When it comes to fat loss and conditioning for those of us over 40, one of the most effective—and joint-friendly—approaches I’ve found is the 20/40 kettlebell protocol.

This method is featured in one of the programs inside my Firebreather Kettlebell bundle, which we’ve got on sale for the New Year. Firebreather includes 10 of my best kettlebell programs, all built around high-output conditioning without beating your body into the ground:

-> Firebreather Kettlebell – 2025 -> 2026 New Year Jump Start Sale

One of those programs is called the KB EMOM 20/40 Fat Loss Protocol.

Research by Paoli and others has shown that short bursts of very hard effort followed by longer recovery periods—especially when done with resistance training like kettlebells—can be more effective for fat loss and improving insulin sensitivity than long, steady-state cardio.

Instead of grinding nonstop, you hit it hard, recover fully, and repeat. That’s a huge win for anyone with tired joints, old injuries, or a body that doesn’t recover like it did at 25.

Here’s an example of what a 20/40 workout might look like:

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21-min KB EMOM 20/40 Fat Loss Workout (sample from Firebreather Kettlebell)

Set your timer for:

• 20 seconds of work
• 40 seconds of rest

Rest 1–2 minutes between rounds.
Complete 3 total rounds.
Total workout time: about 18 minutes.

Example circuit:

• Kettlebell snatch (right side) – 20 sec
  Rest 40 sec
• Kettlebell snatch (left side) – 20 sec
  Rest 40 sec
• Goblet squats – heavy and challenging for 20 sec
  Rest 40 sec
• One-arm kettlebell row (right) – 20 sec
  Rest 40 sec
• One-arm kettlebell row (left) – 20 sec
  Rest 40 sec
• Burpees – 20 sec
  Rest 40 sec

Rest 1–2 minutes, then repeat for up to 3 rounds.

This setup is different from traditional HIIT where you’re working longer with very short rest. That can work—but as we get older, it often becomes a fast track to feeling wrecked.

The 20/40 protocol lets you train hard, burn serious calories, and still recover well enough to show up strong the next day.

Give this workout a try today.

If you like it, you can get this full plan plus 9 more just like it inside my Firebreather Kettlebell bundle.

– Forest

P.S. If you’re also looking to kickstart the New Year on the lifestyle side, we’re running a Dry January edition of the Sober Warrior Challenge starting Monday, January 5. It’s a 30-day reset from alcohol with structure, movement, mindset, and support. Details and signup info are available at the link if that’s something you’ve been considering:

-> 2026 Sober Warrior Dry January Challenge

Thanksgiving Weekend here in the US is officially over.

And honestly… this past stretch was intense!

The original plan was to slow things down a bit… but between running the studio, pushing through the holiday week, and staying on top of my degree work… it’s been kind of a grind.

Today was the first real moment I’ve had to take a breath.

So instead of blasting you with another promo…

I want to send you a workout.

This one is very similar to what I did on Thanksgiving morning — at home, limited space, cold outside, no excuses.

It’s built from the same foundation as my Warrior Flow Isometrics system.

If you’ve never messed with this style before, here’s the short version:

It blends:

– Isometric strength
– Controlled yoga-based movement
– Core tension and joint integrity
– Real-world, usable strength

You’re building strength and mobility at the same time — not just stretching for the sake of stretching.

Here’s today’s Warrior Flow Isometrics Workout:

Hold each exercise for 30 seconds, broken into different positions—10 seconds in each position. Rest 15 seconds, then move to the next exercise. Rest 60 seconds between rounds; do 3 rounds total:

Crescent Lunge Hold

• Position 1: High Lunge – Slightly bent front knee, back leg extended, spine tall.
• Position 2: Mid Lunge – Lower the hips, bending the front knee further.
• Position 3: Low Lunge – Sink completely into the lunge with a 90-degree angle in the front knee.

Warrior III Bend and Straighten Hold

• Position 1: Bent Leg – Begin with the back leg bent and close to the planted leg, arms reaching forward, core tight.
• Position 2: Extended Leg – Slowly extend the back leg fully, reaching into Warrior III position, with arms and back leg creating a straight line.

