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