You may have seen people do the “Sally Up – Sally Down” Challenge before.

Sometimes they do it with push-ups. Sometimes with other exercises.

My version? Kettlebell goblet squats.

I actually filmed this back during the pandemic, of all times, when both of my gyms were shut down, and I was sitting in my garage all day filming content and leading Zoom workouts.

That’s where this one came from.

And I keep coming back to it. It’s a great finisher. I use it regularly in my kettlebell boot camp groups. I even programmed it as a finisher for an online coaching client just today, and we used a variation of it in our group workout this morning.

Here’s how it works:

1 – Grab your kettlebell and get into a goblet squat position. I used a 24kg. Scale up or down based on your level. Bodyweight works too if you’re just getting started.

2 – Hit play on “Flower” by Moby.

3 – Every time the song says “Sally Up” you stand up. Every time it says “Sally Down” you squat down. Hold the bottom position on every “down.”

The song is 3:27 long.

That’s your workout.

And here’s the thing.

This is just a tiny taste of the type of stuff inside the Ageless Warrior Kettlebell Boot Camp.

It’s not just about programming. It’s about doing stuff that’s fun, interesting, and keeps people engaged and coming back. That’s what this workout is all about.

-> Ageless Warrior Kettlebell Boot Camp

Talk soon,

– Forest

Here is a sample workout from the Kettlebell Boot Camp Workouts course, on sale now:

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Sample Kettlebell Boot Camp Workout

Warm Up

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

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 squat cleans
5 KB renegade rows (each arm)
10 walking overhead KB lunge

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

Part 3: Kettlebell abs circuit

1/4 Turkish get-ups
plank hold

Do as many reps as you can of each exercise in 30 seconds (per side on the get ups). Rest for 15 seconds between 
Do 3 rounds total.

Cooldown

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 213+ more kettlebell workouts like this one, I recommend you check out:

=> Kettlebell Boot Camp Workouts

Train hard, talk soon! –

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

For years, I’ve kept a personal go-to training notebook of my favorite kettlebell workouts.

Whenever I created a workout that clients loved…

Whenever I found a challenge that kept people coming back for more…

Whenever I built a program that helped people get stronger, leaner, fitter, and more athletic…

It went into the notebook.

After a while, I also noticed something interesting.

The workouts that worked best for my clients in their 40s, 50s, and beyond weren’t always the same workouts that worked best for younger athletes.

Don’t get me wrong.

They still wanted to build strength.

They still wanted to burn fat.

They still wanted to feel athletic and move well.

But they didn’t want endless burpees, endless jumping, and workouts that left their knees, hips, shoulders, and lower back feeling wrecked for three days afterward.

They wanted something different.

Challenging… but sustainable.

Fun… but effective.

Varied… but intelligently programmed.

Case in point:

300-Rep KB Bootcamp Workout (for the 40+ athlete)

Do as many reps of each exercise as possible in 60 seconds. No rest between moves. Running clock. Three rounds total. Think you can hit 300?

• Kettlebell Ballistic – SET 1 = clean; SET 2 = one hand swing; SET 3 = high pull / snatch
• Push-Ups – SET 1 = wide; SET 2 = narrow; SET 3 = regular
• Kettlebell Lunges – SET 1 = reverse goblet; SET 2 = walking goblet; SET 3 = lateral suitcase (switch sides halfway)
• 1-Arm Kettlebell Rows – SET 1 = regular; SET 2 = palm facing forward; SET 3 = palm facing back (switch sides halfway)
• Jumping Jacks – SET 1 = regular; SET 2 = X-jacks; SET 3 = seal jacks

Get full exercise breakdowns plus warm-up, cool-down, and finisher for the workout above, plus 213+ more kettlebell boot camp workouts for the ageless warrior, right HERE.

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That’s exactly what led me to build the new Ageless Warrior Kettlebell Boot Camp program.

It’s a complete collection of my best kettlebell boot camp workouts, challenges, and training systems, designed specifically for men and women over 40.

