Check out this 5-min KB EMOM Snatch Challenge! -> https://www.youtube.com/shorts/_vHn4o4XMT4?feature=share
Get a FREE week of my 300 Kettlebell Challenge at the link 👉 forestvance.kit.com/10887bca24
In this video, we discuss a 5-minute kettlebell EMOM (Every Minute On the Minute) snatch challenge with three different versions – beginner, intermediate, and advanced.
The goal is to perform a certain number of snatches (5/7/10 per arm) at the top of each minute for the full 5 minutes.
This is an intense workout, so it’s recommended to start with the beginner version if you’re new to it, and work your way up to the advanced version where you aim for 100 total snatches in 5 minutes.
Ever wonder what gives your favorite action heroes that iconic, powerful “V” shape?
Broad shoulders. A strong chest. A narrow waist. It’s a timeless, athletic look—and it’s 100% buildable when you know what muscles to target (and how to train them right).
Here’s the breakdown:
Lats – for width and that “wings” effect
Delts – especially the lateral heads, to broaden your shoulders
Traps – to frame the neck and upper back
Pecs & Abs – for a balanced, armor-like front
And my secret weapon to hit all these muscles effectively? Kettlebells.
Because moves like swings, snatches, clean-and-presses, rows, and figure-8s hit these key areas hard—while also improving mobility, grip strength, and real-world power.
Here’s one of the workouts you’ll find inside my Hero Mode Kettlebell program:
“Superman’s Iron Will” – 25-Min Upper Split KB Workout
1 – Clean and Press Ladder – Builds shoulder + core stability 1 to 4 reps per side, ladder style. Rest 60 secs. Repeat 3x.
2 – Double Burpees & Rows – Upper body sculpt + power 5 double burpees, 12 KB rows per side. 4 rounds.
4 – Cardio Finisher – Action hero endurance 10 min steady cardio, stopping every 2 minutes for 30-sec alligator holds.
This is just one of over 120 workouts inside the Hero Mode Kettlebell Bundle. You’ll get a full 28-day upper/lower split plan, strength workouts, conditioning, recovery routines, and more.
All designed to get you looking and performing like the hero of your own story—in just 20-30 minutes a day, 3-4 days a week.
When we were younger, most of us wanted to be the hero. The action star. The one who could handle whatever came their way—with grit, strength, and calm under pressure.
Now we’re older. Life is more complicated. We’ve got businesses to run, families to take care of, responsibilities stacked high—but that desire? To still be the one who shows up strong when it matters most? That never really goes away.
In fact, for a lot of us, it’s even stronger now.
You want to be the kind of man your kids look up to… The partner who makes your spouse feel safe and supported… The leader who shows up with presence and purpose—every single day.
And that’s what this 50-Rep Mad Max Kettlebell Challenge is all about.
It’s part of the Hero Mode Kettlebell Bundle, now available in the April 2025 Relaunch Super Deal.
This bundle includes 10 of my best-selling programs—inspired by the strength, discipline, and relentless energy of the greats: Thor. Wick. Rocky. Wolverine. Cap. And more.
Each plan is designed to help you build muscle, shed fat, and improve agility in just 20–30 minutes a day—no fluff, no gimmicks.
Here’s what’s inside:
Thor’s Epic Strength Challenge
John Wick’s Relentless Pursuit (AMRAP Style)
Superman’s Iron Will Upper/Lower Split
Hobbs’ Muscle Mayhem GAINZ Challenge
Captain America: Super Soldier Conditioning 2.0
Fury Road: Filthy Kettlebell Challenge 2.0
Black Widow’s Assassin PHA Protocol
Mission: Impossible Mobility Protocol
Rocky’s Recovery Regiment
Wolverine’s Healing Factor Recovery Plan
You’ll get over 120 workouts you can plug into your current training—use them as your primary workouts, as recovery sessions, or to stack on top of what you’re already doing.
This isn’t just fitness. It’s reclaiming the fire.
-> Get the Hero Mode Kettlebell Bundle – April Super Deal now – https://forestvance.lpages.co/hero-mode-kettlebell-2025/
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50-rep Mad Max Kettlebell Challenge
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!
Decades ago, lifters started using a technique called pre-exhaustion training to build muscle without going heavier. That technique—fatiguing the target muscle with an isolation movement before hitting a compound lift—can work. But in practice, it’s often complicated, inefficient and leads to more fatigue than progress—especially if you’re not already lifting at an elite level.
Pre-exhaustion is indeed outdated. I created the Kettlebell 5×5 Method because I wanted to take the core idea of muscle stimulation without heavy loads and make it smarter, more effective.
The 5×5 Method focuses on double kettlebell compound lifts, strategic time under tension, tempo control, minimal rest and volume and density progression. That means you’ll be doing:
Double kettlebell compound lifts that work your entire body at once.
Time under tension that really makes your muscles work.
Tempo control that keeps you in the zone.
Minimal rest to keep the intensity up.
Progressive volume and density to keep pushing yourself.
Here’s a sample workout structure you can try. Do this for five rounds, alternating between upper body push and pull, lower body focus and a density finisher. Rest for 60 to 90 seconds between exercises.
Block 1: Upper Body Push + Pull
Double KB Press: five reps (three seconds down, one second up). Don’t just drop the kettlebells—control the movement.
Double KB Bent Row: five reps (pause one second at the top). Focus on squeezing those muscles.
Block 2: Lower Body Focus
Double KB Front Squat: five reps (slow down on the way down, explode up). Keep that form tight.
Double KB Swing: ten reps (focus on hip power and control). Don’t just swing the kettlebells—use your entire body.
Block 3: Density Finisher
Set a timer for six minutes. Cycle through this circuit as many times as you can, maintaining form: push-up plank hold for 30 seconds, goblet reverse lunge six times per side and jumping jacks for 30 seconds. Track how many rounds you complete. Next time, try to beat it.
That’s just one example of how we structure the program to build real-world strength that lasts—and feels good doing it.
If you’re ready to build that kind of strength—and feel better doing it—grab the Kettlebell 5×5 Method here. The Birthday Week Sale is still live -> https://forestvance.lpages.co/5×5-kettlebell-challenge-2025-birthday-sale/
In this video, we talk about a 5×5 kettlebell superset workout that includes double kettlebell front squats and double burpees.
We discuss how to perform the exercises properly and provide options to progress the workout by adding weight, decreasing rest periods, or using a slower tempo.
The full 5×5 kettlebell challenge program is also mentioned, and a link to it will be provided:
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It’s my birthday week, and I’m running a flash sale on one of my most popular programs:
This plan plays off the classic 5×5 strength method (originally made famous by guys like Bill Starr)—but I’ve re-imagined it for kettlebell training at home.
If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time—this is for you.
We swap the barbell for double kettlebells, and we use smart strategies like:
Time under tension
Tempo control
Minimal rest …to help you gain real strength and size—without beating yourself up.
Perfect if:
You’re training at home in your garage, basement, or living room
You’ve got 20–30 minutes max to squeeze in a workout
You’re ready to feel better than you did a decade—or two or three—ago
Just grab a couple kettlebells and follow the plan:
This plan builds off the classic 5×5 strength training method—originally made famous by guys like Bill Starr—and retools it for kettlebell training at home.
If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time, this is for you.
We swap the barbell for double kettlebells and use smart strategies like:
Time under tension
Tempo control
Minimal rest
All designed to help you gain real strength and size—without beating yourself up.
Here’s a full sample workout straight from the program:
5×5 Kettlebell Challenge – Week 4 / Workout 1
PART 1 Alternate between the two exercises for 5 total rounds:
5 reps of Exercise 1, rest 60–120 sec
5 reps of Exercise 2, rest 60–120 sec
Once you can complete 5×5 for both moves, progress by increasing tempo, reducing rest, choosing a harder variation, or using heavier bells.
Single or Double KB Press (5 reps per side)
Single or Double KB Swing (5 reps per side if single-arm, 5 total for double)
PART 2 Same format:
Single or Double KB Row (10–15 reps if you don’t have heavier weights)
Single or Double KB Squat
PART 3 – Finisher Do the following circuit 3 times with 1 minute rest between rounds:
Total Body Extension – 30 seconds
Push-Up Plank – 30 seconds
Lying Bridge Hold – 30 seconds
Jumping Jacks – 30 seconds
This type of training is perfect if:
You’re working out at home (garage, basement, or living room)
You’ve got just 20–30 minutes to get it done
You want to feel stronger and more athletic than you did a decade—or two or three—ago
PPS – If you’re ready to build strength, gain muscle, and move better in just 30 minutes a session, get the full 5×5 Kettlebell Method while the Birthday Week Sale is live.
If you’re into fast, effective workouts you can do anywhere—especially the kind that feel easy at first but sneak up on you—you’re going to love this one.
It’s also straight out of my Project Bodyweight³ program—my no-gym, bodyweight-only training system for Spring 2025:
This plan is inspired by the workouts I did to prep for college football… and heavily influenced by legends like Herschel Walker, who built an elite physique using just bodyweight movements.
Let’s jump in:
EMOM Death Circuit – Bodyweight Edition
You can stop after 3 rounds (15 minutes total)…
Or you can go full savage and do the Death Circuit version: Keep going until you can’t finish the reps in the minute.
How it works: Start a new movement every minute on the minute. Do the reps, rest for the remainder of the minute. When you can’t finish in time—it’s over.
