Kettlebell Basics

🚀 Get a FREE Week of “300” KB Challenge Workouts here or at link in bio: forestvance.kit.com/10887bca24

Try this 20-Minute KB/BW Beat Down—fast, intense, and effective.

Pair #1: KB Swings & Push-Ups

KB Swings – 17 reps
Push-Ups – 11 reps

Repeat for 7 minutes, resting as little as possible.

Pair #2: Reverse KB Suitcase Lunges & Plank Holds

KB Suitcase Lunges – 4 sets of max reps (25 sec per side)
Plank Hold – 4 sets of 25 sec

Rest 15 sec between exercises.

Finisher: The No-Drop Kettlebell Gauntlet

Single-Arm KB Press – 7 reps
KB Rack Squat – 7 reps
KB Bent Row – 7 reps
Set the bell down, knock out 7 burpees

Repeat 4 total rounds (2 per side).

Try it out and get a free week of workouts here or at link in bio: forestvance.kit.com/10887bca24

Some people meditate. Some people journal.

I do both. And then I throw on my angriest playlist, grab a kettlebell, and let the iron therapy handle the rest.

One day, I’ll process my problems with nothing but wisdom and patience. Until then… heavy lifts and loud music.

And if you’re ready to level up your kettlebell training, grab a FREE WEEK of 300 Kettlebell Challenge Workouts here:

👉 https://forestvance.kit.com/10887bca24 or hit the link in bio.

25-Min "Jefferson Grind" KB Challenge Workout

Want to take your kettlebell training to the next level? Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:

👉 https://forestvance.kit.com/10887bca24 or hit the link in bio.

This workout is inspired by old-school strongman training, blending kettlebells, bodyweight, and classic barbell movements to build raw strength, endurance, and mobility—all in just 25 minutes.

Warm-Up (2 rounds, 30 sec per move, no rest)

Hindu push-ups
Kettlebell hip bridges
Bodyweight step-through lunges
Broad jumps

Part 1 – Strongman Deadlift Circuit (10 min alternating stations)

6 Jefferson deadlifts (barbell or double kettlebells)
30-sec L-sit hold on the floor

Alternate between the two, aiming for at least five rounds

Part 2 – Functional Strength & Mobility (3 rounds, 30 sec per move, 15 sec rest)

Split squats → Bulgarian split squats
Side plank (15 sec per side)

Part 3 – Strongman Conditioning (4 rounds, 30 sec per move, 15 sec rest)

Kettlebell front rack squats
Burpee to broad jump

Cool Down – Mobility & Recovery (Hold each stretch for 30 sec)

Downward dog to cobra flow
Deep lunge to thoracic twist

Want to take your kettlebell training to the next level? Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:

👉 https://forestvance.kit.com/10887bca24 or hit the link in bio.

Life after 40: The choice is yours.

You can take the path of strength—lifting weights, eating well, and proving that age is just a number.

Or you can let excuses pile up, convincing yourself that getting older means getting weaker.

Both roads are tough in their own way. One leads to more energy, confidence, and resilience. The other leads to frustration, fatigue, and regret.

Which one are you choosing?

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio.

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio.

SPARTAN 50 FURY – CHIPPER #2

Test your grit with this chipper-style kettlebell challenge. Complete all 50 reps of each movement before moving on. Rest as needed, but push through and finish strong.

50 Double Kettlebell Gorilla Rows (Sub single-arm gorilla rows if no doubles or use uneven weights, switching sides every 10 reps.)
50 Kettlebell Goblet Walking Lunges
50 Kettlebell Swings
50 Band Pull-Aparts (Sub sea turtles if no band.)
50 Lateral Hops

Track your time and beat it next round.

Some friends flake. Some plans fall through. But kettlebells? Always there, always challenging, always making gains. No drama, no excuses—just results.

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

300 Rep Kettlebell Bootcamp

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

Ready to build strength, endurance, and athleticism in just one session? This workout is designed to push your limits—whether you're just getting started or already deep in the game.

