Check out this 15-minute kettlebell EMOM to kick off your week.

This is pulled straight from Day 2 (Medium) of my 28-Day Spartan Sprint – Drop a Size Challenge.

15-Minute EMOM (Every Minute on the Minute)
Minute 1: Two-hand swings x 15
Minute 2: Goblet squats x 10
Minute 3: Push-ups x 10
Minute 4: One-arm clean & press x 5 per side
Minute 5: Front plank x 30 seconds

Repeat for 3 total rounds (15 minutes).

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You can do this:

• at lunch if you’ve got a kettlebell handy
• in the garage after the kids go to sleep
• right when you get home from work
• first thing tomorrow morning before the day gets away from you

All you need is a kettlebell (or two) and your bodyweight—and yes, you can get a legit full-body workout done in that window.

Now, I know what some people are thinking:
“Really? Fifteen minutes is enough to actually change anything?”

Short answer: yes—with a caveat.

A single 15-minute workout here and there is fine. But real results come when:

1. You train most days of the week, not once in a while
2. The workouts are planned, not random
3. You cycle easy, medium, and hard days so you’re not just hammering yourself into the ground

That’s exactly how the 28-Day Spartan Sprint – Drop a Size Challenge is set up. Short sessions, smart structure, balanced movement, and enough intensity to drive fat loss without beating you up.

If fat loss is the goal, I also pair this style of training with:

• Feed the Beast (Intermittent Fasting) for nutrition
• Optional extra conditioning using my OCR Domination plan (also included) if you’re feeling spicy

Bottom line:
Even if you do nothing else today, you’ve now got a solid 15-minute workout to start your week strong.

Have a great day,
Forest

PS – Check out the 28-day Spartan Sprint Challenge HERE – we officially start today!

Yesterday, I shared a sample workout that I’d call a solid “medium day” inside the 28-Day Spartan Sprint.

Today, I want to show you what a “hard day” looks like.

Inside the Spartan Sprint, we’re doing short, intense kettlebell workouts most days — usually around 15 minutes. When you stack that kind of work consistently, it’s realistic to drop up to one clothes size in 28 days.

But here’s the part that matters most…

This isn’t random training.

The structure follows an Eastern Bloc–style principle of frequent exposure with modulated intensity — meaning hard, medium, and easy days — rather than traditional body-part splits.

That’s how athletes trained without burning out — and it’s how you make fast progress without beating yourself into the ground.

Yesterday’s workout? Medium.
Today’s workout? Hard.
Later in the week, you’ll see easier, more recovery-based days that still keep you moving and progressing.

Here’s an example of a hard day workout from inside the program:

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15-Minute Drop-a-Size Spartan KB Workout (“hard day”)

Warm-up (5 minutes)
Mobility, stretching, halos, hips, shoulders — get loose and ready.

Turkish Get-Up + Snatches
Perform a controlled Turkish get-up. At the top, perform 5 snatches before reversing the get-down.
Use the same work-to-rest ratio throughout the workout.

Squats
Option A: Single kettlebell rack squat – 5 reps per side
Option B: Double kettlebell front squat – 5 reps

Swings
Option A: One-arm kettlebell swings – 5 sets of 10 reps per side
Option B: Double kettlebell swings – 5 sets of 10 reps

Kettlebell Clean & Press
3 sets of 5 reps per side

One-Arm Swing Finisher
10 total rounds
15 seconds work / 15 seconds rest. If you have multiple kettlebells, rotate weights each round. Pick a different bell at random. Complete one full set on one arm before switching. 5 rounds per side total.

This is the kind of session that leaves you smoked — but still done in about 15 minutes.

That balance — hard, medium, easy — is how you train frequently, get leaner, build real conditioning, and avoid burnout.

If you want in, now’s the time.

The 28-Day Spartan Sprint Kettlebell Challenge starts Monday, and we’re about to kick things off.

Link below:

–>> 28-day “Spartan Sprint” Drop-a-Size Challenge

– Forest

You might’ve heard me mention that our “Spartan Sprint” 28 Day Drop-a-Size Challenge is about to kick off!

Sign ups are coming through, we’re getting everything dialed in, and I thought I’d do something helpful before we kick things off…

I want to share a sample workout so you can see exactly what this training style looks like.

