We just filmed some fresh videos at the studio this morning, and I’ve got a killer kettlebell finisher for you to try. This one’s in the style of our Old-Time Kettlebell Strongman program—bringing in some unorthodox lifts to keep your training fresh and effective.

Here’s the finisher:

• Waiter’s Press – 5 reps per side
• Kettlebell Snatch – 10 reps per side
• Descending Ladder – Each round, drop 1 rep on the Waiter’s Press and 2 reps on the Snatch until you hit 1 press / 2 snatches per side.
• Go as fast as possible with good form!

This is going to crank up your metabolism and give you serious conditioning without mindless cardio.

Want to see the full breakdown? Watch the video above.

And if you’re into this style of training, my Old-Time Kettlebell Strongman Challenge is right up your alley. You’ll get 3-4 short workouts per week, designed to be done at home, with classic kettlebell lifts that build raw strength and endurance.

Check out the full challenge here –>> Old-Time Kettlebell Strength (new 28-day Challenge – starts Monday, March 10th)

Give the finisher a shot, and let me know how it goes.

— Forest

When I first got into kettlebell training back in 2008-2009, I was coming from a traditional bodybuilding and strength background. I had lifted weights for years—first for football, then to stay strong and athletic after my playing days.

But kettlebell training opened my eyes to a whole different world.

In 2009, I earned my first kettlebell certification in Minnesota, training under Pavel, and meeting an entire network of people who were into strongman training, physical culture, calisthenics, and unconventional strength work—things I had never really done before. That experience shaped the way I’ve trained ever since.

Now, years later, I’ve combined what I’ve learned into a program built around the time-tested methods of old-school strongmen, adapted for modern training.

Here’s a free workout from my upcoming 28-day Old-Time Kettlebell Strength Challenge so you can try it yourself:

–> 28-day Old-Time Kettlebell Strength Challenge

Warm-Up (2 rounds, 30 sec per move, no rest)

• Hindu push-ups
• Kettlebell hip bridges
• Bodyweight step-through lunges
• Broad jumps

Part 1 – Strongman Deadlift Circuit (10 min alternating stations)

• 6 Jefferson deadlifts (barbell or double kettlebells)
• 30-sec L-sit hold on the floor
• Alternate between the two, aiming for at least five rounds

Part 2 – Functional Strength & Mobility (3 rounds, 30 sec per move, 15 sec rest)

• Split squats → Bulgarian split squats
• Side plank (15 sec per side)

Part 3 – Strongman Conditioning (4 rounds, 30 sec per move, 15 sec rest)

• Kettlebell front rack squats
• Burpee to broad jump

Cool Down – Mobility & Recovery (Hold each stretch for 30 sec)

• Downward dog to cobra flow
• Deep lunge to thoracic twist

This is just a small taste of what’s inside the 28-day Old-Time Kettlebell Strength Challenge starting Monday, March 10. If you want a complete structured plan, progressive workouts, and coaching on classic strongman kettlebell techniques, sign up now before the early price goes away.

Back when I first started kettlebell training, I had no idea it would shape my entire approach to strength. Now, I’m bringing together everything I’ve learned over the last 17 years and making it available to you.

Click here to reserve your spot, and I’ll see you inside the challenge.

-Forest

Bruce Lee’s approach to training always fascinated me.

The way he generated so much power in such a compact frame—with strikes that looked effortless but hit like a freight train—made me want to dig deeper into what made him so strong and explosive.

That’s when I discovered his use of isometric training.

Unlike traditional lifting, isometrics train your body to create maximum tension in a static position, leading to insane strength gains, better joint stability, and explosive power.

As someone who has spent years training with kettlebells, I started experimenting with ways to combine the two—dynamic kettlebell movements with isometric holds—to create a new kind of strength: the kind that isn’t just about moving weight but about owning every position.

Bruce Lee did not combine kettlebells and isometrics to my knowledge—but maybe he did, who knows? There are pictures of him doing both kettlebell and isometric exercises out there. And considering how ahead of his time he was in training methods, it wouldn’t be surprising if he experimented with a combination of the two.

Either way, that’s what led me to create this program—a way to merge the fat-burning, muscle-building power of kettlebells with the joint-saving, strength-enhancing benefits of isometrics. The result is a training method that builds strength you can actually use, helps you recover faster, and keeps your body resilient for years to come. Here’s a sample:

KB-ISO WORKOUT 1

Part 1 – Strength & Stability

(Alternate exercises in 45-sec work / 15-sec rest intervals. Complete 4 rounds.)

