-> Continue climbing the ladder in this exact pattern -> Each new round adds +2 swings / push-ups and +1 squat / burpee -> Stop when you can’t complete the reps before the next 30-second beep 🥶
—
12 Days Kettlebell [final warning]
Merry Christmas & Happy Holidays!
However you celebrate, I hope this season brings you good health, good people, and a little time to recharge.
One quick note before you unplug for the day:
Today is the final day of my 12 Days of Christmas event.
I recently had a new client come in, and this is extremely common.
They had clear strength goals. They were training consistently. Kettlebell work was dialed in.
On paper, everything looked good.
But something was stalling them out.
Their hips were tight. Especially the hip flexor complex. Which meant the glutes weren’t firing well. And once that happens, everything downstream suffers.
This is a live workshop I’m doing as a guest session for my friends at FleX16 (my former gym in Sacramento). You can attend in person if you’re local, or live on Zoom, and you’ll also get the replay.
When you sign up, you also get my 8-Minute Hip Fix (28-day daily routine) included as a bonus.
Today is the lowest price I’m offering as part of the 12 Days of Christmas.
If you want the full plan, the full progression, and live coaching through it:
I’ve got a 3-for-1 Kettlebells-for-Abs deal going today, where you’ll get a lot more workouts just like the one I’m about to share with you.
There are three full kettlebells-for-abs-focused training plans, plus my 20 in 6 nutrition course included. It’s a great option this time of year if you want to get a jumpstart on your fitness goals heading into 2026 — without overcomplicating things:
And bodyweight training, for many reasons, is an incredible complement to kettlebells.
If you’re serious about building lean muscle, burning fat, improving coordination, building real-world conditioning, and maintaining flexibility and mobility — this is something you should have in your toolbox.
That’s why Project Bodyweight³ is today’s featured course for our “12 Days of Christmas” event, and it’s only on sale for a couple more hours.
Let me give you one example of what’s inside.
The Deck of Pain — Jailhouse Bodyweight Training Workout.
The strength-building routines used by prisoners inspire this workout. Limited space. No equipment. And yet, a lot of these guys get seriously strong.
Here’s how it works.
Grab a standard deck of 52 cards.
Assign one movement to each suit:
• Clubs = Squats • Spades = Push-ups • Hearts = Pull-ups or inverted rows • Diamonds = Hanging or lying leg raises
Shuffle the deck.
Draw cards one at a time.
The suit tells you the exercise. The number tells you the reps.
Face cards = 10 reps Aces = 11 reps
You keep drawing cards and performing the movements until you’ve worked through the entire deck.
There are multiple ways to run this workout, and every time I’ve published it over the years, someone inevitably messages me to tell me how it was “actually” done inside. Fair enough.
The exact rules don’t matter.
What matters is this:
— It’s tough. — It’s fun. — It builds muscle. — It burns fat. — It delivers brutal, old-school conditioning.
And you can do it anywhere, anytime, with minimal equipment.
This is just one example.
Project Bodyweight³ includes three complete bodyweight training programs with a ton of workouts like this — plus, today only, you also get a copy of my No Gym? No Excuse! ebook.
If you don’t already have this and you’re serious about your training, grab it before the deal expires:
Inside that book are kettlebell workouts for every scenario—so you don’t have to spend hours designing sessions from scratch. These are truly plug-and-play, done-for-you workouts you can drop into any program:
Simple, straightforward templates (like today’s sample—perfect for bigger groups and smooth organization)
Conditioning-based sessions when people want a burner
Strength-focused sessions for building lean muscle
Partner workouts to boost engagement
A full “Hybrid Kettlebell Strength” section showing you how to combine barbell and kettlebell work seamlessly in a group format
Low-equipment / limited-space workouts for small rooms, tight schedules, or outdoor sessions
Beginner-friendly sessions to build movement confidence
Advanced progressions for your more seasoned lifters
“Any size group” circuits that run smoothly whether two people show up or twenty
Express 20-minute formats for time-crunched classes
High-skill technique days (clean, snatch, TGU emphasis)
Mobility + strength mashups for recovery days
Travel-friendly versions for clients with only one kettlebell
Seasonal or themed sessions to keep things fun and fresh
Plug-and-play finishers you can attach to any workout for one last push
Having this go-to library has saved me thousands of hours of time, energy, and mental bandwidth.
If you run client sessions of any kind—or just love high-energy KB workouts—you need the same thing.
And here’s the reality: almost every trainer and kettlebell enthusiast knows they should build a go-to workout library… but they don’t. So I built it for you.
It’s a complete system of 82 done-for-you workouts—plus warm-ups, finishers, cool-downs, and my favorite coaching cues—ready to plug directly into your sessions.
This is also the final chance to grab it at the current price before it increases.
Today is the start of a new training cycle at my kettlebell gym. And honestly, that always flips a switch in my head. New cycle, clean slate, fresh focus.
Every month, we move into a new phase, and the structure is always strength-based. We train the Ageless Warrior—men and women in their 40s, 50s, and 60s who want to get strong, feel confident again, change their body composition, and actually perform better… without wrecking their joints in the process.
The way we do that is simple: smart programming with barbells, kettlebells, and bodyweight. That’s exactly what our next training cycle—Hybrid Kettlebell Strength 3.0: Dual Weapon System—is built around.
Instead of overexplaining everything, I just want to show you what this actually looks like in real life. Here’s a quick example from Day 3.
You’ll start with a specific warm-up that’s included in the program. Then the real work begins:
Supported side plank with leg lift – 30 seconds per side
Rest – 15 seconds
This is your conditioning. A little arms. A little core. Everything is working together.
After that, we hit a targeted cool-down for the muscle groups we trained, and you’re done.
Now here’s the real point. This isn’t a random strength workout. I’m sharing a sample, but what actually keeps people training with us long-term is that everything is built around progressive overload. If you’re not getting stronger consistently, that’s usually the real issue—no matter how hard you feel like you’re working.
Most people think they remember what they lifted last time and guess their way forward. But when you zoom out six months or a year… are you actually stronger? That doesn’t always mean heavier weights. It might be more reps, better control, or slower tempo. There are a lot of ways to apply progressive overload without constantly beating up your joints—and that’s precisely what this system is built on.
So if you want to get stronger without wrecking yourself—and you want a program that intelligently blends barbells and kettlebells—this is for you:
I’m also including my entire Kettlebell Bootcamp workout system for free when you grab a copy of Hybrid Kettlebell Strength 3.0: Dual Weapon System. No hoops to jump through. It’s just included.
One thing I keep bumping into with clients I’m working with is that their actual age is in the 40s, 50s, or 60s — but they’re trying to train like they were in their teens or 20s.
Let’s take an example client:
— They want to train at home with minimal equipment. — They lost some weight and now want to build strength and muscle. — They want to focus on tightening up their midsection and building the right kind of core strength. — They have a history of old injuries and want to train in a joint-friendly way. — They want better conditioning without doing high-impact cardio. — They have cranky shoulders from time to time.
(This describes a lot of people I work with — some combination of these goals, factors, and challenges.)
So what happens is they want to get back in shape, go back to the gym, and try to do the same stuff that always worked for them before — high-intensity workouts, endless burpees, multiple complex moves at high speed with zero rest and high load.
And guess what?
It doesn’t work anymore.
Now it beats you up. You can’t recover. You keep getting injured. And you keep falling out of it.
Or here’s another example.
Maybe you’re trying to do lifts that used to work for you, and now they don’t.
You used to love barbell back squats—they helped you get a great workout and gain muscle—but now your shoulder mobility won’t let you do them.
You used to love lifting heavy weights and doing deadlifts. Guess what? Your back doesn’t love it anymore. You can’t really do it.
You used to love to do the straight-bar bench press. Your shoulders might not tolerate it anymore — and maybe they can. A lot of those lifts can work for many people at many ages, at least some of them.
But the main theme here is this:
You can still hit your goals. You just have to train for your new body.
So what does that mean?
Number one: using intelligent high-intensity work. The Norwegian 4×4 kettlebell method is a great example. It’s high intensity, but it’s paired with real, interspersed rest periods so you get the VO₂ max and conditioning benefits without frying your nervous system or beating up your joints.
Another example: working core stability and isometrics. Something like Warrior Flow Isometrics fits in here perfectly — building strength, building tension and integrity, without the wear and tear on the body.
Third: other styles of training to fill in the gaps — mobility training, flexibility training, things like steel mace — which you’ll actually see mixed together in the steel mace bonus that comes with this week’s sale.
Overall, this is how you train for your new body, the old-school way.
So if you want all the things I just described, go get yourself a copy of Warrior Flow Isometrics with me — because you’ll also get the Norwegian 4×4 kettlebell method and my steel mace flow 8-session bonus.
(Even if you already have Warrior Flow Isometrics, it’s still well worth getting the bonuses, honestly.)
