KB Tabata Challenge

"Tabata training" has become very popular in recent years. And for good reason - it's one of the most effective HIIT methods around!

If you're not familiar, let me give you a quick introduction:

In the original study (linked at the bottom of this page) done by Izumi Tabata, Tabata training was defined as "training at the intensity that exhausts subjects during the 7th or 8th sets of 20-s bicycle exercise bouts with a 10-s rest between the exercise bouts."

Put simply, you do eight rounds of 20 seconds of work and 10 seconds of rest.

The ground-breaking part of this study is that the group that ONLY performed the 20 seconds of work / 10 seconds of rest protocol (do the math, that's just a four minute workout!) got as good, or BETTER, improvements in several fitness markers like VO2 max increase, as the group that did a full HOUR of exercise, five days per week!

Again - if you do it right, you can get as good, or perhaps even better, improvements in specific fitness markers like improved VO2 max, in just four minutes vs a full hour.

Here's the big catch. This is quoted from a later meta-analysis study of the tabata protocol (also linked below):

At more than 20 years after the publication of the original study [12, 13], the exercise intensity has not been emphasized; only the procedure of the training has been featured, especially among general exercisers.

For example, following such a protocol (eight sets of a 20-s exercise with a 10-s rest between the exercise bouts) using walking as the exercise can be expected to result in no improvement of the VO2max.

Only training adopting the protocol with an exercise intensity that exhausts the subject after 7–8 sets of the 20-s exercise bout with a 10-s rest between the exercise bouts (i.e., Tabata training) elevates both the VO2max and the MAOD to the extent that was reported by the original investigation.

TRANSLATION - you need to work at the proper intensity for Tabata training to work. A workout where you do twenty seconds on / ten seconds off for a full 45 or 60 minutes might be fun!... but it's NOT Tabata Training. You need the right programming and right tools for the job if you want to get results like people did in the study. However, KETTLEBELLS happen to be a perfect fit!...

Here's how it works:

On signing up below, you'll be officially "in" for the 28-day Challenge. We send you a detailed workout plan each week to follow, so you'll know exactly what to do every day, no guessing. These are also NEW workouts each day, so that you won't ever get bored. And each workout builds on the last, so that you can feel and see your progress throughout.
We're going to do live walk-thru videos of each workout. This way, you can see us demonstrating all the exercises, breaking down the form, and more.
We will keep you MOTIVATED and ACCOUNTABLE in our private group we have set up. you will post here every time you complete a workout and we'll cheer you on as well as answer any questions. This is something most programs do NOT address.

The first bonus I am going to include when you sign up today is a full hour kettlebell swing workshop.

I am going to dive deep into the kettlebell swing.

We'll take a full 60 minutes, and go through a full progression to show you the ins and outs of the movement.

You will be able to work out with me, go through all the movements, and learn how to do swings in real time. (If you can't make it live, of course there will also be a recording... and you'll also have lifetime access to the recording so that you can go back and review at any time.)

Here's just a *tiny* preview of what we cover:

FACE THE WALL DEADLIFT - A simple and easy trick learn the hip hinge. You will be able to know that you are in the right body position as you set up for your swings... and you don't need to have an expert with you in person to give feedback. The wall does it for you! :)
FACE AWAY FROM WALL DEADLIFT - Are you initiating the hinge from your hips, or from your knees? Are you "squatting" your deadlift? Here is a simple drill that gives you instant feedback and that will help you FEEL what the proper position should be as you drop into your KB swing...
KB SUMO DEADLIFT - Now we put everything together, and take everything that you've learned in the first two moves, and do it without "help"... AND this is so you can practice the form of the swing safely, before jumping into it full speed...
EYE FOCUS MISTAKE - Have you heard of the "pelvo-occular reflex"? If you look in the wrong direction during a kettlebell swing, odds are you mess the whole exercise up... here's a simple trick to fix that!
PICK UP KBs MISTAKE - How you PICK UP kettlebells and move them around is another horrible mistake that so many people make, and one that can get you injured in a hurry. Here's a simple trick to fix it.
STOP AND START SWING - A drill that will help you activate the right muscles during the swing, so that you can get maximum safety and power production.
THE 1/2 KB SWING - Simple way to learn and progress to the KB swing so that you can ensure you are using your legs to drive the weight and not the upper body
THE FULL SWING - After you've gone through the learning sequence above, the full swing should come right together. Now we get to practice the full move and apply what we've learned... and we'll be ready for better and safer workouts!!
1 ARM SWING - An advanced variation of the standard two hand swing that adds elements of rotational core stability and more. Most people do this WRONG... we'll cover several tips to help fix it.
HAND TO HAND SWING - A cool swing variation to add variety and spice and some dynamic motion to your kettlebell workouts. Do this one regularly and you'll also end up adding coordination and athleticism!

Every day value = $20++, FREE when you sign up now today

The second FREE bonus I am going to hook you up with when you sign up right now today is my "Bro Meals" program. A lot of people tell me that they want to eat healthy, but they just don’t have the time or ability or inclination to cook.