• 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 – Power & Endurance

(As many rounds as possible in 9 minutes.)

• 5 KB Goblet Step-Ups OR Alternating KB Goblet Lunges (same leg for consecutive reps this week)
• 10 Squat Jumps (explode off the ground!)
• 15 Two-Hand KB Swings (recommended weight = 20/24k men – 12/16k women)
• :30 ISO – Low Squat Hold (add weight if possible)

Part 3 – Upper Body Strength & Core

(As many rounds as possible in 9 minutes.)

• 15 Double KB Floor Press (1-sec 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 Hardstyle Burpees (max tension, explosive power)
• :30 ISO – Low Push-Up Hold

This is part of a four-week workout plan that combines the fat loss and lean muscle-building benefits of kettlebells with the joint-saving and recovery-enhancing benefits of isometrics. It’s a unique approach, and I don’t think there’s anything else out there quite like it.

Right now, you’ll get Kettlebell Powerbuilding—one of my all-time favorite programs for functional strength, body shaping, and next-level performance—for free when you grab your copy of Kettlebell Isometrics. This program is normally $29 on my website, but for a limited time, it’s included as a bonus.

On top of that, you’ll also get Kettlebell Isometrics 2.0, the 28-Day Kettlebell Mobility Challenge, the Sport Yoga video series, and the “Do 5 One Arm Push Ups” ebook to help you jump-start your progress and get the best possible results.

This offer ends soon, so don’t miss out.

Go here now to check it out:

​Isometrics + Kettlebells: 4-Week Workout Plan​

Let me know how you like it if you decide to try it out!

– Forest Vance
ForestVanceTraining.com | KettlebellBasics.net

In this video, we discuss the final week of the EDT Kettlebell Challenge.

We go through a four-part workout that includes a variety of exercises like lunges, rows, kettlebell swings, pushups, bicep curls, tricep extensions, and core work.

The goal is to improve on the movements from previous weeks and get in as much work as possible during the allotted time.

– Forest Vance — ForestVanceTraining.com — KettlebellBasics.net

PS – Kettlebell Powerbuilding is my one of all-time favorite courses that I’ve created. It will help you gain functional strength, shape your body and take your performance to new levels. The Kettlebell Powerbuilding workout plan is on my website for $29. But right now you can get it for FREE when you get your copy of Kettlebell Isometrics. This offer ends soon so this is your last chance. Don’t miss out.​ GO HERE NOW.

A few years back, my wife and I took a trip to London, and one of the best parts was a day trip to Bath.

If you’ve never been, it’s this incredible town packed with history, and the highlight is definitely the Roman Baths.

As we walked through the place, I couldn’t help but picture what it must’ve been like back in the day. Bath was famous for its hot springs, and it was a recovery hub for Roman soldiers (and maybe even gladiators) who needed a break after years of brutal combat.

That’s what inspired me to create this “Ageless Gladiator” KB Workout. It’s quick, effective, and designed for people who refuse to let time slow them down. With just 18 minutes, you can start building strength, boosting endurance, and feeling like the best version of yourself.

Give it a try – and if you like it, check out Gladiator’s Edge Kettlebell, where you can get the full 28-day Ageless Gladiator kettlebell plan, plus 9 more 28-day plans like it, at a 90% discount:

-> Ageless Gladiator + 9 More 28-day KB Plans @ 90% off

18-Min “Ageless Gladiator” Kettlebell Workout

• Do as many reps as you can of each exercise in 40 seconds.
• Rest for 20 seconds between moves.
• Take a 60-second break between rounds.
• Do 3 rounds total.

Workout Moves:

1. KB Goat Bag Swing -> 2-Hand KB Swing -> Single-Arm KB Swing (20 seconds per side)
2. Plank Hold -> Add March
3. Alternating Bodyweight Lunge -> KB Tactical Lunge (alternate legs each rep)
4. Single-Arm KB Row (20 seconds per side)
5. (Modified) Up-Downs -> Regular Up-Downs

Notes:

• Where there are multiple exercises listed, it goes easy/beginner -> advanced/hard
• If you’re just getting started, go with lighter weights and focus on mastering your form.
• As you get stronger, challenge yourself—add more rounds, use heavier weights, or push for more reps.
• Full video exercise and workout breakdowns can be found HERE in the full program

#

Did you watch Gladiator with Russell Crowe?