Check out the full program here –> “Spartan Sprint” 28 Day Drop-a-Size Challenge

You see, years ago, a group of athletes underwent rigorous training to prepare for physically demanding roles in a war movie. The goal was simple: build a lean, athletic, battle-ready physique using short, fast-paced conditioning sessions that demanded focus, effort, and grit.

This 15-minute Spartan Sprint workout borrows that same concept—using kettlebells, short sessions, and high output—to help you:

• Improve performance
• Get leaner and stronger
• Drop up to one clothes size in 28 days

Here’s a sample workout in the exact style we’ll use in the program:

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300-Rep Spartan KB Challenge

Warm-up (5 minutes)
Halos, assisted squats, light mobility and prep work.

Recommended kettlebell sizes
Beginners:
Men – 16 kg for swings & squats, 8 kg for get-ups
Women – 12 kg for swings & squats, 8 kg for get-ups

Intermediate:
Men – 20–24 kg for swings & squats, 12 kg for get-ups
Women – 16 kg for swings & squats, 12 kg for get-ups

The Workout (300 reps total)

1. Two-hand kettlebell swings
   5 sets of 10 reps
   Work = rest (or alternate with a partner)
   50 reps total
2. Partial get-ups (supine to elbow or half-kneeling)
   5 reps per arm
   3 sets per side
   30 reps
   Running total: 80 reps
3. One-arm swing ladder
   10 left / 10 right
   15 left / 15 right
   20 left / 20 right
   Repeat once
   90 reps
   Running total: 170 reps
4. Partial get-ups (half-kneeling to standing)
   5 reps per arm
   3 sets per side
   30 reps
   Running total: 200 reps
5. Goblet squats
   3 sets of 12 reps
   Rest ~60 seconds between sets
   36 reps
   Running total: 236 reps
6. Hand-to-hand swings
   4 sets of 16 reps
   Work = rest
   64 reps
   Total: 300 reps

Finish with light stretching and breathing.

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When you stack workouts like this most days—paired with the intermittent fasting plan you get free inside the challenge—and optionally the obstacle course conditioning bonus, you can absolutely expect noticeable fat loss, better conditioning, and a real drop in how your clothes fit over the next 28 days.

If you want the full plan, structure, accountability, and progression, you can check out the 28-Day Spartan Sprint Kettlebell Challenge at the link below:

-> “Spartan Sprint” 28 Day Drop-a-Size Challenge

Hope to see you on the inside!

– Forest and the FVT Team

One of the best things about kettlebells is this:

You can get a real, full-body, legitimate workout in a very short amount of time.

Strength.
Conditioning.
Heart rate up.
Muscles worked head to toe.

All with one kettlebell… maybe two.

For example, here’s a 15-minute Spartan Sprint workout:

(from the “Spartan Sprint” 28-day KB Challenge)

As many rounds as possible in 15 minutes of:

• 10 goblet squats
• 10 rows per side
• 10 push-ups
• 15 swings

In 15 minutes you’ve trained:

• Legs
• Glutes
• Back
• Chest
• Shoulders
• Grip
• Core
• And your engine

That’s the power of a well-designed kettlebell session.

Now imagine building an entire 28-day challenge around workouts like that.

That’s exactly what Spartan Sprint is.

These workouts aren’t random or slapped together.
They’re progressive, intentional, and structured.

You train 4–6x per week, for 15 minutes per session.

Some days are AMRAPs.
Some days are EMOMs.
Some days emphasize strength.
Some days push conditioning.

Different formats.
Different muscle emphasis.
All fitting together.

And here’s the simple math most people overlook:

The American Heart Association recommends 75 minutes of high-intensity training per week.

Five 15-minute sessions gets you there.

Strength.
Cardio.
Conditioning.

All covered.

If short, effective kettlebell workouts are something you’ve ever wanted — this is exactly that.

These are new, never-before-released sessions built specifically for the 15-minute format.

You also get:

• Warrior Flow Isometrics
• Feed the Beast: Modern Day Warrior
• The CORE Kettlebell Challenge book
• The original 300 Kettlebell Challenge (legacy bonus)

It’s a lot of value for a simple commitment.

You can check out all the details here:

–>> 15-minute single kettlebell workout

– Forest