This morning we ran a workout at the studio, and it’s the kind of session that leaves you a little wrecked in the best way. I modified it slightly so you can knock it out at home too.

Workouts like this are exactly what’s going to help you drop up to one clothing size over the next 28 days here:

-> Kettlebells + Rucking Drop-a-Size Challenge – Starts Monday, August 24th​

More on that below, but first, here’s the workout.

1 – We start with a general warm-up to get you prepped for the work ahead, then move into this kettlebell circuit.

2 – Set your timer to go off every:30. Start each set at the top of each:30 interval. Rest is the time from when you finish a set until the next interval starts. Rest:60 between rounds. Do 3 rounds total.

5 clean + press (right)
5 clean + press (left)
10 one-arm swings (right)
10 one-arm swings (left)
10 push ups
8 kb side lunges (right)
8 kb side lunges (left)
10 kb sumo deadlift high pulls
5 burpees

That circuit runs about 16 minutes total.

3 – Then you take a short break, get everything ready, and go out and ruck.

We went about 2 miles this morning, some people carrying 20 or 30 pound packs. We threw in some interval work too, since the goal is to get faster and eventually hit 15 minute miles for a 5K. Here’s how it went: at the top of every 2 minutes, push a fast clip for 30 seconds, then cruise and recover until the next 2 minute mark hits, then go fast again. We kept that rolling for about 30 minutes. The fitter crew pushed the fast clip every minute instead of every 2. Then we cooled down with some stretching.

That’s your example. Do it today, do it tomorrow, or save it for the weekend and use it as your first workout of next week.

You can absolutely do this one as a one off. But the most important and most effective way to do it is as part of the full program. Here’s why: you’re systematically doing kettlebell workouts that build on one another, so you’re getting stronger week over week. You’re doing ruck workouts that build up in intensity too, so you’ll actually work up to running a 5K by the end of the 28 days. And you’re systematically doing intermittent fasting, which improves your health markers and keeps you in a calorie deficit every day so you’re actually losing weight, not just working out and hoping.

I’ll coach you through the whole thing at the link below. But hurry, we start Monday and spots are limited.

–> Kettlebells + Rucking Drop-a-Size Challenge – Starts Monday, August 24th​

— Forest
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