Did you know there are about 3,500 calories in one pound of body fat?

That means if you want to lose one pound of fat, you need to create a 3,500-calorie deficit.

When people first hear that, their mind typically goes straight to diet — and yes, nutrition has a big impact on fat loss, without question. That’s why with my Kettlebell 500 Protocol 28-Day Fat Loss Challenge, I give you a simple meal plan that will help you lose up to a clothing size in 28 days without having to skip your favorite foods.

That said, calorie burn through movement is also a real thing.

If I’m trying to cut weight to hit a certain weight class for a kettlebell certification, or maybe there’s a challenge at the gym where you get ranked and earn more points by lifting more and weighing less, I’m looking at both intake and expenditure.

And you can pretty easily burn 500 calories in a kettlebell workout.

Yesterday, for example, I had a client in my studio. We were going through a kettlebell complex, and in 14 minutes, he was absolutely smoked. He went outside, took a walk, came back, and tried to go in the wrong door.

Here’s the exact complex we were doing:

Every 2 minutes, complete the following on one side:

• Turkish get-up (floor to standing)
• 5 clean & presses
• 5 snatches
• Turkish get-down

Then repeat on the other side. That’s one round.

Let’s do the math. Seven rounds of that complex is about 14 minutes — roughly 280 calories.

Then – if you want to hit your 506 Calorie total:

• You finish with a 7-minute burpee/squat/swing ladder: 1 burpee, 2 squats, 3 swings, then 2 burpees, 4 squats, 6 swings, and so on. That’s another 126 calories.
• Add a 5-minute warm-up and 5-minute cool-down and you’re looking at about 100 more.
• Total: roughly 506 calories in just over 30 minutes.

(And don’t worry if Turkish get-ups aren’t in your wheelhouse yet — inside the challenge, I give you modifications and alternative exercises so you can get after it regardless of where you’re starting.)

According to an ACE study, kettlebells can burn up to 20 calories per minute — so the numbers above are well within reach. The point is, you can do a lot in a short amount of time if you know what you’re doing.

That’s exactly what we’re building with the upcoming Kettlebell 500 Protocol.

It uses a combination of three things:

• 500-calorie kettlebell workouts
• The “500 Engine” Protocol — which helps you burn 500 calories on your off days through low-intensity cardio, high-intensity cardio, or a variety of other options I give you
• The “500 Cut” Protocol — an easy way to cut 500 calories out of your diet every day

Combine all three, and the goal is to create a 1,000-calorie daily deficit and lose 8 to 10 pounds over 28 days.

We start in just over a week — but if you want the best price, now is the time. The price bumps tomorrow morning.

There’s no fancy sales page yet, just a checkout page — but if you already know you’re in, click the link below, grab your spot, and we’ll talk soon:

–>> Kettlebell “500” Protocol – Sign Up Here

— Forest

Kettlebells are among the most efficient fat-loss tools on the planet.

An ACE study showed kettlebell training can burn up to 20 calories per minute, so in 20 to 30 minutes, you can burn (on average) 500 calories, all without pounding your joints.

All you need is a kettlebell or two and a small space — your garage, your bedroom, your backyard — it doesn’t matter.

Here’s what that could actually look like in practice:

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20-30 Min, 500(ish)-Calorie KB Complex Workout

(start with a targeted warm-up/movement prep routine, then)

1 – Clean KB to the right rack position.

2 – Do 5 presses.

3 – Transition DIRECTLY into 10 KB rack squats on the same side.

4 – Transition DIRECTLY into 15 one-arm KB rows on the same side.

5 – Switch hands; repeat on the other side.

6 – Once all reps are completed on both sides, do 5 burpees (jump back or step back; hands on floor or elevated; push up or not – pick the variation that works for you)

7 – Rest 60-90 seconds.

8 – Repeat for four rounds total.

(then, finish with)

Set your timer for 10 minutes. At the top of each minute, do 15 KB swings. Minutes 1,4,7, and 10, do two-hand swings. Minutes 2, 5, and 8 are one-arm swings. Minutes 3,6, and 9 are hand-to-hand swings.

DONE!

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If you’re looking for a straightforward way to lose body fat and gain lean muscle… do it with short, effective, and joint-friendly kettlebell-based workouts… WITHOUT having to be hungry all day long or cut out every food you enjoy, my new “Kettlebell 500″ Protocol could be right up your alley.

Here’s the big idea:

Every day for 28 days, we create a 500-calorie “swing” (no pun intended, lol) in your favor. These 500-calorie swings add up so that most people can lose about 2 pounds a week, which, for most people, amounts to about a full clothing size difference over 28 days.

Here’s how we do it:

1 — 500-Calorie Kettlebell Workouts

Kettlebells are among the most efficient fat-loss tools on the planet. An ACE study showed kettlebell training can burn up to 20 calories per minute, so in 20 to 30 minutes, you can burn (on average) 500 calories plus – all without pounding your joints. All you need is a kettlebell or two and a small space — your garage, your bedroom, your backyard — it doesn’t matter.