3-Position Push-Up Hold

• Position 1: High Push-Up – Full plank with arms fully extended.
• Position 2: Mid Push-Up – Lower halfway, elbows bent at 90 degrees.
• Position 3: Low Push-Up – Lower to just above the ground.

Locust Pose Hold

• Position 1: Low Lift – Chest, arms, and legs slightly lifted.
• Position 2: Mid Lift – Arms and legs parallel to the floor.
• Position 3: Full Lift – Lift as high as possible, squeezing glutes and back.

Dead Bug Hold

• Position 1: Arms and Legs Up – Hold with arms up and knees bent.
• Position 2: Extend Right Arm and Left Leg – Lower without lifting the lower back off the floor.
• Position 3: Extend Left Arm and Right Leg – Repeat on the other side.

OPTIONAL FINISHER – HIIT Workout #1 (can also do on off day):
30 seconds kettlebell squat -> press (alternate sides each set) or burpees or other high-intensity move, followed by 60 seconds rest.
Repeat 8 times.

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If you’re stuck in your basement, garage, or living room because of weather… this one will hit.

Now, real quick — here’s where all of this is headed long term:

Kettlebell.
Isometrics.
Steel mace.
Yoga.
Recovery.
Even the Sober Warrior work.

It’s all one unified system for strength, movement, and resilience — just expressed through different tools.

On that note…

Over the past couple of months, I’ve been going through a steel mace certification process to deepen my own training and coaching with the tool. Right now, I’m finishing up the final video submissions for that.

I’m not formally rolling out standalone steel mace programs yet.

But here’s what I will do:

If you grab Warrior Flow Isometrics using the link below, I’ll include a bonus package of steel mace flows I’m personally developing and training with right now.

You’ll get:
– The first two steel mace flow recordings immediately
– Plus all remaining recordings as I finish them over the next month

No extra charge — just a bonus for people inside Warrior Flow.

Use this link -> Warrior Flow Isometrics + Steel Mace Bonus

– Forest

Today I’m going to give you a sample sequence from my 8-Minute Lower Back Fix program. This is Week One, Day Three.

This one is surprising because it’s one of those routines where, if you do it in the right order with the right muscle activation, it can instantly reduce tension and make your lower back feel a little better.

Whether your back pain is coming from tight hips, posture/anterior pelvic tilt, stiffness, old injuries, disc issues, or a little combination of everything (which is very common), this can be helpful.

As always, use caution. If any of these are contraindicated for you, don’t do them. This is not medical advice.

That said, for a lot of people looking for some relief, it can be a great way to build your core and alleviate lower back discomfort in a safe, effective way.

Here’s the routine:

1. Bridge Hold – 20–30 seconds
— Lie on your back, lift your hips, and squeeze your glutes.
— Bonus: Wrap a mini loop band around your knees and press outward for extra glute activation if you have one available.

2. Modified Side Plank
— Roll to your side. Knees bent, elbow under your shoulder.
— Lift your hips off the floor. Brace your core.
— Knees, hips, and shoulders should form a straight line.
— Great anti-rotation drill that strengthens the deep core.

3. Seated External Hip Rotation Stretch
— Sit on the floor if you’re flexible, or on a chair if your hips are tighter.
— Cross one ankle over the opposite knee.
— You can pull the knee up or gently press it down to feel the stretch in different areas.
— You can also lean forward slightly.

4. Modified Standing Pallof Press (at-home version)
— Use a small household object—like a gallon of milk, backpack, or light kettlebell.
— Hold it at chest height. Stand tall, bend your knees slightly, and brace your core.
— Slowly press your hands straight out in front of you.
— Keep your core tight and don’t let your body rotate or sway.
— Bring the object back to your chest with control and repeat.

This is the type of stuff you’ll find in 8-Minute Lower Back Fix — simple, intelligent progressions that take just a few minutes a day. You can do them at home, before you lift, at the gym, or wherever you train.

