33 Kettlebell Challenge Workouts You Can Do Any Time, Any Place... in 20 Minutes or Less... Using Just a Single Kettlebell and Your Own Body Weight
Boost Your Intensity, Skyrocket Your Conditioning, and Burn Tons of Ugly Body Fat All At the Same Time
Dear friend –
Are you looking for a new CHALLENGE to change your routine, “shake things up” and kick it up a notch?
Do you want to bust your current plateau, get MORE done in LESS time and take your training to the next level?
Are you just looking for a new reason to get EXCITED about kettlebells?
If you’ve answered yes to any of these questions, then you simply owe it to yourself to read this entire website.
My name is Forest Vance. I’m a former pro athlete, Russian kettlebell expert, gym owner, boot camp instructor and personal trainer based out of the Kansas City, MO area… and what I have to show you today is so incredibly exciting that I had to sit down and write you this entire letter.
See, we’re using a kettlebell training system at my small Lee's Summit, MO gym that’s getting our clients some *shocking* results … and I’ve FINALLY decided to “spill the beans” and share this complete system with the world. The specific way this training method is put together is, quite frankly, like nothing you’ve ever seen before, and I just can’t WAIT to tell you about it …
But more on that in just a bit.
MY Kettlebell Story
I want to tell you my own personal story, because I think it’s important for you to know – and I want to explain to you how the system I’m going to share with you today came to be …
I want to share my personal story with you because I believe it’s important for you to know—and because it will help you understand how the system I’m about to introduce came to be.
I’m the owner of a personal training studio in Kansas City, with a Master’s degree in Human Movement, certifications from the American College of Sports Medicine and International Sports Sciences Association, and I’m a certified Russian Kettlebell Challenge (RKC) instructor.
Before coaching, I played football at the college level and even made it to the NFL. Over the years, I’ve worked with thousands of clients—both in person and online—helping men over 40 get leaner, stronger, and more athletic in less time.
But I haven’t always been in top shape and living the fitness lifestyle. No – not long ago, I went through a lot of the same struggles you probably have, too …
Back in my football days, I was in top shape. After a great college career and a ‘cup of coffee’ in the NFL, it was time to move on. The transition was pretty smooth – except from a personal fitness standpoint. Long story short, I ended up at about 310 pounds:
I remember feeling so freakin’ fat – so out of shape, and different from my former athletic self – it was just flat-out depressing.
It was the picture above, in fact, that ultimately triggered my transformation. I started on an intense workout and diet plan, and lost 64 pounds over the next 7 months:
HOW I Did It
Now, when I first started my weight loss journey, my #1 goal was weight loss. So I knew I needed to design my workouts around that goal. But, the main focus of my workouts up to that point in time had been performance. That is, I wasn’t just training for weight loss or to hit a certain number of inches gone … every time I hit the gym, it was to put a few more pounds on the squat bar, or add a couple reps to the bench press.
This PERFORMANCE – based concept … setting goals like doing a few more reps of push ups or squats in a certain amount of time, etc. … is what really accelerated my results, and is what helped me actually make progress and eventually reach my weight loss goal – but in a fun and enjoyable way.
This performance – based idea has become a big part of the workouts I design now … and has since been melded with the kettlebell …
How I Discovered the Kettlebell
I had this insane workout partner at one of the “big box” gyms I worked at when I first got into the personal training world. He was an ex-marine, and we would do these ridiculously hard workouts every day, and always compete with each other.
One day, he brought his kettlebell with him to the gym, and we mixed it into one of these performance-based workouts I am speaking of here. I was instantly hooked.
It was just about the coolest thing ever. The shape of the weight, how you could do things with it that you couldn’t do well with other training implements, just the flat-out uniqueness …
From there, I went on to do multiple kettlebell certifications with the RKC, incorporate them into all of my own workouts and those of my clients, and eventually open my own kettlebell gym in Sacramento, CA.
Now I’ve gone on to help thousands of people – both online and off – reach their ultimate fitness goals. And a big way I’ve done that is using kettlebells … even more specifically, kettlebell challenge workouts.
