example straight from my 28-Day Bulletproof Shoulders Challenge, where I guide you through simple, effective movements to unlock pain-free, powerful shoulders in just a few minutes a day.

Try This 6-Minute Shoulder Warm-Up:

1 – Foam Rolling – Thoracic Spine (1-2 mins)

• Place a foam roller under your mid-back, roll from just above your lower back to just below your neck.
• Find tight spots, hold, and gently extend over the roller to improve thoracic mobility.

2 – Child’s Pose with Side Stretch (30-60 secs per side)

• A yoga-based move that opens up your shoulders, lats, and thoracic spine.
• Sit back into Child’s Pose, then reach one arm across to the opposite side to stretch deeper.

3 – Banded Pull-Aparts (2 sets of 15)

• Strengthens the upper back and rear delts to improve posture and shoulder mechanics.
• Keep tension in the band, control the movement, and focus on full-range motion.

4 – Hanging Shoulder Shrugs (Passive Hang) (2 sets of 15-30 seconds)

• Decompresses the shoulder joint while improving scapular strength and control.
• Hang from a pull-up bar, relax, then engage the muscles around your shoulder blades and repeat.

-> Total time: 6 minutes. Simple. Effective. Game-changing.

If you feel tight, stiff, or restricted in your training, this routine will unlock your shoulders so you can move, press, and train with kettlebells pain-free.

This is just one piece of my 28-Day Bulletproof Shoulders Challenge, where we go deeper into daily drills to build strong, mobile, and pain-free shoulders—and today is your last chance to join for FREE when you sign up for my Hybrid Kettlebell-Barbell Strength Training Program.

Click here to get in now and start training pain-free.

— Forest

Did you know I’m launching a 28-Day “Bulletproof Shoulers” Challenge starting Monday, February 17?

It’s free when you grab a copy of my Hybrid Kettlebell Muscle Program now.

Click here to learn more.

You see, after multiple shoulder injuries from playing football for over a decade, and nearly 30 years of lifting, I know firsthand how important it is to stay on top of shoulder health.

But fixing shoulder pain isn’t just about doing a couple of stretches.

It’s about mobility, stability, activation, overhead strength, flexibility, and recovery.

That’s exactly what we’ll be working on in this challenge.

Here’s an Example of What We’ll Be Doing

Each session is just 3-6 minutes per day, making it easy to fit into your routine:

Mobility and Strength Work

• External Rotation Press – 10 reps for stability and strength
• Hand-Release Push-Up – 6 reps to activate full shoulder engagement
• Downward Dog to Plank Flow – Strength and mobility combo

Deep Flexibility Drills

• Thread the Needle Stretch – Unlock tight upper back and shoulder mobility
• Controlled Shoulder Articular Rotations – Improve range of motion
• Hanging/Doorway Stretch – Open up the chest and lats for better overhead position

Reinforce and Strengthen

• Scapular Push-Ups – Build strong stabilizers and posture muscles
• Kettlebell Bottoms-Up Press – Improve grip, shoulder stability, and integrity
• Band External Rotations – Activate the rotator cuff for long-term health

You’ll get video breakdowns of every exercise so you know exactly how to do them properly. Click here to learn more.

What Can You Expect After 28 Days?

I’m not saying you’ll be 100 percent pain-free, but if you follow this program daily, you should see less pain, better mobility, stronger, more stable shoulders, and more confidence in your workouts.

Get your free copy now. Just grab Hybrid Kettlebell Muscle, and you’ll get instant access. This is a limited-time offer, so don’t miss out.

Click here to sign up now.

See you in the challenge!

Forest

PS – I just dropped a new video on YouTube showing a sample of my Hybrid Kettlebell Muscle Program. Check it out here.

Back in 2005, while playing for the Green Bay Packers, I attended my first yoga classes.

At the time, I didn’t think much of it, but I did notice significant improvements in my recovery, flexibility, and overall athletic performance.

Unfortunately, after that stint, I let yoga fall off my radar for the next 10-15 years.

Fast forward to my late 30s, and I started noticing something: despite working out hard—training with kettlebells, competing in Spartan Races, and even participating in powerlifting meets—my recovery, mobility, and flexibility were taking a hit. I felt beat up and knew I had to do something about it.