214+ workouts just like today’s free sample, across multiple training styles:

• OG KB Boot Camp Workouts
• Over 50 Kettlebell Workouts
• 300 Challenge Kettlebell Workouts
• EMOM Afterburn Kettlebell Workouts
• PHA Kettlebell Workouts
• Ageless Warrior Kettlebell Workouts
• Body Revival Kettlebell Workouts

…and a lot more.

20-30 minute sessions. 3-4 days per week. Enough variety to keep your training fresh for months.

Check it out here:

-> Ageless Warrior Kettlebell Boot Camp, Limited Time Launch Sale

— Forest

It’s Monday.

A fresh start, a new week — and you get to decide how it begins!

One thing you can do right now: save this 20-Minute Ageless Warrior Kettlebell Boot Camp Workout and give it a try.

Before I hand it over, two quick things:

1. Project Bodyweight was a huge success this weekend. The promo has ended but the program is still available, and the price has only gone up slightly. If you want a full library of bodyweight STRENGTH focused workouts for the summer (that are also a great change of pace and easy on the joints), it’s still a great deal. Grab it HERE.
2. I have a brand-new Ageless Warrior Kettlebell Boot Camp program dropping this week. This is a kettlebell boot camp system built specifically for people in their 40s, 50s, and 60s who want to gain lean muscle and torch calories in 20 to 30 minutes with one or two kettlebells. Your own kettlebellboot camp, anytime, any place. Stay tuned 😉

Now, the workout:

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WORKOUT 1: 20-MINUTE AGELESS WARRIOR KETTLEBELL BOOT CAMP

WARM UP

• Cat/cow
• Down dog to bear plank hover
• KB goat-bag swing to sumo deadlift
• Halo

PART 1: POWER

5 to 7 rounds, 12 to 15 reps per set, starting each set on the minute (EMOM style)

• Two-hand swings or 1-arm swings

Recommended weights:

• Beginner: 12 to 16 kg (men), 8 to 12 kg (women)
• Intermediate: 20 to 24 kg (men), 12 to 16 kg (women)
• Advanced: 24 to 32 kg (men), 16 to 20 kg (women)

PART 2: STRENGTH & CONDITIONING

3 rounds

• Split squats (30 sec/side) or Goblet squats (60 sec), progressing depth and/or weight

Recommended weights:

• Beginner: 8 to 12 kg
• Intermediate: 12 to 20 kg
• Advanced: 20 to 28 kg

Rest 15 seconds, then:

• Burpees (30 sec, modify as needed)

Modifications: box/bench burpee, step-back burpee, wall burpee

PART 3: CORE & STABILITY

3 rounds

• Rack march/carry (30 sec/side)

Rest 15 seconds, then:

• Supported side plank (30 sec/side)

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Save that one and give it a go.

And keep in mind, this is just one workout from a full system that’s coming out soon.

If that has your attention, stay tuned.

And if you really want the complete experience, and you haven’t already, grab Project Bodyweight. You’ll have a full library of strength-focused bodyweight workouts to build a foundation, and when you’re ready to load it up with a kettlebell, the boot camp workouts will be right there waiting for you.

Peace out. Talk soon.

— Forest Vance
Creator, Project Bodyweight
Creator, Ageless Warrior Kettlebell Boot Camp System (drops this week)

If you have been training hard for any length of time, you probably have a list.

Sore ankles. Stiff knees. Achy hips. A lower back that never fully feels right. A shoulder that is always one bad rep away from a real problem.

And at some point, you just accepted it. That is the cost of training hard. That is just how your body feels now.

I had that list for years.

Then, about a year ago, I went to a week-long bodyweight/movement certification. There were no barbells, no kettlebells, just bodyweight-based training, for the whole week.

By day three, I noticed something.

The list was, for the most part, gone.

My ankles, knees, hips, and shoulders — felt GREAT!

And it hit me that a lot of what I had accepted as normal was not just wear and tear from training hard. It was also likely something like chronic inflammation from constant heavy loading. And I had been living in it so long I forgot what it felt like without it.