The Magical Combo of Kettlebells and Performance
Where the real magic lies in this is how we combine this concept of performance-based workouts and kettlebells. They are the perfect tool to incorporate into these style of workouts for an extra challenge. EVEN BETTER, these workouts take 20 minutes or less to do and can be done with just a single kettlebell and your own body weight.
This is the method I have created and used with my clients that has helped them achieve such amazing success. Here is a sample of what I’m talking about:
Workout 12 – Kettlebell and Body Weight Beat Down
- Start today with two exercises paired together – the plank and the lunge jump. You’ll do four sets total of each, for as many reps as you can in 25 seconds. Rest for about 15 seconds between exercises.
- Second pairing is the standard push up and the KB swing – 12 reps of each, as little rest as possible, as many rounds as you can in five minutes.
- Now for a killer finisher. You’ll do seven reps of each exercise without putting the ‘bell down – single arm KB press, KB rack squat, and KB bent row. Then you’ll set the KB down, do seven burpees, and repeat the entire sequence a total of four times (two times on each side).
This workout looks so simple on paper, but once you try it, you’ll be a believer. It’s super high intensity, you can hit all of your major muscle groups at once in a very short amount of time, and with just one simple piece of equipment!
Here are a few of the benefits you can expect when you try out this full system for yourself:
- Slash your body fat
- Get a lean, athletic looking build
- Bump up your current weights
- “Tighten up”
- Get STRONG – WITHOUT lots of expensive equipment
- Do it QUICK – with a workout that can fit into your crazy schedule
- Seamlessly integrate kettlebells and body weight, and improve the efficiency and effectiveness of your KB routine
These workouts have been such a hit, with my clients online and off, over the last couple of years, that I knew I just couldn’t keep them to myself any longer.
So, I’ve decided to put everything I have learned about kettlebell challenge workouts into an awesome new program …
Now introducing:
Ultimate Kettlebell Challenge Workouts
In this high-quality, fluff-free, no-B.S. program, you’ll be taken by the hand as I walk you through 33 NEW kettlebell challenge workouts – a full 8+ week training plan where you’ll never repeat the same workout twice! – that you can do any time, any place, with just a single kettlebell and your own body weight. Workouts you’ll find inside:
- Doing it Way Big
- Super Circuit
- The Punisher
- Pull Up, TGU, Swing, Cardio Giant Circuit
- ExtraHard
- Welcome to the Jungle
- FVT Challenge Workout
- BW and KB Smoke Session
- Up the Ladder
- Strength Tri-Set
- Simple but TOUGH
- Kettlebell and Body Weight Beat Down
- Fun Day
- Strong and Simple
- Swing and Burpee Kettlebell Challenge
- Total Body Strength and Conditioning
- Mega Strength Day
- Hybrid Cardio
- Single KB Complex
- Cardio Strength Training
- Get It
- Death by Snatch and Burpee
- KB / BW Blowout
- Killer Kettlebell Complex
- Killer Kettlebell Complex 2
- The Puker
- Down ‘n’ Dirty KB Boot Camp Workout
- Full Body Melt Down
- Total Body Insanity
- Time to Get Tough
- Flipped
- Shoulder Bully
- Fearsome Foursome
FREE BONUS #1– FVT Kettlebell Basics Workshop Videos
In this video series, I take you by the hand and walk you through, step-by-step, EXACTLY how to do every basic kettlebell exercise.
The biggest obstacle folks have in getting started with kettlebell training is making sure they are performing all the exercises safely and effectively – and these workshop videos solve that problem.
We had a professional film crew come in and film the last Kettlebell Basics workshop we did at my studio. It’s literally the closest thing to attending one in-person, without actually being there 😉 These are typically $97-$197 to attend – and we only do them in Sacramento, twice a year.
In these workshop videos, you will get detailed instruction, coaching, cues, technique corrections, drills, and more on ALL the basic kettlebell exercises, including:
- The Deadlift and variations
- The Swing
- The Turkish get up and variations
- The Clean
- The Press and variations
- The squat
- The Snatch and progressions to work up to it
- And much more!!
And more! Plus, these videos are formatted to watch online, can be downloaded to your computer – even viewed directly on your mobile device!
