NEW VIDEO – Kettlebell “Conga Line” Workout

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This clip is from a session I filmed for our training staff at FVT Warrior Wellness, where I run them through the monthly programming we use in our small group workouts. This piece is the conditioning finisher — simple, fun, and it’ll light you up.

How it works:

• Line up kettlebells from 8–32 kg.
• Do 10 swings every 45 seconds, then move to the next bell in line.
• Repeat for 10 rounds = 100 total swings.

The challenge is to keep your form tight as you rotate through different weights. I first picked this one up from Dan John at an RKC certification — and it’s been a go-to ever since.

I love this finisher because it forces you to manage fatigue while still executing clean reps. You get the metabolic hit of changing loads but the focus of just one movement (swings). And it’s scalable — on a lighter day, you might start at 8 kg; on a heavy push, maybe begin at 20 kg and go upward. This is exactly the kind of conditioning I build into Gladiator’s Edge Kettlebell — carefully structured progressions, program templates, and guidance around when to push the intensity or dial it back. The bundle is retiring soon, so now’s the time to grab access while it’s still available:

–>> https://forestvance.lpages.co/gladiators-edge-kettlebell-last-chance-sale/

A few coaching tips:

  • Hinge, don’t squat — your hips drive the motion.
  • Keep tension through the core — no rounding or overarching.
  • Re-grip cleanly each round, let the bell settle.

Finishers like this aren’t just “extra.” They’re strategic tools. In Gladiator’s Edge you’ll find workouts that combine finishers, progression logic, and recovery weeks so you keep building strength without overdoing it. If you’ve been thinking about grabbing the system, this is the final chance to get the full bundle:

–>> https://forestvance.lpages.co/gladiators-edge-kettlebell-last-chance-sale/

Try the 10 × 10-swing protocol tomorrow and see how it feels. Note your heaviest and lightest weights, any form breakdowns, and which weight jumps felt hardest. That kind of reflection is exactly what makes the Gladiator’s Edge approach so effective — it’s structured, intentional training that keeps you progressing for the long haul.​

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Day 1 Gladiator KB GAINZ workout (final run bundle)

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Maximus ruled the arena with unshakable strength, discipline, and precision. His training forged him into an unstoppable force, capable of conquering any challenge.

That same idea inspired me when I created the Gladiator Gainz KB Challenge — a bundle of 10 of my most popular kettlebell programs.

But first, here’s a quick look at how real gladiators trained:

How Gladiators Trained

  • Strength & Power – They lifted stones, logs, and lead weights to forge raw muscle.
  • Endurance & Stamina – They sparred, fought, and trained for hours to outlast opponents.
  • Combat Skill – Every warrior specialized in weapons and drilled technique daily.
  • Agility & Speed – Quick reflexes meant survival; they trained to be sharp and unpredictable.
  • Mental Toughness – Pain, exhaustion, and hunger were part of life. Every session hardened their will.

You’re not stepping into a Colosseum, but the principles that made them strong still apply today.

That’s why I built this modern-day version. Here’s a Day 1 sample workout from the Gladiator Gainz KB Challenge:

DAY 1: Gladiator Gainz KB Workout

PART 1 – Strength Ladder
2 rounds of:

  • 3 Lunges / 1 Chin-Up (or :5 over-the-bar hold / 3 one-arm KB rows / side)
  • 6 Lunges / 2 Chin-Ups (or :10 over-the-bar hold / 6 one-arm KB rows / side)
  • 9 Lunges / 3 Chin-Ups (or :15 over-the-bar hold / 9 one-arm KB rows / side)

PART 2 – Circuit Training (4 rounds)
45 sec per exercise → Rest 1 min between circuits

  • Single-Arm KB Swings (per side) (12–16k women / 20–24k men)
  • Body Saw
  • KB Side Lunges (per side) (8–12k women / 16–20k men)
  • High Knees in Place

PART 3 – 8-Minute AMRAP
As many rounds as possible of:

  • KB Halos w/ Tricep Extension – 5/side (8–12k women / 16–20k men)
  • Plank-to-Push-Up – 5/side

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With the Gladiator Gainz KB Challenge, you’ll:

  • Build gladiator-level strength and muscle
  • Drop fat and boost endurance
  • Stay strong and pain-free with recovery-focused routines
  • Challenge yourself with unique methods like EMOMs, Metcons, and German Volume Training

However, here’s the part I want to be upfront about:

This bundle is going away after this final run.

Each program normally sells for $29–$37. You’re getting all 10 (a $370+ value) for just a little more than the price of one. That works out to only a few bucks per program — and I don’t plan on offering my work this cheap again.

So if you’ve been thinking about it, this is your last chance:

-> Grab Gladiator Gainz KB Challenge Here – Final Run

Take it, run with it, and let it fuel your own training — the way Maximus fueled his battles in the arena.

