We had a pretty big storm roll through Kansas City over the weekend.

On Saturday I wanted to run up to the studio and get my workout in… but yeah, that wasn’t happening.

So instead, I went downstairs, cleared a little space in the basement, and cranked out a Bodyweight Beast workout.

And honestly? It was awesome.

One of the things I love about bodyweight training is that if you actually know how to structure it right, you can get an insanely good workout anywhere—no gym, no equipment, no excuses.

That’s exactly what I do inside my Bodyweight Beast 2.0 program, which I just recently updated and put on sale as part of my Stormproof Strength event.

It’s my newest bodyweight course, and it’s built around full-body workouts that hit strength, conditioning, cardio, and core… without leaving you totally wrecked afterward.

You finish feeling strong and energized, not crushed. Huge win.

Here’s an example workout from Bodyweight Beast 2.0 that I actually ran this weekend:

Part 1 – 4 rounds, as fast as possible

1. Rows – 10–15 reps
   You can do these under a table, with a TRX, or using a towel looped around a door frame (I show you all the options in the course).
2. Walking lunges – 8 reps per leg
   Bodyweight or add load with a kettlebell, sandbag, backpack, whatever you’ve got.
3. Spider push-ups – 5–8 reps per side
   I break these down step-by-step in the course.
4. Glute bridge or hip thrust – 15–20 reps
   I show variations using bands, blocks, or added weight to really hit your posterior chain.

Part 2 – Core finisher
3 rounds of:
30 seconds work / 15 seconds rest

• Hollow body hold (multiple versions shown)
• Jumping jacks or high knees
• V-ups or tuck-ups (progressions included)
• Superman hold

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That’s total-body strength, conditioning, and core in about 20–22 minutes, depending on your pace.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

Stay warm,
Train anyway,
Forest

PS – Years ago, on my honeymoon (this was like 18 years ago), my wife and I were staying in Kauai, Hawaii—kind of in the middle of nowhere. No gym anywhere nearby.

I remember thinking, “What the hell am I supposed to do for workouts?”

I could do push-ups and sit-ups… but that was about it. I didn’t have the skills or the structure I have now around bodyweight training, calisthenics, yoga, mobility—none of it.

Fast forward to now, and I can build a legit, full-body, muscle-building, fat-burning workout in my basement with zero equipment.

If you want workouts like this that you can do anywhere—basement, garage, hotel room, backyard—check out Bodyweight Beast 2.0 below.

It’s my newest and most complete bodyweight program, and it’s on sale right now as part of the Stormproof Strength event.

-> Grab Bodyweight Beast 2.0 here

If your knees are stiff, achy, or just don’t feel right anymore, your whole body pays the price.

This is because knee pain, nagging joint issues, and training setbacks often don’t start where they hurt… they start with poor knee mechanics and weak, under-supported joints.

The knees sit right between your hips and ankles. And when they lose mobility, strength, or stability, everything above and below them starts compensating.

It might show up as pain during squats or lunges, discomfort going up or down stairs, or that annoying ache that flares up after workouts.

That’s exactly why I created the 8-Minute Knee Fix — a 28-day program for people 40+ to start rebuilding knee health, fast.

You’ll get short, follow-along routines to reduce pain, build strength, and improve joint resilience — in just 8–10 minutes a day.

-> Click here to check it out

5-Minute Knee Prep / Joint Health Flow

Try this before your next workout to warm up your knees, improve blood flow, and activate the right muscles:

Quad Sets – 15–20 reps per side, squeeze hard at the top
Terminal Knee Extensions (banded or cable) – 12–15 reps per side
Step-Back Lunges – 6–8 reps per side, slow and controlled
Tibialis Raises (wall or bodyweight) – 15–20 reps
Glute Bridges – 10–12 reps, squeeze at the top

Just 5 minutes sets the tone for smoother movement and safer training.

-> Get the full program here

– Forest Vance
MS Human Movement | RKC | RYT-200
ForestVanceTraining.com | KettlebellBasics.net

*This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

Designed specifically for individuals 50+, today’s 23-Min “Strength Interval” KB Workout combines kettlebell exercises and interval training to help you build strength, improve cardiovascular fitness, and boost your metabolism!