His training forged him into an unstoppable force, capable of conquering any challenge.

Now, imagine harnessing that same energy and channeling it into your own life.

Welcome to Gladiator’s Edge Kettlebell!

This is a complete arsenal of 10 expertly designed kettlebell training plans, each crafted to help you dominate your fitness goals.

Whether you’re looking to build gladiator-level strength, torch fat, boost endurance, or improve recovery, this bundle has everything you need to succeed.

Inside, you’ll find:

• Strength Programs: Forge unbreakable power and muscle with focused kettlebell routines.
• Conditioning Plans: Push your limits and achieve peak endurance with high-intensity challenges.
• Recovery Workouts: Rebuild and revive with routines designed to keep you strong and resilient.
• Specialized Programs: Tackle unique challenges like EMOM, Metcon, and German Volume Training to transform your physique.

Mix and match these 10 programs to create your ultimate gladiator training experience:

-> Gladiator’s Edge Kettlebell​

This is your chance to own your fitness, rule your arena, and achieve results worthy of the Colosseum!

-Forest and the Team at KettlebellBasics.net

​

​

Fat loss—it’s on *almost* everyone’s mind.

Most of the people I work with wouldn’t mind dropping a few (or a lot of) pounds.

And sure, you’ve probably heard the advice before: “Just burn more calories than you take in.”

Yeah, that’s technically true, but let’s be real—if it was that simple, everyone would be lean and ripped!…

…the truth is, there’s a lot more to the story. Hormones, stress, sleep, recovery—all of it matters.

That’s why I’ve found that the right type of workout can give you the boost you need to finally break through those stubborn plateaus. Adding something like the Kettlebell Full Body Attack as a finisher to your training can crank up your metabolism, burn a ton of calories, and get you real results—without long, boring cardio sessions.

Let me walk you through a sample workout you can try today:

---

WORKOUT A

Main Workout, Part 1

• Do as many reps as possible of the first exercise in 30 seconds.
• Rest for 15 seconds.
• Do as many reps as possible of the second exercise in 30 seconds.
• Rest for 15 seconds.
• Repeat 4 rounds total:
  • ½ or full Turkish Get-Up
  • KB deadlift or KB swing

Main Workout, Part 2

• Same format as above:
  • Bodyweight split squat or KB rack split squat (:30 per side)
  • Single-arm KB row (:30 per side)

Finisher

• Perform 4 single KB Total Body Attacks at the top of each minute.
• Repeat 3 minutes total (12 reps).

---

Coaching Points for the Kettlebell Full Body Attack

You are going to need two kettlebells. If you can handle it, try to go a little heavier than you think you can. The reason being, when you are doing a renegade row or a push up or anything with your hands on the ‘bells, they can get a little bit unstable if your weight is really light. That’s because all of your weight is supported on the bottom of the ‘bell – which is really small.

Get both hands on the ‘bells, hop your feet back. Row on the right. Make sure when you do that row you transfer your weight over and get in a nice plank and use the muscles in the back to do the row. Row on the right, row on the left and hop the feet forward. From here you have to adjust your hands a little bit and turn the handles in. It’s not going to be like a Russian swing to clean, it’s just going to be from a dead stop.

Go from right here, snap the hips, weights up to the clean position.

From here, adjust your feet a little bit, do a squat up to an overhead press and repeat. You can add in an optional push up if you want to make it more difficult.

Repeat that for reps.

---

Want More Workouts Like This?

If you’re ready to take your training to the next level, I’ve got an insane Black Friday 3-for-1 deal you won’t want to miss.

With my Season of Strength Bundle, you’ll get 3x 4-Week Kettlebell Plans specifically designed for men and women over 50 to help you reclaim your strength, eliminate the aches and pains of aging, and feel up to 20 years younger.

Here’s What’s Included:

• Over 50 Kettlebell Revolution: A full 4-week program tailored to help you build strength and vitality.
• Lifetime Kettlebell Fitness: A 4-week plan designed to maintain your progress and keep you strong for life.
• 28-Day Kettlebell Body Revival: A focused plan to burn fat, build strength, and feel amazing in just 4 weeks.
• BONUS: Kettlebell Hacks Video Workshop Series: Expert tips to master your form and maximize your results.

