Do as many reps as you can of each move in 40 seconds. Rest for 20 seconds between moves. Rest after completing all moves in the circuit, repeat twice for 3 rounds total:
“Silver Swings” – Kettlebell swings to build the power needed to hoist that sack of toys.
“Snowdrift Push-Ups” – Push-ups like you’re powering through the North Pole blizzards.
“Rocky Mountain Lunges” – Strengthen your legs to climb icy rooftops.
“Chimney Rows” – Recline rows for the upper body strength to haul yourself up and down chimneys.
“Reindeer Jacks” – Jumping jacks to get your heart racing like Rudolph leading the sleigh.
“Wrath of the North Pole” Workout Event Details
When: Saturday Morning, December 14th @ 8am
Where: FVT Warrior Wellness, 208 SE 2nd St., Lee’s Summit, MO
Cost: Free for members (plus a free pass for your training partner!)
Please click the link below and sign up ahead of time to reserve your spot (only 5 left at the writing of this message):
The holiday season is just around the corner, and we’ve got two special events lined up to keep you on track and crushing your goals. Mark your calendar because you won’t want to miss this!
1. 21-Day Holiday Shred Challenge
Dates: December 1 – December 22
This 3-week challenge is open to both new and existing clients! Here’s what you’ll get:
Workouts designed to keep you moving and making progress right through the holiday season.
A personalized nutrition plan to complement your fitness routine.
Before and after body measurements to track your results.
Registration is open now, let us know if you’re interested!
2. “Wrath of the North Pole” Workout
Date: Saturday, December 14
Get ready to unleash your inner warrior with this hardcore holiday workout! Inspired by the intensity of the North Pole’s toughest taskmaster, this event channels Santa’s relentless side. Expect high-energy, intense exercises that will bring out your strength and stamina.
Afterward, stick around for drinks, snacks, and a chance to connect with your fellow warriors.
Plus, bring a friend for free!
Add these dates to your calendar, and reach out if you’re interested in either one of these offers.
Let’s make this December one to remember with strength, grit, and some serious holiday spirit!
“Shoutout to @forestvance — he got me into the best shape I’ve been in since I got out of the Marine Corps in 2002.”
Jason is just one example of the results I’ve achieved with recent 1-to-1 coaching clients.
Others have met specific performance goals, like preparing for and passing the Russian Kettlebell Certification.
Even more clients have seen drastic improvements in movement, reduced pain, and gotten back to doing the things they love.
This is why I’m reaching out with some great news:
I recently had a couple of slots open in my 1-to-1 kettlebell coaching program, and I am reaching out to see if you are interested.
We work with about the same number of 1-to-1 clients in person at our studio as we do remotely around the world — so whether you’re local to Lee’s Summit, MO, or anywhere with an internet connection, this could be for you!
Here’s what I’ll provide:
Individualized workouts, tailored to your specific goals and needs
A customized meal plan based on your calorie and macro needs, plus your eating habits and preferences
Coaching and accountability to help you get the most out of your training… and ensure you follow through!
If you’re interested in learning more and potentially grabbing one of the open spots, reply to this email with the words “THAT’S ME,” and I’ll send you all the details.
When I first started training, it was all about moving big weights and going all out. But over the years, as life got busier and my body had a few more miles on it, I realized something: strength isn’t just about how much you can lift or how fast you can go. Control and stabilize, build the foundation to be as solid as a rock in all positions. It was then that I learned about isometric training, where it’s all about holding steady and strong, never budging an inch.
This workout below is created with just that in mind-developing strength that will be unbreakable and stable for you to become a powerhouse that can deal with anything life throws at you.
And if you like it, stay tuned! My brand-new Powerhold 28 Isometric Strength Challenge will be opening for registration very soon:
Each exercise: 3 sets of 30-second holds, broken into different positions-10 seconds in each position.
Move to the next exercise after completion of all 3 sets.
Rest 1 minute between exercises.
Crescent Lunge Hold
Position 1: High Lunge – Slightly bent front knee, back leg extended, spine tall. Position 2: Mid Lunge – Lower the hips, bending the front knee further. Position 3: Low Lunge – Sink completely into the lunge with a 90-degree angle in the front knee.
