Today is the official start of the 500 KB Challenge!
Here is the week 1 / day 1 workout:
500 Kettlebell – Week 1 / Workout 1
MAIN CIRCUIT – Complete 4 rounds of the circuit below. Take minimal rest between exercises (your rest is the transition time between moves). Rest 30- 60 seconds between rounds:
1 – KB Suitcase Deadlifts – 8/ea side (Women:16k+, Men: 24k+) 2 – 1-Arm Floor Press – 8/ea side (Women:12k+, Men: 20k+) 3 – Bodyweight Pendulum Lunge – 7/ea side (forward and back =1 rep) 4 – 1-Arm KB Press – 5/ea side (Women:12k+, Men: 20k+) 5 – Triple Stop Push-ups – Men: 10, Women:6
Finisher: 30 seconds of work, 15 seconds of rest. No rest between rounds. Complete 4 rounds 1 – Iso Hold Jump Squats (Take out jump to modify) 2 – Bear Crawls (go back and forth in the space you have)
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If you want full walk-through videos of how to do all the moves, be sure you’re signed up for the challenge on THIS PAGE.
And, once the workout is done, be sure to check in on the private group page that you get access to when you register HERE.
Also, in case you missed the mini-workshop where I went over the 500 cut nutrition method in detail, you can find that on the course download page when you sign up using THIS LINK.
Finally, if you need to make sure your KB form is dialed in, also don’t miss the KB Swing Workshop – you can press play and follow right along – you’ll get access to that HERE as well.
If you are NOT signed up yet for the 500 Kettlebell Challenge,- we are officially starting today, but you have one final chance to sneak in and get started at the link below:
Quick one today — just dropping some ideas for your KB off days.
These are what I call “500 Calorie Engine Builders” — conditioning sessions designed to burn an extra 500 calories on the days you’re not swinging a kettlebell.
Two categories depending on how your body feels that day. Grinding and beat up? Go green. Got gas in the tank? Go red.
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**The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the 500 KB challenge – get it HERE
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7 “kettlebell off-day” workouts (HIIT + LSD)
GREEN – LSD (Low Intensity, Steady State)
Weighted ruck — 20–30 lb pack, 30–45 min, moderate pace. Flat or hilly terrain both work.
Recovery jog — 20–30 min, slow enough that you could hold a full conversation. No watch, no pace target.
Incline treadmill walk — 30–45 min, 8–12% incline. Slow and steady wins here.
RED – HIIT (High Intensity Intervals)
Hill sprints — sprint hard to the top, walk down for recovery. 6–10 reps. Grade should be steep enough that it hurts.
Assault bike sprints — 20 sec max effort / 40 sec easy pedal. 10–15 rounds. Arms and legs both driving on the hard intervals.
Sprint / walk alternates — sprint 20–30 sec all out, walk 90 sec. 8–10 rounds. Flat ground or track.
Fast run + KB swings — run 200–400m at 80% effort, then 20 KB swings immediately. Rest 2 min. 5–6 rounds.
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These Engine Builders are one of the three pillars inside my Kettlebell 500 Protocol — my 28-day fat loss challenge built around:
— 3–4 KB workouts/week burning ~500 cal per session — The 500 Cut nutrition method (which we’ll be going over in more detail on the offical kick-off call, today at 12 noon CST — Active off-day Engine Builders just like these
The full Engine Builders guide — all 33+ workouts with detailed protocols — is yours FREE when you join the challenge.
If you want a cardio workout that will properly work your heart without destroying your joints in the process, kettlebells are the perfect solution.
**This is actually the exact method I focus on in the 500 Kettlebell Protocol 28-Day Fat Loss Challenge — which is kicking off TOMORROW with our first live kickoff workshop. Learn more and grab your spot on:
Here’s why kettlebells work so well for cardio: they offer the perfect balance of dynamic movement and control. Unlike traditional cardio, which can be brutal on your knees and ankles, kettlebell training offers low-impact, high-reward movements that naturally flow into one another. You’re engaging multiple muscle groups, protecting your joints, and getting a serious surge in calorie burn and stamina — all without getting beat up in the process.
Below is a sample Extreme KB Cardio Conditioning Workout done in the style of the 500 Kettlebell Protocol.
Check it out, try it, and if you like it, sign up for the challenge. The first kickoff call is tomorrow, Friday, March 6. Can’t make it live? No problem. You’ll also get the recording to review on your own time.
MAIN CIRCUIT Complete as many rounds as possible in 17 minutes. Rest only between exercises — no rest between rounds.
12 KB sumo squat jumps
12 Alternating Leg Drops (per side)
6 Overhead KB Lunges (per side)
30 Jumping Jacks
Finisher: Complete 3 total rounds of the circuit below, resting 90 seconds between rounds.
