Basement 12-min / 250 kcal Kettlebell Workout

The weather for the last couple of days here in Kansas City has been a little wild!

It’s been quite the snowstorm—way more than we usually see around here.

The snow’s finally stopped, but now we’re all digging ourselves out.

And like most, I’ve been stuck indoors. No running outside, no gym trips—just me, the basement, and my kettlebells.

But you know what? That’s okay.

If anything, this weather is the perfect reminder of why I love kettlebell training so much!

No matter what’s going on outside, I can still get in an awesome workout in a small space with just one or two kettlebells.

This week, I’ve been leaning into one of my new favorite training techniques—the 10-20-30 Kettlebell Method.

It’s simple, effective, and a workout can be as short as 12 minutes, which is perfect when you’re cooped up at home.

Here’s how it works:

You do 30 seconds of moderate effort, 20 seconds of higher intensity, and 10 seconds all-out. Then you move to the next exercise and repeat. Here’s the exact circuit I did this morning in my basement:

  • Kettlebell swings
  • Burpees
  • Tactical lunges
  • 1-arm kettlebell rows
  • Jumping jacks

Do each move for 30/20/10, rest for two minutes, and repeat the circuit one more time.

By the time you’re done, you’ll have burned up to 250 calories and hit every major muscle group.

It’s quick, it’s intense, and it feels so good to move after being stuck inside.

If you’re in the same boat—shoveling snow and staying close to home—give it a shot. You don’t need much space or equipment, just a kettlebell and some grit.

And if you want to take it a step further, I’ve got something exciting launching soon. I’m kicking off my 10-20-30 Kettlebell Method Program. It’s a full 28-day challenge designed to help you:

  • Lose up to 6.6 pounds of body fat
  • Gain up to 5.9 pounds of lean muscle
  • Improve your health with science-backed methods

All in just 20-30 minutes a session, 3-4 times a week.

Right now, I’m offering early bird pricing, and it comes with some awesome bonuses like a kettlebell basics workshop and a 21-day nutrition plan.

If you’re tired of long, complicated workouts and want something that works—even when you’re stuck in your basement like I am—this is it. Learn more and sign up at the link below:

-> 10-20-30 KB Challenge (early bird pricing active now)

Hit reply if you’ve got questions or want to join the program. Let’s crush this winter together!

–Forest

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