Kettlebell Basics

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Kettlebell Basics

Learn the basics of Kettlebell Training from former pro football player and Russian Kettlebell Instructor Forest Vance of http://kettlebellbasics.net
(2)

06/10/2026

🔥 300 KETTLEBELL CHALLENGE WORKOUT 🔥

This one seems pretty simple…

But it’s tough. 😈

Complete the following circuit for 6 rounds as fast as possible:

✅ 10 Goblet Squats
✅ 10 Push-Ups
✅ 5 Kettlebell Suitcase Lunges per Side
✅ 10 One-Arm Kettlebell Swings per Side

That’s 50 reps per round.

Six rounds = 300 total reps.

Set a timer, get after it, and let me know your time in the comments! 👇

Want more workouts like this?

Grab a FREE week of the 300 Kettlebell Challenge here:

forestvance.kit.com/10887bca24

(Or hit the link in my bio.)

06/08/2026

I’m honored to be speaking at the Men Over 40 Health Summit alongside a great lineup of experts.

I’ll be sharing practical strategies to help men over 40 build strength, improve fitness, and stay active for life.

The summit is free to attend online.

Grab your spot here (or click the link in my bio):
https://www.menover40healthsummit.com/a/2148255456/MeBzKcqa

If you’re a guy over 40 (or know someone who is), I’d love for you to join us!

06/05/2026

Spartan 50 Kettlebell Workout 1

One of the things I like about kettlebells for people over 50 is that you can train multiple fitness qualities at the same time.

In this workout, the Turkish Get-Up builds shoulder stability, balance, coordination, and core strength.

The split squats and rows strengthen the legs, glutes, and upper back—areas that become increasingly important as we age.

The swings train power and conditioning without a lot of impact on the joints.

And the Total Body Attack finisher ties everything together with a short burst of strength and conditioning.

Part 1 – 4 Rounds

• 30 sec Turkish Get-Up (or Half Get-Up) – Right Side
• 15 sec Rest
• 30 sec Turkish Get-Up (or Half Get-Up) – Left Side
• 15 sec Rest
• 30 sec Kettlebell Swings
• 15 sec Rest

Part 2 – 4 Rounds

• 30 sec Split Squat – Right Side
• 15 sec Rest
• 30 sec Split Squat – Left Side
• 15 sec Rest
• 30 sec Single-Arm Kettlebell Row – Right Side
• 15 sec Rest
• 30 sec Single-Arm Kettlebell Row – Left Side
• 15 sec Rest

Finisher

Single Kettlebell Total Body Attack

Every Minute on the Minute x 4 Minutes

• 4 Reps

Clean → Squat → Press → Burpee

⸻

Grab a FREE week of the Over 50 Kettlebell Revolution here:

forestvance.kit.com/01b5ac4df8

(Or hit the link in bio.)

06/03/2026

SPARTAN SPRINT CIRCUIT

Grab a FREE week of the 300 Kettlebell Challenge here:

forestvance.kit.com/10887bca24

(Or hit the link in bio.)

Today’s workout is a simple but effective 3-round circuit that will challenge your strength, conditioning, and core—all in just a few minutes.

Complete:

• 10 Goblet Squats
• 10 Pushups
• 12 One-Arm Kettlebell Swings (6/side)
• 20-Second Plank Hold

Complete 3 total rounds.

Spartans didn’t have fancy equipment, exercise machines, or fitness apps. They built strength and conditioning with simple, hard training done consistently over time.

That’s the spirit behind this workout.

Give it a shot and let me know how you do.

ConditioningWorkout KettlebellTraining WorkoutOfTheDay HomeWorkout AgelessWarrior

05/30/2026

My new book, The 300 Kettlebell Challenge, is now officially live on Amazon!! Grab a copy here: https://a.co/d/09hCn6bz

Pretty cool to see it’s already showing up near the top of several Amazon Hot New Release categories and climbing.

If you’re looking for a simple, effective way to build strength, burn fat, and improve your conditioning with a kettlebell, I think you’ll enjoy it!

