Did you run the kettlebell prep 17-Min “Gladiator Build” KB Complex that I sent you yesterday?

That’s the first part of how this is set up.

You see, in Gladiator Kettlebell, we use a four-day training cycle called the tetrad that dates back to ancient athletics and was described by Philostratus, who wrote about how athletes prepared for competition.

The idea is simple.

The first day, which was yesterday, was a sample of that. We do what is called a prep. The idea is that it prepares the athlete. Regarding exercise, the first day consists of short, intense movements that should get the athlete going and prepare him for the hard work to follow the next day. Short bursts of exercise similar to high-intensity interval training or plyometrics. That’s what we did yesterday.

Today, day two, is your trial day.

This is an all-out trial. It’s a strenuous day and an all-out test of the athlete’s potential.

So today you’re going to push a little bit more and give yourself something you can come back to and improve over time.

—–

Gladiator KB “Trial Day” – Snatch + Descending Ladder Challenge

Start with a strength and core pairing for four rounds.

— Kettlebell snatch for twenty seconds per side
— Rest for ten seconds
— Plank hold for twenty seconds
— Rest for ten seconds and repeat

After that, move into a descending ladder.

Complete all reps of each movement, starting with ten and working your way down to two.

— Squat jumps
— One arm rows
— Push-ups
— Walking lunges per side
— Burpees

—–

A test day, the trial day, like we did today, gives you something consistent you can come back to and improve instead of just doing a different workout every time.

When you rotate this with the prep day from yesterday and the two other days in the tetrad, rest days and skill days, which I’ll cover in a future email coming soon, stay tuned, you will start to feel more organized, and it will be easier to stick with. That is going to be the key to unlocking your progress.

The full 28-day version of this is all put together so you can follow it without having to plan it yourself.

You can check it out at the link below, but hurry because we start this challenge on Monday:

–>> Gladiator Tetrad Kettlebell – Starts Monday, April 6th

I’ll be back soon to walk you through how the skill day fits in next.

—Forest

There’s a certain feeling you used to have when it came to training.

You didn’t overthink it; you just showed up, and you were ready to go.

You felt strong, capable, and like you could handle whatever you threw at yourself that day.

For many of us, that came from sports, the military, or just training hard in our 20s without much thought.

Over time, that starts to change.

Life gets busy, work and family take priority, you pick up a few injuries, and workouts become less consistent.

Now, you’re still trying to train, but it doesn’t feel the same.

You’re starting and stopping more than you’d like, working around things that didn’t used to bother you, and when you do get a session in, it can feel like you’re just going through the motions instead of actually building anything.

A lot of people chalk this up to getting older, but what’s usually missing is structure.

When you were at your best, you were following something that had some built-in progression, even if you didn’t think about it that way.

Now most workouts are random, and while you might get a good sweat, there isn’t much that carries over from one session to the next.

If you want to start getting that feeling back, the first step is not going harder, it’s getting back to a simple structure that lets you build momentum again without beating yourself up.

(That’s why this structure idea is a BIG FOCUS for our upcoming Gladiator KB Challenge.)

Here’s a “build day” session you can run right now:

—–

17-Min Gladiator Build KB Complex

Start with a dynamic warm-up for five to ten minutes.

Then move into this kettlebell complex for three to five rounds:

• Five presses each side
• Five reverse lunges each side
• Ten swings
• Five burpees

Rest for about 60 to 90 seconds between rounds, and keep the focus on clean, controlled reps.

Then finish with three to four rounds of quarter Turkish get-ups and hardstyle planks. Do three to five reps per side on the get-ups and hold each plank for twenty to thirty seconds.

—–

You should feel like you got a solid session in, but not beat up.

That’s intentional.

This kind of work is what most people skip, and it’s a big reason they end up inconsistent or constantly restarting.

I’ve been building out a full system around this idea using a simple four-day rotation that helps you stay consistent and actually build from week to week.

Learn more at the link below:

-> NEXT PAGE

—Forest

We had a great training session this morning.

