Sometimes I see workouts posted online like…

“CrossFit for Seniors” or something like that.

And I honestly think…

Have these people—who are in their early 20s, mind you—EVER trained someone in their 50s or above in their entire lives?!?

Just one I watched this morning:

• Pistol squats to a bench (most people who are starting off CANNOT do this—do REGULAR squats first, lol!)
• Burpees with a jump back and jump forward (really… a jump back? People are going to end in an atrocious position that stresses the lower back)
• Seated overhead press (MANY folks are going to have cranky shoulders, and overhead movements will be contraindicated)
• Barbell “snatch” with a dowel (I guess… but why? No real strength stimulus, still high technical demand, and unnecessary shoulder and lower-back risk for this population.)

All of this, of course, is done as quickly as possible, which increases the risk of injury.

And this was literally the FIRST search result on Google.

And this right here is exactly why I program the way I do—and why every program I sell is built differently.
(you can see all of them here if you’re curious: -> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE)

Now, I think most people realize this workout is a bad idea.

But the fact that it’s even being put out there…

I propose something different—here’s what I would probably do instead:

• 10 bodyweight OR kettlebell goblet squats, to a bench – 8–10 reps
• Burpees – modify by STEPPING back and STEPPING forward. Hands on the bench or a box or yoga blocks also is fine, but this dramatically reduces the risk.
• Seated overhead press – probably do not pick this. I’d actually slot in a 1/4 Turkish get-up here. Much better choice, some similar muscle groups, gets the rolling pattern, and is far more beneficial overall.
• Barbell “snatch” with a dowel – nope, lol. I don’t understand the choice here. I’ll go kettlebell Bulgarian goat bag swing, KB sumo deadlift, or KB swing if ready.

I’d also switch around the order of moves to go from more technically complex to less:

• 1/4 Turkish get-up – 3–5 per side
• KB goat bag/deadlift / 1/2 swing – 10–15
• Squats or KB goblet squats to bench – 8–10
• Modified bench/box/yoga block burpees – 5–7

Finally, we’re going to go 3 rounds, NOT for time. This allows us to use better form and get a more appropriate workout overall.

Okay… this is some of my thought process around building a workout. You can see—small changes, BIG difference.

This is because I’ve worked with thousands of clients over the years, I know what works, and I continue to test and refine this stuff every single day.

These principles are baked into every kettlebell program I sell—whether it’s fat loss, strength, recovery, or conditioning. If you want to see the full catalog while everything is discounted, it’s right here:

-> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE​

You’ll find all my most popular programs marked down through the rest of today.

After tonight, all prices go back to normal. If you’ve been on the fence, now’s the time:

-> FOREST VANCE KETTLEBELL WAY BETTER THAN A BLACK FRIDAY SALE​

Hop in while you can.

– Forest

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