Ultimate KB Challenge (flash sale + sample workout)

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Day 2 of my Labor Day Flash Sale is live.

Today only: Ultimate Kettlebell Challenge Workouts — Grab it Here Now

Inside, you’ll get 33 unique KB challenge workouts … 8+ weeks of training where you never repeat the same workout twice … plus 2 powerful bonuses.

Here’s a sample straight from the program:

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Workout 12 – Kettlebell & Bodyweight Beat Down

Part 1 – Core/Lower Body Pairing

  • Plank – max reps in 25 sec
  • Reverse KB Goblet Lunge – max reps in 25 sec

Rest ~15 sec between moves. Do 4 sets total of each.

Part 2 – Push/Conditioning Pairing

  • 12 Push-ups
  • 12 Kettlebell Swings

As many rounds as possible in 5 minutes.

Part 3 – Finisher

  • 7 reps each: Single Arm KB Press → KB Rack Squat → KB Bent Row (don’t set the bell down)
  • Set KB down → 7 Burpees

Repeat sequence 4x (2x per side).

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Looks simple on paper … but once you try it, you’ll be a believer 😉

This flash deal is gone at midnight -> Grab Ultimate KB Challenge Workouts

Talk soon,
Forest

Project Bodyweight³ (free sample workout + flash sale)

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Today kicks off Day 1 of my Labor Day Flash Sale!

Project Bodyweight³ (Cubed) is on special for today only – plus, you’ll get my No Gym? No Excuse! guide FREE.

Grab it here now:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Sample Workout – 23-Min At-Home Bodyweight Power Session

PART 1 – Chin-Up Ladder
1 rep → rest 30 sec
2 reps → rest 45 sec
3 reps → rest 60 sec
Repeat 3x
(Too easy? Try 2/4/6 instead)

PART 2 – Upper Body Complex (3 rounds)
• 30 mountain climbers
• 20 push-ups
• 10 spiderman climbs
• 5 burpees

PART 3 – Lower Body Complex (3 rounds)
• 10 squat jumps
• 10 reverse lunges / leg
• 10 step ups / leg
• 20 bodyweight squats

Total time: about 23 minutes. Legs = toast. Core = fried. Lungs = burning.

That’s just a taste of what’s inside Project Bodyweight³ — a full 21-week system designed to help you shred fat, build lean muscle, and get athletic again.

Grab today’s deal before midnight:

-> GET – Project Bodyweight³ (Cubed) – Special Pricing + get my No Gym? No Excuse! guide FREE

Talk soon,
Forest

12 in 12 KB Challenge

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Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells?

Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

How is this possible? A few quick keys:

  • Consistency → showing up for the right KB workouts each week
  • Customization → built around your level, time, equipment, injuries
  • Nutrition → the right calories/macros + food you’ll actually eat
  • Accountability → daily check-ins so you stay on track

That’s the difference between a cookie-cutter $29 program and a personalized plan.

If you’re ready to make this happen — Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

Talk soon,
Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a real example of what a week 3 workout from a coaching client looked like — and why each piece was there:

Warm-up (5 minutes)

  • Glute bridges x12 → activate glutes, open tight hips
  • 90/90 hip openers x5/side → mobilize hips before swings/snatches
  • Cat-cows x8 → get spine moving before hinging
  • Shoulder dislocates (band or PVC) x10 → prep shoulders for overhead work

Built for this client who had tight hips and rounded shoulders from desk work.

Main Lift (KB Snatch, 10×5/side)

  • Start with 16kg (35 lbs) KB
  • Focus = smooth form, controlled breathing, building volume safely

By week 3 we’d already established a base with swings/cleans – this was the logical next step.

Accessory Strength (Core Stability, 3 rounds)

  • Plank hold, 30 sec
  • Side plank, 20 sec/side
  • Hanging knee raises x8 (or lying leg raises if equipment limited)

Core stability = protect low back, build strength for KB lifts.

Conditioning Finisher (8 min AMRAP)

  • 10 KB swings (moderate weight)
  • 10 push-ups (hands elevated on bench)
  • 100m fast walk or march in place (low impact option)

The client wanted extra conditioning without hammering the knees.

