It’s Monday.

A fresh start, a new week — and you get to decide how it begins!

One thing you can do right now: save this 20-Minute Ageless Warrior Kettlebell Boot Camp Workout and give it a try.

Before I hand it over, two quick things:

1. Project Bodyweight was a huge success this weekend. The promo has ended but the program is still available, and the price has only gone up slightly. If you want a full library of bodyweight STRENGTH focused workouts for the summer (that are also a great change of pace and easy on the joints), it’s still a great deal. Grab it HERE.
2. I have a brand-new Ageless Warrior Kettlebell Boot Camp program dropping this week. This is a kettlebell boot camp system built specifically for people in their 40s, 50s, and 60s who want to gain lean muscle and torch calories in 20 to 30 minutes with one or two kettlebells. Your own kettlebellboot camp, anytime, any place. Stay tuned 😉

Now, the workout:

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WORKOUT 1: 20-MINUTE AGELESS WARRIOR KETTLEBELL BOOT CAMP

WARM UP

• Cat/cow
• Down dog to bear plank hover
• KB goat-bag swing to sumo deadlift
• Halo

PART 1: POWER

5 to 7 rounds, 12 to 15 reps per set, starting each set on the minute (EMOM style)

• Two-hand swings or 1-arm swings

Recommended weights:

• Beginner: 12 to 16 kg (men), 8 to 12 kg (women)
• Intermediate: 20 to 24 kg (men), 12 to 16 kg (women)
• Advanced: 24 to 32 kg (men), 16 to 20 kg (women)

PART 2: STRENGTH & CONDITIONING

3 rounds

• Split squats (30 sec/side) or Goblet squats (60 sec), progressing depth and/or weight

Recommended weights:

• Beginner: 8 to 12 kg
• Intermediate: 12 to 20 kg
• Advanced: 20 to 28 kg

Rest 15 seconds, then:

• Burpees (30 sec, modify as needed)

Modifications: box/bench burpee, step-back burpee, wall burpee

PART 3: CORE & STABILITY

3 rounds

• Rack march/carry (30 sec/side)

Rest 15 seconds, then:

• Supported side plank (30 sec/side)

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Save that one and give it a go.

And keep in mind, this is just one workout from a full system that’s coming out soon.

If that has your attention, stay tuned.

And if you really want the complete experience, and you haven’t already, grab Project Bodyweight. You’ll have a full library of strength-focused bodyweight workouts to build a foundation, and when you’re ready to load it up with a kettlebell, the boot camp workouts will be right there waiting for you.

Peace out. Talk soon.

— Forest Vance
Creator, Project Bodyweight
Creator, Ageless Warrior Kettlebell Boot Camp System (drops this week)