This deal ends Sunday, so don’t wait—click here to grab it now:

–>> “Season of Strength” Black Friday 3-for-1 Kettlebell Deal

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
KettlebellBasics.net
ForestVanceTraining.com

PS – Want to see the KB Total Body Attack in action? Check out this video. It’s one of my all-time favorites, and you’ll see why!

Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Did I ever tell you the story of how I dropped 70 pounds over about a 6-7 month period?

It was 2005, and I had just retired from my football career. I was a 300-pound offensive lineman, fresh off a stint with the Kansas City Chiefs, and I knew it was time for a change. I was transitioning into the next phase of my life and needed to get healthy, which meant dropping some serious weight.

But here’s the thing—after years of training to be as big and strong as possible, I had to re-educate myself on how to train for fat loss and overall health. I knew how to stuff myself to fuel my workouts, but I didn’t know how to eat to shed body fat. So, with the help of trainers and coaches, I lost 70 pounds over those months, and over the next couple of days, I want to share with you the two key takeaways from my journey.

Today, we’ll focus on the training side of things.

How I Used to Train

When I was playing football, my training was all about getting big and strong. My workouts focused on heavy lifting and big compound movements—bench presses, power cleans, back squats. I’d break up different body parts on different days, and I had trainers doing most of the thinking for me. My job was to show up and lift heavy.

But when I shifted my focus to fat loss and long-term health, things had to change.

Shifting to Fat Loss Training

This is around the time I discovered kettlebells and began integrating more metabolic conditioning workouts into my routine. I was still doing some of the basic barbell movements, but my focus shifted to using kettlebells, bodyweight exercises, and circuit-style training. These faster-paced workouts allowed me to burn more calories while still building strength and improving overall fitness. This style of training became a huge part of my approach and remains a core element of how I train today.

Now, I work primarily with people in their 40s, 50s, and beyond —folks who want to stay fit, strong, flexible, and perform well in everyday life. They want to look good and feel good, and that’s what I help them achieve.

Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Full-Body KB Circuit to Burn 500+ Calories

*Estimated calories burned total is based on ACE kettlebell study where participants burned approximately 20 calories per minute. As written, the workout below should take you about 27 minutes to complete, and should burn about 540 total calories. Depending on body size, fitness level, and many other variables, results may vary!

Part 1 (90 reps total)

Perform the prescribed reps of the first exercise below, rest for 30 seconds, and repeat three times. Rest for 60 seconds after finishing the round, then repeat the sequence two more times for a total of three rounds:

• 10 hand-to-hand KB swings (5 per side)
• 5 one-arm KB clean and presses per side
• 5 lateral KB lunges to balance per side (alternate legs each rep)

Part 2 (90 reps total)

Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

• 10 one-arm KB rows per side
• 10 spider climbs (5 per side, alternate legs each rep), add a push-up after each side

Part 3 (120 reps total)

Set your timer for 60 seconds. At the top of each minute, perform the prescribed number of reps of the first exercise. Rest for the remainder of the minute. Move to the next exercise in the sequence and repeat, continuing for four rounds total:

• 5 double burpees
• 5 side plank holds with leg raise per side
• 15 prone skydivers (hold for 1 second at the top of each rep)

This style of workout keeps your heart rate up, burns tons of calories, and helps you build strength at the same time.

#

Join the 20 in 6 KB Challenge

We’re using this same approach in our upcoming 20 Pounds in 6 Weeks Spartan Kettlebell Challenge, where we combine strength training with high-intensity metabolic conditioning to help you drop fat and get in shape. If you’re one of the first 15 to sign up, I’ll even build a custom nutrition plan for you.

Be sure to check out the link below for more details, and stay tuned for tomorrow’s post where I’ll dive into the nutrition strategies that helped me drop 70 pounds and can help you do the same.

–>> 20 in 6 Spartan KB Challenge (7 custom meal plans left)

Keep training hard, and reach out if you have any questions!

-Forest

One of the things that becomes key in our training as we enter our 40s, 50s, and beyond is volume adjustment.

