Kettlebell Bear Complex + “500” Protocol Last Call

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Man oh man.

I just got back from Orlando a few hours ago. I was there to meet with a business group I have been part of for years – always highly valuable, and I’m glad I keep making these meetings, even with how busy life is these days.

(That was the backdrop while my flight was delayed last night, lol)

However, my flight got delayed, I got home at 430am, and now I have a full day of family stuff ahead.

Honestly? I’m a little tired.

But I appreciate it, and I love it!

That said, I didn’t want the day to get away from me without giving you this reminder — early-bird pricing for the Kettlebell 500 Protocol 28-Day Fat Loss Challenge ends TONIGHT. If you want in at the best price, click the link below:

-> “Kettlebell 500″ Protocol – Early Bird Ends Tonight

Here’s a little sample of how we finish off one of the workouts in week one of the program:

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Kettlebell Bear Complex

This is a kettlebell version of the classic barbell “bear” complex. Some people call it the Russian Bear. Either way, it’s a classic for a reason.

Here’s how it works:

With one bell (or two), you’ll do:

  • Do 1 rep of each, one move after the other, “complex” style – Clean + Rack Squat + Push Press + Rack Squat + Push Press
  • Repeat 5 times
  • (if single ‘bell) – repeat on side #2; rest 60-90 seconds
  • (if double ‘bells) – rest 60-90 seconds

—– then repeat the full sequence for 5 rounds total.

ALSO – your goal, if possible, is to build the weight up across your rounds. Start lighter in the first couple of rounds, go heavier in the middle, and hit your target weight on the last round.

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That’s just one small taste of what’s inside the Kettlebell 500 Protocol.

If you’re ready to commit to 28 days and finally get a plan that works, click the link below to lock in your early-bird price before tonight’s deadline.

-> Kettlebell “500” Protocol Last Call

— Forest

PS – If you’re still on the fence, here are 10 reasons you should seriously consider joining the Kettlebell 500 28-day Fat Loss Challenge:

1 – You just want to know exactly what kettlebell workout to do every single day to get results

2 – You’re curious about the “Interrupt the Loop” stuff I’ve been talking about — specifically the 500 Cut Method and how it fits into sustainable fat loss

3 – You want the bonus 28-Day Drop a Size Challenge — a full second round of kettlebell fat loss workouts you can run right after this one

4 – You want to nail your kettlebell form, becuase you’ll get my Kettlebell Basic Swing Clinic — a full hour workshop that people have paid $30 just to attend — included with your purchase

5 – You want my 20 & 6 Nutrition Challenge — an in-depth breakdown of my personal fat loss nutrition philosophy with hours of video training and a detailed roadmap to get you where you want to go

6 – You want the free copy of my bestselling Amazon book, the CORE Kettlebell Challenge

7 – You want the best possible price, because early bird pricing ends TONIGHT

-> “Kettlebell 500” Protocol – Early Bird Ends Tonight

506 cal kettlebell workout

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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

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

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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

​

10-Minute KB Iso Circuit

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Centuries ago, ancient warriors and martial artists harnessed the power of asymmetric loading and isometric tension to build incredible strength and resilience — without destroying their joints.

These methods emphasized control, stability, breath, and total-body tension.

Today, those “old school” principles are making a serious comeback.

Trainers, athletes, and high-performers over 40 are rediscovering isometrics for:

  • Greater muscle activation
  • Stronger joint integrity
  • Increased tendon resilience
  • Real-world, functional strength

And when you combine isometrics with kettlebell training?

That’s where things get interesting.

The kettlebell’s offset load forces your body to stabilize in ways a barbell or machine simply can’t. Swings, cleans, presses, squats, lunges — they all demand coordination and tension.

Then, isometrics take that tension and amplify it.

An isometric is simply a muscle contraction without visible joint movement. Think plank holds, wall sits, pushing into an immovable object, or holding the bottom of a squat.

Inside my Kettlebell Isometric System, I show you exactly how to combine dynamic kettlebell work with strategic isometric holds so you get the best of both worlds:

-> Kettlebell Isometrics 2.0

Below is a sample 10-minute KB Iso Circuit you can try right away:

Part 1

Set a timer: 45 seconds work / 15 seconds rest.

