If you’ve been following my email newsletter, social media, or blog you know that I tore my pec muscle during the Spartan Ultra Race in Tahoe about six weeks ago.

Thought I’d post an update: surgery was last week, and even though it took twice as long as expected, I’m happy to report that it was successful.



I’m on the road to recovery and will be back to swinging kettlebells in no time :)

Also, I have a new 16 Min Kettlebell EMOM Workout for you to try, a sample from our upcoming 28-day EMOM Kettlebell Challenge (registration opens tomorrow).

One of my favorite ways to structure your “metabolic resistance training” workouts – where we are combining together strength and cardiovascular components for maximum bang for your buck, in minimum time – is by using the EMOM method.

EMOM stands for every minute, on the minute.

Meaning, you work off of one minute intervals, and you are to perform a specific exercise every time the clock hits zero.

For example:

16 Min EMOM Kettlebell Workout

Minute 1 – 15 Kettlebell Swings
Minute 2 – 7 Burpees
Minute 3 – 10 Kettlebell Squats
Minute 4 – 15 Recline Rows

Minute 5… start over at minute one and repeat the sequence a total of 4 times.

There are a few awesome things going on here:

1 – We have four movements that end up hitting all of your major muscle groups, so you’re getting a total-body workout.

2 – We get a good strength training stimulus as we can use relatively heavy weights with the 7-15 rep range we are working in. And, the rest periods end up being just long enough to get recovered to be able to keep using those heavier weights with good form.

3 – Our heart rate also gets elevated quite a bit for the entirety of the workouts, and so as a result we get some stimulus to the cardiovascular system as well.

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Give this 16 Min Kettlebell EMOM Workout a try, let us know how you do.

And STAY TUNED – we will be opening registration for the upcoming 28-Day Kettlebell EMOM Challenge tomorrow.

– Forest and the FVT Team
ForestVance.com