This session comes straight out of my Kettlebell + Bodyweight Beatdown program — part of the new Mission Ready Conditioning System.
All you need is one kettlebell (optional) and your bodyweight.
1. Kettlebell Press EMOM (Every Minute on the Minute)
Set your timer for 1-minute intervals.
Each minute: 5 KB presses (right) + 5 KB presses (left).
Rest for the remainder of the minute.
Do 5 rounds (5 minutes total).
2. Kettlebell Complex – 3 Rounds Total
Rest ≈ 60 seconds between rounds.
(If you have one KB, do one side then switch.)
Don’t set the bell down until you’ve finished the sequence:
– Snatch × 4
– Front Squat × 4
– Swing × 8
– Lunge × 4
3. Bodyweight Finisher – 3 Rounds
30 seconds per exercise, minimal rest between moves, 30 seconds between rounds:
– High Knees
– Hindu Push-Ups
– Lateral Hops
– Inverted Rows
– Lunges
Want More Workouts Like This?
This is just one of 12 complete programs inside the Mission Ready Conditioning System — your all-in-one, no-gym framework for building real-world strength and resilience anywhere.
PHASE I – Bodyweight Dominance
- Road Warrior Workout (4 weeks)
- Zero Equipment Fat-Loss Plan (4 weeks)
- Firebreather Conditioning System (5 weeks)
- Mission 100 Push-Ups
- 5 Pistol Squats Report
- 5 One-Arm Push-Ups Report
- 5-Minute Abs
PHASE II – Hybrid Power
- Kettlebell + Bodyweight Beatdown (you just sampled it 👆)
- Kettlebell + Bodyweight Power Circuit Workout
- Kettlebell Challenge Workouts (12 classic challenge sessions)
- Total Body Abdominal Annihilation
PHASE III – Recovery & Mobility
- Functional Flexibility Secrets
Get Mission Ready Today
Stay lean, strong, and capable all year long — wherever you train, whatever life throws at you.
No gym. No excuses. Just 3-4 short sessions a week.
-> Click Here to Get Mission Ready Conditioning Now
— Forest