In this regard, the definition of volume pertains to the total quantity or amount of workout done, usually quantifiable in number of sets and reps, and total workout time. Decreased volume simply means the slashing of overall work as exercises are either maintained or increased in terms of intensity. In essence, this allows us to make our workout more manageable as we age without losing any effectiveness.

For example, running through a few sets of 10-20 high quality KB swings? Awesome!

Doing 1/4 mile walking lunges followed by 50 burpees for time? Maybe not so much, leave that for the 18-year olds 😉

Here’s a great example of a short-and-sweet workout using kettlebells. You can use it as a finisher at the end of your next workout or even as a stand-alone session:

10-Minute KB-Abs Finisher

— Complete as many rounds as you can in 10 minutes of:

— Goblet Squats — 10 reps

— Spider Climb with Push-Ups — 10 reps (5 spider climbs per side + 10 push-ups)

— KB Swings — 20 reps

— Mountain Climbers — 20 reps (10 per side; go slow!)

— Alternating Goblet Lunges — 20 reps (10 per side)

Give this workout a try and let me know how it goes!

If you like it, also check out my 4-Week Kettlebell Challenge for 50+. This will help you stay well and keep on doing what you love pain-free, feeling up to 20 years younger.

You’ll get:

— Lifetime Kettlebell Fitness: Full 4-week training plan

— FREE BONUS 1: Over 50 Kettlebell Revolution: Additional full 28-day kettlebell program.

— FREE BONUS 2: The Core Kettlebell Workshop Videos – A 17-part video series to master kettlebell training

— FREE BONUS 3: 28-Day Kettlebell Body Revival Challenge – Another full 28-day kettlebell program

Access link:

-> 4-Week Kettlebell Challenge for 50+

Looking forward to hearing about your progress!

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

Hate traditional cardio? Try this kettlebell finisher at the end of your next strength workout to train your heart AND crank up your metabolism for the rest of the day: 

3-6-9 Kettlebell Workout Finisher 

Set your timer for 9 minutes; get as many rounds as you can of: 

– 3 KB snatches (per side) 

– 6 lateral burpees 

– 9 bodyweight squats

Watch the video here -> https://youtu.be/xOJlvYihm9g?si=ew5khe_krAUMM_C_

==

This is a perfect sequence to add at the end of your regular strength workout. That’s exactly how we set things up in Hybrid Kettlebell Muscle, where I show you how to properly successfully combine kettlebell and barbell training:

See, if you want to get as big and strong as possible, adding the core barbell lifts will help you do it as fast as possible. However, training with barbells only can also take a BIG toll on the body.

The joints can ache. The body can hurt. And barbell training alone doesn’t always do a lot as far as conditioning or carry-over to real world activities.

That’s why I created Hybrid Kettlebell Muscle!

This is a new is a six-week program that uses barbells, kettlebells, and your own bodyweight to create a total-body workout that will help you stay strong and powerful … while at the SAME TIME, getting athletic and mobile.

More info and sign up now at the link below:

-> How to successfully combine kettlebell and barbell training:

-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net

Can You Build Real Strength and Muscle with KBs?

It’s a question I get asked a lot by my readers.

And my answer is a resounding yes!

Click here to check out the –>> 28-day KB Powerbuilding Challenge – Starts Monday, Dec 18th

In a nutshell, there are some basic principles that have been backed by research that you need to follow if you want to see results in muscle growth and strength, such as:

• Make sure you’re doing high-quality reps
• Pay attention to the tempo of your movements
• Create the right amount of mechanical tension during your lifts
• Do the appropriate number of sets per week for each muscle group -(not too few, not too many)
• Use an effective training split
• Take proper rest periods

These factors are probably more important than the specific equipment you use – whether it’s barbells, dumbbells, machines, or even just your bodyweight.

Personally though, I have a soft spot for kettlebells, because they offer some unique advantages.

Kettlebells are portable, so you can achieve amazing results from home without needing access to a full gym.

Plus, workouts with kettlebells are incredibly time-efficient. You can get a complete workout done in 30 minutes or less!

If you’re interested in learning more about how to effectively build strength and muscle using kettlebells, check out the 28-day Kettlebell Powerbuilding Challenge:

–>> 28-day KB Powerbuilding Challenge – Starts Monday, Dec 18th

It’s a one-of-a-kind program that I highly recommend!

Come join me on this exciting journey.

–Forest Vance, KettlebellBasics.net, ForestVanceTraining.com