FREE BONUS #2 – the Ultimate Kettlebell Guide
The Ultimate Kettlebell Guide is your fully illustrated guide to 41 different kettlebell exercises.
PLUS, you’ll get muscle group illustrations for each movement. There are a TON of kettlebell moves explained in this resource. It’s the perfect compliment to the Ultimate Kettlebell Challenge Workouts package – it’s like your own personal kettlebell training encyclopedia!
The Ultimate Kettlebell Guide includes fully illustrated instructions on how to perform the following exercises:
- two hand swing
- one hand swing
- two arm row
- figure eight
- high pull
- overhead lunge
- Russian twist
- windmill
- one arm floor press
- side step swing
- deadlift
- clean
- two arm military press
- one arm split jerk
- one arm snatch
- power plank with row
- kettlebell push up with row
- alternating kettlebell press
- double kettlebell windmill
- goblet squat
- pistol squat
- thruster
- Turkish get up
- leg over floor press
- lunge pass-through
- one-arm row
- overhead squat
- snatch to press
- alternating snatches
- burpee to squat press
- overhead reverse lunge
- woodman’s chop
- standing side-crunch
- one-leg deadlift
- halo
- starfish reach
- get up plank
- single arm front squat
- rotating lunge
- around the world
Check out what some of my happy kettlebell training clients have to say:
Erik dropped 60 pounds and 16% body fat
“Growing up I never thought I’d get into shape. My defeatist attitude combined with sheer laziness made me pack on the pounds over the years. With my 30th birthday approaching I decided to make a change – and I’m so glad that I did!
I changed my diet and lost a bit of weight and then I discovered Forest’s workouts. I’ve been training with him for a year and I’ve lost 60 pounds, dropped my body fat percentage from 30% to 14% and have changed my life forever … what I love about working out is how it has impacted my everyday life. Not only is my fitness level drastically here, I am so energetic, vibrant, STRONG and happy”
Erik D, Sacramento, CA
Andrew Lost 33 Pounds and 10.5% Body Fat in Five Months
“With Forest my main goals were to lose some weight, get my bodyfat down and gain strength.
Since I started with Forest I’m down in weight from about 211 pounds to 178, my bodyfat went from 25% to just under 15% and my good cholesterol and bad cholesterol numbers reversed themselves.
I do classes at Forest’s gym once or twice a week where we do high intensity cardio with some strength training and then at home I use what I learned here and with private sessions with Forest doing kettlebell workouts and just straight cardio.
“My favorite exercise is anything with the kettlebell. It’s an extremely explosive feel-good-at-the-end in an extremely short amount of time”
Andrew
Mark Blasted His Fat Loss Plateau with Kettlebells
“About a year and a half ago I started getting back into fitness and try to get myself fit. I was at about 230 and I was pretty out of shape. In my college days I was in pretty decent shape and I wanted to try and get back. I had a new baby on the way and I wanted to try and get back into shape so I started doing a little dieting on my own.
I started doing some bodybuilding type exercises in my garage. I tried to set up a little garage gym with some dumbbells and a weight bench. I got myself down to about 190 and kind of getting back into shape and started to do a little bit of running. But then I started to get bored and I had kind of hit the wall and I wasn’t saying any more progress.
A friend of mine had been working out with Forest and seeing some results and mentioned that Forest had a kettlebell class. So I said, “okay, that sounds interesting. I’ve never seen these kettlebells before but anything that can be described as a cannonball with a handle, I’m going to check that out.”
So I signed up for the kettlebell class. It was a six week class and it kicked my butt every class but I loved it. It burned me out, I was tired but I felt great and I was excited about my workouts again. The other things about the kettlebells is that I ordered a couple and it was a workout that I could do at home. So it was easy. No excuse to not work out.
So I’m working out with kettlebells at home, getting the strength but also getting the endurance. Getting blasted and I started seeing myself losing weight again. I’ve been working out with the kettlebells, doing a little more running. I’ve actually signed up with Forest and we did some one-on-one training for awhile and Forest helped me get my strength up a little bit and showed me some more workouts that I could do at home. Also some variations on the workouts with the kettlebells at home, integrating some of the things that I had been doing.