It was snatch day — and if you’ve never done a kettlebell snatch protocol built around hitting a target number on the minute, every minute, you’re missing out. It’s one of those workouts that looks simple on paper and humbles you fast.

Here’s exactly what we did:

—–

KB Snatch Workout – 4.2.26

A. Turkish Get-Up + Waiter’s Walk — 3 rounds per side

— 1 TGU up → waiter’s walk 30 seconds → 1 TGU down
— Complete all reps on one side before switching

B. Kettlebell Snatch — EMOM x 5 minutes

— 14 snatches on the minute, every minute
— Scale to 1-arm swings or high pulls or combo if form starts to break down\

C. 1-and-a-Quarter Superset — 3 rounds – :30 work / :15 rest, alternating:

— KB 1¼ Curl — all the way up, down a quarter, back up, all the way down
— 1¼ Push-Up — all the way down, up a quarter, back down, all the way up (3 reps per set)

That’s a full training day. Skill, power, conditioning, and a little hypertrophy work to finish.
But here’s the part most people miss.

That snatch protocol didn’t appear out of nowhere. Eight weeks ago we started at a lower number. Every week we added a rep or two. This morning was the payoff — hitting 14 on the minute felt hard but doable because we’d been building toward it the whole time.

That’s progressive overload. And it’s the difference between people who train and people who actually get stronger.

Here’s a simple test. Think back 90 days. What could you do then that you can do better now? More reps? Heavier weight? Same weight but cleaner, faster, easier?

If you can answer that question — you’re on the right track.

If you can’t — that’s the unlock right there. That’s the whole game.

Turns out this isn’t a new idea. Roman gladiators were training this way about 2,000 years ago using a system called the Tetrad — a four-day cycle built around progression and recovery.
It went like this:

Day 1 – Preparation: Build up, moderate intensity, get ready
Day 2 – Concentration: The hard day — like what we did this morning
Day 3 – Relaxation: Active recovery, let the work sink in
Day 4 – Restoration: Full reset before the next cycle

Then repeat. Seven cycles over 28 days.

We built an entire 28-day kettlebell challenge around this system — the Gladiator Tetrad Kettlebell challenge — and it kicks off this Monday.

If you want in, now is the time. Early bird pricing ends soon and this is the best price you’ll see:

–>> the Gladiator Tetrad Kettlebell challenge

And even if the challenge isn’t for you right now — take that 90-day test seriously. Write down what you can do today. Train with a target. Check back in 90 days

Hope to see you on the inside.

– Forest

Jason Statham hit the nail on the head when he said:

“Muscle-men grow on trees. They can tense their muscles and look good in a mirror. So what? I’m more interested in practical strength that’s going to help me run, jump, twist, punch.”

He’s talking about not just LOOKING strong, but BEING strong.

…and this is exactly how the “Ageless Action Hero” trains.

…and this is the exact philosophy behind Ageless Action Hero Kettlebell.

Here’s an example of one workout from one of the ten kettlebell plans in the bundle.

(This is not Jason Statham’s actual workout—just a representative example of this style of training.)

(This one is pulled from the Operator Strength System inside the program.)

—–

Jason Statham 20-Min “3/7 Method” Strength Circuit

The “3/7 Method” is a simple way to build strength and muscle without beating up your joints.

You perform ascending reps (3 → 7) with short rest periods. This creates a ton of muscular tension and metabolic stress—two key drivers of strength and hypertrophy—without needing super heavy weights:

1 – “3/7” sets – Single Arm KB Press

Start with 3 reps of single-arm kettlebell presses per side. Rest for 15 seconds. Perform 4 reps per side. Rest for 15 seconds. Perform 5 reps per side. Rest for 15 seconds. Perform 6 reps per side. Rest for 15 seconds. Perform 7 reps per side.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

2 – Do as many reps as you can of the first exercise in 45 seconds. Rest for 15 seconds. Do as many reps as you can of the second exercise in 45 seconds. Rest for 15 seconds. Repeat for four sets of each move total:

• Side-loaded (“suitcase”) kettlebell split squat (22.5 sec per side)
• “3-way” push-up (wide / narrow / regular — switch positions each rep)

3 – “3/7” sets – KB Goblet Squat

Start with 3 goblet squats. Rest for 15 seconds. Perform 4 reps. Rest for 15 seconds. Perform 5 reps. Rest for 15 seconds. Perform 6 reps. Rest for 15 seconds. Perform 7 reps.