If you want the full course with follow-along videos, daily routines, and the structured 28-day progression, click the link below and grab it now:

-> 8-Minute Lower Back Fix

Give this sequence a try today — I think you’ll feel the difference.

– Forest

Let’s talk about something you’ve probably heard a million times:

“If your lower back hurts, you need to strengthen your core.”

That advice is 100% true… but most people interpret it completely wrong.

They hear “core” and think crunch machines, sit-ups, planks for 2 minutes, hanging leg raises, ab wheels, or “burn the abs!”- type stuff.

Now — before I go any further — there’s nothing wrong with those movements if your goal is visible abs. If you’re bodybuilding or trying to look like a cover model, those exercises can absolutely help you build the muscles that show.

But here’s the mistake:

“Show core” (your six-pack) is NOT the same thing as your “go core” (your deep stabilizers).

Your six-pack muscles flex your spine, making your abs look good.

Your deep-core muscles stabilize your spine, protect your lower back, and keep you strong when you hinge, squat, rotate, carry, or lift anything heavy.

And these two systems are VERY different.

This is where people get tripped up. They hear “strengthen your core for lower back health,” then go hammer a bunch of crunches or sit-ups, never touch the deep stabilizers, and wonder why their back still feels stiff, cranky, or vulnerable.

Here’s the truth: if you want to fix or prevent lower back pain, you need a stable spine, not a flexed one.

This is exactly what world-renowned spine researcher Dr. Stuart McGill teaches. His focus is on anti-movement: anti-extension, anti-rotation, anti-lateral flexion.

Meaning: your core’s job isn’t to curl forward (like a crunch). It’s to resist movement so your spine stays safe under load.

And one of McGill’s most effective neutral-spine exercises is the McGill Curl-Up.

Most people know the basic curl-up, but the McGill version is completely different. It’s not a flexion exercise at all — it’s a neutral-spine stability drill designed to keep the lower back from bending.

Key aspects of the McGill Curl-Up:

It maintains lumbar neutrality: the goal is to keep the spine in its natural neutral curve and avoid bending or flattening the lower back.

Hands under the low back provide feedback so you can feel if the spine is trying to move.

You lift your head and shoulders only slightly by engaging the core — not by curling the torso forward.

It focuses on spinal stability and stiffness, strengthening the core in a way that protects the spine instead of bending it.

How to perform it:

— One leg straight, one knee bent
— Hands under the small of your back
— Lift only your head and shoulders slightly off the ground
— Hold for 10 seconds

You’ll feel this in the deep stabilizers that actually protect your spine—not your six-pack.

This is the kind of “go core” work that actually fixes lower-back tightness and makes you more resilient during deadlifts, swings, squats, rows, runs, and even just bending over to pick up a sock.

It’s the difference between having a body that looks strong… and a spine that moves strong.

And this is just ONE example of what we build into the 8-Minute Lower Back Fix.

The program blends McGill-style core stability, hip mobility, controlled movement, activation drills, breath mechanics, and yoga-based resets into a routine that takes less than 10 minutes a day.

If you want the follow-along videos, daily sequences, and the whole 28-day progression, you can grab it here:

-> 8-Minute Lower Back Fix (on sale this week)

Talk soon,
Forest

Why is this a “tabata-complex” workout?

Because it combines the science-backed tabata training method with the muscle-and-fat-loss-burning power of complex training.

Whether you want to drop stubborn weight, perform better in your workouts, or just feel strong and athletic again, this approach gets you there—fast.

**For a limited time only, when you grab the new Kettlebell Tabata Trifecta bundle, you’ll get all three programs (1.0, 2.0, and 3.0)—plus my 16/8 Intermittent Fasting Workshop –>> Learn more here

This kettlebell protocol delivers massive results in minimal time—helping you build muscle, shred fat, and level up your conditioning in as little as 20 minutes a day.

Here’s a sample workout you can try today:

Kettlebell Inferno: Tabata Complex

PART 1 – TABATA

• 20 seconds: KB goblet squats (recommended weight = 12-16k women / 20-24k men)
• Rest: 10 seconds
• 20 seconds: KB renegade rows (switch sides/hands each rep; single KB, recommended weight = 8/12k women / 16-20k men)
• Rest: 10 seconds Repeat four sets.
• Rest 1-2 minutes.
• Then repeat for a total of 2 Tabata rotations.

PART 2 – TABATA

• 20 seconds: Two-hand KB swings (recommended weight = 16-20k women / 24-32k men)
• Rest: 10 seconds 20 seconds: “RKC plank” (hold tight!)
• Rest: 10 seconds
• Repeat four sets.
• Rest 1-2 minutes.
• Then repeat for a total of 2 Tabata rotations.

PART 3 – COMPLEX

• Turkish Get-Up (to the top of the movement)
• 5 snatches (same side, “flow” directly from get-up) OR 5 one-arm KB swings
• Turkish Get-Down (return to the ground)
• Repeat on the other side.
• Complete 4 rounds for time.

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This workout is just the beginning. Inside the Kettlebell Tabata Trifecta, you’ll unlock:

— Kettlebell Tabata 1.0 – Build your base and master the Tabata method
— Kettlebell Tabata 2.0 – Increase intensity and conditioning
— Kettlebell Tabata 3.0 – Peak performance-level programming
— BONUS: 16/8 Intermittent Fasting Workshop – Learn how to combine smart nutrition with your training for faster results

With these programs, you’ll:

• Burn fat up to 38% faster than traditional workouts
• Train anywhere with just two kettlebells
• Get lean, strong, and conditioned—without long gym sessions

Click here to grab your Kettlebell Tabata Trifecta now → [Next Page]

Here’s to finishing the year strong—and training smarter in 2025.

– Forest Vance, MS
Certified Kettlebell Instructor
FVT Warrior Wellness | KettlebellBasics.net

If you want to feel like Captain America — powerful, lean, and athletic — try this workout today.

It’s from my Hero Mode Kettlebell bundle, specifically the “Super Soldier Conditioning” (Dirty 30’s Challenge 2.0) — inspired by Chris Evans’ training for Captain America.

This one’s perfect for people 40+ who want to:

• Build real-world strength that translates beyond the gym
• Torch fat while preserving muscle
• Move better and feel athletic again — without pounding your joints

“Dirty 30” Strength Chipper

Perform all reps of each move before moving on to the next.
Rest as needed to keep good form.
Record your time to track progress.

1. Double KB Rack Squats – 30 reps (Women: 16k+, Men: 24k+)
2. 1-Arm Overhead Press – 30 total (15 each side)
3. Bodyweight Split Squat – 30 total (15 each side)
4. Hand-to-Hand KB Swing – 30 total (15 each side)
5. Forward & Back Plank Drag – 15 each side (fwd + back = 1 rep)
6. Hand-Release Push-Up to Bird Dog – 30 total (15 each side)
7. KB 1-Arm Row – 30 total (15 each side)
8. Bodyweight Walking Lunges – 30 total (15 each side)
9. KB Burpee Deadlift – 30 reps (modify by stepping feet out)
10. ½ Turkish Get-Up – 30 total (15 each side)

Challenge yourself: Post your time and see if you can beat it next week.

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This is just one of over 120 workouts inside the Hero Mode Kettlebell bundle.

Each program is themed around an iconic action hero — blending strength, endurance, mobility, and recovery — the same qualities that keep you performing like a beast in your 40s, 50s, and beyond.