A1: Double or Single Kettlebell Squats
– 45 seconds work
– 15 seconds rest

A2: Side Plank with Hip Lift Hold
– 22 seconds per side
– 15 seconds rest

Repeat for 3 rounds.

Part 2 – 10-Minute Density Finisher

Set a 10-minute timer. Complete as many quality rounds as possible:

  • 5 Goblet Lunges per side
  • 10 Squat Jumps
  • 10 Two-Hand Kettlebell Swings
  • 30-Second Low Squat Isometric Hold
    (Add a kettlebell in the goblet position for extra resistance if you want to level it up.)

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And this is just a small taste.

The full program is a structured 4-week progression.

You get:

  • Kettlebell Isometric 1.0
  • Kettlebell Isometric 2.0 (advanced progressions and variations)
  • Ageless Warrior Kettlebell GAINZ Program to transition into after you finish — so you can build lean muscle using joint-friendly loading

If you’re 40+ and still want to train hard without feeling wrecked…

This is the system.

Click the link below to check out the full Kettlebell Isometric System and start building real, resilient strength:

-> Kettlebell Isometrics 2.0

– Forest

“The Berserker” – 5 Min Mace / KB Finisher

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You lift. You show up. You work harder than 90% of the people you know.

But there’s still a layer of fat sitting over your muscle that won’t budge.

And deep down, it drives you crazy.

Because you’re doing a lot right right!

But when you take your shirt off — or catch yourself in a mirror — it’s still there.

Soft around the middle, and blurring the definition you’ve worked hard to build.

And the worst part?

You have a good idea why:

You’re not getting your conditioning in.

Not really.

Maybe you run occasionally. Maybe you throw in a metcon every few weeks. But the consistent, regular conditioning work that actually strips the fat off your hard-earned muscle?

It’s not happening.

And it’s not happening because every format you’ve tried either wrecks your joints, eats into your recovery, or requires you to completely overhaul the training you actually love.

So you keep lifting. You keep eating well. And that layer stays right where it is.

I want to show you something today that changed this for me — and for a lot of the guys I train.

This is a 5-minute steel mace (or kettlebell) Finisher that you can take on to the end of whatever you’re already doing.

It’s just one move – but it gives you an idea of why this type of training is so unique and effective.

It’s the exact approach we use in my 28-day Mace Burn Challenge.

And it hits your conditioning hard enough that your body starts responding in ways that longer, slower cardio never delivered.

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“The Berserker” – 5 Min Mace / KB Finisher

This is a compound movement that chains a full rotational swing into a deep loaded squat and cross-body reach. Every major muscle group fires at once. Your heart rate spikes. Your core works overtime.

Done for a few rounds at the end of your workout, it creates the kind of metabolic disturbance that burns fat for hours after you’re done — not just during the 5 minutes you’re working.

How to do it:

Start standing, feet shoulder width, mace held at the base of the handle with both hands close together.

Step 1 — Perform a mace 360.

Step 2 — As the mace returns to the front, flow directly into a squat. At the bottom, reach the mace head down and across your body to touch your opposite foot. Swing right, touch left foot.

Step 3 — Drive back up to standing. That’s one rep.

Do 5 reps per side every minute, on the minute, for 5 minutes.

Can you do it with a kettlebell?

Yes — hold it by the horns and mimic the circular swing before dropping into the squat and touch.

But the mace is genuinely better here. The offset weight creates real rotational load through the full arc — your core, shoulders, and grip are fighting to control it the entire time.

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Give this a try, and you will see the power of the steel mace for rapid conditioning and fat burning, instantly!

Then go check out my 28-day Mace Burn Challenge HERE.

– Forest

PS – The 28-Day Mace Burn Challenge kicks off March 2nd. If you’re tired of that stubborn layer of fat hanging around despite all the work you’re putting in — this is the missing piece. Learn more here.

Free 23-min “KB Isometrics” Workout

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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

‘St. Valentine’s Day Massacre’ KB Workout

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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

Kettlebell Arm Bar (plus last call for 8-Minute Fix)

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Today is the last call for the offer where you get any 8-Minute Fix course free when you pick up my REGENERATE 3–6 minute per day recovery system for lifters and athletes.

If you’ve been meaning to grab it, this is it.

-> Learn more here

Now — quick piece of shoulder content for you.

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve shoulder mobility and stability simultaneously.

It’s simple, but incredibly effective.

Some of the benefits:

• Improved rib cage mobility
• Better thoracic spine rotation
• Loosens up tight pecs
• Opens the fascial line between the pec and opposite hip
• Helps build healthier, more resilient shoulders

Here’s how to do it:

Start lying on your back with a kettlebell at your side at shoulder level — in what we call the “cradle” position (similar to the start of a Turkish get-up).

Pull the kettlebell to your chest, roll onto your back, and press the working arm to lockout.

Make sure to pack the shoulder down and back for stability.

Now take the same-side leg (same side as the working arm) and drive it over the top of your body. Let that hip rotate toward the ground as your shoulder stays packed and stable.

Breathe in.

On each exhale, gently drive the hip and shoulder slightly closer to the floor.

Do this for 3–5 slow breaths, progressively easing into the position.

This one move alone can dramatically improve how your shoulders feel under load.

I break down this exercise step by step in my 8-Minute Shoulder Fix program.

And remember—you can get that free (or any other 8-Minute Pain Fix course of your choice) when you purchase REGENERATE today.

After today, that bonus goes away.

-> Grab it here

Talk again soon,

Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
RYT-200
KettlebellBasics.net

PS – You can watch a full breakdown of the kettlebell arm bar here -> https://youtu.be/yaIIUuWmWSQ?si=kWs1onD36W78J6-Y

PPS – This is the final day to get a free 8-Minute Fix course of your choice when you purchase REGENERATE. Don’t miss it. GO HERE NOW.

8-Minute Daily Pain Fix Routine

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In 2005, while playing for the Green Bay Packers, I attended my first yoga class.

At the time, I didn’t think much of it.

But I did notice that my recovery, flexibility, and athletic performance improved.

Then, like many things during that stage of life, it fell off my radar for the next 10–15 years.

Fast forward to my late 30s.

I was still training hard, lifting kettlebells, doing Spartan races, and competing in powerlifting meets…

…but something was different.

My recovery wasn’t what it used to be, my mobility was taking a hit, and I felt more beat up after training.

I realized I needed to do something different — so I gave mobility and recovery work another real shot — consistently this time.

The results were immediate. My body felt better, my flexibility improved, I recovered faster, and the nagging aches weren’t running the show anymore.

Over the last 6–7 years, I’ve completed multiple certifications, including my 200-hour teacher training. I now teach regularly in my community and work with people worldwide.

But most importantly – this is about keeping your body strong enough to keep lifting, training, running, and living the way you want.

That’s why I created my 8-Minute Fix programs.

If you want to add mobility and recovery work to your routine — but don’t have time for long classes every week — this is what I recommend.

Each 8-Minute Fix targets the most common problem areas:

• Tight or painful hips
• Sore, cranky shoulders
• Stiff, flare-up prone low backs
• Knee pain and lower-body discomfort

You pick the area that gives you the most trouble right now.

You spend 8 minutes a day on it.

And you start feeling better.

This week, when you grab any one of my 8-Minute Fix programs, you’ll also get my full REGENERATE 2.0 recovery system free — so you can fix what hurts now and build a body that stays strong for the long run.

–>> Learn More Here

– Forest

P.S. If you’re training lower body this week, here’s a slightly more advanced hip prep sequence I use before deadlifts or heavy swings:

• 90/90 Hip Rotations – 6 controlled reps per side
• Banded Hip Distraction (or deep prying squat hold) – 30–45 seconds
• Hip Airplanes – 5 slow reps per side (hold each position for 2–3 seconds)
• Single-Leg RDL Iso Hold – 20 seconds per side (focus on tension through glute and hamstring)

Takes about 5–6 minutes total.

This is controlled mobility plus activation so your hips are stable and strong before you load them.

Click here to learn about the full programs.

15 Min KB EMOM

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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!