If you’re busy like pretty much everyone is, this one is for you.

All you need is 32 minutes and a set of Kettlebells and a Box.

This is a solid full body set up that will hit you hard from head to toe.

You’ll cycle through this set up for 8 rounds total.

Here’s the set up…

Every Minute on the Minute…

Min 1 – 5 Box Step Ups / Leg 
Min 2 – 6-12 Feet Elevated Pike Press 
***Regress to Floor Pike Press 
Min 3 – 10 Bent Over Row 
Min 4 – REST! 

This will give you a solid full-body session and leave you feeling like a BOSS.

It’s how we train within the Forged FATHER Project.

It proves that you DON’T need to spend your life in the gym slaving away for hours on end.

Get in…


Get out…

And go SMASH the day.

Give it a go and if you do, let me know what you think.



PS – For ex-athlete DAD who’s ready to lose that extra 20-30 lbs, destroy the dad bod, and get back his edge in life…

Learn more about how I can help make training easily fit within your busy lifestyle so you can get back to looking and feeling like an athlete again.

All without having to spend your life in the gym nor have a full fledge arsenal of equipment.

It’s all a part of the Forged PATH…

Check out the private training HERE that goes deeper into the details.