Forest Vance, MS – Kettlebell Specialist
ForestVanceTraining.com | KettlebellBasics.net

Sample 20/40 KB EMOM Workout

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Hey kettlebell friend,

Quick coaching email + a ready-to-run session you can do today.

Why 20/40 works (for real people):

20 seconds lets you push hard with crisp form. 40 seconds lets you recover enough to keep quality high the whole session. That’s how you stack intensity without trashing your joints—especially after 40.

Below is a plug-and-play workout from my new KB EMOM 20/40 Fat Loss Protocol. Do it exactly like this:

PART 1 – Strength Pair (6–8 rounds, EMOM 20/40)

  • KB Front Squat – 20s work (Option: 20s per side in rack if using 1 bell)
  • 1-Arm KB Row – 20s per side (Option: both sides back-to-back, rest remainder of minute)
  • Rest: remainder of the minute

PART 2 – KB Conga Line Swings

  • 20s Swings, 40s Rest
  • Option: advanced = heavy swings; beginners alternate 20s right / 20s left → rest 20s
  • Repeat 5–10 rounds

PART 3 – Core & Carry Pair (6–8 rounds, EMOM 20/40)

  • Rack Carry – 20s/side (Option: both sides back-to-back, rest remainder)
  • Side Plank – 20s/side (Option: both sides back-to-back, rest remainder)

How to scale intensity (read this):

  • If 20 seconds doesn’t feel tough, do 20s per side (no mid-minute rest), then rest what’s left.
  • Use a bell you respect: if you can chat during the work, it’s too light.
  • Keep reps crisp. Stop at 20s even if you “could” keep going—save the quality for the next round.

If you like how this feels, the full KB EMOM 20/40 Fat Loss Protocol lays out 4 weeks of sessions just like this—videos, progressions, and joint-friendly tweaks for 40+.

-> Grab the program

Train smart,
Forest Vance
M.S., Human Movement • Master Kettlebell Instructor
Owner, FVT Personal Training

PS – This week only, you also get the Norwegian KB 4×4 and 16/8 Intermittent Fasting Workshop free—proven, and ridiculously effective when combined with 20/40. Details here.

The “weird” kettlebell 20/40 rule that makes fat loss easier

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Quick coaching note today that might flip a switch for you:

After 40, more rest can mean more results.

See, most folks think fat loss = grind nonstop.

But the science (and my coaching floor) says short bursts of effort + longer recovery often deliver better outcomes: more calories burned, better insulin sensitivity, and less joint blow-back.

That’s the whole idea behind KB EMOM 20/40:

  • 20 seconds hard, 40 seconds easy, every minute on the minute
  • Stack it for 20 minutes
  • Done

-> Learn More Here

Why 40 seconds of rest helps you burn more:

  • You can hit true intensity during the work window (not just “kind of hard”).
  • Your heart rate stays high-enough across the session, but your joints aren’t getting crushed.
  • The combination is linked to the “afterburn” effect (elevated calorie burn for hours after you’re done).

Try this 10-minute sample today:

  • Min 1: 20s two-hand KBl swings (go heavy as you can with good form) / 40s rest
  • Min 2: 20s “HardStyle” burpees / 40s rest
  • Min 3: 20s KB goblet squats (go heavy as you can with good form) / 40s rest
  • Min 4: 20s “HardStyle” plank / 40s rest
  • Min 5: 20s KB snatch (10s per side) / 40s rest

Rest 60-120 seconds; repeat once (total = 10 minutes). If you feel good, run a full 20.

Coaching cues: crisp reps, tall posture, stop at 20s even if you “could” do more. Quality > quantity.

If you like how that feels, my new KB EMOM 20/40 Fat Loss Protocol lays this out for a full 28 days—videos, progressions, and joint-friendly tweaks for 40+ bodies.

-> Grab it here

Stay consistent & train smart!
— Forest Vance
M.S., Human Movement • Master Kettlebell Instructor
Owner, FVT Warrior Wellness

PS – This week I’m also tossing in the Norwegian KB 4×4 and 16/8 IF Workshop as free bonuses. If you’re curious about the science behind all this, you’ll love these. Details here.

5-Minute Hip Reset Flow for KB Lifters 40+

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If your hips are tight, locked up, or just off, everything else pays the price.

That’s because most back pain, stiff knees, and nagging injuries don’t actually start where they hurt… they start with hips that aren’t moving the way they’re supposed to.

Your hips are the power center of your body. When they lose mobility, everything else starts compensating.

That’s why I created the 8-Minute Hip Fix — a 28-day program designed for people 40+ to unlock hip mobility quickly.

You’ll get short, follow-along routines that relieve pain, build strength, and boost performance in just 8–10 minutes daily.

