Extreme KB Cardio Conditioning Workout – “500 Kettlebell” Style

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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

my 5 Top KB Swing Hacks (list inside)

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One thing that’s generated a lot of interest in 2026 so far is coaching people on the basics of safe and effective kettlebell training.

Kettlebells are incredible tools — fat loss, improved health markers, lean muscle, stamina, mobility, and flexibility.

But you do want to understand the basics of training with them safely and effectively, both to get the most out of your sessions and to avoid injury.

Here’s the thing: whether someone has been training with kettlebells for years or has never picked one up, I always start them in the same place — the swing.

The swing is the foundation. It’s the movement that underlies all the other ballistic kettlebell lifts — cleans, snatches, you name it. Get your swing dialed in, and everything else becomes easier to learn.

So here’s the exact progression I use with new clients:

—–

If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. That workshop is included as a bonus in the Kettlebell 500 Protocol — 28 Day Challenge — and honestly, the cost of the challenge alone is probably worth it.

→ Kettlebell 500 Protocol — 28 Day Challenge 

—–

  1. Face-the-Wall Squat

Grab your kettlebell, place it a couple of inches from the wall, and face toward the wall. Your goal eventually is to squat with your toes touching the wall — but start with your feet a couple of feet back. The bell goes between your feet. Focus on staying upright, shoulders back, no twisting or collapsing forward. Do a few reps.

  1. Face-Away-from-Wall Hip Hinge

Now turn around. Step a bit further from the wall and face away from it. Same setup — bell between your feet. This time you’re hinging at the hips, pushing your butt back toward the wall until you tap it, then standing back up. Stand far enough that you really have to reach those hips back — you should feel a solid stretch in your hamstrings. A few reps here.

  1. Deadlifts (No Wall)

Come away from the wall and repeat the same hip hinge movement — just you and the bell now, in open space. Clean this up, own the pattern.

  1. Half Swings

Step back from the bell so it’s slightly in front of your feet. Hike it back like a football snap, then drive your hips through. That’s the focus — the hip snap. Let the bell float up (maybe waist height), but don’t worry about how high it goes. This is not an arm lift. Just hips.

  1. Full Swings

Same movement, just snap those hips a little harder and let the bell travel higher. From here, you’re swinging.

—–

Now, this is the clean version of the progression. In reality, we often add in drills along the way — towel swings to take the arms out of it, band work to reinforce the hike pass, glute bridges to wake up the glutes. It’s rare that someone has a perfect swing right out of the gate.

If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. This is the kind of session I typically charge a few hundred dollars for as part of one of my monthly coaching programs.

That workshop is included as a bonus in the Kettlebell 500 Protocol — 28 Day Challenge — and honestly, the cost of the challenge alone is probably worth it.

→ Kettlebell 500 Protocol — 28 Day Challenge 

If you want to work with me one-on-one, in person or over Zoom, I do offer individual training sessions — but they come at a higher cost since it’s my direct time.

But whether you sign up or not, I hope this progression gives you something useful to work with.

Let’s make it a great week!

— Forest

“Steel Mace Sunday” (sample workout inside)

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Happy Sunday!

One of my favorite parts of my morning routine is when I have the time to do some steel mace work.

This is why our 28-Day Steel Mace Flow Challenge starts tomorrow, and I wanted to give you a taste of exactly what it looks like.

Now, a 7 or 10-pound steel mace works great for this. If you’re brand new and don’t have one yet, even a broomstick can offer surprising benefits for practicing movements and building mobility.

Two Ways to Run the Challenge

Option 1 — Add-On Format

One session per day, done first thing in the morning, tacked onto the end of your existing workouts, etc. Each session runs 5–10 minutes. Train 6 days per week, rest on Day 7. This keeps your current strength training intact while layering in rotational strength, shoulder stability, and conditioning.

Option 2 — Standalone Format

Two sessions back-to-back, 3 days per week (Monday, Wednesday, Friday). Total session time is 20–30 minutes. This is a dedicated steel mace training block — one tool, one focus, all 28 days.

Here’s a Sample — Days 1 & 2

Day 1 — Lower/Core Focus

30 seconds work / 15 seconds rest — 3 to 5 rounds

  • Hinge Rotate Press (Right)
  • Hinge Rotate Press (Left)
  • Reverse Mace Lunge (Right)
  • Reverse Mace Lunge (Left)

Do this as a finisher on its own, OR combine it with Day 2 for a full standalone session:

Day 2 — Upper Focus (EMOM)

6–10 minutes, every minute on the minute:

  • Minute 1: 12 Steel Mace 360s per side
  • Minute 2: 7 Burpees

Alternate back and forth for the full duration.

The full 28-Day Steel Mace Flow Challenge kicks off tomorrow, Monday, March 2nd, and you can still jump in and do it live with us.

Click the link below to get all the details and reserve your spot:

–>> 28-day Warrior Mace Flow Challenge – Starts Monday, March 2nd

Enjoy your Sunday!

— Forest

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:

#

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.

#

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:

#

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

​

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.

#

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:

#

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

==== ====

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