I’ve been swinging kettlebells for almost 20 years.

I’ve trained with just about every piece of equipment you can imagine—barbells, machines, sandbags, you name it.

But I always come back to kettlebells.

And here’s why:

1. They burn fat fast. Kettlebell workouts combine strength and cardio in a way that works. You build muscle, improve conditioning, and torch calories all in one go.
2. You don’t need much gear. For example, the challenge I’ve got starting soon? You only need one kettlebell. That’s it.
3. It doesn’t take forever. Twenty minutes a day is enough if you’re training with the right structure and intensity. And that’s what we’re doing here.
4. You can train anywhere. Garage. Beach. Park. Backyard. Doesn’t matter. You can get a serious, no-fluff workout with minimal space.
5. Kettlebells work. They’ve stood the test of time. You’ll get stronger, leaner, and more athletic—without beating up your joints or wasting your time.

Want to try a quick one?

“The Hammer” – 17-Min Kettlebell EMOM

Sample from -> Viking Valor 2.0: Thor’s Hammer EMOM Challenge​

Set your timer to go off every 60 seconds. At the beginning of each minute, start performing the chosen exercise. Complete the prescribed number of repetitions or perform the exercise for the set amount of time. Once you finish the repetitions or time for the exercise, rest for the remainder of the minute. The quicker you complete the exercise, the longer your rest period will be. When the next minute begins, start the next set of the exercise. Continue this pattern for each exercise in the sequence. Rest for 60 seconds at the end of the sequence, then repeat three more times for a total of three rounds:

— H2H KB swings – 20 (24k men / 16k women)

— Bear plank march – 10 per leg

— Kb tactical alternating reverse lunges – 8 per leg (20k men / 12k women)

— Single arm KB rows – 12 per side (20k men / 12k women)

— “Friendly” Burpees – 8

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If you like workouts like this, you’re going to love what I’ve got coming next:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge​

It’s a complete 28-day plan to help you drop a size, boost your metabolism, and build serious conditioning—just 20 minutes a day, one kettlebell, no fluff.

We start Monday, and you can still join in here:

-> Viking Valor 2.0: Thor’s Hammer EMOM Challenge​

Let me know if you have any questions, and talk soon –

– Forest

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