We had an awesome Super Bowl Training Camp Workout this morning at my studio!

Everyone loved it—it was fun, challenging, and different from what they were used to.

I pulled from everything I’ve learned over the years, from high school football 30 years ago all the way up to playing in the pros.

Now, I wanted to share this workout with you so you can get in a killer session, burn some serious calories, and have a little fun before the big game.

Go Chiefs!

#

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10. Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

Super Bowl Training Camp Workout

Dynamic Warm-Up (30 seconds per move, no rest)

This is the type of warm-up we’d do before speed, agility, or practice sessions:

• jog in place / high knees / butt kicks
• bodyweight squats
• single leg deadlifts
• hurdle walks
• quad / opp arm reaches

Part 1: Strength & Power

In football strength workouts, we’d typically start with a big explosive movement first, so that’s how we kicked this off.

4 Rounds – 30 seconds work / 15 seconds rest

• Kettlebell Deadlifts
• Kettlebell Horn-Grip Cleans
• Kettlebell Squat Cleans
• Plank Series (Plank → Low Plank → High to Low Plank)

Part 2: Leg Circuit (Modified from Green Bay Training)

This was inspired by a brutal leg conditioning circuit I did with the Green Bay Packers.

30 seconds work / 15 seconds rest per move

• Bodyweight Squats
• Alternating Reverse Lunges
• Squat Jumps

Part 3: Classic Football Conditioning Drill

A high-energy footwork drill we used to do in training camp.

30 seconds work / 30 seconds rest

1. Quick feet chop → I call “Drop!” → Push-ups until I call “Pop!”
2. Back to quick feet chop → repeat

Part 4: Abs Finisher (Inspired by My College Training Days)

Back at UC Davis, we had a Sacramento Kings coach come train us with a brutal abs routine. Here’s a quick taste.

30 seconds work / 15 seconds rest

• Negative Sit-ups
• Alternating Leg Drops

We wrapped up with a cool-down stretch to hit all the major muscle groups.

Give this a go before the Super Bowl, torch some calories, and let’s go Chiefs!

Want to Drop a Full Size in 28 Days?

Our next 28-Day Kettlebell Escalating Density Challenge kicks off Monday, February 10.

Lose up to one full size in just 28 days with kettlebells—click here to sign up:

-> 28-day Kettlebell EDT Drop-a-Size Challenge – Starts Monday, February 10th

-Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

Today at my personal training studio in Kansas City, we kicked off day two of our EDKT method kettlebell workouts.

(This is one thing that makes me unique, in my humble opinion—unlike the internet fitness gurus who just write about training, I actually use these methods in person with my clients and in my own training, rather than just sitting behind a computer all day.)

After Tuesday’s session, my group came back today saying they were sore—which didn’t surprise me, but also kind of did.

EDKT (Escalating Density Kettlebell Training) looks simple on the surface, but the magic happens in how it works. It allows you to get more work done in less time, rapidly improve work capacity, burn more calories than a traditional workout, and build muscle as a side effect.

It’s extremely effective, and when combined with the customized meal planning we’re doing in my upcoming 28-day challenge, the goal is to help you lose up to one full size in 28 days. This isn’t just a PDF to follow along with—I’ll be there to coach you through every step.

Try a Free Sample EDKT Workout

Part 1 – 7-Minute AMRAP

• 10 alternating REVERSE KB goblet lunges (per side)
• 10 recline rows OR max pull-ups (leaving one rep in the tank) OR 10 single-arm KB rows per side

Part 2 – 7-Minute AMRAP

• 15 two-arm kettlebell swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 kettlebell snatches per side (advanced)
• 10 push-ups (beginner) OR 10 feet-elevated push-ups (advanced)

Part 3 – 7-Minute AMRAP

• 12 KB towel bicep curls
• 10 KB halo + tricep extensions
• 30 jumping jacks

The Science Behind It

Originally, EDKT sets were designed to be 12 to 15 minutes, but I’ve adapted them for kettlebell training by using seven-minute rounds.