Now, don’t get me wrong. I am not saying drop the kettlebells. There are unique benefits of training with them that you can’t easily replicate elsewhere.

The point is that your body sometimes needs a different stimulus. And when you give it that, things calm down in ways you did not even realize they needed to.

Here is a sample workout from the system I have been using with clients ever since:

Project Bodyweight SHRED: Week 2 / Workout A

Part 1: Do as many reps as you can of each exercise in 50 seconds. Rest 15 seconds between exercises. Rest 60 seconds between rounds. Do four rounds total.

• BW Bulgarian Split Squats (25 sec per side)
• Alternating Spider Climbs
• Single Leg Deadlift (alternating legs)
• Double Burpee (two push-ups on every rep; elevate hands / modify burpees as needed)

Part 2: Do as many reps as you can of each exercise in 20 seconds. Rest 10 seconds between exercises. Do six rounds of the pair.

• Sit Outs (start with lower body – only variation; progress to opp hand/leg)
• Hollow Holds (pick the version that’s right for you)

(Full video demos for every exercise are included in the complete program.)

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That is the training style in Project Bodyweight Cubed, on sale this week only.

You get a full 12-week, progressive bodyweight-based program, full follow-along videos, and more.

If your body has been running that same list, check it out:

-> Project Bodyweight Cubed

— Forest

Summer is here, and one of the most useful things you can have in your back pocket is an anywhere, anytime bodyweight workout. Whether you are traveling, working around a crazy schedule, or just want to get outside and move, bodyweight training is always there for you.

This week I have my Bodyweight Cubed course on sale. Tons of workouts, professionally filmed follow-along videos you almost certainly do not own, and a lot more:

-> Project Bodyweight³ (Cubed)

But first, try this one on for size:

The Deck of Pain

• Hearts: Push-Ups
• Spades: Air Squats
• Diamonds: Sit-Ups
• Clubs: Jumping Jacks
• Jokers: 15 Burpees

Flip a card, do that many reps. Face cards = 10. Aces = 15. Work through the whole deck.

Simple, brutal, and zero equipment.

If you like it, you are going to love the full course:

-> Check out Bodyweight Cubed here

— Forest

It’s June 7, and for all practical purposes, summer is here.

Vacations coming up, weekends at the lake or the beach or the pool, and suddenly you’re thinking a little more about how you look and feel with your shirt off or in your summer clothes.

If that’s you right now, here’s exactly what I’d do if I had 28 days and wanted sharper abs, a flatter stomach, and a midsection I actually felt good about:

Step 1: Lock in a consistent training routine built around your abs.

..like my 4-week Kettlebells for Abs program.

Here’s a sample (you can pull finishers like the one below to tack on to your existing training plan, OR you can use the full training plan focused 100% on KBs for Abs):

Do as many reps as you can in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. 4 rounds total.

— Single-arm KB swing (right side)

— Spider climbs

— Single-arm KB swing (left side)

— V-sits (hold for time OR slow controlled reps)

Power on the swings, rotational stability with the spider climbs, and ab endurance to finish each round.

(Strong abs improve your posture, and better posture automatically makes you look leaner and more defined!)

Step 2: Get your food dialed in.

Inside my 4-week Kettlebells for Abs program, you also get the full 20 Pounds in 6 Weeks Challenge nutrition course at no extra charge.

(People paid $99 to go through that program when we ran it live!)

It walks you through your protein targets, meal timing, calorie approach, and gives you a real plan based on where you are right now.

Whether you use my meal plan or your own, the main #1 key is – training alone won’t cut it, you need to have the food dailed in too.

Step 3 (bonus): “Little-known” hacks that will accelerate your results

Here are three tricks from my recent Mindful Eating series I wanted to share as a bonus – these can help you actually STICK to your meal plan (and get the results):

Trace the chain. There’s always a chain when it comes to eating choices: a trigger, a thought, a feeling, then the behavior. When you learn to identify what’s actually kicking it off, you can interrupt it before it ever gets to food.