23 Min Strength Interval KB Workout for Over 50s

PART 1 – Set a timer for 1 minute. At the start of each minute, do the set number of reps. Rest for the rest of the minute. Do this 3 times:

— Single / Double KB Press x 8

— Single / Double KB Front Squat x 8

— Horn grab / Double KB Clean x 10

— Single Arm KB Row x 12 per side

— Total Body Extension x 20

PART 2 – Do as many rounds as you can of these exercises in 8 minutes:

— Friendly Burpee – 5

— Bodyweight / KB Walking Lunge w/ Balance – 8 per leg

— Plank – :30 hold

— Skater hops – 10 per side

This post is made possible by Lifetime Kettlebell Fitness 2.0 for People Over 50 – Click Here for the Full Program

— Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net

Calling all people 50 or older who love working out with kettlebells!

This workout will make you stronger, give you more energy, help you feel good about yourself, and keep you healthy for a long time.

Plus, you’ll look great even without your shirt on!

Here’s your 18-minute workout using just one kettlebell, perfect for people aged 50 and above.

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18-Minute Workout with One Kettlebell for People 50 Years Old and Above

Do 3 rounds. Work for 30 seconds, rest for 15 seconds, then rest for 60 seconds between rounds:

(Tier 1 – For Beginners)

– Kettlebell “Goat Bag” Swing –> 2 Hand KB Swing (suggested weight 16k for women – 24k for men)

– Plank Step-Out

– Bodyweight Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Step-Back Squat Thrust

(Tier 2 – For Intermediate and Advanced)

– 2 Hand KB Swing –> 1-Arm KB Swing (suggested weight 8-12k for women – 16-20k for men)

– Plank Jacks

– KB Goblet Squats

– Kettlebell Figure 8 to Hold (suggested weight 8-12k for women – 16-20k for men)

– Squat Thrust -> Burpee

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Kettlebell Training Plan for Over-50s (final run)

I’ve put together a special kettlebell plan that’s specifically designed for folks over 50.

You can check it out here:

-> kettlebell training plan for over-50s​

What’s great about this offer is that when you grab my Over 50 Kettlebell Revolution program, you’ll also get Lifetime Kettlebell Fitness and the 28-Day Kettlebell Body Revival—both completely FREE.

…but this is the final run I’ll be doing of this special “3-for-1” deal.

And the best part? You only need a couple of kettlebells and 20-30 minutes for just three workouts a week.

You can do it all from the comfort of your own home!

With these programs, you’ll be able to:

• Build functional strength, so you can keep enjoying all the activities you love.
• Take care of your joints and stay injury-free during your workouts.
• Boost your cardio endurance, which comes in handy for everyday life.
• Improve your balance, reducing the risk of unexpected falls.
• Enhance your bone health and prevent osteoporosis by increasing bone density.

I’ve got more details over here:

-> kettlebell training plan for over-50s​

Feel free to take a look and see if it resonates with you.

And, of course, if you have any questions, reply to this email and I’ll do my best to help!

-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net

Flexible, mobile shoulders are one of the biggest keys to long-term performance and staying pain-free.

And yet, most people don’t realize they have a shoulder problem until it manifests as pain, clicking, weakness, or loss of strength in presses and pull-ups.

Today, I want to give you a quick-and-dirty shoulder flexibility test you can try right now.

This won’t tell you everything about your shoulders—but it’s an excellent starting point.

It takes less than 30 seconds and gives you real insight into how your shoulders are doing.

Here’s the test.

1 – Raise one arm overhead and reach down your back.
2 – At the same time, bring the other arm up behind your back.
3 – Try to touch your fingertips together.

Now, here’s how to score it:

— Excellent: Your fingers overlap
— Good: Your fingertips touch
— Average: Your fingertips are less than 2 inches apart
— Poor: Your fingertips are more than 2 inches apart

What your result means:

— If the top arm felt tight, that usually points to limited shoulder flexion and tight triceps.

— If the bottom arm felt tight, that often indicates restricted shoulder extension and internal rotation.

If either arm was tight, you’re more likely to experience:

– Shoulder discomfort or instability during training
– Limited range of motion in presses or pull-ups
– Rotator cuff irritation
– Shoulder pain or impingement over time

What to do next:

If you scored excellent, great work.
Just remember—this test doesn’t evaluate strength or stability, which are just as important for truly bulletproof shoulders.

Those are things I specifically address in my daily shoulder routine.

