Hey kettlebell friend,
Quick coaching email + a ready-to-run session you can do today.
Why 20/40 works (for real people):
20 seconds lets you push hard with crisp form. 40 seconds lets you recover enough to keep quality high the whole session. That’s how you stack intensity without trashing your joints—especially after 40.
Below is a plug-and-play workout from my new KB EMOM 20/40 Fat Loss Protocol. Do it exactly like this:
PART 1 – Strength Pair (6–8 rounds, EMOM 20/40)
- KB Front Squat – 20s work (Option: 20s per side in rack if using 1 bell)
- 1-Arm KB Row – 20s per side (Option: both sides back-to-back, rest remainder of minute)
- Rest: remainder of the minute
PART 2 – KB Conga Line Swings
- 20s Swings, 40s Rest
- Option: advanced = heavy swings; beginners alternate 20s right / 20s left → rest 20s
- Repeat 5–10 rounds
PART 3 – Core & Carry Pair (6–8 rounds, EMOM 20/40)
- Rack Carry – 20s/side (Option: both sides back-to-back, rest remainder)
- Side Plank – 20s/side (Option: both sides back-to-back, rest remainder)
How to scale intensity (read this):
- If 20 seconds doesn’t feel tough, do 20s per side (no mid-minute rest), then rest what’s left.
- Use a bell you respect: if you can chat during the work, it’s too light.
- Keep reps crisp. Stop at 20s even if you “could” keep going—save the quality for the next round.
If you like how this feels, the full KB EMOM 20/40 Fat Loss Protocol lays out 4 weeks of sessions just like this—videos, progressions, and joint-friendly tweaks for 40+.
Train smart,
Forest Vance
M.S., Human Movement • Master Kettlebell Instructor
Owner, FVT Personal Training
PS – This week only, you also get the Norwegian KB 4×4 and 16/8 Intermittent Fasting Workshop free—proven, and ridiculously effective when combined with 20/40. Details here.
