I recently started working with a new client. Great energy, very motivated. They’ve lost about 30–40 pounds so far, have a few old injuries from years back, and now want to gain some strength and muscle—and do it at home.

They also want to build some core strength and tighten up their midsection.

So we were chatting, and I put together a home workout program. Now listen — if you have the luxury of a full gym setup as I do at the studio with barbells, pull-up bars, kettlebells, dumbbells, steel maces, plyo boxes, and all that good stuff… great.

But if you don’t? That’s totally fine too.

I was able to write a solid program with minimal equipment, and I think some excellent progress can be made with it.

Here’s the deal, though — this is what I actually recommended long-term:

First, something like Warrior Flow Isometrics is perfect if you’re getting back into training, dealing with old injuries, or need to work on your core seriously. This client was doing a bunch of sit-ups, and I mentioned that there are many better ways to train your core and build real static strength. They’re also not doing much lower-body work, so even a Warrior Flow–style isometric lower-body session would be killer right now.

Now, there are some things you miss when you use zero added load. So I’d definitely want to layer in some kettlebell work too. Something like my Norwegian 4×4 Kettlebell Program would add great conditioning on top of everything else and would be an excellent complement to the isometrics.

And then the icing on the cake…

They mentioned their shoulders can get a little cranky at times. I shared that steel mace training is relatively new and that I’ve really leaned into it— it’s been a fantastic addition. It fills in a lot of gaps and hits things that nothing else quite does.

So that’s my recommendation.

If you’re in a similar spot and trying to do the same thing — build strength, protect your joints, tighten up your core, and improve conditioning without beating your body up — I’d recommend you pick up the training package I’ve got available this week:

• Warrior Flow Isometrics
• Norwegian 4×4 Kettlebell
• 8-Session Steel Mace Training

It’s on sale this week, and I’ll send you the steel mace bonus along with it:

-> Norweigian 4×4 KB + Warrior Flow Isometrics + 8-session Steel Mace Series​

Check it out — hope you enjoy it, and I’ll talk to you soon!

– Forest

PS — Here’s the Norwegian 4×4 Kettlebell workout I referenced in the subject line:

WORKOUT 1

PART 1
Each round is 4 minutes of work, followed by 1–2+ minutes of full rest (get as close to fully recovered as possible).
Perform each exercise for 45 seconds, then move to the next with 1 second of rest in between.
Complete 4 total rounds.

1. Kettlebell swing → kettlebell snatch (switch sides halfway)
2. Knee push-ups → toes push-ups
3. Bodyweight or KB goblet alternating reverse lunges (switch sides halfway)
4. Single-arm kettlebell rows (switch sides halfway)
5. Modified → regular burpees

FINISHER​
Do as many reps as you can of each move for :30, resting :15 between moves.
Complete 3 total rounds:

– Bicycle crunches
– High plank → low plank

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