If you scored average or poor—and you’re not actively working on this—now is the perfect time to start.

That’s exactly why I created my newest program:

-> The 8-Minute Shoulder Fix

It’s a 28-day plan built for people who want to:
– Relieve shoulder pain
– Restore mobility
– Train hard without limitations

It takes 8 minutes or less per day.
No fancy equipment required.
Includes follow-along videos and PDFs.

And this week, it’s on sale.

When you grab it, you’ll also get my 10–20–30 Tactical Kettlebell Program completely free as a bonus.

If you took the test and want a simple, proven way to improve your score, reduce pain, and protect your shoulders long-term, click here to check it out.

Talk to you soon,
— Forest

You may have heard of the original 5×5 program.

The 5×5 is a strength-training program originally popularized by Bill Starr in the 1970s. It has also had several more recent popular iterations and spins. The core of the program involves performing five sets of five reps of a chosen exercise to increase strength and size.

The 5×5 program is typically done using compound exercises such as the squat, bench press, and deadlift.

What I wanted to do, however, was take the spirit, energy, and time-tested results of this program—especially when it comes to building functional strength and lean muscle—and adapt it for kettlebells (since that’s kind of my thing).

The Kettlebell 5×5 has been a huge hit, so now I’m rolling out an updated version for 2026.

We officially start the program together tomorrow, Monday, January 12th. If you want to hop in and follow along with us in real time, you can sign up at the link below:

→→ Kettlebell 5×5 – 2026 Update

I’ve also copied and pasted a full sample workout from the program below so you can try it out.

Hope to see you on the inside!

– Forest

KB 5×5 – WORKOUT 1

Video demos are included for every exercise and workout in the full program HERE.

WARM-UP
30 seconds each, no rest. Complete 1–2 rounds:

– Arm swings / circles
– Hip hinge / bodyweight good mornings
– Bodyweight squats
– Plank shoulder taps

PART 1
Do 5 reps of Exercise 1. Rest 60–120 seconds.
Do 5 reps of Exercise 2. Rest 60–120 seconds.
Alternate back and forth until you’ve completed a total of five rounds.

When you can complete five sets of five reps for each exercise, progress by adjusting tempo, reducing rest periods, choosing a harder variation, or increasing weight:

– Single or Double KB Press (5 reps per side)
– Single or Double KB Swing (5 reps per side for single-arm swings / 5 reps total for double swings)

PART 2
Do 5 reps of Exercise 1. Rest 60–120 seconds.
Do 5 reps of Exercise 2. Rest 60–120 seconds.
Alternate back and forth until you’ve completed a total of five rounds.

When you can complete five sets of five reps for each exercise, progress by adjusting tempo, reducing rest periods, choosing a harder variation, or increasing weight:

– Single or Double KB Row
(If no heavier weights are available, go to 10–15 reps)
– Single or Double KB Squat
(If no heavier weights are available, go to 10–15 reps)

PART 3
Perform as many reps as possible for each movement in 45 seconds.
Rest 15 seconds between exercises.
Rest 60 seconds between rounds.
Complete 2–3 total rounds:

– KB halo + reverse lunge
– Push-ups with alternating shoulder taps
– Fast feet or high knees

Check out this 5×5 kettlebell superset from my full 5×5 Kettlebell Evolution program:

→ 5×5 Kettlebell – 2026 Update

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5×5 Kettlebell Superset Workout

Two exercises:

• Double KB Front Squats
• Double Burpees (burpee with two push-ups after every rep)

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Like the traditional 5×5 program, this is done as 5 sets of 5 reps per exercise, alternating between movements with structured rest periods, and progressing from workout to workout.

But unlike the traditional 5×5, we progress in one of three ways (since kettlebells tend to be more limited in weight selection and have bigger jumps between loads):

• Adding weight, OR
• Decreasing rest periods, OR
• Using a slower tempo

This is just a small sample from one part of one workout from the full 5×5 Kettlebell Evolution program (updated for 2026). If you want to check out the full program, click the link below:

→ 5×5 Kettlebell – 2026 Update

— Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

PS — Here’s a quick video where I break this one down:

→ https://youtube.com/shorts/Bshqe0zQOkQ?si=Jk28t-yNrPa91323

Check it out, then go grab the full program here:

→ 5×5 Kettlebell – 2026 Update