For the next few days, both the Kindle and paperback versions are available at launch pricing.

Grab a copy here:

https://a.co/d/09hCn6bz

And if you do pick up a copy, I’d appreciate an honest Amazon review. Reviews help other people discover the book and are a huge help during launch week.

Thanks for all the support!

— Forest Vance

P.S. For those who have been following along with the full 300 Kettlebell Challenge System, the Amazon version is the standalone book. The complete challenge package (with workout videos, technique workshops, bonus challenge, and additional resources) is still available separately, and the official challenge kicks off June 1st.

05/29/2026

Grab a FREE week of the 300 Kettlebell Challenge here:

forestvance.kit.com/10887bca24

(Or hit the link in bio.)

22-MIN “SHIELD BEARER” ODD/EVEN KB EMOM

PART 1 — EMOM — 8 MINUTES

Odd Minutes (1, 3, 5, 7)
• Clean & Press — 5/side

Even Minutes (2, 4, 6, 8)
• One-Arm Row — 10/side

PART 2 — FOR TIME — 3 ROUNDS

• Goblet Squat — 10
• Push-Ups — 10
• One-Arm Swing — 5/side
• Plank Hold — 30 sec

FINISHER — AMRAP 5 MINUTES

• KB Lunges — 5/side
• Burpees — 5

05/25/2026

Kettlebell Murph – Ageless Warrior Version

Today is Memorial Day, and many people honor Navy Lieutenant Michael Murphy and those who sacrificed in service by taking on the Murph workout.

Here’s what we do at FVT Warrior Wellness to honor the spirit of the day while adjusting it for our Ageless Warrior crowd:

Run, jog, or walk 1/2 mile

Then complete:

10 rounds of:

✓ 5 kettlebell swings or snatches per side

✓ 10 push-ups

✓ 15 goblet squats

Then finish with:

Run, jog, or walk another 1/2 mile

Take a moment today to remember, reflect, and honor those who sacrificed so much.

05/20/2026

Me, when I haven’t trained with kettlebells in over 24 hours:

…and sometimes I wonder… are my kettlebells sitting in the corner thinking, “Bro… where have you been?”

Want to reconnect with your kettlebell relationship?

Get a FREE week of my 300 Kettlebell Challenge workouts.

Link in bio or go to forestvance.kit.com/10887bca24

05/15/2026

19-Minute 10/20/30 Kettlebell Workout ⚔️

Part 1: Strength & Power
Set a timer for 60-second intervals.

• First 30 sec = comfortable pace
• Next 20 sec = push the intensity
• Final 10 sec = all-out effort

Move straight to the next exercise. After all movements, rest 60 seconds. Complete 3 total rounds.

1. Dead-Stop Kettlebell Swings
– Controlled swings first 30 sec
– Last 20/10 sec: one-arm swings or snatches
2. Push-Ups
– Standard push-ups early
– Harder variations as intensity builds

Part 2: Conditioning & Mobility

Same 60-second format: 30 easy / 20 moderate / 10 all-out. Complete 2 rounds.

1. Alternating Reverse Lunges
– Bodyweight first 30 sec
– Add kettlebell load for final push
2. Single-Arm Kettlebell Rows
– Start light
– Increase intensity as you go
3. Jumping Jacks
– Easier early
– Finish hard

Grab a FREE week of the 300 Kettlebell Challenge here:
forestvance.kit.com/10887bca24

(Or hit the link in bio.)

05/09/2026

Set a timer for 17 minutes and complete as many quality rounds as possible:

— KB RDL + Squat Combo – 5 reps— 1-Arm KB Floor Press – 5 reps per side— Hand-to-Hand KB Swings – 10 reps per side— Dive Bomber Push Ups (or regular push ups) – 10 reps— Mixed Grip Pull Ups (or 1-Arm KB Rows) – 5 reps per side

Grab a FREE week of the 300 Kettlebell Challenge workouts here:https://forestvance.kit.com/10887bca24

Address

208 2ND Street SE
Lees Summit, MO
64063

Website

http://kettlebellbasics.net/

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