8 One-Arm Swings — Left
24 Slow Mountain Climbers (12 per side)
8 One-Arm Swings — Right
24 Opposite Shoulder Touches (12 per side)
8 Snatches or High Pulls — Left
24-second Side Plank — Left
8 Snatches or High Pulls — Right
24-second Side Plank — Right
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This combination of kettlebells and cardio will help you build muscle, protect your joints, and elevate your cardiovascular health — all without the wear and tear.
If you’re ready to take on a balanced, sustainable fitness program, the Kettlebell 500 Protocol has everything you need:
— Kettlebell form tips from the live kickoff workshop — The 500-Cut Nutrition Protocol — 500 Engine Builder workouts — And much more
Hit the link below, grab your copy, and let’s get you losing up to one pound a day over the next 28 days.
One thing that’s generated a lot of interest in 2026 so far is coaching people on the basics of safe and effective kettlebell training.
Kettlebells are incredible tools — fat loss, improved health markers, lean muscle, stamina, mobility, and flexibility.
But you do want to understand the basics of training with them safely and effectively, both to get the most out of your sessions and to avoid injury.
Here’s the thing: whether someone has been training with kettlebells for years or has never picked one up, I always start them in the same place — the swing.
The swing is the foundation. It’s the movement that underlies all the other ballistic kettlebell lifts — cleans, snatches, you name it. Get your swing dialed in, and everything else becomes easier to learn.
So here’s the exact progression I use with new clients:
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If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. That workshop is included as a bonus in the Kettlebell 500 Protocol — 28 Day Challenge — and honestly, the cost of the challenge alone is probably worth it.
Grab your kettlebell, place it a couple of inches from the wall, and face toward the wall. Your goal eventually is to squat with your toes touching the wall — but start with your feet a couple of feet back. The bell goes between your feet. Focus on staying upright, shoulders back, no twisting or collapsing forward. Do a few reps.
Face-Away-from-Wall Hip Hinge
Now turn around. Step a bit further from the wall and face away from it. Same setup — bell between your feet. This time you’re hinging at the hips, pushing your butt back toward the wall until you tap it, then standing back up. Stand far enough that you really have to reach those hips back — you should feel a solid stretch in your hamstrings. A few reps here.
Deadlifts (No Wall)
Come away from the wall and repeat the same hip hinge movement — just you and the bell now, in open space. Clean this up, own the pattern.
Half Swings
Step back from the bell so it’s slightly in front of your feet. Hike it back like a football snap, then drive your hips through. That’s the focus — the hip snap. Let the bell float up (maybe waist height), but don’t worry about how high it goes. This is not an arm lift. Just hips.
Full Swings
Same movement, just snap those hips a little harder and let the bell travel higher. From here, you’re swinging.
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Now, this is the clean version of the progression. In reality, we often add in drills along the way — towel swings to take the arms out of it, band work to reinforce the hike pass, glute bridges to wake up the glutes. It’s rare that someone has a perfect swing right out of the gate.
If you want to go deeper, I have a full one-hour kettlebell swing workshop where I walk through all of this and more — it’s essentially a personal training session with me, on video. It was recorded live over Zoom, so you get to see real-time coaching, real questions, and real corrections. This is the kind of session I typically charge a few hundred dollars for as part of one of my monthly coaching programs.
If you want to work with me one-on-one, in person or over Zoom, I do offer individual training sessions — but they come at a higher cost since it’s my direct time.
But whether you sign up or not, I hope this progression gives you something useful to work with.
One of my favorite parts of my morning routine is when I have the time to do some steel mace work.
This is why our 28-Day Steel Mace Flow Challenge starts tomorrow, and I wanted to give you a taste of exactly what it looks like.
Now, a 7 or 10-pound steel mace works great for this. If you’re brand new and don’t have one yet, even a broomstick can offer surprising benefits for practicing movements and building mobility.
Two Ways to Run the Challenge
Option 1 — Add-On Format
One session per day, done first thing in the morning, tacked onto the end of your existing workouts, etc. Each session runs 5–10 minutes. Train 6 days per week, rest on Day 7. This keeps your current strength training intact while layering in rotational strength, shoulder stability, and conditioning.
Option 2 — Standalone Format
Two sessions back-to-back, 3 days per week (Monday, Wednesday, Friday). Total session time is 20–30 minutes. This is a dedicated steel mace training block — one tool, one focus, all 28 days.
Here’s a Sample — Days 1 & 2
Day 1 — Lower/Core Focus
30 seconds work / 15 seconds rest — 3 to 5 rounds
Hinge Rotate Press (Right)
Hinge Rotate Press (Left)
Reverse Mace Lunge (Right)
Reverse Mace Lunge (Left)
Do this as a finisher on its own, OR combine it with Day 2 for a full standalone session:
Day 2 — Upper Focus (EMOM)
6–10 minutes, every minute on the minute:
Minute 1: 12 Steel Mace 360s per side
Minute 2: 7 Burpees
Alternate back and forth for the full duration.
The full 28-Day Steel Mace Flow Challenge kicks off tomorrow, Monday, March 2nd, and you can still jump in and do it live with us.
Click the link below to get all the details and reserve your spot:
