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

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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

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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:

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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).

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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.

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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.

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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_

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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

Have you ever heard the phrase “abs are made in the kitchen”?

I disagree!

Here’s the thing:

If you are 30% body fat, you are NOT going to see your abs, no matter how strong they are.

HOWEVER – it is a LIE that you need to be 7% body fat to see your abs!

Most men can be between 12-14%, and women 18-20%, and can see some decent abs definition. So you DO need to be reasonably lean, and have a solid, clean diet… but you need to ACTUALLY TRAIN your abs!

You need to your abs using real exercises, with progressive resistance, like you do for other body parts.

You might be doing things like:

• Turkish get ups and variations
• Leg raises and varations
• Planking and variations
• Anti-rotational moves (think renegade rows, one arm swings) and variations

You’d be doing these moves for medium rep ranges (5-12), using reasonably heavy and progressive amounts of resistance.

NOT 10,000 crunches and sit ups.

You wouldn’t do sets of 100 for other body parts; why do people do it for their abs?!?

This is exactly how I structure training plans for my personal clients who want abs, and it’s exactly what what we do in my KETTLEBELL ABOCALYPSE course.

Learn more and order KETTLEBELL ABOCALYPSE at the link below:

–> KETTLEBELL ABOCALYPSE – new KBs for abs training plan

And remember – we determined that the phrase “abs are made in the kitchen” is a lie!

Forest Vance @ KettlebellBasics.net

Check out this sample workout from KettlebellBasics WODS – Filthy 50s Edition! Then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:

–>> Lifetime Kettlebell Fitnees 2.0

KettlebellBasics WODS – Filthy 50s Edition:

Sample Workout You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress. Post your time in the group as well!

1 – 1-Arm KB Rack Squat – 50 (25/ea side) (Women:16k+, Men: 24k+)

2 – 1-Arm KB Push Press – 50 (25/ea side) (Women:12k+, Men: 20k+)

3 – 1-Arm KB Swing – 50 (25/ea side) (Women:16k+, Men: 24k+)

4 – Bodyweight Walking Lunges -50 (25/ea side)

5 – Side Plank with Hip Dip -50 (25/ea side)

“Filthy Fifties” Finisher – Complete each exercise for 50 seconds of work, 20 seconds of rest, 50 seconds rest between rounds. Complete 2 rounds.

1 – Floppy Burpees

2 – Box Jumps OR Total Body Extensions

3 – Bear Crawls

— Try this sample workout from KettlebellBasics WODS – Filthy 50s Edition, then go grab the full program FREE this week when you pick up a copy of Lifetime Kettlebell Fitness here:

–>> Lifetime Kettlebell Fitnees 2.0

#kettlebellworkouts #over50fitness

High Intensity Interval Training, which involves doing fast-paced bursts of all-out cardio mixed with short rest intervals, is all the rage right now!

For SOME people, I think it’s totally fine.

It’s true that it can burn more calories in less time, and that it kicks your metabolism into high gear for the rest of the day.

For other people though – perhaps those already doing hard kettlebell workouts, and/or those who might be over the age of 40, and/or those who might have some injuries or nagging pains – it could actually be a terrible idea!

No matter what, I also think that most ALL people should include some lower-intensity, steady-state type work in their routine too.

When you do steady-state cardio instead, you can move and burn calories while also recovering at the same time. Steady-state cardio is also great for building your aerobic base. Bigger / more toned muscles look good, but your heart is arguably the most important muscle of them all… and training it with moderate and sustained intensity aerobic work is one of the best overall options for most people.

The problem is, it can be tough to get your steady state cardio! Running is tough on the joints. Maybe you don’t have a stationary bike at home. I have a great, low-impact solution:

Rucking.

Rucking is a great way to burn calories while being easier on your body than running. Plus, it’s a lot of fun!

If you’re looking for a rucking backpack, I have a great recommendation. This is the one I use. It can easily hold 20 or 30+ pounds, and it’s FREE (you just pay shipping). Check it out at the link below. It’s worked great for me for the last couple of years, and you can’t beat the price:

-> free Evatec rucksack

HIIT cardio is great, but you should also include some lower-intensity steady state cardio. Rucking is a great low-impact solution to add it in, and the free rucksack I linked above is highly recommended.

Here’s to your continued success!

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

PS – Check out yesterday’s blog post HERE for more tips on how to get started with rucking!

One thing I always like to do is begin my first workout of the week with whatever I am prioritizing.

For example – if I have a training block or period of time where I’m really trying to focus on my abs – right now for example, for this final stretch of summer! – I’ll be sure to include some direct ab work on Mondays.

Below is a new KBs for Abs workout you can try this Monday – tack it on to the end of your current routine, or do it anytime:

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Kettlebells for Abs Workout – “Super Solid”

5 rounds of time of:

– 40 jumping jacks OR jump rope skips
– 10 KB rack squat (right side) (24k men / 16k women)
– 10 hanging leg raises OR lying leg raises
– 10 KB rack squat (left side) (24k men / 16k women)

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Kettlebells for Abs workouts are so beneficial because they not only work your core, but your whole body. Additionally, you get a little conditioning work too!

The 28-day Kettlebells for Abs program provides you with new workouts to do every day. For more information, click the link below:

-> Kettlebells for Abs – 2022

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com