Rest for two to three minutes, then repeat one more time for a total of two rounds.

4 – Do as many reps as you can of the first exercise in 60 seconds. Move directly into the second exercise with as little rest as possible. Do as many reps as you can in 60 seconds. Repeat for four sets total:

• Mountain climbers (low plank position)
• Skaters (forward/back traveling)

—–

AGELESS ACTION HERO KETTLEBELL

Train Like the Action Heroes Who Never Fell Off – Strong, Lean, and JACKED Into Their 40s, 50s, and Beyond – in Just 20-30 Minutes a Day, 3-4 Days Per Week.

——>>>>> CLICK HERE TO GET IT NOW

A lot of people I start working with in their 40s, 50s, and 60s are still trying to train like they’re 25.

And that usually includes things like:

• Body part splits
• Thinking progressive overload just means you have to lift heavier
• Training to failure every workout
• Relying on the workout plan that worked 20 years ago

…they think that’s what’s going to get them in their best shape.

And sometimes, it DOES work for a little while!…

…but more often, what happens is they get beat up, lose flexibility, and are always one step behind in recovery.

What I have found, after a Master’s Degree in Human Movement, 18 certifications, owning four personal training studios in two different states, and sellings 10s of thousands of copies of courses and ebooks and online training plans…

..what DOES work for the 40s, 50s and beyond demographic is something like –

Training the way an “Ageless Action Hero” would.

These guys are staying in top shape into their 40s, 50s, 60s, and beyond.

Jack Reacher is one example.

You’ve also got guys like John Wick, Jason Bourne, and Rocky Balboa in his later years.

They’re not doing body part splits or grinding away on machines.

Their training is built around functional, full-body strength—kettlebells, bodyweight, carries, conditioning – so that they stay strong, mobile, and ready.

That means:

• Less reliance on machines and fixed movement patterns
• Less chasing max weight and grinding reps to failure
• Less isolating body parts

and

• More kettlebells
• More bodyweight training
• More full-body, integrated movement

KETTLEBELLS are one of the best tools for this because you can build strength while also improving mobility, stability, and conditioning—all at the same time.

Here’s one:

—–

“Jack Reacher” KB Challenge Workout

PART 1

30 seconds work / 15 seconds rest / x4 of:

• KB goblet split squat x8
• Spider climb x 8 per side

PART 2

3 rounds EMOM:

• 20 two-hand KB swings
• 12 single-KB alternating regengade rows (6/side)
• 8 lateral lunges / side (with or without KB)

FINISHER

30 on / 15 off x 3:

• ¼ KB get up w/ floor press
• HardStyle Plank

—–

This “Jack Reacher” KB Challenge Workout hits all those qualities.

Which, again, are:

• Less reliance on machines and fixed movement patterns
• Less chasing max weight and grinding reps to failure
• Less isolating body parts

and

• More kettlebells
• More bodyweight training
• More full-body, integrated movement

Do it, and you’ll stay ready to go, no matter what life throws at you.

That’s the idea behind Ageless Action Hero Kettlebell.

Click here to get it now—it’s on sale, and you get 119 more workouts like this one as part of the special deal.

-> Ageless Action Hero Kettlebell

— Forest

We just finished our Saturday kettlebell workout at our studio. This is a fun one. It’s a 300-rep workout that will hit your whole body.

Two things to keep in mind:

Number one — if you like workouts like this, you’ll get a bunch of them in my Mission Ready Conditioning system that’s on sale right now. It’s bodyweight-focused, but there’s also a good chunk of kettlebell work in there, including my Ultimate Kettlebell Challenge workouts course and more.

-> Mission Ready Conditioning + Ultimate KB Challenge Workouts

Number two — this specific workout actually complements the work we’re doing to prepare for the Tactical Strength Challenge. That’s another bonus I added to Mission Ready Conditioning. In this workout, you’re hitting pulling, quads, some core, and a little bit of arms. On other days at the studio right now, we’re working heavily on the deadlift, pull-up, and snatch, so this balances out the work we’re doing during the week.

-> Mission Ready Conditioning + TSC Bonus

For those of you who are interested, I’m also adding a new bonus to Mission Ready Conditioning for the weekend. If you want the plan we’re using to train for the Tactical Strength Challenge so you can bump up your deadlift, pull-ups, or snatch numbers, pick up the course and shoot us an email and we’ll send it over.

OK, here’s the workout. Are you ready?

—–

Saturday KB 300 Workout

Every minute on the minute perform:

— 7 double kettlebell front squats
— 12 double kettlebell gorilla rows
— 8 walking prisoner lunges (bodyweight only), per leg
— 12 lying kettlebell JM presses
— 8 alternating leg drops

You’ll do four rounds total. Rest one minute between rounds if you need it.

That’s your 300 total reps.

—–

Note #1: You can use a single kettlebell for the first two exercises if you only have one bell. Do single kettlebell front squats instead of doubles, and for the rows do 12 on one arm and then 12 on the other arm.

Note #2: If you want the video demo breaking everything down, download the full course and it’ll all be in there for you.

-> Get the full course here

That’s all I have for today. Enjoy your Saturday, and I hope you can get a nice little kettlebell workout in.

Forest

Today is the official start of the 500 KB Challenge!

Here is the week 1 / day 1 workout:

500 Kettlebell – Week 1 / Workout 1

MAIN CIRCUIT – Complete 4 rounds of the circuit below. Take minimal rest between exercises (your rest is the transition time between moves). Rest 30- 60 seconds between rounds:

1 – KB Suitcase Deadlifts – 8/ea side (Women:16k+, Men: 24k+)
2 – 1-Arm Floor Press – 8/ea side (Women:12k+, Men: 20k+)
3 – Bodyweight Pendulum Lunge – 7/ea side (forward and back =1 rep)
4 – 1-Arm KB Press – 5/ea side (Women:12k+, Men: 20k+)
5 – Triple Stop Push-ups – Men: 10, Women:6

Finisher: 30 seconds of work, 15 seconds of rest. No rest between rounds. Complete 4 rounds
1 – Iso Hold Jump Squats (Take out jump to modify)
2 – Bear Crawls (go back and forth in the space you have)

—-

If you want full walk-through videos of how to do all the moves, be sure you’re signed up for the challenge on THIS PAGE.

And, once the workout is done, be sure to check in on the private group page that you get access to when you register HERE.

Also, in case you missed the mini-workshop where I went over the 500 cut nutrition method in detail, you
can find that on the course download page when you sign up using THIS LINK.

Finally, if you need to make sure your KB form is dialed in, also don’t miss the KB Swing Workshop – you can press play and follow right along – you’ll get access to that HERE as well.

If you are NOT signed up yet for the 500 Kettlebell Challenge,- we are officially starting today, but you have one final chance to sneak in and get started at the link below:

-> 28-day 500 Kettlebell Challenge – Starts Today

Cheers! –

— Forest

Quick one today — just dropping some ideas for your KB off days.

These are what I call “500 Calorie Engine Builders” — conditioning sessions designed to burn an extra 500 calories on the days you’re not swinging a kettlebell.

Two categories depending on how your body feels that day. Grinding and beat up? Go green. Got gas in the tank? Go red.