Hold: 10 seconds in each position per leg, alternating legs each round. Total: 30 seconds
Warrior III Bend and Straighten Hold
Position 1: Bent Leg – Begin with the back leg bent and close to the planted leg, arms reaching forward, core tight. Position 2: Extended Leg – Slowly extend the back leg fully, reaching into Warrior III position, with arms and back leg creating a straight line.
Hold: 15 seconds in each position per leg, alternating legs each round (total 30 seconds).
3-Position Push-Up Hold
Position 1: High Push-Up – Full plank with arms fully extended. Position 2: Mid Push-Up – Lower halfway, elbows bent at 90 degrees. Position 3: Low Push-Up – Lower to just above the ground.
Hold: 10 seconds in each position for a total of 30 seconds.
Locust Pose Hold
Position 1: Low Lift – Chest, arms, and legs slightly lifted. Position 2: Mid Lift – Arms and legs parallel to the floor. Position 3: Full Lift – Lift as high as possible, squeezing glutes and back.
Hold: 10 seconds in each position for a total of 30 seconds.
Dead Bug Hold
Position 1: Arms and Legs Up – Hold with arms up and knees bent. Position 2: Extend Right Arm and Left Leg – Lower without lifting the lower back off the floor. Position 3: Extend Left Arm and Right Leg – Repeat on the other side.
Hold: 10 seconds in each position, alternating sides (total 30 seconds).
Cool Down: Round it out with 2-3 minutes of light stretching, paying special attention to the chest, shoulders, lower back, and hamstrings.
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This is just one taste of what’s to come in my brand-new Powerhold 28 Isometric Strength Challenge. Get ready to change strength, endurance, and stability forever. Stay tuned-Powerhold 28 opens soon!
–Forest Vance, MS RYT 200 ForestVanceTraining.com KettlebellBasics.net
We missed you at this morning’s kettlebell workout, but here’s a peek at the action! If you’re ready to crush it with us, visit ForestVanceTraining.com to learn how you can try our program and join in next time!
This morning’s Kettlebell Workout:
Perform the prescribed reps at the top of each minute, with any remaining time as rest until the next minute starts. 60 seconds of rest at the end of each round. Complete 4 rounds in total:
Our FVT Band Challenge is a fun and powerful way to measure progress in our small group training program, where we go beyond fat loss and build real-life performance strength.
Challenge Breakdown:
Complete specific strength and conditioning tests at different levels to earn your FVT band! Each level marks a milestone in your journey to becoming stronger and more fit.
How It Works:
Level 1: Earn a Grey/White Band
Complete any ONE test at Level 1 – Grey/White Band
Complete ALL tests at Level 1 – Grey Band
Level 2: Earn a Black/Red Band
Complete any ONE test at Level 2 – Black/Red Band
Complete ALL tests at Level 2 – Black Band
The Tests:
1. KB Swings
Level 1: 3 x 10 single-arm reps (16k women / 24k men)
Level 2: 3 x 10 single-arm reps (20k women / 32k men)
2. Push-ups
Women: 3 reps = Level 1 / 10 reps = Level 2
Men: 15 reps = Level 1 / 30 reps = Level 2
3. Pull-ups
Women: 15-sec hold = Level 1 / 1 rep = Level 2
Men: 1 rep = Level 1 / 5 reps = Level 2
4. Burpees
15 reps in 1 minute = Level 1
20 reps in 1 minute = Level 2
ELITE Blue Band Qualification:
Complete ALL Level 2 tests plus a strict overhead kettlebell press (18k for women, 32k for men) on each arm.
This challenge is designed to help you track your progress, build strength, and conquer your fitness goals one band at a time!
If you’re ready to crush it with us, visit 
15 KB Squat Cleans → 15 Double KB Cleans
20 Wall Plank Walks → 20 Elevated Plank Walks → 20 Floor Plank Walks
8 Bodyweight Step-Ups (per leg) → 20 DB Step-Ups (per leg)
10 Reverse Snow Angels → 15 Reverse Snow Angels
30 March in Place (per leg) → 30 High Knees
Challenge Breakdown:
How It Works:
ELITE Blue Band Qualification: