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.
Did you know there are about 3,500 calories in one pound of body fat?
That means if you want to lose one pound of fat, you need to create a 3,500-calorie deficit.
When people first hear that, their mind typically goes straight to diet — and yes, nutrition has a big impact on fat loss, without question. That’s why with my Kettlebell 500 Protocol 28-Day Fat Loss Challenge, I give you a simple meal plan that will help you lose up to a clothing size in 28 days without having to skip your favorite foods.
That said, calorie burn through movement is also a real thing.
If I’m trying to cut weight to hit a certain weight class for a kettlebell certification, or maybe there’s a challenge at the gym where you get ranked and earn more points by lifting more and weighing less, I’m looking at both intake and expenditure.
And you can pretty easily burn 500 calories in a kettlebell workout.
Yesterday, for example, I had a client in my studio. We were going through a kettlebell complex, and in 14 minutes, he was absolutely smoked. He went outside, took a walk, came back, and tried to go in the wrong door.
Here’s the exact complex we were doing:
Every 2 minutes, complete the following on one side:
Turkish get-up (floor to standing)
5 clean & presses
5 snatches
Turkish get-down
Then repeat on the other side. That’s one round.
Let’s do the math. Seven rounds of that complex is about 14 minutes — roughly 280 calories.
Then – if you want to hit your 506 Calorie total:
You finish with a 7-minute burpee/squat/swing ladder: 1 burpee, 2 squats, 3 swings, then 2 burpees, 4 squats, 6 swings, and so on. That’s another 126 calories.
Add a 5-minute warm-up and 5-minute cool-down and you’re looking at about 100 more.
Total: roughly 506 calories in just over 30 minutes.
(And don’t worry if Turkish get-ups aren’t in your wheelhouse yet — inside the challenge, I give you modifications and alternative exercises so you can get after it regardless of where you’re starting.)
According to an ACE study, kettlebells can burn up to 20 calories per minute — so the numbers above are well within reach. The point is, you can do a lot in a short amount of time if you know what you’re doing.
The “500 Engine” Protocol — which helps you burn 500 calories on your off days through low-intensity cardio, high-intensity cardio, or a variety of other options I give you
The “500 Cut” Protocol — an easy way to cut 500 calories out of your diet every day
Combine all three, and the goal is to create a 1,000-calorie daily deficit and lose 8 to 10 pounds over 28 days.
We start in just over a week — but if you want the best price, now is the time. The price bumps tomorrow morning.
There’s no fancy sales page yet, just a checkout page — but if you already know you’re in, click the link below, grab your spot, and we’ll talk soon:
Kettlebells are among the most efficient fat-loss tools on the planet.
An ACE study showed kettlebell training can burn up to 20 calories per minute, so in 20 to 30 minutes, you can burn (on average) 500 calories, all without pounding your joints.
All you need is a kettlebell or two and a small space — your garage, your bedroom, your backyard — it doesn’t matter.
Here’s what that could actually look like in practice:
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20-30 Min, 500(ish)-Calorie KB Complex Workout
(start with a targeted warm-up/movement prep routine, then)
1 – Clean KB to the right rack position.
2 – Do 5 presses.
3 – Transition DIRECTLY into 10 KB rack squats on the same side.
4 – Transition DIRECTLY into 15 one-arm KB rows on the same side.
5 – Switch hands; repeat on the other side.
6 – Once all reps are completed on both sides, do 5 burpees (jump back or step back; hands on floor or elevated; push up or not – pick the variation that works for you)
7 – Rest 60-90 seconds.
8 – Repeat for four rounds total.
(then, finish with)
Set your timer for 10 minutes. At the top of each minute, do 15 KB swings. Minutes 1,4,7, and 10, do two-hand swings. Minutes 2, 5, and 8 are one-arm swings. Minutes 3,6, and 9 are hand-to-hand swings.
DONE!
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If you’re looking for a straightforward way to lose body fat and gain lean muscle… do it with short, effective, and joint-friendly kettlebell-based workouts… WITHOUT having to be hungry all day long or cut out every food you enjoy, my new “Kettlebell 500″ Protocol could be right up your alley.
Here’s the big idea:
Every day for 28 days, we create a 500-calorie “swing” (no pun intended, lol) in your favor. These 500-calorie swings add up so that most people can lose about 2 pounds a week, which, for most people, amounts to about a full clothing size difference over 28 days.
Here’s how we do it:
1 — 500-Calorie Kettlebell Workouts
Kettlebells are among the most efficient fat-loss tools on the planet. An ACE study showed kettlebell training can burn up to 20 calories per minute, so in 20 to 30 minutes, you can burn (on average) 500 calories plus – all without pounding your joints. All you need is a kettlebell or two and a small space — your garage, your bedroom, your backyard — it doesn’t matter.
2 — 500-Calorie “Engine Builders”
On non-kettlebell days, we do our 500 “Engine Builder” protocol. There are various options for these. If you want to go lower-impact, I’ll give you options like walking or rucking. If you want something more dynamic or higher intensity, I’ll give you things like sprint intervals. The big idea is that we burn an extra 500 calories EVERY DAY through activity.
3 — The “500 Cut” Nutrition Method
This is the method I typically use with my personal training clients when they first come to me with a fat loss goal. This is the part many people struggle with, so it is the easiest starting point. We figure out a simple way for you to cut 500 calories a day from what you’re currently doing, which, for most people, isn’t that hard when we go through my “Diet Audit” process. It’s not a crash diet. You don’t have to track every calorie. You don’t have to eliminate everything you enjoy. This is a guide you get with the challenge, and I’ll also go over it with you individually on the kickoff call before the challenge starts.
So if you’re interested, we’re getting this rolling right now before it goes public. You can get it at founder pricing. There’s no long sales page yet — it’s coming very soon as we ramp this up — but if you’re like, “This is for me, I know I need to do this,” click the link below. (It goes straight to a checkout page):
This is the lowest price it will ever be, because you are signing up at “pre-sale” pricing. I’ll be talking about it more soon, and the price will increase. If you have any questions, just reply to this email.
I just wanted to share some information on this Isometrics + Kettlebells program and give you a free sample workout from Week 2 so you can try it yourself.
Here’s the main link to check out the full program:
This program combines the fat-loss and lean-muscle-building benefits of kettlebells with the joint-saving, tendon-strengthening, and recovery-enhancing benefits of isometrics.
It’s pretty unique. I don’t think there’s anything else out there exactly like it.
You get the conditioning and “fat shredding” effect of swings, presses, lunges, etc., combined with static holds that bulletproof your shoulders, hips, and core.
Here’s a sample workout from Week 2 so you can see how it flows:
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Free 23-min “KB Isometrics” Workout
PART 1 Do as many reps as you can of exercise 1 in 60 seconds. Rest 15 seconds. Do as many reps as you can of exercise 2 in 60 seconds. Rest 15 seconds. Repeat for 3 rounds total:
– Single Arm KB Press (30 sec per side) Recommended weight: 16–20k men / 8–12k women
– ISO – Warrior III (30 sec per side)
PART 2 Do as many rounds as you can in 8 minutes:
– 8 Walking Lunges (per leg, double KBs at sides) Recommended weight: 12–16k men / 8–12k women (Do the same leg for consecutive reps this week.)
– 15 Recline Rows OR – 8 One Arm KB Rows per side Recommended weight: 16–20k men / 8–12k women
– :05–:30 ISO Chin-Up Hold (go as long as you can) OR – :15 Hold at the TOP of the KB Row (Try to beat last week’s time.)
PART 3 Do as many rounds as you can in 8 minutes:
– 5 One Arm KB Swings OR 5 High Pulls OR 5 Snatches per side Recommended weight: 16–20k men / 8–12k women (Challenge yourself to progress.)
Now… while this is on 2-for-1 launch sale, you’ll also get:
– My full Kettlebell Powerbuilding course – Kettlebell Isometrics 2.0 – 28-Day Kettlebell Mobility Challenge – Sport Yoga video series – “Do 5 One Arm Push Ups” ebook
Dang. That’s quite the deal as I type it out, lol. I might have gone a little overboard on this offer… but that’s your gain. Too late now 😉
Try the sample workout above, see how your joints and conditioning feel, and if you like it, grab your copy while the launch pricing is still live this week.
Last week’s kettlebell boot camp workouts at FVT were TOUGH.
In fact, during one session, someone said, “It’s a Valentine’s Day Massacre!”
Clever 🙂
Here’s the workout — you can try it yourself:
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Complete as fast as possible:
– 10 double kettlebell squat cleans – 10 plank-to-push up (5 per side) – 20 walking prisoner lunge (10 per side) – 20 1-arm KB rows (10 per side) – 100 high knees (50 per side)
– 8 double kettlebell squat cleans – 8 plank-to-push up (4 per side) – 16 walking prisoner lunge (8 per side) – 16 1-arm KB rows (8 per side) – 80 high knees (40 per side)
– 6 double kettlebell squat cleans – 6 plank-to-push up (3 per side) – 12 walking prisoner lunge (6 per side) – 12 1-arm KB rows (6 per side) – 60 high knees (30 per side)
– 4 double kettlebell squat cleans – 4 plank-to-push up (2 per side) – 8 walking prisoner lunge (4 per side) – 8 1-arm KB rows (4 per side) – 40 high knees (20 per side)
– 2 double kettlebell squat cleans – 2 plank-to-push up (1 per side) – 4 walking prisoner lunge (2 per side) – 4 1-arm KB rows (2 per side) – 20 high knees (10 per side)
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Time to massacre the fat!
– Forest
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ATTN kettlebell fans
If you loved this workout, you need to check out my kettlebell system:
Firebreather Kettlebell – A complete fat-loss and conditioning system built from 10 of my most effective kettlebell programs, with over 120 total workouts.
This is conditioning done RIGHT for people over 40:
✓ Fat loss without joint pain ✓ Conditioning without endless running ✓ Cardio that builds muscle instead of eating it ✓ Short workouts you can actually stick to
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:
You train most days of the week, not once in a while
The workouts are planned, not random
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:
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.
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:
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)
Two-hand kettlebell swings 5 sets of 10 reps Work = rest (or alternate with a partner) 50 reps total
Partial get-ups (supine to elbow or half-kneeling) 5 reps per arm 3 sets per side 30 reps Running total: 80 reps
One-arm swing ladder 10 left / 10 right 15 left / 15 right 20 left / 20 right Repeat once 90 reps Running total: 170 reps
Partial get-ups (half-kneeling to standing) 5 reps per arm 3 sets per side 30 reps Running total: 200 reps
Goblet squats 3 sets of 12 reps Rest ~60 seconds between sets 36 reps Running total: 236 reps
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:
