Kettlebell Basics

Kettlebell Basics Learn the basics of Kettlebell Training from former pro football player and Russian Kettlebell Instructor Forest Vance of http://kettlebellbasics.net
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Proof that consistency pays off 👀Whether your weapon of choice is bodybuilding, kettlebells, or apparently whatever Gajh...
09/04/2026

Proof that consistency pays off 👀

Whether your weapon of choice is bodybuilding, kettlebells, or apparently whatever Gajhodhar is doing in the background… just keep training.

Who else spotted him immediately🫵

Want to put that consistency to work?

Grab a free week of my 300 Kettlebell Challenge at the link below:

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

300 Kettlebell Challenge – “Benchmark” WorkoutWant more workouts like this?Train with my 300 Kettlebell program FREE for...
09/02/2026

300 Kettlebell Challenge – “Benchmark” Workout

Want more workouts like this?
Train with my 300 Kettlebell program FREE for a week:
forestvance.kit.com/10887bca24
(Link in bio)

Now for the benchmark:

Complete the full workout as fast as you can while keeping your reps clean.

Record your total time and the kettlebell weights you use.

We’ll come back and repeat this exact workout again so you can compare your numbers and see how much you’ve improved.

Workout:

20 two-hand KB swings
20 regular push-ups
10 split squats per side
10 1-arm KB rows per side
20 jumping jacks

10 one-hand KB swings per side
20 close-grip push-ups
10 alternating reverse lunges per side
10 palms-facing-away 1-arm KB rows per side
20 X-jacks

20 hand-to-hand KB swings (10 per side)
20 wide-grip push-ups
10 alternating front lunges per side
10 palms-facing-toward 1-arm KB rows per side
20 seal jacks

08/31/2026

15-min KB EMOM Circuit🔥💥

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:

👉👉👉forestvance.kit.com/10887bca24
(Or hit the link in bio!)

Every minute on the minute, for 3 rounds, complete the following:

- Kettlebell swings, any style! 20 reps (suggested weight: 24kg men / 16kg women) -> try one hand/hand to hand
- Push-ups, any style! 15 reps -> try wide, narrow
- Kettlebell goblet lunges, any style! 20 reps, 10 per leg (suggested weight: 16kg men / 8kg women) -> try reverse, walking
- 1-arm kettlebell rows, 12 reps per side (suggested weight: 20kg men / 12kg women)
- Jumping jacks, 35 reps

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below: 👉👉forestvance.kit.com/10887bca24(Or hit the link in b...
08/28/2026

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:

👉👉forestvance.kit.com/10887bca24
(Or hit the link in bio!)

Sad? Go swing.

Happy? Go swing.

Bored, stressed, or angry? You already know what to do.

Unless you’re very sick, recover first :)

The Original 300 Workout (+ My Kettlebell Version)👉 Grab a FREE week of my 300 Kettlebell Challenge here:https://forestv...
08/27/2026

The Original 300 Workout (+ My Kettlebell Version)

👉 Grab a FREE week of my 300 Kettlebell Challenge here:
https://forestvance.kit.com/10887bca24
(Or hit the link in bio.)

Almost 20 years ago, I tried the infamous “300 Workout,” created by trainer Mark Twight for the cast of the movie 300.

It was brutal.

But it was also one of those workouts that challenged you just as much mentally as physically.

Here’s the original workout:

Complete the following as fast as possible:

25 Pull-Ups
50 Deadlifts — 135 lbs
50 Push-Ups
50 Box Jumps — 24″
50 Floor Wipers — 135 lbs
50 Kettlebell Clean-and-Presses — 25 per arm
25 Pull-Ups

300 total reps.

Obviously, that workout requires quite a bit of equipment—and it’s very demanding.

So I came up with my own at-home, kettlebell-friendly version:

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

Give it a shot and see how you do. 💪

08/24/2026

💥💥👊5-Min KB Abs Finisher

Grab a **FREE WEEK of my 300 Kettlebell Challenge** at the link below:
👇👇
🏋️forestvance.kit.com/10887bca24

(or hit the link in bio)

Complete **3 rounds** of the following circuit:

**1. Bear Plank Drag Through** — 5 each side
Suggested weight: 12kg+ women / 20kg+ men

**2. Side Plank with Hip Dip** — 5 each side

Rest as needed between exercises.
Rest **30 seconds between rounds.**

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:👉👉forestvance.kit.com/10887bca24 (or hit the link in b...
08/22/2026

Grab a FREE WEEK of my 300 Kettlebell Challenge at the link below:

👉👉forestvance.kit.com/10887bca24 (or hit the link in bio)

Doctor: “Take it easy and stick to light weights for a few weeks.”

Me: “Absolutely.”

Also me the second I get home:

Anyone else have a slightly different definition of “light” when it comes to kettlebells?

Train smart. Modify when you need to. But keep moving.💪⚡🏋️

18-Minute Workout with One Kettlebell for People 50 Years Old and Above👉 Try one FREE week of Lifetime Kettlebell Fitnes...
08/19/2026

18-Minute Workout with One Kettlebell for People 50 Years Old and Above

👉 Try one FREE week of Lifetime Kettlebell Fitness 2.0:
https://forestvance.kit.com/01b5ac4df8

Calling all kettlebell lovers age 50 and above!

This workout is designed to help you build strength, boost your energy, stay healthy and capable for the long haul — and yes, look pretty darn good with your shirt off too. 💪

All you need is one kettlebell and 18 minutes.

Do 3 rounds:
30 seconds work / 15 seconds rest
Rest 60 seconds between rounds.

💪 TIER 1 — BEGINNER

* Kettlebell “Goat Bag” Swing → 2-Hand KB Swing
Suggested: 16kg women / 24kg men
* Plank Step-Out
* Bodyweight Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Step-Back Squat Thrust

💪💪 TIER 2 — INTERMEDIATE / ADVANCED

* 2-Hand KB Swing → 1-Arm KB Swing
Suggested: 8–12kg women / 16–20kg men
* Plank Jacks
* KB Goblet Squats
* Kettlebell Figure 8 to Hold
Suggested: 8–12kg women / 16–20kg men
* Squat Thrust → Burpee

This workout is brought to you by Lifetime Kettlebell Fitness 2.0.

👉 Try your first week FREE here:
https://forestvance.kit.com/01b5ac4df8

08/17/2026

🔥 6-Minute Functional Kettlebell Arms Finisher

💪 Grab a FREE week of my 300 Kettlebell Challenge at the link below:

https://forestvance.kit.com/10887bca24

(or hit the link in bio)

Try this 6-minute functional kettlebell arms finisher at the end of your next workout to burn out the biceps, triceps, and shoulders—without turning it into a bodybuilding workout.

Set your timer for 45 seconds of work / 15 seconds of rest and alternate between:

1️⃣ Kettlebell Slingshots
2️⃣ Kettlebell Halo + Tricep Extension

Alternate back and forth for 3 sets of each exercise.

That’s it—6 minutes total to finish off your arms while also training grip, shoulder mobility, core stability, and coordination.

Why do you train with kettlebells?For me, it used to be all about performance.But more and more, it’s about life!My fami...
08/14/2026

Why do you train with kettlebells?

For me, it used to be all about performance.

But more and more, it’s about life!

My family and I love Disney, and we just wrapped up a four-day run through all four Disney World parks.

And believe it or not… it’s pretty physical!! :)

We were probably hitting around 20,000 steps a day, spending hours on our feet, carrying stuff around, and getting in and out of rides that require a little extra contortion when you’re a big dude like me.

And that’s one of the things I love about kettlebell training.

It keeps me strong, mobile, conditioned, and ready to actually do the things I want to do.

Want to try the kind of training I’m talking about?

Get a FREE WEEK of my 300 Kettlebell Challenge Workouts!

Grab your free week here:
https://forestvance.kit.com/10887bca24

(Or hit the link in my bio!)

Address

208 2ND Street SE
Lees Summit, MO
64063

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