Here’s a brutal, efficient kettlebell circuit straight from one of the strength-focused programs inside Olympus Trials Kettlebell — my new training system built for real-world warriors:
Kettlebell MRT Circuit: “Titan’s Trial”
PART 1 – Complete 4 Rounds: Work for 45 seconds per movement. Rest 1 minute between rounds.
If I was locked up with no gear, no gym, and just a floor and a wall…
This is the exact workout I’d do to build real muscle and maintain strength.
Because muscle doesn’t come from equipment. It comes from how you train.
If you want to actually build muscle with bodyweight, here’s what has to happen:
You train close to failure (1–2 reps in the tank)
You create mechanical tension (slow, controlled reps)
You accumulate enough quality volume each week
You use progression (reps, tempo, angle, complexity)
Here’s a full-body sample from Bodyweight Beast 2.0 — one that ramps up intensity, hits every major muscle group, and gets it done in under 45 minutes:
Main Strength Work – 4 Progressive Rounds (Rest 60–90 sec between rounds)
Round 1 – Activation / Movement Prep Incline push-ups x 8 Bodyweight split squats x 8/leg Table or band-assisted rows x 8 Step-ups (low height) x 8/leg
Round 2 – Strength Focus Standard push-ups x 10 Bulgarian split squats x 10/leg Rows under table or TRX x 10 Step-ups (add tempo or increase height) x 10/leg
Round 3 – Intensity Increases Feet-elevated push-ups x 6–8 Bulgarian split squats (tempo or pause) x 8–10/leg TRX or towel rows (slow negative) x 6–8 Step-ups with knee drive x 8/leg
Round 4 – Burnout / High Tension Close-grip push-ups to failure Split squat hold (10 sec) → 5 fast reps Iso row hold x 20 sec → max reps High step-ups or lunge jumps x 6–8/leg
Finisher – Core & Conditioning Ladder (3 Rounds)
Round 1 Dead bugs x 10/side Mountain climbers x 10/side Bodyweight squat x 15 Forearm plank x 30 sec
Round 2 Cross-body dead bugs x 12/side Mountain climbers x 15/side Jump squats x 10 Push-up to plank x 6–8
Round 3 Hollow rocks x 15 Fast mountain climbers x 20/side Burpees x 6 Plank hold x 45 sec (or failure)
This isn’t a random bodyweight burnout.
It’s the same training logic I use in my kettlebell programs — just adapted for when bells aren’t an option.
Want more workouts like this? Want the full plan with warmups, progressions, recovery, and conditioning built in?
No — it’s not a scam. You can build serious strength and muscle using just your bodyweight — if you know how to train for it.
Need proof?
Gymnasts build world-class upper body and core strength using rings, bars, and floor routines. They train with precision, control, and progressions that develop elite-level strength-to-weight ratios.
Inmates often develop jacked physiques in tight spaces with zero equipment — just creativity, consistency, and bodyweight basics like push-ups, dips, pull-ups, and squats.
Different environments. Same result: muscle built with bodyweight.
But the how matters.
To actually trigger hypertrophy with bodyweight training, you need:
Mechanical tension – challenging your muscles under load
Time under tension – slow reps, pauses, eccentrics
Progressive overload – increasing difficulty over time
Volume – consistent, high-quality reps
Studies show: bodyweight training, when structured correctly, can match lifting for building muscle.
And if you already train with kettlebells, it fits perfectly:
Improves mobility and joint strength — so your kettlebell technique gets cleaner
Deloads your body while still progressing
Adds variety and helps bust plateaus
Most people don’t train this way.
They knock out random push-ups or air squats and wonder why nothing changes.
That’s why I built Bodyweight Beast 2.0 — A program designed to help you:
Build muscle
Stay athletic
Train anywhere
Recover better
With a smart mix of bodyweight strength, mobility, and conditioning — all structured for real progress.
There’s a big difference between working out and training.
Working out means you showed up, broke a sweat, and got tired. That’s fine… but it doesn’t always move you forward.
Training, on the other hand, is targeted. It builds toward something. It balances intensity with structure—so you don’t just feel crushed, you actually get stronger, leaner, and more capable.
That’s especially important if you’re over 40.
Because random volume, ego lifting, and constant high-impact beatdowns? They don’t just stop working—they start working against you.
That’s why I’ve been using a smarter structure lately in my own training— and it’s exactly what I teach inside the Norwegian 4×4 Kettlebell Method 2.0.
Try This – KB 4×4 Conditioning Block (Week 1 / Day 2)
4 minutes of work
1–2 minutes of rest
4 total rounds
Each move: :45 on / :01 transition
KB Squat → Overhead Press (right side)
Single Arm KB Row (right side)
KB Squat → Overhead Press (left side)
Single Arm KB Row (left side)
Skater Hops (Bodyweight or Light Resistance)
You’ll feel how this builds strength and conditioning—without trashing your joints or leaving you gassed for the rest of the day.
If you like this format, I’ve built a complete program around it:
The Norwegian 4×4 Kettlebell Method 2.0 takes this powerful structure and applies it to a full-body plan you can follow for weeks—so you can build serious strength, conditioning, and resilience in under 30 minutes a session.
It’s science-backed, joint-friendly and made specifically for people who want to train hard without burning out.
Research shows kettlebell workouts are one of the most effective ways to burn fat and improve cardio. In fact, one ACE study found participants burned up to 20 calories per minute doing kettlebell swings.
That’s the same calorie burn as sprinting at 12 mph or running a 6 minute mile—without the joint-pounding impact.
To take that to the next level I believe Version 2.0 of the Norwegian 4×4 Kettlebell Method is one of the most effective ways to structure your workouts for maximum fat loss, strength and endurance.
This updated plan combines the science-backed 4×4 interval method with new full-body kettlebell workouts, enhanced finishers and smarter mobility flows to help you:
— Burn calories like crazy — Boost your VO2 max by 10–20% — Lose fat and build functional strength — Train smarter—without beating up your joints
Every Memorial Day, men and women across the country do the workout known as “Murph” to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28, 2005.
Murph was one of Michael’s favorite workouts—he called it “Body Armor”—and it was popularized by the CrossFit community as part of their Hero WOD (Workout of the Day) series to pay tribute to fallen service members.
The standard Murph looks like this:
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run (with a 20 lb vest or body armor)
We did our own version of Murph at the FVT Studio this morning—a Kettlebell Murph—and it was tough and awesome. The group really connected with the workout and it was a great way to remember and reflect.
Here’s what we did:
Kettlebell Murph – For Time:
1 mile run
100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women)
200 push-ups
300 bodyweight squats
1 mile run
Beginner / Scaled Option:
1/2 mile run
50 kettlebell swings or snatches
100 push-ups (modify to knees or elevate hands)
150 squats
1/2 mile run
Do Murph today in remembrance of those who gave their lives in service.
Wishing you a thoughtful Memorial Day.
– Forest Vance KettlebellBasics.net
PS – Want to get stronger, more mobile and conditioned in a smart, sustainable way?
If you liked the Kettlebell Murph—or you’re looking for a way to get lean, strong and athletic with just a few kettlebells and your bodyweight—check out my Kettlebell / Bodyweight Hybrid Strength Training program.
It’s for people who care about both performance and appearance—without wrecking their joints or needing a full gym setup.
➡️ [20-minute KB / BW “Hybrid Strength” Workouts – Flash Sale This Weekend]
Do as many reps of each exercise as possible in 60 seconds. No rest between moves. Running clock. Three rounds total. Think you can hit 300 reps?
Kettlebell Swings
Round 1: Two-hand swing
Round 2: One-hand swing (switch at 30 sec)
Round 3: DARC swing (hand-to-hand)
Push-Ups
Round 1: Regular
Round 2: Wide-grip
Round 3: Close-grip / triceps
Kettlebell Goblet Lunges
Round 1: Forward lunges
Round 2: Reverse lunges
Round 3: Walking lunges (or alternating in place)
1-Arm Kettlebell Rows
Round 1: Standard stance
Round 2: Feet together
Round 3: Warrior III / Single-leg deadlift position
Jumping Jacks
Round 1: Regular jacks
Round 2: Seal jacks (arms out to the sides)
Round 3: X-jacks (arms and legs make an “X” at the top)
And that’s just one of 82 ready-to-go workouts I’ve included in the full program.
I originally created this resource as part of my Strength Coach Business Course, which was designed to help motivated trainers build a full-time income from coaching—both in person and online.
Today, even though most of the 45,000+ people on this email list aren’t coaches, I know they still want effective, no-BS kettlebell workouts they can use immediately.