Check it out here -> Daily 8 Minute Hip Fix

5-Minute Hip Reset Flow
Try this quick routine before your next workout to loosen your hips and activate the right muscles:

  • Glute Bridges – 10–12 reps, hold/squeeze at the top
  • Bird Dogs – 6–8 reps per side, slow and controlled
  • Cossack Squats – 4–5 per side, keep chest tall
  • Hip Airplanes – 3–4 per side (hold wall for support if needed)
  • Banded Good Mornings – 15 reps, hinge + glute drive

Just 5 minutes can reset your hips for stronger, safer training.

Get the full 28-day program here -> 8-Minute Hip Fix

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

5-Minute Kettlebell Warm-Up (flash sale inside)

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Next year, I’ll need to recertify my kettlebell certification, which, for me, means hitting 100 snatches with a 63 lb bell in 5 minutes.

Obviously, the #1 thing I need to do is… work on KB snatches. But I also know that if I want to stay healthy, recover faster, and keep training consistently, I have to focus on mobility and prep.

That’s where my Regenerate 2.0 program comes in — and it’s on flash sale this weekend. Honestly, I use this program as much as any other I’ve ever created. The short 3–6 minute routines make a huge difference.

Here’s one example warm-up I’ve been using before kettlebell sessions (not just snatches — it works for any KB workout):

5-Minute Kettlebell Warm-Up

  1. Cat-Cow with Breath – 30 sec
  2. Hip Flexor Rock-Backs – 5 reps per side
  3. Shoulder Openers (Thread the Needle) – 5 reps per side
  4. Glute Bridge with Reach – 8 reps
  5. KB Halos (light bell) – 5 each direction
  6. Overhead KB Hold (light bell) – 15 sec per arm

Takes about 5 minutes. Gets you moving, primed, and ready to go.

The truth is, if I only did this once in a while, it wouldn’t do much. The magic is in daily mobility and flexibility practice — 3 to 6 minutes a day, consistently. That’s why Regenerate 2.0 has been one of my best-selling programs ever (and why I just brought it back for a weekend-only sale).

-> Click here to grab Regenerate 2.0 while the flash sale is live

Stay strong, stay mobile,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor

Bodyweight “Century Test” (could you pass?)

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Back around 2015, I took something called the Progressive Calisthenics Certification.

To pass, you had to complete The Century Test: 100 total reps across four fundamental calisthenic moves — in 8 minutes or less.

Here’s the men’s version:

  • 40 squats (full depth)
  • 30 push-ups (strict form)
  • 20 hanging knee raises
  • 10 full pull-ups or chin-ups

The women’s version:

  • 40 squats
  • 30 kneeling push-ups
  • 20 hanging knee raises
  • 10 inverted rows

Rules: you had to do them in this exact order, each exercise in one unbroken set. You could rest between moves, but not mid-set. Form had to be clean — no half-reps, no kipping, no cheating.

Even just reading through that list, you probably started asking yourself: Could I do it?

That’s why it’s such a powerful benchmark — simple to understand, tough to execute, and a great standard to train for.

For me — I’m a big dude, not naturally great at bodyweight stuff — it took some serious prep to nail all the standards. But I did it. And I still think it’s a great benchmark almost anyone can work up to.

If you want a structured plan to get there, that’s exactly what my Project Bodyweight³ program is built around.

It’s based on the same principles I learned through the PCC, Convict Conditioning, my yoga teacher training, and 20+ years in fitness.

It’ll help you shred fat, gain lean muscle, and build the strength + mobility to crush challenges like this.

→ Check out Project Bodyweight³ here (back by popular demand)

– Forest

Herschel Walker Zero-Equipment Routine (workout inside)

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Back in high school, I stumbled across how Herschel Walker got so shredded — and it wasn’t gym time.

He used only bodyweight stuff: push-ups, sit-ups… and some uphill sprint repeats on a dirt road. No fancy gear, just grit and consistency.

Here’s the twist — as he got stronger, he dialed it way up:

  • Hundreds (or more) of push-ups and sit-ups per day
  • Mixes like one-arm push-ups, diamond variations, dips, pull-ups, and pistol squats
  • Sprinting hills, martial arts, dancing, even farm chores — basically, anything to move

What you can steal from this:

  • Start simple, like he did: push-ups, sit-ups, sprints.
  • Keep adding volume or variation to challenge yourself.
  • Mix it up — variety builds real athleticism.
  • And stay consistent — even when nobody’s watching — that’s where results come from.

That mindset formed the root of Project Bodyweight³. It’s how I took 17 lbs of fat off, gained lean muscle, and stayed athletic — without stepping foot in a gym.

Want to see how to structure it into a full 6-week plan?

