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.)

—–

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

—–

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

Man oh man.

I just got back from Orlando a few hours ago. I was there to meet with a business group I have been part of for years – always highly valuable, and I’m glad I keep making these meetings, even with how busy life is these days.

(That was the backdrop while my flight was delayed last night, lol)

However, my flight got delayed, I got home at 430am, and now I have a full day of family stuff ahead.

Honestly? I’m a little tired.

But I appreciate it, and I love it!

That said, I didn’t want the day to get away from me without giving you this reminder — early-bird pricing for the Kettlebell 500 Protocol 28-Day Fat Loss Challenge ends TONIGHT. If you want in at the best price, click the link below:

-> “Kettlebell 500″ Protocol – Early Bird Ends Tonight

Here’s a little sample of how we finish off one of the workouts in week one of the program:

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Kettlebell Bear Complex

This is a kettlebell version of the classic barbell “bear” complex. Some people call it the Russian Bear. Either way, it’s a classic for a reason.

Here’s how it works:

With one bell (or two), you’ll do:

• Do 1 rep of each, one move after the other, “complex” style – Clean + Rack Squat + Push Press + Rack Squat + Push Press
• Repeat 5 times
• (if single ‘bell) – repeat on side #2; rest 60-90 seconds
• (if double ‘bells) – rest 60-90 seconds

—– then repeat the full sequence for 5 rounds total.

ALSO – your goal, if possible, is to build the weight up across your rounds. Start lighter in the first couple of rounds, go heavier in the middle, and hit your target weight on the last round.

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That’s just one small taste of what’s inside the Kettlebell 500 Protocol.

If you’re ready to commit to 28 days and finally get a plan that works, click the link below to lock in your early-bird price before tonight’s deadline.

-> Kettlebell “500” Protocol Last Call

— Forest

PS – If you’re still on the fence, here are 10 reasons you should seriously consider joining the Kettlebell 500 28-day Fat Loss Challenge:

1 – You just want to know exactly what kettlebell workout to do every single day to get results

2 – You’re curious about the “Interrupt the Loop” stuff I’ve been talking about — specifically the 500 Cut Method and how it fits into sustainable fat loss

3 – You want the bonus 28-Day Drop a Size Challenge — a full second round of kettlebell fat loss workouts you can run right after this one

4 – You want to nail your kettlebell form, becuase you’ll get my Kettlebell Basic Swing Clinic — a full hour workshop that people have paid $30 just to attend — included with your purchase

5 – You want my 20 & 6 Nutrition Challenge — an in-depth breakdown of my personal fat loss nutrition philosophy with hours of video training and a detailed roadmap to get you where you want to go

6 – You want the free copy of my bestselling Amazon book, the CORE Kettlebell Challenge

7 – You want the best possible price, because early bird pricing ends TONIGHT

-> “Kettlebell 500” Protocol – Early Bird Ends Tonight

Centuries ago, ancient warriors and martial artists harnessed the power of asymmetric loading and isometric tension to build incredible strength and resilience — without destroying their joints.

These methods emphasized control, stability, breath, and total-body tension.

Today, those “old school” principles are making a serious comeback.

Trainers, athletes, and high-performers over 40 are rediscovering isometrics for:

• Greater muscle activation
• Stronger joint integrity
• Increased tendon resilience
• Real-world, functional strength

And when you combine isometrics with kettlebell training?

That’s where things get interesting.

The kettlebell’s offset load forces your body to stabilize in ways a barbell or machine simply can’t. Swings, cleans, presses, squats, lunges — they all demand coordination and tension.

Then, isometrics take that tension and amplify it.

An isometric is simply a muscle contraction without visible joint movement. Think plank holds, wall sits, pushing into an immovable object, or holding the bottom of a squat.

Inside my Kettlebell Isometric System, I show you exactly how to combine dynamic kettlebell work with strategic isometric holds so you get the best of both worlds:

-> Kettlebell Isometrics 2.0

Below is a sample 10-minute KB Iso Circuit you can try right away:

Part 1

Set a timer: 45 seconds work / 15 seconds rest.

A1: Double or Single Kettlebell Squats
– 45 seconds work
– 15 seconds rest

A2: Side Plank with Hip Lift Hold
– 22 seconds per side
– 15 seconds rest

Repeat for 3 rounds.

Part 2 – 10-Minute Density Finisher

Set a 10-minute timer. Complete as many quality rounds as possible:

• 5 Goblet Lunges per side
• 10 Squat Jumps
• 10 Two-Hand Kettlebell Swings
• 30-Second Low Squat Isometric Hold
  (Add a kettlebell in the goblet position for extra resistance if you want to level it up.)

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And this is just a small taste.

The full program is a structured 4-week progression.