Surf the urge. A craving is a wave. It peaks and it passes, usually within 10 to 20 minutes. Most people white-knuckle through it or cave. Urge surfing teaches you to ride it out without acting on it, and it gets easier every time you practice it.

Redesign your environment. Your surroundings are running your eating habits more than your decisions are. What’s visible on your counter, what you buy at the store, where food lives in your house. Change the environment and you change the behavior without needing more discipline.

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That’s exactly what I’d do if I had 28 days and wanted sharper abs, a flatter stomach, and a midsection I actually felt good about.

Simple, focused, and built for where most of us are right now: motivated, short on time, and wanting to show up looking and feeling our best this summer.

And if you want the complete blueprint, my Kettlebells for Abs course is on sale this weekend at the link below:

-> 28-day KBs for Abs “Summer Ready” Sale​

— Forest Vance | Kettlebell Expert | Over-40 Specialist

ForestVanceTraining.com | KettlebellBasics.net

As follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.

And today I wanted to show you a sample workout from the program.

I call this one:

Spartan 50 Kettlebell Workout #1

In ancient Sparta, the Gerontes were the elder statesmen of the Gerousia—the council that helped govern the city-state.

These were respected warriors, leaders, and citizens who had spent decades building strength, resilience, and wisdom.

And while we don’t know exactly what their training looked like, this is the kind of workout I imagine would fit that spirit.

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Spartan 50 Kettlebell Workout #1

Warm-Up

2-3 Rounds

• Squat with Chest Opener
• Jumping Jack Variation
• Kneeling Hip Flexor Stretch with Reach
• Plank Hold

One of the biggest mistakes I see people over 50 make is rushing into the workout.

At 25, you could get away with that.

At 55, it’s a great way to tweak a shoulder, back, hip, or knee.

That’s why we spend extra time getting the body ready before we start.

Part 1

4 Rounds

30 sec Turkish Get-Up (or Half Get-Up) – Right Side

15 sec Rest

30 sec Turkish Get-Up (or Half Get-Up) – Left Side

15 sec Rest

30 sec Kettlebell Deadlift or Swing

15 sec Rest

The Turkish Get-Up is one of my favorite exercises for people over 50.

It builds shoulder stability, core strength, coordination, balance, and confidence getting up and down off the ground.

And I give you multiple options depending on your current fitness level.

Part 2

4 Rounds

30 sec Split Squat Variation

15 sec Rest

30 sec Single-Arm Kettlebell Row (Right)

15 sec Rest

30 sec Single-Arm Kettlebell Row (Left)

15 sec Rest

For the split squat, you can choose:

• Bodyweight Split Squat with Stability Support
• Kettlebell Split Squat
• Goblet Kettlebell Split Squat

This section strengthens the legs, glutes, upper back, and posture muscles that become increasingly important as we age.

Finisher

4 Minutes

Every Minute on the Minute

4 Total Rounds

• Single Kettlebell Clean
• Squat
• Press
• Set Bell Down
• Burpee (or Modified Burpee)

This is what I call a Total Body Attack.

You get strength.

You get conditioning.

You get coordination.

And you get a little bit of grit.

All without spending an hour beating yourself into the ground.

Cool Down

• Side-Lying Quad Stretch
• Lying Hamstring Stretch
• Lying Hip Stretch

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The philosophy behind Over 50 Kettlebell Revolution is:

— Build strength.

— Improve mobility.

— Increase endurance.

— Protect your joints.

— And continue doing the activities you love for decades to come.

If the 300 Kettlebell Challenge feels a little too advanced right now, this is where I’d start.

Check out Over 50 Kettlebell Revolution at the link below:

-> Over 50 KB Revolution

Talk soon,

— Forest

PS – Over the last week or so, I’ve been talking a lot about my new 300 Kettlebell Challenge.

We have close to 100 people participating in this round, which is awesome.

That said, I also received quite a few emails from people saying things like:

“I’m 55.”

“I’m 62.”

“I’m just getting back into training.”

“I’ve got a few aches and pains.”

“I’m not sure I’m ready for the full 300 Challenge.”

And honestly, that’s fair.