Here I am today down between 165 and 170. I’m never bored with my workouts because I can always switch it up. I know that I have a wide variety of things that I can do at home if I can’t make it to the gym. I’m always able to mix it up and keep it fresh.”
Mark
And a few more comments from my online kettlebell clients/blog readers/email subcribers/etc.
“I’m 58 years old and completed P90X 2 years ago and Insanity last year, but both times I could not stay motivated to work that long and hard on a regular basis. This spring I did Insanity again but the results were disappointing. Then I discovered Kettlebells! Between the short intense workouts and the way my body is responding, I’m hooked! Starting on my 4th week and loving your straightforward instruction and the variety of your workouts.”
– Britt
My “gym” is outdoors wherever I happen to be parked(I’m a trucker). My ultimate goal is to get down to my maximum weight when I was in the army(184lbs). That was when i was in my early 20′s. when I started working out, I weighed 278. Today, at 52, I’m down to 231.
– Jim
Version 1.0 changed my life – With kettlebells and clean eating, my waist is down almost ten inches in the past year.
– Dustin
I’m a Type 2 diabetic, and can proudly say that I manage this condition 100% drug-free, thanks in large part to my kettlebell workouts!
– Steve
Since using Kettlebell training I lost 65 pounds and went from a wheel chair to walking with a walker to walking with a cane.
– Robert
I am 75 years old and a fan of kettlebell workout. It is short but efficient and leaves me vigorous and energetic. I know I am in better shape than most of my friends my age or younger. I am stronger and my balance is better than they. Recently I had a college reunion, and my old friends were all amazed at how I look.
– Yugo
Working with Kettlebells has changed my thinking regarding exercises in general. Not only is it a great cardio workout but also my strength overall has really improved, having a stronger core, losing weight and being able to work out in a short time are all pluses for me. Having the proper form to follow and develop into a regular routine has made me a believer in Kettle Bells. Thank you for the routines, tips and suggestions to add to my training.
– Gabriel
Our 60 Day 100% Money Back Guarantee
Do this: read just the first section and go through the first workout. If you feel like you haven’t ALREADY gotten your money’s worth, then please contact me and I will refund every penny of your purchase, no questions asked.
Better still, take a full 60 days to do these workouts and benefit from them. If for any reason at all you’re unsatisfied, contact me still and I will refund every penny of your purchase.
Thanks, and take care
– Forest Vance Master of Science, Human Movement Level 2 Certified Russian Kettlebell Instructor
P.S. I’m using a little-known training system at my small Sacramento, CA kettlebell gym that’s getting my clients some astounding results. The backbone of this system is the kettlebell challenge workout.
P.P.S. I’m so confident you’ll love this program, you can get all your money back within the first sixty days if you’re unsatisfied for any reason, no questions asked.
P.P.P.S. If you’re looking to lose fat, get a time-efficient workout, and do it by harnessing the power of kettlebells and body weight training, grab your copy of Kettlebell Challenge Workouts today!
Common Questions
Common question #1: ‘Is this program in ebook, app, or video format?’
This program is in ebook and video format. It is 100% digitally delivered, so you’ll get access to it right away – no waiting for shipping. Plus, the videos can be viewed online, downloaded to your computer, or even watched on your mobile device. Yay technology! 😉
Common question #2: ‘I’m a fitness professional myself. Is this program for me?’
Absolutely! I use these workouts in my kettlebell boot camp classes on a regular basis and my campers love them. They’re the perfect new training technique to keep your clients excited about their workouts, telling all their friends and coming back for more!!
Common question #3: ‘I can find this info for free elsewhere on the internet’
To be honest, I’m not so sure A lot of the training tips and tricks that are found in this guide you’d actually have a hard time finding elsewhere for free. And even if you could, the question is, do you want to spend dozens or potentially hundreds of hours to pull it all together and filter out the good stuff from the bad? Or do you just want me to do all the hard work for you and give you an answer to your problem right now?
NOTE: The ‘Ultimate Kettlebell Challenge Workouts’ program is a downloadable product. After you order, you will get INSTANT ACCESS to download the e-book(s), bonus reports and videos onto your computer. No hard products will be shipped.
Copyright © 2025, Forest Vance Training, Inc.