→ Check it out here

– Forest

PS – Herschel-Inspired Bodyweight³ Workout (try this today):

1. 8-min AMRAP (as many rounds as possible)

  • 5 burpees
  • 5 pull-ups (or 15 inverted rows)
  • :20 handstand hold on the wall (or floor pike holds)

2. 8-min Ladder
Start with 4 reps each → then 6 → then 8… keep climbing:

  • Walking prisoner lunges (each side)
  • Close grip push-ups

3. Sprint Intervals (x5)

Rest = whatever time’s left after your run
(Ex: Run in 45s → rest 45s. Run in 60s → rest 30s.)

Run ~200 yards

Start a new set every 90 seconds

KB Ladder Challenge Workout + Get Hybrid Strength 3.0 Free

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One of my favorite ways to get stronger without adding weight is the ladder method.

It’s also a big part of the approach I use in my new Upper-Lower KB Strength System (out this week with 3 free bonuses -> check it out here)

Instead of piling more plates on the bar (which isn’t always realistic after 40), you use rep ladders to create overload:

  • Start with a low rep count (say 1 or 2 per side).
  • Add a rep each round until you hit a peak.
  • Drop back down and repeat.

This increases time under tension, builds volume safely, and challenges your muscles in a new way — without having to go heavier.

Here’s an example you can try today:

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KB Ladder Challenge (sample from the new Upper-Lower KB Strength System)

Part 1 – KB Clean + Press Ladder

  • Do 1 rep per side
  • Without rest, do 2 per side
  • Then 3, then 4 per side
  • Rest ~60 seconds and repeat for 3 total ladder climbs

Part 2 – Density Circuit (4 rounds):

  • 5 double burpees
  • 12 one-arm KB rows per side

Part 3 – Push/Pull (4 rounds):

  • 8 KB figure 8 to holds per side
  • 12 close-grip push-ups

Part 4 – Conditioning Finisher (10 minutes):

  • Steady jog/row/bike at 60–70%
  • Every 2 minutes, stop for a 30-sec low alligator hold

Try it out and feel how ladders push your strength without beating up your joints.

And here’s the cool part: this is just one method. In my Hybrid Strength 3.0 program (which you’ll get FREE this week with the new Upper-Lower KB Strength System), I go deep into methods like:

  • Tempo training (slowing reps to create tension)
  • Isometrics (holding positions for max strength)
  • Supersets (pairing moves for more volume and intensity)

Grab the new program + get Hybrid Strength 3.0 as a bonus here:

-> Upper-Lower KB Strength System + Hybrid Strength 3.0

Train smart,
– Forest

PS – Hybrid Strength 3.0 is a full program on its own… and it’s yours free this week when you grab the Upper-Lower KB Strength System. Don’t miss it:

-> Upper-Lower KB Strength System + Hybrid Strength 3.0

300-rep KBs for Abs Challenge + 2025 Labor Day Sale #3

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Hey, happy Saturday —

I’m about to head out and teach a kettlebell workout this morning at my studio. Should be a fun one. We’re prepping for an event coming up in a couple of weeks, so everyone should have some great energy and be ready to rock.

But before I do that, I want to share a sample kettlebells-for-abs workout with you. It’s a great one you can do with just a kettlebell or two, anytime, any place.

-> Today’s feature in my Labor Day Flash Sale is the Kettlebell Abs Mega Pack.

Here’s the deal: for the last couple of days, I’ve been putting one of my top-selling programs on sale for a single day only. In case you missed it, today is all about kettlebell abs.

And this one’s big — it’s actually a 3-for-1 special:

  • Kettlebells for Abs
  • Kettlebell Abocalypse
  • Kettlebells for Abs Challenge 3.0
  • my 20-in-6 Nutrition Challenge as a free bonus

All for just $29 today only.

Now — check out this sample workout. Some of the routines in this bundle are short finishers. This one’s a full-on challenge:

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300-rep KBs for Abs Challenge

PART 1 (90 reps total)
Do the first exercise, rest 30 sec. Repeat 3x before moving on. Rest 60 sec between rounds. Do 3 rounds total:

  • 10 hand-to-hand KB swings (5 per side)
  • 5 one-arm KB presses per side
  • 5 reverse KB goblet lunges per side

PART 2 (90 reps total)
3 rounds, as fast as possible, alternating back and forth:

  • 10 one-arm KB rows per side
  • 10 spider climbs (5 per side) — add a push-up after every 2 spider climbs

PART 3 (120 reps total)
Every minute on the minute (EMOM) x 4 rounds:

  • 5 burpees
  • 5 side plank hold w/ leg raise per side
  • 15 prone skydivers (hold 1 sec at top of each rep)

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That’s 300 total reps — a full-body blast that lights up your core from every angle.

-> Grab the complete Kettlebell Abs Mega Pack (3-for-1 + bonus) (Labor Day Flash Sale, one day only):

Enjoy the workout — and I’ll see you on the inside.

– Forest

PS – Tomorrow we roll into the next flash-sale program. Don’t miss today’s abs deal — it ends at midnight.