Kettlebell Basics

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.

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

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

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.)

People are complicated. But the kettlebell is always there waiting for you to get back to work.

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

(Or hit the link in bio.)

Gladiator KB GAINZ Workout

Part 1 — Strength Ladder

Superset lunges with either chin-ups, over-the-bar holds, or 1-arm KB rows. Run through this twice:

3 lunges / 1 chin-up or 5-sec hold or 3 rows per side
6 lunges / 2 chin-ups or 10-sec hold or 6 rows per side
9 lunges / 3 chin-ups or 15-sec hold or 9 rows per side

Rest, then repeat.

Part 2 — Circuit Training

45 seconds per exercise, no rest between moves, one rest between circuits. 4 rounds:

Single-arm KB swings
Saw (moving plank — engage the upper body, drive the elbows down, use the lats)
Side-to-side KB lunges
High knees in place

Part 3 — Core & Arms Finisher

8-minute AMRAP:

5 KB halos with tricep extension per side
5 plank-to-push-up per side

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