One thing I keep bumping into with clients I’m working with is that their actual age is in the 40s, 50s, or 60s — but they’re trying to train like they were in their teens or 20s.

Let’s take an example client:

— They want to train at home with minimal equipment.
— They lost some weight and now want to build strength and muscle.
— They want to focus on tightening up their midsection and building the right kind of core strength.
— They have a history of old injuries and want to train in a joint-friendly way.
— They want better conditioning without doing high-impact cardio.
— They have cranky shoulders from time to time.

(This describes a lot of people I work with — some combination of these goals, factors, and challenges.)

So what happens is they want to get back in shape, go back to the gym, and try to do the same stuff that always worked for them before — high-intensity workouts, endless burpees, multiple complex moves at high speed with zero rest and high load.

And guess what?

It doesn’t work anymore.

Now it beats you up.
You can’t recover.
You keep getting injured.
And you keep falling out of it.

Or here’s another example.

Maybe you’re trying to do lifts that used to work for you, and now they don’t.

You used to love barbell back squats—they helped you get a great workout and gain muscle—but now your shoulder mobility won’t let you do them.

You used to love lifting heavy weights and doing deadlifts. Guess what? Your back doesn’t love it anymore. You can’t really do it.

You used to love to do the straight-bar bench press. Your shoulders might not tolerate it anymore — and maybe they can. A lot of those lifts can work for many people at many ages, at least some of them.

But the main theme here is this:

You can still hit your goals.
You just have to train for your new body.

So what does that mean?

Number one: using intelligent high-intensity work.
The Norwegian 4×4 kettlebell method is a great example. It’s high intensity, but it’s paired with real, interspersed rest periods so you get the VO₂ max and conditioning benefits without frying your nervous system or beating up your joints.

Another example: working core stability and isometrics. Something like Warrior Flow Isometrics fits in here perfectly — building strength, building tension and integrity, without the wear and tear on the body.

Third: other styles of training to fill in the gaps — mobility training, flexibility training, things like steel mace — which you’ll actually see mixed together in the steel mace bonus that comes with this week’s sale.

Overall, this is how you train for your new body, the old-school way.

So if you want all the things I just described, go get yourself a copy of Warrior Flow Isometrics with me — because you’ll also get the Norwegian 4×4 kettlebell method and my steel mace flow 8-session bonus.

(Even if you already have Warrior Flow Isometrics, it’s still well worth getting the bonuses, honestly.)

Check it out here.

– Forest

I recently started working with a new client. Great energy, very motivated. They’ve lost about 30–40 pounds so far, have a few old injuries from years back, and now want to gain some strength and muscle—and do it at home.

They also want to build some core strength and tighten up their midsection.

So we were chatting, and I put together a home workout program. Now listen — if you have the luxury of a full gym setup as I do at the studio with barbells, pull-up bars, kettlebells, dumbbells, steel maces, plyo boxes, and all that good stuff… great.

But if you don’t? That’s totally fine too.

I was able to write a solid program with minimal equipment, and I think some excellent progress can be made with it.

Here’s the deal, though — this is what I actually recommended long-term.

First, something like Warrior Flow Isometrics is perfect if you’re getting back into training, dealing with old injuries, or need to work on your core seriously. This client was doing a bunch of sit-ups, and I mentioned that there are many better ways to train your core and build real static strength. They’re also not doing much lower-body work, so even a Warrior Flow–style isometric lower-body session would be killer right now.

Now, there are some things you miss when you use zero added load. So I’d definitely want to layer in some kettlebell work too. Something like my Norwegian 4×4 Kettlebell Program would add great conditioning on top of everything else and would be an excellent complement to the isometrics.

And then the icing on the cake…

They mentioned their shoulders can get a little cranky at times. I shared that steel mace training is relatively new and that I’ve really leaned into it— it’s been a fantastic addition. It fills in a lot of gaps and hits things that nothing else quite does.

So that’s my recommendation.

If you’re in a similar spot and trying to do the same thing — build strength, protect your joints, tighten up your core, and improve conditioning without beating your body up — I’d recommend you pick up the training package I’ve got available this week:

• Warrior Flow Isometrics
• Norwegian 4×4 Kettlebell
• Bonus Steel Mace Training

It’s on sale this week, and I’ll send you the steel mace bonus along with it:

-> Norweigian 4×4 KB + Warrior Flow Isometrics + 8-session Steel Mace Series

Check it out — hope you enjoy it, and I’ll talk to you soon!

– Forest

PS — Here’s the Norwegian 4×4 Kettlebell workout I referenced in the subject line:

WORKOUT 1

PART 1
Each round is 4 minutes of work, followed by 1–2+ minutes of full rest (get as close to fully recovered as possible).
Perform each exercise for 45 seconds, then move to the next with 1 second of rest in between.
Complete 4 total rounds.

1. Kettlebell swing → kettlebell snatch (switch sides halfway)
2. Knee push-ups → toes push-ups
3. Bodyweight or KB goblet alternating reverse lunges (switch sides halfway)
4. Single-arm kettlebell rows (switch sides halfway)
5. Modified → regular burpees

FINISHER
Do as many reps as you can of each move for :30, resting :15 between moves.
Complete 3 total rounds:

– Bicycle crunches
– High plank → low plank