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!

Here are a few reasons people are jumping in:

1. You can realistically drop up to one clothing size in 28 days.
2. The workouts take just 15 minutes a day, Spartan-style.
3. After coaching thousands of people over the last 20 years, I’ve found that short, frequent training sessions often outperform long, occasional workouts.
4. All you need is a kettlebell or two and 15 minutes a day. No gym required.
5. The workouts are performance-based and sprint-style, inspired by Spartan training principles — high effort, simple structure, no wasted work.
6. Training styles vary throughout the week: AMRAPs, EMOMs, timed intervals, and more. It stays effective and interesting.
7. We focus on athletic movements that improve strength, coordination, conditioning, and overall athleticism.
8. You get my OCR Domination 12-Week Conditioning Blueprint free (previously sold for $37+).
9. You also get my Feed the Beast – Modern-Day Warrior Intermittent Fasting Course free (previously sold for $29+), outlining the nutrition plan to support fat loss.
10. You receive a digital copy of my CORE Kettlebell Challenge Book free , an Amazon best-seller with workouts to use after the challenge.
11. You also get my original 300-Rep Kettlebell Challenge free — one of my most popular old-school benchmark programs.
12. You save over 40% by joining this challenge instead of buying programs separately.
13. I’ve helped thousands of clients get leaner, stronger, and drop a size with these methods — you can see real testimonials on the page.
14. Every workout includes scaling options, so you can start at whatever level is right for you.
15. You’re covered by a 30-day, no-questions-asked, 100% satisfaction guarantee.
16. And finally — we start tomorrow, Monday, February 9th!

​GRAB YOUR SPOT HERE​