You get:

• Kettlebell Isometric 1.0
• Kettlebell Isometric 2.0 (advanced progressions and variations)
• Ageless Warrior Kettlebell GAINZ Program to transition into after you finish — so you can build lean muscle using joint-friendly loading

If you’re 40+ and still want to train hard without feeling wrecked…

This is the system.

Click the link below to check out the full Kettlebell Isometric System and start building real, resilient strength:

-> Kettlebell Isometrics 2.0

– Forest

Today is the last call for the offer where you get any 8-Minute Fix course free when you pick up my REGENERATE 3–6 minute per day recovery system for lifters and athletes.

If you’ve been meaning to grab it, this is it.

-> Learn more here

Now — quick piece of shoulder content for you.

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve shoulder mobility and stability simultaneously.

It’s simple, but incredibly effective.

Some of the benefits:

• Improved rib cage mobility
• Better thoracic spine rotation
• Loosens up tight pecs
• Opens the fascial line between the pec and opposite hip
• Helps build healthier, more resilient shoulders

Here’s how to do it:

Start lying on your back with a kettlebell at your side at shoulder level — in what we call the “cradle” position (similar to the start of a Turkish get-up).

Pull the kettlebell to your chest, roll onto your back, and press the working arm to lockout.

Make sure to pack the shoulder down and back for stability.

Now take the same-side leg (same side as the working arm) and drive it over the top of your body. Let that hip rotate toward the ground as your shoulder stays packed and stable.

Breathe in.

On each exhale, gently drive the hip and shoulder slightly closer to the floor.

Do this for 3–5 slow breaths, progressively easing into the position.

This one move alone can dramatically improve how your shoulders feel under load.

I break down this exercise step by step in my 8-Minute Shoulder Fix program.

And remember—you can get that free (or any other 8-Minute Pain Fix course of your choice) when you purchase REGENERATE today.

After today, that bonus goes away.

-> Grab it here

Talk again soon,

Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
RYT-200
KettlebellBasics.net

PS – You can watch a full breakdown of the kettlebell arm bar here -> https://youtu.be/yaIIUuWmWSQ?si=kWs1onD36W78J6-Y

PPS – This is the final day to get a free 8-Minute Fix course of your choice when you purchase REGENERATE. Don’t miss it. GO HERE NOW.

Back in 2011, during my Level II RKC, there was a pull-up requirement that humbled many strong people.

You had to perform a strict tactical pull-up:

— Start from a complete dead hang
— Thumbless grip
— No kicking, no swing
— Chest or neck to the bar
— Full controlled lower

Additionally, it had to be weighted.

— If you weighed under 220 lbs → 53 lb kettlebell
— If you weighed over 220 lbs → 35 lb kettlebell
— Hanging from your foot.

At the time, I was around 240 lbs.

Now. I was a former college and NFL offensive lineman. I’d spent years being strong, powerful, and hard to move.

But pull-ups? They were never my thing.

Even years after dropping 50–60 lbs post-NFL, I could only manage about 4 clean pull-ups when I started preparing for that cert.

So I had a very specific goal:

– Get strong enough to pass the weighted pull-up
– And get my bodyweight pull-ups up into double digits

What worked wasn’t grinding max reps or testing myself every week.

It followed a structured progression—very similar to what I now outline in my 0 to 20 Pull-Up Program—and layered in the right accessory drills at the right time.

Over about 10 weeks, I went from 4 pull-ups to 11 clean reps, and hit the required weighted pull-up.

Two drills in particular made a big difference once I could do a few solid reps.

Drill #1: Top-position push-away negatives

You start at the top of the pull-up (use a box or bench if needed), squeeze your back hard, touch chest or neck to the bar, then actively push yourself away from the bar and slowly control the descent.

Drill #2: Scapular pull-ups with a lean-back

From a dead hang, you pull your shoulders down and back without bending your elbows. Then you lean back slightly and push yourself “down” using your lats while looking toward the ceiling.

I didn’t replace my pull-up training with these.
I used them alongside it.

Now beginners need things like assisted vertical pulls, band-assisted reps, ring work, and negatives. But once you’re at 3–5 clean pull-ups, these drills train the stabilizers, clean up your mechanics, and help you progress without wrecking your elbows.

That exact structure is built into my 0 to 20 Pull-Up Program.

And right now, it’s bundled with:

– Bodyweight Strong 1.0
– Bodyweight Strong 2.0
– The 14-Day Steel Mace Challenge

All at a special, limited-time price.

This is the last call I’m sending for this bundle.

If you’ve been stuck at the same pull-up number for years—or want a smarter way to build them—this is the system:

–> 0-20 Pull Up Plan + Bodyweight Strong + 14-day Steel Mace Challenge

– Forest

PS – Even if you don’t grab the program, once you can do a few clean pull-ups, start incorporating those two drills. They’re a big reason I finally broke past my own plateau.

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