That’s when I decided to give yoga another shot. Living in Sacramento at the time, I started taking yoga classes regularly. The difference was almost immediate. My body felt better, my flexibility improved, and I could recover faster from intense workouts.

Over the last six or seven years, my journey with yoga has deepened. I’ve completed multiple yoga certifications, including a 200-hour teacher training program. And I’m now regularly teaching yoga classes at my studio, in the greater community, and to my online audience around the world.

I still lift kettlebells, train hard, and do everything I love—but yoga has become the perfect supplement. It balances out the wear and tear of heavy lifting and intense workouts. If you’re curious about adding yoga to your routine but don’t have time for multiple 60-minute classes each week, I’ve got two simple recommendations to get you started.

1. Regenerate Sequences (3-6 Minutes)

If you’re short on time, these short yoga sequences are a game-changer. Designed to hit different parts of your body, they help you reduce pain, improve flexibility, and feel amazing—all in just a few minutes. I like doing these first thing in the morning, but they work anytime during the day.

Bonus: My Regenerate program is on sale this week, and I’ll drop the link below if you want to check it out.

2. Fire and Flow Sequences (10-15 Minutes)

For a more dynamic option, my Fire and Flow sequences are great yoga-based cardio finishers. Think of them as a blend of traditional yoga and movement patterns designed to boost your heart rate and stretch your muscles at the same time.

Here’s a sample 10-15 minute Fire and Flow finisher you can try today:

10-minute “Fire and Flow” Finisher

Perform the following sequence continuously for 10 minutes:

1. Mountain Pose to Forward Fold: Start in Mountain Pose, hinge at your hips, and fold forward.
2. Halfway Lift: Flatten your back, bringing your torso parallel to the floor.
3. High Plank to Low Push-Up (Chaturanga): Transition into a strong plank, then lower to a hover.
4. Upward-Facing Dog: Roll onto the tops of your feet, lift your chest, and stretch the front of your body.
5. Downward-Facing Dog: Press back into your heels, lengthening your spine and hamstrings.
6. Step Forward to Half Lift: Flatten your back, bringing your torso parallel to the floor.
7. Forward Fold: Hinge at your hips, and fold forward.
8. (back to Mountain Pose and repeat)

— This is a most basic example — I add many small variations to progress you throughout the full program — learn more and sign up now HERE

If you’ve been looking for a way to enhance your training, recover faster, and move better, I can’t recommend yoga enough. Start small with short sessions, and I guarantee you’ll feel the difference.

That’s all I’ve got for you today—have an awesome day, and I’ll talk to you soon!

-Forest and the FVT Team at ForestVanceTraining.com — KettlebellBasics.net

Hey – have you seen this yet?

-> 15-Min / Day “1%” Bodyweight Workout

Thought you might be interested.

Some time ago, I shared some bodyweight training tips from Arnold Schwarzenegger, along with one of his classic at-home training routines.

But Arnold also talked about the idea of starting with 15 minutes – or 1% – of your day, and dedicating that to your health and fitness.

I LOVE this idea – because ANYONE can do it!

And although it might seem like a small amount to start, it can make a HUGE difference.

Because when you combine the 1% idea with a bodyweight-based training program like the one below:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

You are unstoppable!

Here is the workout I shared:

Arnold’s “500 Rep” Bodyweight Workout Routine (Education of a Bodybuilder)

Done 3-5 times a week:

• Push-Ups x 50 reps
• Row Between Chairs x 50 reps
• Sit-Ups x 100 reps
• Leg Raise x 100 reps
• Bent-Over Twists x 50 reps
• Squats x 50–70 reps
• Calf Raises x 50 reps
• Chin-Ups x 30 reps
• Cardio – Jogging and/or Swimming

As you can see, you can get this stuff done any time, any place.

So don’t wait!

With these bodyweight training plans:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

You have NO excuses.

Grab your copy, and get started today.

Train hard, talk soon –

– Forest Vance
KettlebellBasics.net

PS: The workout above is from Arnold’s book, Education of a Bodybuilder. I highly recommend you read it. The book is packed with inspiration and workouts like this one. You’ll feel motivated to tackle any goal or challenge you’re pursuing.