Say hello to the bro meal.

The bro meal is part of the bro diet. The bro diet comes from throwback bodybuilding-style eating. It’s about simple fundamentals. You eat simple whole sources of protein, good carbs, and fat at each meal. You use simple portion control methods to make sure they are eating the right amount of these foods. And you focus on easy-to-prep, single macro nutrient foods for the bulk of the time.

The goal here is NOT to create culinary masterpieces. So don’t even start with my cooking skills lol. The goal is to fuel your body properly, and do it in a simple, straightforward, easy-to-maintain way.

Every day value = $20++, FREE when you sign up now today.

The third bonus I am going to include when you sign up today is a 30-minute Sport Yoga session with yours truly. Kettlebell Tabata Training is INTENSE!... and you may need extra recovery between workout sessions. With this 30-minute "Sport Yoga" class, you can hit "play" and follow along with me while I take you through a restorative stretching and core session.

Perfect for any of your "off" days, Sport Yoga is:

– Easier for beginners to perform
– Based on Hatha yoga, covers traditional sports stretching
– Includes dynamic movement sequences for all types of athletes/sports

Every day value = $15++, FREE when you sign up now today

This is the COMPLETE program you need to get results.

In a typical economic climate, we would charge between $79-99 for this program. And it would be well worth it. And hundreds of folks have, in our past challenges.

But I am sensitive to what is happening right now. You want to get fit, but you also want VALUE. That's why I'm pricing the Challenge at only $37 dollars for the whole 28 days.

Then, if you love this Challenge, you can continue on in future Challenges for just $28 every 28 days, and you will roll automatically into the next one.

If you don't like it, you can cancel at any time - no hard feelings.

But we think that when you try this program, you'll get amazing results, and you'll be hooked!

"Probably lost some weight, definitely got some muscles... but the larger gain is that it helped me move on a different level, it could have been either physical or mental limitation, not sure ... also it is totally okay to do KB strength and this program's cardio together ... I will be doing HIIT and cardio days differently from now on :)"

- Maria Tverdostup

"I loved this program. I can't believe it's already been four weeks. The workouts were awesome and you gave us so much great information and motivation. I lost five pounds. Endurance is hugely improved. Definite improvements in overall muscle definition. I will continue to incorporate these workouts into my trainings. Excellent format Forest, thank you!!"

- Carolyn Rudin

Loved the program!! I was looking for new ways to condition myself ... and found it with this program!! I will be using Forest's other programs especially for strength building!"

- Joel Robinson

Frequently Asked Questions

Q: How many kettlebells will I need to perform these workouts?

A: Just a couple of kettlebells are all you need. Recommended starting weights are a 16k and a 24k for men, an 8k and a 16k for women - but these suggestions could be bumped up or down based on training experience and current fitness level.

Q: Are these workouts suitable for all ages and fitness levels?

YES! I have designed the program with this specifically in mind. We have a "foundations" week before the actual program starts, specifically designed with helping you learn the kettlebell form and getting your fitness level up to speed. Then the workouts themselves are also adjustable and can be modified for all different fitness levels!

Q: I have XYZ injury - can I still do these workouts?

It depends on the injury. What I find is that most people do one of two things when they get injured: 1) stop exercising completely, or 2) keep working out, change nothing, and make the injury worse. I recommend something in between. And I try to give as many options and modifications as I can for all the exercises, so that you can adjust for your own particular situation.

PS - For the last 16 years, I have worked full time in the fitness industry.

I started as a personal trainer at a big box gym, ended up working as a personal training and club manager at several locations, then started my own personal training business in 2009.

During this time, I completed my Master's Degree in Human Movement from A.T. Still University in Mesa, Arizona.

I also have extensive training and experience teaching kettlebells, having gone through multiple RKC and StrongFirst certifications, teaching / assisting other trainers at these events, and even teaching workshops independently around the country.

I say all of this to let you know, I am qualified to be your kettlebell coach! :)

PPS - This is a powerful, game-changing program. And we get started on Monday, June 7th. Sign up today!

PPPS - Here are links to the Tabata Training studies I mentioned in the letter:

STUDY - https://pubmed.ncbi.nlm.nih.gov/8897392/
STUDY - https://jps.biomedcentral.com/articles/10.1007/s12576-019-00676-7

NOTE: The 28-day KB Tabata Challenge program consists of downloadable PDFs and streaming / downloadable videos. No physical products will be shipped.

Calling All Kettlebell Enthusiasts 40 and Up:

28-day Kettlebell Tabata Challenge

Starts Monday, June 7th - Sign Up Now!

WARNING: Read This Before You Do Another "Tabata" Workout

The Catch

Kettlebells + Tabata = a Match Made in Heaven!

The 28-Day Kettlebell Tabata Challenge

FREE BONUSES

Sign Up Now

See what some of my top clients have said about working with me:

Frequently Asked Questions