You should aim for 70-75% of your max weight / difficulty on each exercise—not the heaviest you can lift for the rep count, but enough to push yourself while maintaining good form.

A good starting goal for each 7-minute AMRAP is to get three rounds in the allotted time period. If you’re blasting through five rounds on day one, consider increasing the weight. If you’re getting one or two, you may need to just stick with it and improve your overall fitness and conditioning level, and/or you may need to drop the weight.

Take the first week of this method to figure out the weight / Intensity level to use for each exercise. Then, the goal is to track your rounds each session. Your big goal throughout the 28 days is to focus on increasing your VOLUME – total number of sets / rounds completed in each session!

Want to Train Like This for 28 Days?

We’re running a full 28-day EDKT kettlebell challenge, and I’m also offering a free customized meal plan to the first 25 people who sign up.

This includes full coaching and support, a kettlebell and EDKT training plan, and some great bonuses like my exclusive kettlebell workshop and a copy of my Amazon best-selling book.

Click the link below to sign up now—spots are filling fast:

–>> 28-day Kettlebell EDT Challenge – Sign Up Here

-Forest and the Team at KettlebellBasics.net

P.S. If your workouts and diet aren’t getting you the results you want, it may not be your fault—you just need the right training, the right diet, and the right coaching working together. This challenge gives you all three.

P.P.S. Imagine dropping one full clothing size in just 28 days with EDKT workouts, a customized nutrition plan, and coaching from me and my team. Half of the 25 available spots are already gone, so sign up now before it’s too late.

[Click here to join the challenge.]

Most people say they want to be in elite shape. Few actually step into the arena and prove it.

That’s where my Extreme KB Conditioning “Arena Endurance Challenge” comes in.

This is a battle-tested system designed to take you from where you are now to a lean, mean, fire-breathing machine in just 28 days.

And once you start, you won’t want to stop.

That first workout will push you, but you’ll finish, and that’s all it takes.

The momentum will build, and before you know it, you’ll be deep in the grind, unstoppable, charging forward.

The intensity ramps up every week as we add sets, reps, and volume, systematically forging your strength and endurance. The deeper you go, the more invested you become. You’ll start to see yourself differently, and there’s no turning back.

Check out this free sample from the plan:

Extreme KB Conditioning – Week 3 / Day 2 (from Gladiator’s Edge Kettlebell)

Main Circuit – Do as many rounds as possible in 19 minutes

• 12 squat jumps
• 9 alternating leg drops
• 6 overhead kettlebell lunges per leg (8k/12k+ women; 12k/16k+ men)
• 30 jumping jacks

Finisher – 3 brutal rounds, no rest between moves, 90 seconds between rounds

• 10 one-arm swings left (12k/16k+ women; 16k/20k+ men)
• 26 slow mountain climbers (13 per side)
• 10 one-arm swings right
• 26 opposite shoulder touches (13 per side)
• 10 high pulls left or snatch
• 26-second side plank left
• 10 high pulls right or snatch
• 26-second side plank right

#

This is just day one. Imagine where you’ll be after 28 days of war.

-> Click here to start on the full program now

Something changes when you commit to a challenge like this. You start trusting the process. You stop overthinking and start executing.

At first, it’s just about getting through the workouts. But soon, you realize this isn’t just training. It’s mastery. Your mindset shifts. The stakes feel higher. Quitting is not an option. You’ve already done too much.

And by week four, you’re a different person.

Are You Ready to Go Full Gladiator?

This challenge is brutal, but so is being weak, out of shape, and constantly tired.

You could sit on the sidelines, or you can step into the Gladiator’s Edge Kettlebell Program and build real strength, power, and resilience in just 20 to 30 minutes a day.

Sign up here and start now:

–>> Join the Challenge

Your arena awaits!

-Forest

You ever wonder how gladiators trained?

These men stepped onto the blood-soaked sands of the Colosseum, knowing they’d either leave in glory… or in pieces.

These weren’t soft men. They didn’t waste time with pointless exercises or half-effort workouts. They trained with brutal efficiency—because their lives depended on it.

And while you’re not stepping into an arena, you are fighting your own battles—stress, time, energy, and the reality of getting older.

That’s why your training needs to be smart, efficient, and brutally effective.

No fluff. No wasted effort. Just straight-up warrior training.

HOW GLADIATORS TRAINED

Strength & Power – No fancy gym equipment. Just heavy stones, logs, and lead weights. They lifted, carried, and dragged brutal loads to build next-level strength.

Endurance & Stamina – The difference between life and death? Who lasted longer. These guys ran, jumped, sparred, and fought for hours on end to build a gas tank that never quit.

Combat Training – Every warrior had a specialized fighting style—some fought with a sword and shield, others with a trident and net. They sparred daily, took hits, and learned how to strike with precision.

Agility & Speed – In the arena, if you were slow, you were dead. Quick footwork, dodging drills, unstable surfaces—they trained their reflexes to be sharp and their movement to be unpredictable.

Mental Toughness – These men weren’t soft. They endured pain, exhaustion, hunger—and kept going. Every brutal session made them more resilient, more dangerous, and more prepared for battle.

Sound familiar?

It should. Because these same principles are what make a man strong today.

And you don’t need a Colosseum to train like a gladiator.

You just need the right system.

GLADIATOR GAINZ KETTLEBELL WORKOUT

This workout builds strength, power, endurance, and resilience—the same way ancient warriors trained, but with modern efficiency:

Part 1 – Strength & Endurance Circuit

:35 work / :15 rest per exercise – 4 total rounds

• KB Goblet Step-Ups (:35 per side) OR KB Side-to-Side Lunges (:70 total)
• Spider Push-Ups – Be sure to do a push-up after each “climb”
• Lying Hip Bridge w/ Feet Elevated (box or bench)

Rest :60 between rounds.

Part 2 – EMOM (Every Minute on the Minute) Strength & Power Work

Set a timer to go off every 60 seconds

At the beginning of each interval, complete the prescribed reps. Your rest is the time between finishing the reps and the next interval starting. Keep moving non-stop for 4 total rounds.

• KB Goblet Squats – 12 reps
• 1-Arm KB Rows – 12 reps per side (add a pause at the top of each rep)
• Close-Grip Push-Ups – 12 reps (pick a version that challenges you: hands elevated, knees, or toes)
• 1-Arm KB Snatch – 6 reps per side

This is real training. No fluff. No gimmicks. Just results.

If you’re ready to train like a warrior and build a body that won’t break down, check out the full Gladiator’s Edge program here:

-> Gladiator’s Edge Kettlebell

-Forest

**Ready to train like a gladiator? My new Gladiator’s Edge Kettlebell Bundle is live! It’s packed with 10 full 28-day challenges designed to help you gain strength, torch fat, and move like a warrior. Click here to grab it now during the launch sale!

In ancient times, warriors like gladiators didn’t just fight—they trained relentlessly to survive and thrive in the arena. Their routines were the perfect example of functional fitness, blending strength, agility, and endurance.

Gladiators trained with basic tools like weighted bags and wooden weapons, but their movements were purposeful. Every drill helped prepare them for combat scenarios: strikes, dodges, and defense. They likely supplemented with long hours of sparring, footwork drills, and endurance work.

Inspired by these legendary training methods, I’ve created a kettlebell workout to bring that same spirit to your fitness routine:

Colosseum Conditioning Trial

PART 1:

• KB Swings
• Split Squat (22.5 seconds per side; add KB in suitcase position as an optional progression)
• Single Arm KB Swings (22.5 seconds per side)
• Pushups (add a 1-second pause on the floor as an optional progression)
• Hand to Hand KB Swings

Do as many reps as possible of each exercise in 45 seconds, rest 20 seconds between moves, and take a 1-minute break between rounds. Complete 3 rounds total.