—–

**The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the 500 KB challenge – get it HERE

—–

7 “kettlebell off-day” workouts (HIIT + LSD)

GREEN – LSD (Low Intensity, Steady State)

1. Weighted ruck — 20–30 lb pack, 30–45 min, moderate pace. Flat or hilly terrain both work.
2. Recovery jog — 20–30 min, slow enough that you could hold a full conversation. No watch, no pace target.
3. Incline treadmill walk — 30–45 min, 8–12% incline. Slow and steady wins here.

RED – HIIT (High Intensity Intervals)

4. Hill sprints — sprint hard to the top, walk down for recovery. 6–10 reps. Grade should be steep enough that it hurts.
5. Assault bike sprints — 20 sec max effort / 40 sec easy pedal. 10–15 rounds. Arms and legs both driving on the hard intervals.
6. Sprint / walk alternates — sprint 20–30 sec all out, walk 90 sec. 8–10 rounds. Flat ground or track.
7. Fast run + KB swings — run 200–400m at 80% effort, then 20 KB swings immediately. Rest 2 min. 5–6 rounds.

—–

These Engine Builders are one of the three pillars inside my Kettlebell 500 Protocol — my 28-day fat loss challenge built around:

— 3–4 KB workouts/week burning ~500 cal per session
— The 500 Cut nutrition method (which we’ll be going over in more detail on the offical kick-off call, today at 12 noon CST
— Active off-day Engine Builders just like these

The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the challenge.

–>> Grab your spot + get the full guide FREE here

Talk soon,
Forest

P.S. — Backed by a no-questions-asked 30-day money-back guarantee. Zero risk. CLICK HERE TO SIGN UP NOW.

If you want a cardio workout that will properly work your heart without destroying your joints in the process, kettlebells are the perfect solution.

**This is actually the exact method I focus on in the 500 Kettlebell Protocol 28-Day Fat Loss Challenge — which is kicking off TOMORROW with our first live kickoff workshop. Learn more and grab your spot on:

–>> the NEXT PAGE

Here’s why kettlebells work so well for cardio: they offer the perfect balance of dynamic movement and control. Unlike traditional cardio, which can be brutal on your knees and ankles, kettlebell training offers low-impact, high-reward movements that naturally flow into one another. You’re engaging multiple muscle groups, protecting your joints, and getting a serious surge in calorie burn and stamina — all without getting beat up in the process.

Below is a sample Extreme KB Cardio Conditioning Workout done in the style of the 500 Kettlebell Protocol.

Check it out, try it, and if you like it, sign up for the challenge. The first kickoff call is tomorrow, Friday, March 6. Can’t make it live? No problem. You’ll also get the recording to review on your own time.

EXTREME KB CARDIO CONDITIONING WORKOUT
“500 Kettlebell” Style

MAIN CIRCUIT
Complete as many rounds as possible in 17 minutes.
Rest only between exercises — no rest between rounds.

• 12 KB sumo squat jumps
• 12 Alternating Leg Drops (per side)
• 6 Overhead KB Lunges (per side)
• 30 Jumping Jacks

Finisher: Complete 3 total rounds of the circuit below, resting 90 seconds between rounds.

• 8 One-Arm Swings — Left
• 24 Slow Mountain Climbers (12 per side)
• 8 One-Arm Swings — Right
• 24 Opposite Shoulder Touches (12 per side)
• 8 Snatches or High Pulls — Left
• 24-second Side Plank — Left
• 8 Snatches or High Pulls — Right
• 24-second Side Plank — Right

—–

This combination of kettlebells and cardio will help you build muscle, protect your joints, and elevate your cardiovascular health — all without the wear and tear.

If you’re ready to take on a balanced, sustainable fitness program, the Kettlebell 500 Protocol has everything you need:

— Kettlebell form tips from the live kickoff workshop
— The 500-Cut Nutrition Protocol
— 500 Engine Builder workouts
— And much more

Hit the link below, grab your copy, and let’s get you losing up to one pound a day over the next 28 days.

–>> 500 Kettlebell Protocol 28-day Fat Loss Challenge (kick off call = tomorrow, March 6th)

— Forest