What You Get Inside the Hero Mode Bundle

10 Complete Training Plans, including:

— Thor’s Hammer Strength (1000 Rep Showdown) — raw power + high volume
— Superman’s Iron Will (28-Day Upper/Lower Split) — lean muscle + full-body strength
— Hobbs’ Muscle Mayhem (28-Day GAINZ Challenge) — mass-building and brute strength
— John Wick’s Relentless Pursuit (28-Day AMRAP Challenge) — endurance + stamina
— Captain America’s Super Soldier Conditioning (Dirty 30’s Challenge 2.0) — high-intensity + agility
— Mad Max Fury Road (Filthy 50 Challenge 2.0) — grit + full-body conditioning
— Black Widow’s Agility Training (28-Day PHA Challenge) — flexibility + mobility
— Mission: Impossible Mobility (28-Day LAIT Challenge) — body control + functional movement
— Rocky’s Recovery Regimen (Kettlebell Training Camp Challenge v2) — mobility + rebuilding
— Wolverine’s Healing Factor (Recovery and Rebuilding Challenge) — restoration + regeneration

Here’s the Deal

I’m retiring my kettlebell bundles.
They’re awesome — but honestly, they’re too good of a deal.

Each program normally sells for $29–$37 — you get all 10 for just a few bucks each.

We already retired the Gladiator Games bundle. It’s gone.
Now it’s Hero Mode’s turn.
After this week, this one disappears forever.

-> Grab the Hero Mode Kettlebell Bundle Before It’s Gone

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

PS – Each of these programs was designed to make you strong, mobile, and resilient — not broken down. If you’ve been waiting to grab this deal, this is it.
PPS – Once Hero Mode retires, it’s gone for good — get your copy now.

This clip is from a session I filmed for our training staff at FVT Warrior Wellness, where I run them through the monthly programming we use in our small group workouts. This piece is the conditioning finisher — simple, fun, and it’ll light you up.

How it works:

• Line up kettlebells from 8–32 kg.
• Do 10 swings every 45 seconds, then move to the next bell in line.
• Repeat for 10 rounds = 100 total swings.

The challenge is to keep your form tight as you rotate through different weights. I first picked this one up from Dan John at an RKC certification — and it’s been a go-to ever since.

I love this finisher because it forces you to manage fatigue while still executing clean reps. You get the metabolic hit of changing loads but the focus of just one movement (swings). And it’s scalable — on a lighter day, you might start at 8 kg; on a heavy push, maybe begin at 20 kg and go upward. This is exactly the kind of conditioning I build into Gladiator’s Edge Kettlebell — carefully structured progressions, program templates, and guidance around when to push the intensity or dial it back. The bundle is retiring soon, so now’s the time to grab access while it’s still available:

–>> https://forestvance.lpages.co/gladiators-edge-kettlebell-last-chance-sale/

A few coaching tips:

• Hinge, don’t squat — your hips drive the motion.
• Keep tension through the core — no rounding or overarching.
• Re-grip cleanly each round, let the bell settle.

Finishers like this aren’t just “extra.” They’re strategic tools. In Gladiator’s Edge you’ll find workouts that combine finishers, progression logic, and recovery weeks so you keep building strength without overdoing it. If you’ve been thinking about grabbing the system, this is the final chance to get the full bundle:

–>> https://forestvance.lpages.co/gladiators-edge-kettlebell-last-chance-sale/

Try the 10 × 10-swing protocol tomorrow and see how it feels. Note your heaviest and lightest weights, any form breakdowns, and which weight jumps felt hardest. That kind of reflection is exactly what makes the Gladiator’s Edge approach so effective — it’s structured, intentional training that keeps you progressing for the long haul.​

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Today kicks off Day 1 of my Labor Day Flash Sale!

Project Bodyweight³ (Cubed) is on special for today only – plus, you’ll get my No Gym? No Excuse! guide FREE.

Grab it here now:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Sample Workout – 23-Min At-Home Bodyweight Power Session

PART 1 – Chin-Up Ladder
1 rep → rest 30 sec
2 reps → rest 45 sec
3 reps → rest 60 sec
Repeat 3x
(Too easy? Try 2/4/6 instead)

PART 2 – Upper Body Complex (3 rounds)
• 30 mountain climbers
• 20 push-ups
• 10 spiderman climbs
• 5 burpees

PART 3 – Lower Body Complex (3 rounds)
• 10 squat jumps
• 10 reverse lunges / leg
• 10 step ups / leg
• 20 bodyweight squats

Total time: about 23 minutes. Legs = toast. Core = fried. Lungs = burning.

That’s just a taste of what’s inside Project Bodyweight³ — a full 21-week system designed to help you shred fat, build lean muscle, and get athletic again.

Grab today’s deal before midnight:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Talk soon,
Forest

Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells?

Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

How is this possible? A few quick keys:

• Consistency → showing up for the right KB workouts each week
• Customization → built around your level, time, equipment, injuries
• Nutrition → the right calories/macros + food you’ll actually eat
• Accountability → daily check-ins so you stay on track

That’s the difference between a cookie-cutter $29 program and a personalized plan.

If you’re ready to make this happen — Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

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

PS – Here’s a real example of what a week 3 workout from a coaching client looked like — and why each piece was there:

Warm-up (5 minutes)

• Glute bridges x12 → activate glutes, open tight hips
• 90/90 hip openers x5/side → mobilize hips before swings/snatches
• Cat-cows x8 → get spine moving before hinging
• Shoulder dislocates (band or PVC) x10 → prep shoulders for overhead work

Built for this client who had tight hips and rounded shoulders from desk work.

Main Lift (KB Snatch, 10×5/side)

• Start with 16kg (35 lbs) KB
• Focus = smooth form, controlled breathing, building volume safely

By week 3 we’d already established a base with swings/cleans – this was the logical next step.

Accessory Strength (Core Stability, 3 rounds)

• Plank hold, 30 sec
• Side plank, 20 sec/side
• Hanging knee raises x8 (or lying leg raises if equipment limited)

Core stability = protect low back, build strength for KB lifts.

Conditioning Finisher (8 min AMRAP)

• 10 KB swings (moderate weight)
• 10 push-ups (hands elevated on bench)
• 100m fast walk or march in place (low impact option)

The client wanted extra conditioning without hammering the knees.

Mobility Cool-Down (5 minutes)

• Standing calf stretch, 30 sec/side → loosen ankles (helped knee stability)
• Couch stretch, 30 sec/side → open quads/hip flexors from sitting
• Single-leg balance drill, 20 sec/side → improve knee stability
• Supine hamstring stretch, 20 sec/side → relieve tight posterior chain

Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells? Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

Want to know one of the most significant differences between someone who masters their first pull-ups at age 40+ versus someone who struggles for years?

Recovery.

Your 25-year-old self could bang out pull-up attempts daily and recover overnight. Your 40+ self needs a more innovative approach.

Here’s the “cheat code”:

Example from Track 1 (Beginner – 0 Pull-Ups):

-> Click here to check out the full “Operation Pull Up” Zero-to-20 Pull Up Plan​

Day 1: Hollow holds + Ring rows + Assisted pull-ups

Day 2: Bar hangs + Slow negatives + Flexed-arm holds

Day 3: Self-assisted pull-ups + Progression work

Then you rest and repeat the cycle.

Notice the pattern? Each day targets different movement patterns and energy systems. You’re not just “doing pull-ups” – you’re building:

-> Core stability (hollow holds)

-> Grip strength (bar hangs)

-> Eccentric control (negatives)

-> Full range strength (assisted reps)

(This is just one example from the beginner track – each of the 6 tracks has completely different progressions based on your current ability level.)

When you respect your body’s recovery needs and train the RIGHT movement patterns for YOUR level, you progress FASTER than the young guys grinding random pull-up attempts every day.

Inside Operation Pull Up, every single workout is mapped out with this recovery principle built in. Each exercise, each rep count, each rest period – all designed specifically for 40+ individuals at every skill level.

Plus, you get the Kettlebell Tabata bonus that burns fat 38% faster in just 20 minutes. Still on “stand-alone launch” pricing for everything. Grab your copy here:

> “Operation Pull Up” Zero-to-20 Pull Up Plan​

Here’s to your first pull-up breakthrough,

— Forest Vance, MS – Former Pro Football Player – Owner, FVT Warrior Wellness – Creator, Operation Pull Up​

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