2 — 500-Calorie “Engine Builders”

On non-kettlebell days, we do our 500 “Engine Builder” protocol. There are various options for these. If you want to go lower-impact, I’ll give you options like walking or rucking. If you want something more dynamic or higher intensity, I’ll give you things like sprint intervals. The big idea is that we burn an extra 500 calories EVERY DAY through activity.

3 — The “500 Cut” Nutrition Method

This is the method I typically use with my personal training clients when they first come to me with a fat loss goal. This is the part many people struggle with, so it is the easiest starting point. We figure out a simple way for you to cut 500 calories a day from what you’re currently doing, which, for most people, isn’t that hard when we go through my “Diet Audit” process. It’s not a crash diet. You don’t have to track every calorie. You don’t have to eliminate everything you enjoy. This is a guide you get with the challenge, and I’ll also go over it with you individually on the kickoff call before the challenge starts.

So if you’re interested, we’re getting this rolling right now before it goes public. You can get it at founder pricing. There’s no long sales page yet — it’s coming very soon as we ramp this up — but if you’re like, “This is for me, I know I need to do this,” click the link below. (It goes straight to a checkout page):

-> the “Kettlebell 500” Protocol​

This is the lowest price it will ever be, because you are signing up at “pre-sale” pricing. I’ll be talking about it more soon, and the price will increase. If you have any questions, just reply to this email.

– Forest

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I just wanted to share some information on this Isometrics + Kettlebells program and give you a free sample workout from Week 2 so you can try it yourself.

Here’s the main link to check out the full program:

-> Kettlebells + Isometrics – New 4-Week Workout Plan

This program combines the fat-loss and lean-muscle-building benefits of kettlebells with the joint-saving, tendon-strengthening, and recovery-enhancing benefits of isometrics.

It’s pretty unique. I don’t think there’s anything else out there exactly like it.

And I really love kettlebell isometrics.

You get the conditioning and “fat shredding” effect of swings, presses, lunges, etc., combined with static holds that bulletproof your shoulders, hips, and core.

Here’s a sample workout from Week 2 so you can see how it flows:

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Free 23-min “KB Isometrics” Workout

PART 1
Do as many reps as you can of exercise 1 in 60 seconds. Rest 15 seconds.
Do as many reps as you can of exercise 2 in 60 seconds. Rest 15 seconds.
Repeat for 3 rounds total:

– Single Arm KB Press (30 sec per side)
Recommended weight: 16–20k men / 8–12k women

– ISO – Warrior III (30 sec per side)

PART 2
Do as many rounds as you can in 8 minutes:

– 8 Walking Lunges (per leg, double KBs at sides)
Recommended weight: 12–16k men / 8–12k women
(Do the same leg for consecutive reps this week.)

– 15 Recline Rows
OR
– 8 One Arm KB Rows per side
Recommended weight: 16–20k men / 8–12k women

– :05–:30 ISO Chin-Up Hold (go as long as you can)
OR
– :15 Hold at the TOP of the KB Row
(Try to beat last week’s time.)

PART 3
Do as many rounds as you can in 8 minutes:

– 5 One Arm KB Swings
OR 5 High Pulls
OR 5 Snatches per side
Recommended weight: 16–20k men / 8–12k women
(Challenge yourself to progress.)

– 8 Spider Climbs per side

–:30 ISO Superhero Hold

If you’d like to see how it’s all performed, here’s the demo video:
https://youtu.be/CR8ifIw4AR0?si=KZSRz_UKPPC86rg2

Now… while this is on 2-for-1 launch sale, you’ll also get:

– My full Kettlebell Powerbuilding course
– Kettlebell Isometrics 2.0
– 28-Day Kettlebell Mobility Challenge
– Sport Yoga video series
– “Do 5 One Arm Push Ups” ebook

Dang. That’s quite the deal as I type it out, lol.
I might have gone a little overboard on this offer… but that’s your gain. Too late now 😉

If you’re interested, here’s the link again:

-> Kettlebells + Isometrics – New 4-Week Workout Plan

Try the sample workout above, see how your joints and conditioning feel, and if you like it, grab your copy while the launch pricing is still live this week.

Let me know how it goes if you give it a shot.

– Forest

Last week’s kettlebell boot camp workouts at FVT were TOUGH.

In fact, during one session, someone said, “It’s a Valentine’s Day Massacre!”

Clever 🙂

Here’s the workout — you can try it yourself:

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Complete as fast as possible:

– 10 double kettlebell squat cleans – 10 plank-to-push up (5 per side) – 20 walking prisoner lunge (10 per side) – 20 1-arm KB rows (10 per side) – 100 high knees (50 per side)

– 8 double kettlebell squat cleans – 8 plank-to-push up (4 per side) – 16 walking prisoner lunge (8 per side) – 16 1-arm KB rows (8 per side) – 80 high knees (40 per side)

– 6 double kettlebell squat cleans – 6 plank-to-push up (3 per side) – 12 walking prisoner lunge (6 per side) – 12 1-arm KB rows (6 per side) – 60 high knees (30 per side)

– 4 double kettlebell squat cleans – 4 plank-to-push up (2 per side) – 8 walking prisoner lunge (4 per side) – 8 1-arm KB rows (4 per side) – 40 high knees (20 per side)

– 2 double kettlebell squat cleans – 2 plank-to-push up (1 per side) – 4 walking prisoner lunge (2 per side) – 4 1-arm KB rows (2 per side) – 20 high knees (10 per side)

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Time to massacre the fat!

– Forest

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ATTN kettlebell fans

If you loved this workout, you need to check out my kettlebell system:

Firebreather Kettlebell – A complete fat-loss and conditioning system built from 10 of my most effective kettlebell programs, with over 120 total workouts.

This is conditioning done RIGHT for people over 40:

✓ Fat loss without joint pain
✓ Conditioning without endless running
✓ Cardio that builds muscle instead of eating it
✓ Short workouts you can actually stick to

Click here to get instant access:

–>> Firebreather Kettlebell

Thanks!

– Forest

Check out this 15-minute kettlebell EMOM to kick off your week.

This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge.

15-Minute EMOM (Every Minute on the Minute)
Minute 1: Two-hand swings x 15
Minute 2: Goblet squats x 10
Minute 3: Push-ups x 10
Minute 4: One-arm clean & press x 5 per side
Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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You can do this:

• at lunch if you’ve got a kettlebell handy
• in the garage after the kids go to sleep
• right when you get home from work
• first thing tomorrow morning before the day gets away from you

All you need is a kettlebell (or two) and your bodyweight—and yes, you can get a legit full-body workout done in that window.

Now, I know what some people are thinking:
“Really? Fifteen minutes is enough to actually change anything?”

Short answer: yes—with a caveat.

A single 15-minute workout here and there is fine. But real results come when:

1. You train most days of the week, not once in a while
2. The workouts are planned, not random
3. You cycle easy, medium, and hard days so you’re not just hammering yourself into the ground

That’s exactly how the 28-Day Spartan Sprint – Drop a Size Challenge is set up. Short sessions, smart structure, balanced movement, and enough intensity to drive fat loss without beating you up.

If fat loss is the goal, I also pair this style of training with:

• Feed the Beast (Intermittent Fasting) for nutrition
• Optional extra conditioning using my OCR Domination plan (also included) if you’re feeling spicy

Bottom line:
Even if you do nothing else today, you’ve now got a solid 15-minute workout to start your week strong.

Have a great day,
Forest

PS – Check out the 28-day Spartan Sprint Challenge HERE – we officially start today!

Yesterday, I shared a sample workout that I’d call a solid “medium day” inside the 28-Day Spartan Sprint.

Today, I want to show you what a “hard day” looks like.

Inside the Spartan Sprint, we’re doing short, intense kettlebell workouts most days — usually around 15 minutes. When you stack that kind of work consistently, it’s realistic to drop up to one clothes size in 28 days.

But here’s the part that matters most…

This isn’t random training.

The structure follows an Eastern Bloc–style principle of frequent exposure with modulated intensity — meaning hard, medium, and easy days — rather than traditional body-part splits.

That’s how athletes trained without burning out — and it’s how you make fast progress without beating yourself into the ground.

Yesterday’s workout? Medium.
Today’s workout? Hard.
Later in the week, you’ll see easier, more recovery-based days that still keep you moving and progressing.

Here’s an example of a hard day workout from inside the program:

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15-Minute Drop-a-Size Spartan KB Workout (“hard day”)

Warm-up (5 minutes)
Mobility, stretching, halos, hips, shoulders — get loose and ready.

Turkish Get-Up + Snatches
Perform a controlled Turkish get-up. At the top, perform 5 snatches before reversing the get-down.
Use the same work-to-rest ratio throughout the workout.

Squats
Option A: Single kettlebell rack squat – 5 reps per side
Option B: Double kettlebell front squat – 5 reps

Swings
Option A: One-arm kettlebell swings – 5 sets of 10 reps per side
Option B: Double kettlebell swings – 5 sets of 10 reps

Kettlebell Clean & Press
3 sets of 5 reps per side

One-Arm Swing Finisher
10 total rounds
15 seconds work / 15 seconds rest. If you have multiple kettlebells, rotate weights each round. Pick a different bell at random. Complete one full set on one arm before switching. 5 rounds per side total.

This is the kind of session that leaves you smoked — but still done in about 15 minutes.

That balance — hard, medium, easy — is how you train frequently, get leaner, build real conditioning, and avoid burnout.

If you want in, now’s the time.

The 28-Day Spartan Sprint Kettlebell Challenge starts Monday, and we’re about to kick things off.

Link below:

–>> 28-day “Spartan Sprint” Drop-a-Size Challenge

– Forest