Have you heard of 10-20-30 interval training?

It’s the method we base our Tactical 10-20-30 Kettlebell Challenge around — which you can actually get for free this weekend when you order Kettlebell Isometrics. Learn more here:

-> Tactical 10-20-30 Kettlebell Method: Free 4-Week Program

The 10-20-30 interval training method is one of my favorite ways to train. It’s especially great for those of us in our 40s, 50s, 60s, and beyond — because it gives you all the benefits of interval training without destroying your joints.

Here’s how it works:

• 30 seconds at a lower intensity
• 20 seconds at a moderate intensity
• 10 seconds all-out sprint

You typically repeat the sequence 3 to 5 times in a row, take a short rest, and then go again.

It’s also backed by research to:

• Improve performance
• Lower blood pressure
• Reduce body fat
• Improve diabetes management
• Save time (it’s highly efficient)

Sample Tactical 10-20-30 KB Workout

PART 1
Set a timer for 60-second intervals.

• First 30 sec: easy pace
• Next 20 sec: moderate pace
• Last 10 sec: max effort
  Move to the next exercise without rest. After the full circuit, rest 60 seconds. Repeat 3 rounds total.
• H2H KB Swing → One-Arm KB Swing → KB Snatch
• Push-Ups (progress difficulty through round; e.g., incline → decline → explosive)

PART 2
Same interval setup as above.

• Alternating Reverse Lunges (BW → Add weight → Tactical Lunges)
• 1-Arm KB Rows (start light, go heavier; switch arms at 15/30/40/50/55 sec marks)
• Jumping Jacks → Jump Rope/High Knees → Double Unders (last 10 sec)

As you can see, it’s straightforward — but highly effective.

Personally, I like it because I can build up each round and really go all-out for just 10 seconds. I get way more out of that last burst than I would trying to push hard for 60 seconds straight.

If you want the entire 4-week Tactical 10-20-30 Kettlebell Program FREE, just pick up a copy of Kettlebell Isometrics at the link below:

-> Tactical 10-20-30 Kettlebell Method: Free 4-Week Program

Got questions? Hit reply and let me know.

Talk soon,
Forest

If you are looking to:

– Torch body fat
– Forge new lean muscle
– Crank your cardio
– Preserve your joints
– Cut your recovery time in half

…you are going to LOVE Kettlebell Isometrics 2.0!

Plus, when you pick up a copy this week, you’ll receive a free copy of my KB Tactical 10/20/30 program.

More info at the link below:

-> Kettlebell Isometrics + Tactical 10/20/30 = 2-for-1

Alright – let’s get to today’s free sample KB-ISO Workout.

These isometric workouts are perfect for building strength, stability, and core control without stressing your joints.

Plus, they’re surprisingly effective when you’re short on time or space:

KB-ISO Workout (free sample)

PART 1 – Do as many reps as possible of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:

• Single / Double KB goblet squats (recommended weight = 12/16k men – 8/12k women)
• ISO – Side plank w/ hip lift hold (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:

• 5 KB goblet step-ups OR alternating KB goblet lunges (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
• 10 squat jumps (react off the ground and be explosive!)
• 15 two hand KB swings (recommended weight = 20/24k men – 12/16k women)
• :30 ISO – low squat holds – add weight

PART 3 – Do as many rounds as you can of the circuit below in 9 minutes:

• 15 Single / Double KB floor press (recommended weight = 16/20k men – 8/12k women) (take a one-second pause at the top of each rep; no rest on the ground!)
• 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
• 5 burpees – “hardstyle”
• :30 ISO – low push-up holds

*Check out video walk-thrus of all the moves in the full program HERE

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Enjoy that one.

And if you’re ready to get after it, my Kettlebell Isometrics Program is on sale for a short time—plus, you get a free copy of my KB Tactical 10/20/30 program when you pick one up this week.

Grab it here while it’s still up:

-> Kettlebell Isometrics + Tactical 10/20/30 = 2-for-1

— Forest Vance, MS
Certified Kettlebell Instructor and Personal Trainer
ForestVanceTraining.com

I got a bunch of replies yesterday from people saying that workout wrecked them — in the best possible way.

A few also asked where it came from…

It’s straight out of one of the strength-focused sessions in my new training system:

-> Olympus Trials Kettlebell – https://forestvance.kit.com/posts/18-min-kb-mrt-circuit

This program draws inspiration from ancient warrior training — but it’s built for real life.

You’re not swinging a sword or fighting mythical beasts.
But if you’re ready to rebuild your strength, reclaim your edge, and forge a lean, athletic physique — this is your modern test.

What You Get:

10 complete kettlebell programs.
120+ workouts.
All built around short, brutal, highly effective sessions you can do in 20–30 minutes, 3–4 days per week.

Here’s what’s inside:

• Ares’ Battlefield Trial – High-volume strength & conditioning boot camp
• Hercules’ Relentless Trials – Progressive MRT circuits for muscular endurance
• Hercules’ Final Stand – Brutal, high-intensity strength and cardio finisher
• Zeus’ Thunderstorm – 20-in-6 rapid fat loss challenge
• Spartan 50 Fury – 50-rep grinder for mental toughness and conditioning
• Hades’ Underworld Gauntlet – Dirty 30s with a twist — full-body, relentless
• Titan’s Trial of Grit – Advanced high-rep conditioning
• Demeter’s Body Reforge – Drop fat, reveal lean muscle
• Poseidon’s Core Tsunami – Functional abs + rotational strength
• Trident of the Deep – Advanced ab and core conditioning

If you’re serious about building strength, dropping fat, and pushing your limits — without spending hours in the gym — this is the program for you:

-> Click here to check out Olympus Trials Kettlebell – https://forestvance.kit.com/posts/18-min-kb-mrt-circuit

Talk soon,

– Forest

P.S. In case you missed the workout that kicked all this off, here it is:
-> https://forestvance.kit.com/posts/18-min-kb-mrt-circuit

Give it a shot — then check out the full Olympus Trials Kettlebell system if you want more workouts like it.

Happy Monday!

Here’s a brutal, efficient kettlebell circuit straight from one of the strength-focused programs inside Olympus Trials Kettlebell — my new training system built for real-world warriors:

Kettlebell MRT Circuit: “Titan’s Trial”

PART 1 – Complete 4 Rounds:
Work for 45 seconds per movement. Rest 1 minute between rounds.

• Kettlebell Push Press – Right Side
• Kettlebell Push Press – Left Side
• Bottom-Half KB Suitcase Split Squats – Right Side
• Bottom-Half KB Suitcase Split Squats – Left Side
• Cross-Body Mountain Climbers + Push-Ups
• Jumping Jacks

Suggested Weights:

• Women: 12–16kg (push press), 8–12kg (split squats)
• Men: 20–24kg (push press), 16–20kg (split squats)

PART 2– Finisher (bonus / optional 8-Minute AMRAP):

• V-Sit Hold – 30 seconds
• Single KB “Total Body Attack” – 5 reps
  (Use same weight as split squat)

It’s tough, efficient, and hits everything — strength, power, and conditioning — in under 30 minutes.

This is just one session from the 120+ workouts inside the Olympus Trials Kettlebell bundle.

If you’re serious about building strength, dropping fat, and reclaiming your edge — all in 3–4 short sessions a week — this is the program for you:

Check out Olympus Trials Kettlebell here -> https://forestvance.lpages.co/olympus-trials-kettlebell-20/

Let me know how the workout goes!
– Forest

If kettlebells vanished tomorrow…

If I was locked up with no gear, no gym, and just a floor and a wall…

This is the exact workout I’d do to build real muscle and maintain strength.

Because muscle doesn’t come from equipment. It comes from how you train.

If you want to actually build muscle with bodyweight, here’s what has to happen:

• You train close to failure (1–2 reps in the tank)
• You create mechanical tension (slow, controlled reps)
• You accumulate enough quality volume each week
• You use progression (reps, tempo, angle, complexity)

Here’s a full-body sample from Bodyweight Beast 2.0 — one that ramps up intensity, hits every major muscle group, and gets it done in under 45 minutes:

Main Strength Work – 4 Progressive Rounds
(Rest 60–90 sec between rounds)

Round 1 – Activation / Movement Prep
Incline push-ups x 8
Bodyweight split squats x 8/leg
Table or band-assisted rows x 8
Step-ups (low height) x 8/leg

Round 2 – Strength Focus
Standard push-ups x 10
Bulgarian split squats x 10/leg
Rows under table or TRX x 10
Step-ups (add tempo or increase height) x 10/leg

Round 3 – Intensity Increases
Feet-elevated push-ups x 6–8
Bulgarian split squats (tempo or pause) x 8–10/leg
TRX or towel rows (slow negative) x 6–8
Step-ups with knee drive x 8/leg

Round 4 – Burnout / High Tension
Close-grip push-ups to failure
Split squat hold (10 sec) → 5 fast reps
Iso row hold x 20 sec → max reps
High step-ups or lunge jumps x 6–8/leg

Finisher – Core & Conditioning Ladder (3 Rounds)

Round 1
Dead bugs x 10/side
Mountain climbers x 10/side
Bodyweight squat x 15
Forearm plank x 30 sec

Round 2
Cross-body dead bugs x 12/side
Mountain climbers x 15/side
Jump squats x 10
Push-up to plank x 6–8

Round 3
Hollow rocks x 15
Fast mountain climbers x 20/side
Burpees x 6
Plank hold x 45 sec (or failure)

This isn’t a random bodyweight burnout.

It’s the same training logic I use in my kettlebell programs — just adapted for when bells aren’t an option.

Want more workouts like this?
Want the full plan with warmups, progressions, recovery, and conditioning built in?

Grab Bodyweight Beast 2.0 here:

-> https://forestvance.lpages.co/bodyweight-beast-20/

Train hard,
– Forest

Let’s clear this up:

No — it’s not a scam.
You can build serious strength and muscle using just your bodyweight — if you know how to train for it.

Need proof?

Gymnasts build world-class upper body and core strength using rings, bars, and floor routines. They train with precision, control, and progressions that develop elite-level strength-to-weight ratios.

Inmates often develop jacked physiques in tight spaces with zero equipment — just creativity, consistency, and bodyweight basics like push-ups, dips, pull-ups, and squats.

Different environments. Same result: muscle built with bodyweight.

But the how matters.

To actually trigger hypertrophy with bodyweight training, you need:

• Mechanical tension – challenging your muscles under load
• Time under tension – slow reps, pauses, eccentrics
• Progressive overload – increasing difficulty over time
• Volume – consistent, high-quality reps

Studies show: bodyweight training, when structured correctly, can match lifting for building muscle.

And if you already train with kettlebells, it fits perfectly:

• Improves mobility and joint strength — so your kettlebell technique gets cleaner
• Deloads your body while still progressing
• Adds variety and helps bust plateaus

Most people don’t train this way.

They knock out random push-ups or air squats and wonder why nothing changes.

That’s why I built Bodyweight Beast 2.0 —
A program designed to help you:

• Build muscle
• Stay athletic
• Train anywhere
• Recover better

With a smart mix of bodyweight strength, mobility, and conditioning — all structured for real progress.

→ Click here to join the Bodyweight Beast 2.0 now https://forestvance.lpages.co/bodyweight-beast-20/

– Forest

Smart Training > Hard Training (Here’s Proof)

There’s a big difference between working out and training.

Working out means you showed up, broke a sweat, and got tired.
That’s fine… but it doesn’t always move you forward.

Training, on the other hand, is targeted. It builds toward something.
It balances intensity with structure—so you don’t just feel crushed,
you actually get stronger, leaner, and more capable.

That’s especially important if you’re over 40.

Because random volume, ego lifting, and constant high-impact beatdowns?
They don’t just stop working—they start working against you.

That’s why I’ve been using a smarter structure lately in my own training—
and it’s exactly what I teach inside the Norwegian 4×4 Kettlebell Method 2.0.

Try This – KB 4×4 Conditioning Block (Week 1 / Day 2)

• 4 minutes of work
• 1–2 minutes of rest
• 4 total rounds
• Each move: :45 on / :01 transition

1. KB Squat → Overhead Press (right side)
2. Single Arm KB Row (right side)
3. KB Squat → Overhead Press (left side)
4. Single Arm KB Row (left side)
5. Skater Hops (Bodyweight or Light Resistance)

You’ll feel how this builds strength and conditioning—without trashing your joints or leaving you gassed for the rest of the day.

If you like this format, I’ve built a complete program around it:

The Norwegian 4×4 Kettlebell Method 2.0 takes this powerful structure and applies it to a full-body plan you can follow for weeks—so you can build serious strength, conditioning, and resilience in under 30 minutes a session.

It’s science-backed, joint-friendly and made specifically for people who want to train hard without burning out.

→ Click here to get the full Norwegian 4×4 KB Method 2.0 now https://forestvance.lpages.co/the-norwegian-4×4-kettlebell-method-20/

Inside the program you’ll get:

• Complete workouts based on the 4×4 structure
• Progressions for all fitness levels
• Recovery and intensity built in* Long-term performance (not short-term burnout)

→ Get the Norwegian 4×4 Kettlebell Method 2.0 here https://forestvance.lpages.co/the-norwegian-4×4-kettlebell-method-20/

Train smarter. Feel better. Build strength that lasts.

– Forest Vance, MS
Former Pro Football Player
Kettlebell Expert | Over-40 Strength Specialist

This is one of the most common questions I get:

“How many calories can I burn with kettlebells?”

Short answer?

A lot. 😅

Research shows kettlebell workouts are one of the most effective ways to burn fat and improve cardio. In fact, one ACE study found participants burned up to 20 calories per minute doing kettlebell swings.