I recently started working with a new client. Great energy, very motivated. They’ve lost about 30–40 pounds so far, have a few old injuries from years back, and now want to gain some strength and muscle—and do it at home.
They also want to build some core strength and tighten up their midsection.
So we were chatting, and I put together a home workout program. Now listen — if you have the luxury of a full gym setup as I do at the studio with barbells, pull-up bars, kettlebells, dumbbells, steel maces, plyo boxes, and all that good stuff… great.
Here’s the deal, though — this is what I actually recommended long-term.
First, something like Warrior Flow Isometrics is perfect if you’re getting back into training, dealing with old injuries, or need to work on your core seriously. This client was doing a bunch of sit-ups, and I mentioned that there are many better ways to train your core and build real static strength. They’re also not doing much lower-body work, so even a Warrior Flow–style isometric lower-body session would be killer right now.
Now, there are some things you miss when you use zero added load. So I’d definitely want to layer in some kettlebell work too. Something like my Norwegian 4×4 Kettlebell Program would add great conditioning on top of everything else and would be an excellent complement to the isometrics.
And then the icing on the cake…
They mentioned their shoulders can get a little cranky at times. I shared that steel mace training is relatively new and that I’ve really leaned into it— it’s been a fantastic addition. It fills in a lot of gaps and hits things that nothing else quite does.
So that’s my recommendation.
If you’re in a similar spot and trying to do the same thing — build strength, protect your joints, tighten up your core, and improve conditioning without beating your body up — I’d recommend you pick up the training package I’ve got available this week:
Warrior Flow Isometrics
Norwegian 4×4 Kettlebell
Bonus Steel Mace Training
It’s on sale this week, and I’ll send you the steel mace bonus along with it:
Check it out — hope you enjoy it, and I’ll talk to you soon!
– Forest
PS — Here’s the Norwegian 4×4 Kettlebell workout I referenced in the subject line:
WORKOUT 1
PART 1 Each round is 4 minutes of work, followed by 1–2+ minutes of full rest (get as close to fully recovered as possible). Perform each exercise for 45 seconds, then move to the next with 1 second of rest in between. Complete 4 total rounds.
Thanksgiving Weekend here in the US is officially over.
And honestly… this past stretch was intense!
The original plan was to slow things down a bit… but between running the studio, pushing through the holiday week, and staying on top of my degree work… it’s been kind of a grind.
Today was the first real moment I’ve had to take a breath.
So instead of blasting you with another promo…
I want to send you a workout.
This one is very similar to what I did on Thanksgiving morning — at home, limited space, cold outside, no excuses.
It’s built from the same foundation as my Warrior Flow Isometrics system.
If you’ve never messed with this style before, here’s the short version:
It blends:
– Isometric strength – Controlled yoga-based movement – Core tension and joint integrity – Real-world, usable strength
You’re building strength and mobility at the same time — not just stretching for the sake of stretching.
Hold each exercise for 30 seconds, broken into different positions—10 seconds in each position. Rest 15 seconds, then move to the next exercise. Rest 60 seconds between rounds; do 3 rounds total:
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.
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.
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.
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.
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.
OPTIONAL FINISHER – HIIT Workout #1 (can also do on off day): 30 seconds kettlebell squat -> press (alternate sides each set) or burpees or other high-intensity move, followed by 60 seconds rest. Repeat 8 times.
#
If you’re stuck in your basement, garage, or living room because of weather… this one will hit.
Now, real quick — here’s where all of this is headed long term:
Kettlebell. Isometrics. Steel mace. Yoga. Recovery. Even the Sober Warrior work.
It’s all one unified system for strength, movement, and resilience — just expressed through different tools.
On that note…
Over the past couple of months, I’ve been going through a steel mace certification process to deepen my own training and coaching with the tool. Right now, I’m finishing up the final video submissions for that.
I’m not formally rolling out standalone steel mace programs yet.
But here’s what I will do:
If you grab Warrior Flow Isometrics using the link below, I’ll include a bonus package of steel mace flows I’m personally developing and training with right now.
You’ll get: – The first two steel mace flow recordings immediately – Plus all remaining recordings as I finish them over the next month
No extra charge — just a bonus for people inside Warrior Flow.
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 fast as possible, which increases injury risk.
And this was literally the FIRST search result on Google.
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 is fine, but this dramatically reduces risk.
Seated overhead press – probably do not pick this. I’d actually slot in a 1/4 Turkish get-up here. Much better choice, 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:
