Yesterday I told you about my 500 Kettlebell Protocol, the system I recommend for anyone who wants to drop a clothing size, lose 8 to 10 pounds, or just get in great shape for the rest of the summer.

Quick recap on the three parts.

Part 1 is the kettlebell workout. You do three kettlebell sessions a week, each one designed to burn around 500 calories.

Part 2 is your off days. On those days, you do some kind of low-impact cardio, walking, rucking, hiking, sprinting, or biking, again aiming for about 500 calories burned.

Part 3 is a diet audit. You don’t have to give up your favorite foods. You just make a few small tweaks to reach a 500-calorie deficit each day.

Put those three things together, and over the next 28 days, you’re looking at that 8 to 10 pounds or a full clothing size down.

Today I want to give you a sample kettlebell workout so you can see exactly what these sessions look like.

Here’s the thing about a well-built kettlebell workout. You’re burning calories during the session, but you’re also building lean muscle, and that muscle keeps burning calories at rest long after you’re done. For the full 28-day challenge, we want both. Short-term calorie burn and long-term metabolic payoff. That combo is hard to beat, and it’s exactly why kettlebells are the tool I keep coming back to.

Here’s a sample from the program. Try it today:

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500 Cal Kettlebell Challenge

Buy-in: 100 bodyweight squats, as fast as possible. Only done once.

Then complete the following for 4 total rounds, resting as needed between moves and 40 to 60 seconds between rounds.

• 1-arm KB clean and push press, right – 5 (Women 12k+, Men 20k+)
• 1-arm KB clean and push press, left – 5 (Women 12k+, Men 20k+)
• Side-stepping KB swings – 20 total reps (Women 16k+, Men 24k+)
• Push-ups – 10 (modify by elevating hands)
• Jump lunges – 10 total reps (modify with alternating rear lunges)
• 1-arm KB gorilla row, right – 10 (Women 16k+, Men 24k+)
• 1-arm KB gorilla row, left – 10 (Women 16k+, Men 24k+)
• KB plank drag through – 20 total reps (Women 12k+, Men 20k+)
• Burpees – 10 (modify by elevating hands)

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If you want the full program, here’s what’s waiting for you inside the 500 Kettlebell Protocol.

• The full 28-day 500 Kettlebell Protocol Workout Plan
• The 500 Cal Engine Builders program
• The 500 Cal Cut Method diet plan
• Bonus: the 28 Day Drop a Size Challenge (4-week training plan to do next)
• Bonus: a digital copy of my CORE kettlebell book (Amazon top seller)
• Bonus: access to my live kettlebell workshop (learn the basics of safe and effective KB training)

Check out the 500 Kettlebell Protocol HERE (on sale for Summer Shred, this weekend only).

— Forest Vance – creator, the 500 Kettlebell Protocol​