The Circuit:
Minute 1: 20 Air Squats
Minute 2: 12 Hand-Release Push-ups (pull those elbows back and squeeze your back at the bottom)
Minute 3: 10 Dead Bugs per side (slow and controlled)
Minute 4: 20 Lateral Skater Hops per side (stick the landing!)
Minute 5: Rest / Recovery Breathwork
Minutes 6–10: Repeat the sequence
Option 1: Standard Version – 3 Rounds = 15 minutes Option 2: Death Circuit Version – Keep going until you can’t complete a round
This one checks all the boxes:
✅ Upper body
✅ Lower body
✅ Core
✅ Posterior chain
✅ Conditioning
✅ Mental toughness
Want more workouts like this one?
They’re built into the SHRED phase of Project Bodyweight³—designed to cut fat, build lean muscle, and ramp up endurance with nothing but bodyweight.
You can do them at home, in your garage, on the road—wherever. No gym, no problem.
If you liked this one…
You’ll love the full Project Bodyweight³ system.
Here’s what you get when you join:
✅ The full SHRED, STRENGTH, and BEAST phases (21-day + 12-week + 6-week)
✅ Bonus: No Gym? No Excuse! – my OG bodyweight transformation guide
✅ Coaching-style walkthroughs and step-by-step daily plans
Train like an athlete. Get lean like a fighter. Move like a machine.
– my flagship no-gym, bodyweight-only training plan for Spring 2025 is here.
It’s inspired by the exact type of workouts I used to prep for my first year of college football — and heavily influenced by Herschel Walker’s legendary bodyweight routine.
If you’re looking for a way to burn fat, build lean muscle, and develop serious endurance, without beating up your joints or needing fancy equipment — this is for you.
Check out this sample workout pulled from the SHRED phase of the plan. It’s fast, effective, and you can do it anywhere:
21-Minute SHRED: Bodyweight³ Workout
Do as many quality rounds as you can in 21 minutes of:
– 50 Seal Jacks – 8 Bodyweight Renegade Rows – 15 Total Body Extensions – 12 Plank Jacks – 10 Alternating Reverse Lunges – 8 Burpees
You’ll feel the burn, get your heart rate up, and hit your entire body in a single quick session.
And if you liked that — your next step is easy:
Grab the full Project Bodyweight³ training system at the link below.
You’ll get:
The full SHRED, STRENGTH, and BEAST training phases (21-day + 12-week + 6-week)
A free bonus copy of No Gym? No Excuse! – my OG bodyweight transformation guide
Coaching-style walkthroughs and step-by-step programming
The summer after I graduated high school, I was not in football shape.
After a few too many parties, beers, and late nights, I found myself 15 pounds heavier and a whole lot slower than I needed to be for college football camp.
I knew something had to change—fast.
Instead of going back to the typical gym grind, I tried something different. I came across an article about Herschel Walker and how he trained without traditional weights. Push-ups. Sprints. Lunges. Monkey bars. Stadium steps. Old-school, no-frills, bodyweight-only work.
So I committed to it. Six weeks later, I was down 17 pounds, up 6 pounds of muscle, and moving like a machine.
This is a full-body, performance-focused training method that’s 100% equipment-free… and built for anyone who wants to lose fat, build muscle, and get athletic AF at the same time.
And today, I’m giving you Day 1 of the plan, totally free:
25-Min “No Gym, No Problem” Power Circuit
Main Circuit – 4 Rounds:
8 Swing Lunges per leg
10 Close Push-Ups
Core & Movement – 3 Rounds (30:15 work/rest):
Body Saw
Total Body Extensions
Side Plank with Leg Raise (30 sec per side)
HIIT Finisher – 5 Rounds:
45 sec @ RPE 15
90 sec @ RPE 10 Pick your method: Hill Sprints Stadium Steps Jump Rope Water Running
Ready to Go ALL IN?
This is just one workout from the full Project Bodyweight³ (Cubed) plan.
And during my Spring Training Sale, you can grab the whole thing AND get my original transformation guide, No Gym? No Excuse!, 100% FREE.
Want to lose fat, build lean functional muscle, and unlock that “Damn, I feel unstoppable” kind of fitness? You don’t need a gym. You just need a plan.
In today’s video, we talk about a conditioning circuit that incorporates kettlebell exercises to build strength and conditioning.
The circuit includes high pulls, kettlebell snatches, plank to push-ups, reverse lunges with kettlebells, kettlebell sit-ups, and burpees.
The goal is to complete 3 rounds of this circuit.
Kettlebell GAINZ is LIVE!
It’s my newest 28-day Challenge designed to help you get kettlebell STRONG.
People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!
But, it starts on Monday – so sign up now and get ready to rock:
– Forest Vance Master of Science, Human Movement Certified Kettlebell Instructor KettlebellBasics.net
PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE Kettlebell GAINZ!
