Got a fresh video up for you! This is a free taste of my “Drop a Size EMOM Challenge” series—if you’re ready to push your limits and see real results, check it out:

-> New Video Alert: Kettlebell Drop a Size EMOM Challenge 2.0 – Workout 1, Week 2

Here’s how it works: Set your timer to 60-second intervals. At the start of each minute, perform the exercise and reps below. Rest for the remaining time in the minute, then start the next set when the timer resets. After the sequence, take 60 seconds to rest, then repeat the whole thing three more times for four rounds.

The Workout:

1. Two-Hand KB Swings – 20 reps (24k men / 16k women)
   Option to progress to one-hand swings for the last two rounds
2. Bear Plank March – 12 reps per leg
3. KB Goblet Alternating Reverse Lunges – 8 reps per leg (20k men / 12k women)
4. Single Arm KB Rows – 12 reps per side (20k men / 12k women)
5. Burpees – 8 reps

This is based on the “300” concept I’ve been evolving since 2010, inspired by the intense workouts that made 300 cast look like true Spartans. What started as an article has become the 300 Kettlebell Bootcamp: Pro Edition, a comprehensive program packed with client-ready workouts and support.

Want to take on the challenge? Check out the 300-rep KB Boot Camp Workout here!

And, if you’re looking for a personalized program, I’m also still taking on a few more clients for my 1-on-1 Fit Over 40 kettlebell program. Just reply with “I am” to get details.

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert, Over 40 Specialist
KettlebellBasics.net