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?

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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.

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

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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

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:

#

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!

#

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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