So here’s what I’ve done:I’ve pulled one of the best resources from that original business course—the 82 Kettlebell Boot Camp Workouts Power Pack—refreshed with what’s working best in my workouts and coaching today—and I’m making it available to everyone.
And as a bonus, I’ve also decided to include the full Strength Coach Business Course—which originally sold for $200—for free when you grab the Power Pack.
Now just in full transparency, I’m not getting back into business coaching anytime soon. I’ve MORE than got my hands full with my current business interests and personal life. But after reviewing this course I made 10 years ago, I realized 98% of it still holds up—and I’ve added a few small updates based on what’s working best today.
If you’ve ever thought about training people on the side—or even going full-time—this bonus alone could be a game-changer.
— Forest Master of Science, Human Movement Creator, the 82 Kettlebell Boot Camp Workouts Power Pack
PS – Bonus: You’ll also get my full Strength Coach Business Course (originally sold for $197) when you grab the Power Pack. Even if coaching is just a “maybe” in the back of your mind, this could be a game-changer. https://forestvance.lpages.co/kettlebell-boot-camp-workouts-2025/
Whether your goal is a six pack or just a lean, flat midsection, here’s the secret:
Build up your abs.
Most people focus on diet—and yes, nutrition is important for losing body fat.
But developing the muscles of your core will help you see definition faster—even if you’re not super shredded yet.
A top fitness model once said it like this:
“One of the best parts about building up your ab muscles is that they become visible through a higher body fat percentage. Guys with strong abs can often see them at 12–13% body fat. Women can start seeing theirs around 14–16%. But if your abs are small and weak? You might need to get to 10% (or lower) just to see a faint outline.”
That’s why I created my KBs for Abs https://forestvance.lpages.co/kettlebell-abocalypse-2025/ programs – to help guys and gals over 40 get stronger, more defined cores in 20 minutes a day, using the power of kettlebell training.
The launch deal has ended—but you can still get all 3 abs programs for a steep discount if you act soon.
PS – I “retired” from pro football in 2005 at over 300 pounds. I’ve dropped close to 70 lbs since then, and stayed strong—but never really leaned out.
That changed when I made fat loss a focus, and started dialing in a system that combined kettlebells, mobility, and smarter nutrition. Check out my latest progress pics on the page HERE.https://forestvance.lpages.co/kettlebell-abocalypse-2025/
Pic on the left: ~310 lbs, low-20s body fat. Pic on the right: ~235 lbs, ~12-13% body fat.
One of the things that helped the most?
The exact ab-focused workouts I’ve put into this 3-for-1 bundle.
Most Ageless Warriors aren’t trying to get stage-ready shredded.
But you do want to drop the love handles.
You want a flat, defined midsection.
You want to look solid in a T-shirt and feel confident when you take it off.
You want to be strong, athletic, and built like someone who trains with purpose.
And here’s the truth:
You don’t need to get to 6% body fat to make that happen.
In fact, you’re probably closer than you think.
What most guys are missing is how they train their core.
They’re doing endless crunches, sit-ups, and random circuits… but never actually challenging their abs the way they would with any other muscle group.
The real key? You train your abs like you train everything else.
Progressive overload. Multiple planes of motion. Actual resistance.
Here’s how I figured it out…
I spent over a decade as a 300+ pound offensive lineman. Strong as hell. In shape—just not lean.
Later, I lost 60+ pounds. I wasn’t ripped, but I felt great, looked athletic, and could move like an athlete again.
Then for my 40th birthday, I took it a step further. Cleaned up my diet, trained consistently, and yes—I got visible abs.
But I wasn’t 6% body fat. More like 10-12%.
The bigger takeaway? I felt strong, looked fit, and could wear anything with confidence.
And it wasn’t because I did more cardio.
It was because I started training my core like I meant it.
Here’s a sample abs workout to show what I mean:
Complete 3 rounds of the following:
Turkish Get-Up – 1 per side One of the best moves for total-body core strength, especially external obliques
Single / Double KB Good Morning – 10 Hits the posterior chain—glutes, hamstrings, spinal erectors
Tall Kneeling KB Halo – 8 reps each direction Go as heavy as you can with good form! – hammers internal obliques / deep core stabilizers
Hanging OR Lying Leg Raise – 10 Targets the rectus abdominis
This kind of training shapes your midsection, strengthens your core for lifting and life, and—paired with moderate fat loss—helps you build a flat, strong, functional core.