PPS: If you’re looking for a simple but powerful home-based plan to build strength and improve flexibility, check out my Bodyweight Beast Building + Operation Pull Up 2-for-1 sale. These programs are inspired by Arnold’s timeless principles but updated to deliver even better results:

-> Bodyweight Beast Building + Operation Pull-Up 2-for-1 Sale

As I’ve been getting back into different forms of yoga, calisthenics, bodyweight training, isometrics, and the like, one thing that’s caught my interest is the workout routines of prisoners.

With limited space and no fancy equipment, inmates have developed incredible bodyweight programs. One standout approach is interval training—short bursts of intense effort using push-ups, pull-ups, squats, burpees, and other dynamic exercises. Research shows that interval training can produce up to nine times more fat loss compared to traditional long, slow cardio.

Why? It cranks up your post-workout metabolism and keeps you burning calories long after you’re done. Think of it as a jailhouse approach to maximum efficiency: no excuses, no wasted effort.

Curious about putting this idea into action? Click the link below:

–>> Next Page

Stay strong,
— Forest

PS – One of my favorite Jailhouse interval workouts is called the Deck of Pain—a simple but brutal session that will push you to your limits. Here’s how it works:

• Grab a standard deck of 52 cards.
• Assign an exercise to each suit:
  • Clubs = Squats
  • Spades = Push-ups
  • Hearts = Pull-ups or Inverted Rows
  • Diamonds = Hanging or Lying Leg Raises
• Shuffle the deck and start drawing cards.
  • The suit determines the exercise.
  • The number tells you the reps to perform (face cards count as 10, Aces as 11).
• Keep drawing cards and performing the corresponding exercises until you’ve worked through the entire deck.

Why is this style of interval training so effective? It cranks up your heart rate, keeps your muscles burning, and torches fat long after the workout is over—up to nine times more fat loss per calorie burned compared to traditional cardio.

Curious to give it a try? Click the link below to check out my full course jailhouse-style bodyweight training and interval workouts:

–>> Bodyweight Beast Building + Operation Pull Up 2-for-1 Sale

Every time I recertify for my kettlebell certification—about every 2–3 years—one thing always looms over me: pull-ups.

At 6’4” and 240 pounds, pull-ups don’t come naturally for me. In fact, they never have.

Back in 7th grade, I remember staring at that pull-up bar during the Presidential Fitness Test, feeling defeated because I couldn’t even manage one.

Fast forward to my pro football days when I weighed over 300 pounds—I still couldn’t crank out more than 3 or 4.

But since retiring in 2006, I’ve dropped about 60 pounds and started focusing more on mastering the basics. Through consistent practice and the right training strategies, I’ve made massive progress over the years.

One of the most effective tools I’ve used? Pull-up ladders.

Ladders are a game-changing method for building strength and volume without burning yourself out. If you’re stuck at 1 or 2 pull-ups and want to break through to 5, or even 10, this is where you start.

Here’s a simple ladder system you can try today:

1️⃣ Do 1 pull-up. Rest 30 seconds.
2️⃣ Do 2 pull-ups. Rest 60 seconds.
3️⃣ Do 3 pull-ups. Rest 90 seconds.
4️⃣ Repeat the sequence 1–2 more times.

This is a great starting approach, and one we also incorporate into Operation Pull-Up Challenge.

The challenge is a 28-day system that takes you step by step from where you are now to crushing up to 20 pull-ups.

Whether you’re at zero or already hitting 10, the program is built to push your limits with different phases and proven techniques—like pull-up ladders.

My team and I have been working hard on this program, creating videos, guides, and tools to help you master pull-ups while building strength for your entire upper body.

Right now, you can grab Operation Pull-Up Challenge (and even get it free) when you pick up my Bodyweight Beast Building program. Learn more at the link below:

–>> Next page

If pull-ups have been your nemesis—or you’re ready to take yours to the next level—this is your chance!

Talk soon,
– Forest

P.S. Try the simple ladder method above for the next month, 3x per week. You’ll see progress, guaranteed. If you want the complete system, grab the challenge now!