TIER 1 (Beginners & those getting back into it)

10 Kettlebell Sumo Deadlifts (16k women / 24k men)
10 Incline Push-ups
5 Kettlebell Tactical Lunges – Right (12k women / 16k men)
5 Kettlebell Tactical Lunges – Left (12k women / 16k men)
10 1-arm Kettlebell Swings – Right (12k women / 20k men)
10 1-arm Kettlebell Swings – Left (12k women / 20k men)
10/total Kettlebell Plank Drag Throughs (12k women / 16k men)

🔥 Complete 5 rounds for time.

TIER 2 (Intermediate & Advanced)

10 Kettlebell Jump Squats (16k women / 24k men)
10/total Spiderman Push-ups
5 Kettlebell Tactical Lunges – Right (16k women / 20k men)
5 Kettlebell Tactical Lunges – Left (16k women / 20k men)
10 1-arm Kettlebell Swings – Right (16k women / 24k men)
10 1-arm Kettlebell Swings – Left (16k women / 24k men)
10/total Kettlebell Plank Drag Throughs (16k women / 20k men)

🔥 Complete 5 rounds for time.

No excuses—grab a kettlebell and get after it.

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

When MyFitnessPal says I’m out of calories and it’s only 5 PM... 😩🥲

But here’s the thing—if you train like a warrior, you need to eat like one. Fueling your body right and training smart is the key to getting strong, lean, and staying in the game.

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

🔥 Try This EDKT Kettlebell Workout 🔥

Want more? Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

At my Kansas City studio, we kicked off day two of Escalating Density Kettlebell Training (EDKT)—and my group came back sore. Not surprised. This method pushes limits, builds muscle, and torches fat fast.

Try this free sample 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 KB swings (beginner) OR 8 one-arm swings per side (intermediate) OR 8 KB 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

Push yourself but keep good form. Track rounds each session—your goal is to increase total volume over time.

Want more? Get a FREE WEEK of 300 Kettlebell Challenge Workouts here:
👉 https://forestvance.kit.com/10887bca24 or hit the link in bio!

Early bird gets the GAINS. Who else loves getting it done before the world wakes up?

Want to experience the power of kettlebells for yourself? Get a FREE WEEK of 300 Kettlebell Challenge Workouts here: https://forestvance.kit.com/10887bca24 or hit the link in bio!

18-Min “Ageless Gladiator” Kettlebell Workout

Get a FREE WEEK of 300 Kettlebell Challenge Workouts here: https://forestvance.kit.com/10887bca24 or hit the link in bio.

This workout is designed to build strength, endurance, and resilience.

Workout Structure:

Do as many reps as possible in 40 seconds
Rest 20 seconds between moves
Take a 60-second break between rounds
Complete 3 rounds total

Workout Moves:

KB Goat Bag Swing → 2-Hand KB Swing → Single-Arm KB Swing (20 sec per side)
Plank Hold → Add March
Alternating Bodyweight Lunge → KB Tactical Lunge
Single-Arm KB Row (20 sec per side)
(Modified) Up-Downs → Regular Up-Downs

Notes:

Each move progresses from beginner to advanced
Start with light weights and focus on form
As you get stronger, increase rounds, use heavier weights, or push for more reps

Lack of time? Progress stalled? Weak core? Low endurance? Poor flexibility? 😩

Don’t worry—kettlebells fix it all. 💪

🔥 Try a free week of “300” KB Challenge Workouts now! Click the link in bio or visit 👉 forestvance.kit.com/10887bca24.

Ready to take on the challenge? Try a free week of “300” KB Challenge Workouts now! Click the link in bio or visit 👉 forestvance.kit.com/10887bca24

Here's a sample from the full program:

300-rep Kettlebell Challenge Workout

Complete four rounds, resting 60 seconds between rounds. Each movement is performed for 45-seconds with a 15-second rest between movements. Can you get 300 total reps?

1 - Single Arm KB Swings (22.5 seconds per side)
2 - Hand-Release Push Ups
3 - KB Goblet Squats
4 - Outside Feet 1-arm KB Rows (22.5 seconds per side)
5 - Jumping Jacks

10/20/30 Kettlebell Method - Sample Workout

👉 Try a FREE WEEK of “300” KB Challenge Workouts now!
Click the link in bio or visit 👉 forestvance.kit.com/10887bca24

PART 1
Set timer for 60-second intervals. The first 30 seconds of each interval will be at a very easy pace. Seconds 31-50 will be at a harder pace. Seconds 51-60 will be at a very hard pace. Without rest, move to the next exercise, and repeat. Rest for 60 seconds at the end of the rounds; repeat for three rounds total:

KB press → KB push press w/ slow negative → KB standard push press (60 sec PER SIDE)
Split squats (bodyweight for 1st 30 seconds, add weight for last 20/10) (60 sec PER SIDE)

PART 2
Set timer for 60-second intervals. The first 30 seconds of each interval will be at a very easy pace. Seconds 31-50 will be at a harder pace. Seconds 51-60 will be at a very hard pace. Without rest, move to the next exercise, and repeat. Rest for 60 seconds at the end of the rounds; repeat for three rounds total:

KB side-to-side lunges (increase pace throughout set) – 60 seconds
Burpees (increase pace throughout set)

Ever feel like Bilbo Baggins heading into the gym? 🧙‍♂️
While it makes for a great meme, it’s not the best way to crush your fitness goals. 🚫
👉 Try a FREE WEEK of “300” KB Challenge Workouts now!
Click the link in bio or visit 👉 forestvance.kit.com/10887bca24

Having a solid plan is the key to building strength, torching fat, and making every workout count. And if you’ve been winging it, I’ve got you covered.

The Original 300 Workout (+ My New KB Home-Friendly Version)

Ready to take on the challenge? Try a free week of “300” KB Challenge Workouts now! Click the link in bio or visit 👉 forestvance.kit.com/10887bca24

Almost 20 years ago, I tried the infamous “300 Workout,” designed by Mark Twight for the cast of 300. It was brutal—but transformative for both body and mind.

The original workout: Complete the sequence of exercises below as fast as possible.

25 pull-ups
50 deadlifts (135 lbs)
50 push-ups
50 box jumps (24”)
50 floor wipers (135 lbs)
50 KB clean-and-presses (25 per arm)
25 pull-ups

💥 Here’s my at-home, kettlebell-friendly version: Complete the sequence of exercises below as fast as possible.

25 single-arm KB rows (2 sets of 12-14 per arm)
50 KB swings
50 push-ups (3 sets of 15-20)
50 squat jumps
50 cross-body mountain climbers (3 sets of 15-20 per side)
50 KB clean-and-presses (25 per arm)
25 single-arm KB rows (2 sets of 12-14 per arm)

Ready to take on the challenge? Try a free week of “300” KB Challenge Workouts now! Click the link in bio or visit 👉 forestvance.kit.com/10887bca24

Let’s get after it! 💪

When you realize how packed the gym is about to be next week...

Why fight the crowds when you can crush your fitness goals right at home with just one kettlebell?

Try a free week of “300” KB Challenge Workouts now.
forestvance.kit.com/10887bca24 or at link in bio

Burn fat
Build strength
Save time

Kettlebells are the ultimate tool for total-body transformation—and you don’t need a whole gym to get results.

Try a free week of “300” KB Challenge Workouts now. forestvance.kit.com/10887bca24
Or click the link in bio to get started.

Odin’s Holiday Hammer Kettlebell Workout

Merry Christmas! 🎄💪 Here’s a killer session for you to try, inspired by the strength and endurance of Odin from Norse mythology (fun fact: some Santa Claus traditions come from Odin!):

Do as many reps as you can of each exercise in 60 seconds. Move from one exercise to the next without rest. Rest 60 seconds between rounds. Complete 3 rounds total.

1️⃣ KB 1-Arm Racked Squat (switch sides at halfway)
2️⃣ Pull-Ups, Recline Rows, or 1-Arm KB Rows
3️⃣ Jumping Spiderman Climbs
4️⃣ 1-Arm KB Swing
5️⃣ Rotating Side Planks with Hip Tap Down

Finisher - Complete 40 seconds of work and take 20 seconds of rest. No additional rest between rounds. Complete 3 rounds:

🔹 Bird Dog Plank (alternate or switch at halfway)
🔹 Weighted Hollow Hold
🔹 Half Turkish Get-Up (switch sides at halfway)

Let’s crush this workout and finish the year strong! 💥