The 300 Kettlebell Challenge is a great program, but not everybody is in the same place.

Sometimes the smartest thing you can do is spend a few weeks building a solid foundation first.

That’s exactly why I created Over 50 Kettlebell Revolution.

In fact, as a follow-up to the 300 Challenge launch, I’m putting Over 50 Kettlebell Revolution on a special sale this week.

Check out Over 50 Kettlebell Revolution at the link below:

-> Over 50 KB Revolution

Check out this 15-minute kettlebell EMOM to kick off your weekend.

This is pulled straight from one of the conditioning programs inside Firebreather Kettlebell.

I’ve had this program on a flash sale for the last few days — but today is the final day. This is the last warning. It closes tonight at midnight and goes back up to the regular price after that:

-> “Firebreather” Kettlebell (flash sale – final day)​

More on that in a second. First, the workout.

15-Minute EMOM (Every Minute on the Minute)

— Minute 1: Two-hand swings x 15

— Minute 2: Goblet squats x 10

— Minute 3: Push-ups x 10

— Minute 4: One-arm clean & press x 5 per side

— Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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Deceptively simple, right? Nothing fancy. But do it and tell me how you feel after.

Simple structure, smart programming, and enough intensity to drive real results.

You can do this Saturday morning before the day gets away from you, in the garage while the kids are busy, or right after you get back from whatever’s on the weekend agenda. All you need is a kettlebell (or two) and your bodyweight.

There are over 120 workouts like this inside Firebreather Kettlebell, organized into 10 complete training plans. That’s almost a full year of plug-and-play kettlebell programming in one bundle. Use it for yourself, use it with clients if you’re a trainer, use it as a go-to resource you keep coming back to for years:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight​

Have a great weekend! —

— Forest

PS — Even if you skip the offer, you’ve got a solid 15-minute workout to kick off your weekend. But if fat loss and conditioning are on your list, Firebreather gives you a full system to make it happen. Grab it before midnight tonight:

-> GRAB FIREBREATHER KETTLEBELL HERE —Flash Sale Ends Tonight at Midnight

I saw a clip recently of Tom Cruise training for the latest Top Gun.

Doing things like:

— Sprinting

— Climbing

— Hanging off airplanes

— Doing all of his own stunts

The guy is in his 60s.

And you look at that and think…

How is that even possible?

Well—according to Dr. Google (lol) – his training approach likely plays a large part.

My quick research says he does:

— 3 days/week of strength work

— 2 days/week of “fun”/adventure activities (running, hiking, climbing, kayaking, etc)

— high-intensity cardio

…interestingly, this is VERY similar to the format we use in Ageless Action Hero Kettlebell.

Here’s an example workout in that style:

(This is not Tom Cruise’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Mission Ready Foundation inside the full Ageless Action Hero Kettlebell program.)

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20-Min “Tom Cruise” Mission-Ready Kettlebell Circuit

1 – Turkish Get-Up

Do 1 rep right, 1 rep left. Alternate sides until you hit 4 reps per side total.

Start lighter and build up if possible.

Recommended weights:
Men: 16–24 kg
Women: 8–16 kg

If you’re new to TGUs, drop the weight and focus on form first.

2 – Down-the-Ladder Strength Circuit

(Rest as little as possible. Rest ~60 seconds after one full ladder. Repeat for 2 total rounds.)

5 cleans (R)
5 presses (R)
5 single KB rack squats (R)

5 cleans (L)
5 presses (L)
5 single KB rack squats (L)

Then 4 each…
Then 3 each…
Then 2 each…
Then 1 each…

Same sequence all the way down.

Recommended weights:
Women: 10–12 kg
Men: 16–20 kg

3 – 100 Kettlebell Swings

Complete in as few sets as possible.

Example:
5×20, 10×10, etc.

Recommended weights:
Women: 16–20 kg
Men: 24–32 kg

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Get the full Ageless Action Hero Kettlebell program at the link below while it’s still on special March 2026 Launch Pricing:

–>> Ageless Action Hero Kettlebell

— Forest