Mobility Cool-Down (5 minutes)

  • Standing calf stretch, 30 sec/side → loosen ankles (helped knee stability)
  • Couch stretch, 30 sec/side → open quads/hip flexors from sitting
  • Single-leg balance drill, 20 sec/side → improve knee stability
  • Supine hamstring stretch, 20 sec/side → relieve tight posterior chain

Want to lose up to 12% of your bodyweight in 12 weeks while getting stronger with kettlebells? Reply YES and I’ll send you the details on my 1-to-1 “Ageless Warrior” coaching program.

#1 over 40 KB mistake

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In my 19 years in the fitness industry, I’ve seen one mistake wreck more transformations than anything else:

Going too hard, too fast.

Here’s how it usually plays out:

  • Week 1: Fired up, crushing every workout
  • Week 2: Soreness sets in, but you push through
  • Week 3: Joint pain, fatigue, maybe a minor injury
  • Week 4: You quit (or get forced to stop)

Sound familiar?

The problem isn’t kettlebells—it’s the approach.

After 40, your body demands a smarter strategy. You can’t train like you’re 25 anymore.

That’s why the Drop-a-Size Challenge 4.0 starts with a Foundation Week that focuses on:

  • Perfect form over heavy weight
  • Movement quality over quantity
  • Building the habit, not breaking your body
  • Prepping your joints for what’s coming

From there, we progressively build:

  • Week 2: Proven fat-burning combos
  • Week 3: Advanced metabolic circuits
  • Week 4: Peak performance workouts

The result?

Joel Robinson: “Loved the program!! I was looking for new ways to condition myself…and found it with this program!!”

Carolyn Rudin: “I lost five pounds. Endurance is hugely improved. Definite improvements in overall muscle definition.”

They didn’t just survive 28 days—they thrived. Because we built them up instead of breaking them down.

Want to experience this smart, sustainable approach?

The challenge kicks off Monday, August 25th.

-> Join the over 40 adults transforming their bodies the RIGHT way – with kettlebells!

Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

PS – Here’s a Week 3 workout sample—notice how we add complexity while keeping it joint-friendly:

Circuit 1:
Do 60 sec of exercise 1 → rest 15 sec → 60 sec of exercise 2 → rest 15 sec.
Repeat x3.

  • Single (30 sec/side) or double (60 sec) KB floor press
  • Alternating reverse lunges

Circuit 2 (every 3 minutes):

  • 7 KB presses/side
  • 12 KB slingshots/side
  • 10 plank knee taps
  • 15 skater hops

Circuit 3:
30 sec each → rest 15 sec → repeat x3.

  • KB crush or towel curl
  • KB pullover + skullcrusher

Your rest is the time left until the next 3-min interval. Do 3 rounds total.

20-min KB EPOC Workout

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Traditional cardio burns calories DURING exercise only.

But kettlebells? They create what’s called “EPOC” – Excess Post-Exercise Oxygen Consumption.

Translation: Your body keeps burning calories for HOURS after your workout ends.

*You can experience the KB EPOC effect first-hand here -> 28-day Kettlebell Drop-a-Size Challenge 4.0

Here’s why this matters for adults 40+:

Problem #1: Our metabolism naturally slows down after 40

Solution: Kettlebell training can burn up to 20 calories per minute (compared to 1-2 for walking)

Problem #2: We lose muscle mass as we age

Solution: Kettlebells build lean muscle while burning fat simultaneously

Problem #3: Joint wear and tear from high-impact exercise

Solution: Kettlebell movements are fluid and joint-friendly

The real kicker?

A 2010 study by the American Council on Exercise found that kettlebell training burns as many calories as running a 6-minute mile pace.

But here’s what the study DIDN’T measure…

The afterburn effect that keeps your metabolism elevated for up to 24 hours post-workout.

That’s why my clients consistently drop clothes sizes in 28 days – even training just 3-4 times per week.

Case in point: Maria Tverdostup said, “Probably lost some weight, definitely got some muscles… but the larger gain is that it helped me move on a different level.”

Want to experience this for yourself?

The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here

Forest Vance – Master of Science, Human Movement – Certified Kettlebell Instructor – FVT Warrior Wellness

PS – Want a taste of what these 20-minute EPOC workouts look like? Here’s a sample from Week 2:

Circuit 1: Do as many reps as you can of the first exercise for 30 seconds on each side. Rest for 15 seconds between sides if needed. After both sides are complete, rest for 15 seconds. Then do as many reps as you can of the second exercise for 30 seconds. Rest for 15 seconds. Repeat the full sequence for a total of three sets:

• Single-leg KB deadlift (30 seconds per side)

• Plank hold (30 seconds)

Circuit 2: On every 3 minutes, do:

• 10 push ups

• 10 KB goblet squats

• 10 KB swings

• 30 jumping jacks

Your rest is from the time you’re done with the circuit until the next 3-minute interval starts. Do 3 rounds total.

The 28-Day Drop-a-Size Kettlebell Challenge 4.0 starts Monday -> Secure your spot here

30-second pull-up test

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The special pricing for my Zero-to-20 Pull Up Plan ended last night, but I wanted to share something valuable with you regardless.

Here’s a simple test: Can you hang from a pull-up bar for 30 seconds with good form?

If not, you’re not ready for full pull-ups yet. And that’s totally fine!

Try this instead:

Week 1-2: Focus on dead hangs. Work up to 30 seconds.

Week 3-4: Add slow negatives (jump up, lower down slowly over 5-8 seconds)

Week 5-6: Try assisted pull-ups (small jump to help)

This foundation work isn’t “cheating” – it’s smart training that prevents injury and builds real strength.

Most people skip this and wonder why they never progress. Don’t be most people.

By the way, my “Operation Pull Up” Zero-to-20 Pull Up Plan is still available if you want the complete system with all 6 tracks, video demonstrations, and exact progressions.

-> Get Operation Pull Up

Your strongest days are ahead of you!

-Forest Vance – creator, Operation Pull Up

P.S. Remember, 30-day guarantee. If this doesn’t dramatically improve your pull-up strength, full refund.

The pull-up “cheat code” for people 40+

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Want to know one of the most significant differences between someone who masters their first pull-ups at age 40+ versus someone who struggles for years?

Recovery.

Your 25-year-old self could bang out pull-up attempts daily and recover overnight. Your 40+ self needs a more innovative approach.

Here’s the “cheat code”:

Example from Track 1 (Beginner – 0 Pull-Ups):

-> Click here to check out the full “Operation Pull Up” Zero-to-20 Pull Up Plan​

Day 1: Hollow holds + Ring rows + Assisted pull-ups

Day 2: Bar hangs + Slow negatives + Flexed-arm holds

Day 3: Self-assisted pull-ups + Progression work

Then you rest and repeat the cycle.

Notice the pattern? Each day targets different movement patterns and energy systems. You’re not just “doing pull-ups” – you’re building:

-> Core stability (hollow holds)

-> Grip strength (bar hangs)

-> Eccentric control (negatives)

-> Full range strength (assisted reps)

(This is just one example from the beginner track – each of the 6 tracks has completely different progressions based on your current ability level.)

When you respect your body’s recovery needs and train the RIGHT movement patterns for YOUR level, you progress FASTER than the young guys grinding random pull-up attempts every day.

Inside Operation Pull Up, every single workout is mapped out with this recovery principle built in. Each exercise, each rep count, each rest period – all designed specifically for 40+ individuals at every skill level.

Plus, you get the Kettlebell Tabata bonus that burns fat 38% faster in just 20 minutes. Still on “stand-alone launch” pricing for everything. Grab your copy here:

> “Operation Pull Up” Zero-to-20 Pull Up Plan​

Here’s to your first pull-up breakthrough,

— Forest Vance, MS – Former Pro Football Player – Owner, FVT Warrior Wellness – Creator, Operation Pull Up​

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3 mistakes killing your pull-up progress

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I’ve watched hundreds of people over 40 struggle with pull-ups.

Most make one (or two, or all) of the same 3 mistakes:

Mistake #1: Starting too aggressive

They jump straight to full pull-ups instead of building the foundation. Result? Shoulder pain and zero progress.

Mistake #2: Ignoring grip strength

Your grip gives out before your back muscles. You’re not weak – your grip just isn’t ready.

Mistake #3: Random workouts

They do pull-ups “whenever” instead of following a progressive system. Consistency beats intensity every time.

— Here’s what actually works instead (BTW – this is just a preview – the full program has complete day-by-day breakdowns, exact rep schemes, video demonstrations, form cues, and much more detail for every single exercise):

Track 1: Beginner (0 Pull-Ups) Day 1: Hollow holds, ring rows, assisted pull-ups Day 2: Bar hangs, slow negatives, flexed-arm holds Day 3: Self-assisted pull-ups with progression

Track 2: Novice (1-4 Pull-Ups) Pull-up ladders: 1,1,1,1,1 → 2,1,1,1,1 → 2,2,1,1,1 Building volume systematically

Track 3: Intermediate (5-8 Pull-Ups) Ladder example: 5,4,3,2,1 (15 total reps) Adding weighted variations

Track 4-6: Advanced to Master High-volume ladders up to 55+ total reps Heavy weighted pull-ups for strength

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In the Operation Pull Up Zero-to-20 Pull Up Plan, you start where YOU are. Each track has specific daily workouts – hollow holds, negatives, flexed-arm hangs, ring rows – all designed to build the exact strength patterns you need. This is the systematic approach that’s helped 203+ people over 40 finally achieve their pull-up goals. And it’s still available at stand-alone launch pricing at the link below:

-> “Operation Pull Up” Zero-to-20 Pull Up Plan

Your pull-up breakthrough starts now,

— Forest Vance, MS – Former Pro Football Player – Owner, FVT Warrior Wellness – Creator, Operation Pull Up

Still worth it? + Over-50 technique tip (KB Revolution update)

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The original pricing for “The Kettlebell Revolution for People Over 50” has officially ended.

The program is still available, but no longer at the launch price.

Is it still worth it? Absolutely.

Here’s why – and a technique tip you can use today:

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Over-50 KB Breathing & Bracing

Before any kettlebell movement, think about being able to take a decent punch to various parts of your body while still being able to talk and breathe.

Take a big breath with an active diaphragm (not a big belly breath), then let your diaphragm contract isometrically along with your trunk muscles. This creates a stable torso “shield.”

You can either hold this brace or breathe behind it – your diaphragm moves, but you’re not trying to create that big belly breath. The key is using just enough tension to make the lift safely, not so much that you’re focused on the bracing instead of the movement.

Most people over 50 either don’t brace at all or over-brace and can’t move properly. This technique gives you the stability you need while keeping you functional.

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The program hasn’t changed. The results haven’t changed. Just the investment.

-> See Current Pricing here

Sometimes, missing the deadline is the motivation we need.

— Forest Vance
Over 50 Kettlebell Expert

PS – This “breathing behind the shield” technique alone can transform your training. There are dozens more insights like this in the full program.

6 kettlebell hacks + Over 50 KB Revolution original pricing expires

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Time is running out to get “The Kettlebell Revolution for People Over 50” at the original pricing.

Since this is your last chance, let me remind you exactly what you’re getting:

✓ Complete kettlebell system designed for men and women 50+
✓ Proper progression that won’t wreck your joints
✓ Recovery protocols that actually work at our age
✓ Real-world schedules (not 2-hour gym sessions)
✓ Safety modifications for common 50+ issues

Get the program here -> The Kettlebell Revolution for People Over 50

6 “kettlebell hacks” from the program:

• Swing secret: Your kettlebell should “float” at the top for a split second – that means you’re using hip power, not arm muscle

• Goblet squat depth: Hip crease and knee should be at the same level – you’re shooting for at least parallel depth

• Get-up hack: Each position should feel stable enough that someone could bump into you – stability beats speed

• Clean tip: Keep the kettlebell tight to your body with a close arc to minimize impact on your forearm

• Snatch technique: Actively punch your hand through – don’t let the bell passively hit your forearm, be active to reduce impact

• Press foundation: A good press starts with a good rack position – kettlebell resting on your forearm, elbow tight to your ribs

Get the program here -> The Kettlebell Revolution for People Over 50

The original pricing is about to expire.

— Forest Vance
Over 50 Kettlebell Expert