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.

#

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.

#

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

#

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).

#

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.)

—–

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:

#

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.

#

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.)

#

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:

#

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