PART 2:

• KB Goblet Switch Lunge (22.5 seconds per side)
• Plank with Alternating Shoulder Taps (touch hip as an optional progression)
• Single Arm KB Row (22.5 seconds per side)
• Plank with Alternating Foot Step Outs (plank jack as an optional progression)
• Squat Jumps

Same format as PART 1: 45 seconds work, 20 seconds rest, 1-minute break between rounds. Complete 3 rounds total.

This workout is just a taste of what’s waiting for you in the Gladiator’s Edge Kettlebell Bundle.

Click here to get the full program and start your 28-day transformation today:
–>> https://forestvance.lpages.co/gladiators-edge-kettlebell/

Train like a gladiator. Perform like a warrior.

— Forest Vance

PS – Don’t miss your chance to channel the strength and resilience of the gladiators into your training. Grab the Gladiator’s Edge program now!

You might or might not know this about me, but I played in the NFL back in the mid-2000s. I had short stints with both the Packers and the Chiefs, and let me tell you-it was an eye-opening experience in more ways than one!

Here’s the thing: growing up, I was always one of the strongest guys on my football teams. I set records in the weight room in high school and college, so when I got to the NFL, I assumed everyone was going to be superhuman-freakishly strong.

The reality? Sure, there were freak athletes, but what really surprised me was how much emphasis the pros placed on injury prevention. The guys weren’t maxing out their lifts in the offseason or risking tweaks and tears. Instead, there was a huge focus on flexibility, mobility, recovery, and—believe it or not—bodyweight conditioning.

This was a huge paradigm shift for me. These players did not get where they were by ego-lifting. They trained smarter, not harder, using tools like bodyweight circuits to build endurance while keeping their joints safe and explosive.

Today, I am sharing with you a simple bodyweight lower body conditioning workout that a strength and conditioning coach in Green Bay would actually put us through on a regular rotation. You can do this circuit with just your body weight, or if you’re feeling extra spicy, throw on a weight vest. If you are an athlete, a former athlete, or somebody who wants to move better, feel stronger, and stay injury-free, this will be great.

NFL Leg Day Bodyweight Circuit (free sample workout) – in the style of Bodyweight Beast Building

Here’s how it works: Perform these exercises in circuit fashion with little to no rest between movements. At the end, rest for 1-2 minutes, then repeat for 4-5 rounds.

You can do this circuit with just your bodyweight or add a weight vest in for an added challenge:

• Bodyweight Squats -20 reps
• Lunges – 10 reps per leg
• Step-ups-10 reps per leg, using a sturdy chair, box, or step
• Squat jumps-10 reps.

That’s easy on paper, but trust me, your legs will be burning come round two. It’s that perfect mix of strength and conditioning that builds functional lower body power without overloading your joints.

If you’re reading this, you probably are not playing in the NFL at the moment. But you are likely the person who loves being active-maybe played sports in your life or just want to stay strong and not get injured-then this kind of training is gold. It improves strength, adds to better mobility, and can make a person just feel great in and out of the gym.

Speaking of training, I’ve got a couple of programs that are perfect for building total-body strength and athleticism:

— Bodyweight Beast Training Course
— Operation Pull-Up: Go from 0 to 20 Pull-Ups

Both programs are on a special two-for-one sale right now—but it’s ending. If you’ve been thinking about leveling up your training, this is your chance. Hit the link below and grab them before the sale wraps up:

–>> Bodyweight Beast Building + Operation Pull Up 2-for-1

Alright, that’s it for today. Give the workout a try, let me know how it goes, and get those programs if you want a killer plan to complement your current training routine!

-Forest and the Team @ ForestVanceTraining.com — KettlebellBasics.net