I was chatting with a client the other day, and he asked if you can really get strong and lean with just bodyweight training.

I told him to think about military boot camp. Recruits transform their bodies in about 8 to 10 weeks, and most of that work is bodyweight and calisthenics: push-ups, pull-ups, squats, plus a lot of running and rucking.

I took that same principle and expanded it into a full training system, with workouts built for fat loss, pull-up strength, push-up strength, conditioning, and core, all using just bodyweight or a single kettlebell.

Here is a sample workout from it to give you a feel for one of the workouts that is a little more on the challenging side from my Mission Ready Conditioning – Tactical Bodyweight System:

1 – Set your timer for seven minutes. Do as many rounds as you can of:

— 5 burpees (pick the version that works best for you)
— 5 pull-ups (can sub out 12 one-arm KB rows if no pull up bar)
— :20 handstand holds on the wall (can sub out pike push up/hold or L-handstand wall hold for a scaled-down alternative)

2 – Set your timer for seven minutes again. Start with four reps of each exercise. Without rest, do six reps of each exercise. Without rest, do eight reps of each exercise. Get as high as you can “climbing the ladder” WITH PERFECT FORM:

— walking prisoner lunges (each side) (can add KB in goblet position for added intensity)
— close grip push-ups

3 – Sprints, four times:

— Run approx. 200 yards
— start a new set every 90 seconds
— your rest is the time it takes between when you finish and the next set starts (ex: you run 200 yds in 45 secs, you get 45 secs rest. Run it in 60, you get 30 seconds rest, etc.)
— can’t run, but have a kettlebell? Try 45 on/45 off KB one-arm snatches instead

If you liked this workout, you’ll LOVE my Tactical BW Conditioning System.

You get the full “Field Ops Conditioning” program today’s sample is pulled from, plus:

— “No Kit Fat Loss Protocol” (Zero Equipment Fat Loss Plan): more zero-equipment workouts for the summer
— “Zero Kit Operator” (No Gym No Excuse, Updated Edition): bodyweight + (optional) single KB workout for fat loss + lean muscle
— “Operator Pull-Up Protocol” (Operation Pull-Up): your step-by-step system to go from 0 to 20 pull ups
— “Combat Core Conditioning” (5-Minute Abs): ab workouts that will have you feeling it for days
— “Tactical Firebreather” (Firebreather Conditioning): high-octane conditioning workouts to get into superhuman shape and burn more calories than last time
— “Operator 100” (Mission 100 Push-Ups): your step-by-step system to go from 0 to 100 push ups
— “Iron Operator Circuit” (KB + Bodyweight Beatdown): a second bodyweight + (optional) single KB workout for fat loss + lean muscle
— “Field Power Protocol” (KB + Bodyweight Power Circuit): a third(!) bodyweight + (optional) single KB workout for fat loss + lean muscle
— “Tactical Challenge Series” (Ultimate Kettlebell Challenge Workouts): Forest’s classic 8-week kettlebell challenge system

PLUS, you get a digital copy of my classic best-selling book, No Gym? No Excuse! (unannounced bonus, check the download page)

Click here to get it now on the 4th of July Sale (this weekend only):

-> Mission Ready Conditioning – Tactical Bodyweight System​

Forest