That’s the same calorie burn as sprinting at 12 mph or running a 6 minute mile—without the joint-pounding impact.

To take that to the next level I believe Version 2.0 of the Norwegian 4×4 Kettlebell Method is one of the most effective ways to structure your workouts for maximum fat loss, strength and endurance.

This updated plan combines the science-backed 4×4 interval method with new full-body kettlebell workouts, enhanced finishers and smarter mobility flows to help you:

— Burn calories like crazy
— Boost your VO2 max by 10–20%
— Lose fat and build functional strength
— Train smarter—without beating up your joints

-> Click here to check out the new Norwegian 4×4 Kettlebell Method – Version 2.0 https://forestvance.lpages.co/the-norwegian-4×4-kettlebell-method-20/

Kettlebell training is still one of the most efficient ways to lose fat, gain strength and improve conditioning—all in one go.

Keep showing up, keep challenging yourself—and if you’re ready to take it to the next level this is the plan to get you there.

– Forest Vance, MS
Kettlebell Expert | Over-40 Specialist
ForestVanceTraining.com

P.S. Here’s a sample 4×4 workout straight from the new program (yes—you could burn 400+ calories doing this one alone):

4×4 Conditioning Block

4 minutes of work, 1–2 minutes rest. Do 4 total rounds.
Each move = :45 on / :01 transition

• KB Swings
• Walk-Out with Push-Up
• Alternating KB Reverse Lunges
• Supported Side Plank with Leg Lift
• Jog → Sprint in Place Intervals

Every Memorial Day, men and women across the country do the workout known as “Murph” to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.

Murph was one of Michael’s favorite workouts—he called it “Body Armor”—and it was popularized by the CrossFit community as part of their Hero WOD (Workout of the Day) series to pay tribute to fallen service members.

The standard Murph looks like this:

For time:

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
  (with a 20 lb vest or body armor)

We did our own version of Murph at the FVT Studio this morning—a Kettlebell Murph—and it was tough and awesome. The group really connected with the workout and it was a great way to remember and reflect.

Here’s what we did:

Kettlebell Murph – For Time:

• 1 mile run
• 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
• 200 push-ups
• 300 bodyweight squats
• 1 mile run

Beginner / Scaled Option:

• 1/2 mile run
• 50 kettlebell swings or snatches
• 100 push-ups (modify to knees or elevate hands)
• 150 squats
• 1/2 mile run

Do Murph today in remembrance of those who gave their lives in service.

Wishing you a thoughtful Memorial Day.

– Forest Vance
KettlebellBasics.net

PS – Want to get stronger, more mobile and conditioned in a smart, sustainable way?

If you liked the Kettlebell Murph—or you’re looking for a way to get lean, strong and athletic with just a few kettlebells and your bodyweight—check out my Kettlebell / Bodyweight Hybrid Strength Training program.

It’s for people who care about both performance and appearance—without wrecking their joints or needing a full gym setup.

➡️ [20-minute KB / BW “Hybrid Strength” Workouts – Flash Sale This Weekend]

Want to train for the FVT Strength Standards —even from home?

The Kettlebell / Bodyweight Hybrid Strength program is designed to help you do exactly that.

Inside, you’ll train the same core movements we test at our studio—and build the strength, mobility, and conditioning you need to hit the marks.

→ Tap here to get started (limited-time flash sale) https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/

Here’s what we test for at FVT:

Level 1 (Standard)

• KB Swings – Men: 3 x 10 @ 24kg | Women: 3 x 10 @ 16kg
• Push-Ups – Men: 15 | Women: 3
• Pull-Ups – Men: 1 rep | Women: 15-sec hold
• Burpees – 15 in 1 minute

Level 2 (Advanced)

• KB Swings – Men: 3 x 10 @ 32kg | Women: 3 x 10 @ 20kg
• Push-Ups – Men: 30 | Women: 10
• Pull-Ups – Men: 5 | Women: 1
• Burpees – 20 in 1 minute

These tests are tough—but they’re doable with the right training plan.

That’s what Hybrid Strength delivers:

• Kettlebell and bodyweight workouts that actually build toward performance
• Smarter methods like time under tension, tempo work, and joint-friendly volume
• Simple structure: just 3 sessions a week, under 45 minutes each

→ Click here to join the program now https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/

Train for something that means something.

– Forest Vance, MS
Former Pro Football Player
Founder, FVT Warrior Wellness

PS – You don’t need to be in the gym to train for the band. This program gives you the exact tools to build FVT-level strength—wherever you are: https://forestvance.lpages.co/kettlebell-bodyweight-hybrid-strength-training-2025-2/