The Kettlebell has become one of my Favourite piece of gym kit, it is absolutely versatile and great for when you have limited equipment to train with or just something different. I have posted a lot of KB workouts on Social Media and have had so many requests for a more structured Guide just like the Dumbbell E-book and that is exactly what i have done with this E-book. This is a great program if you also need a nice change from your normal routine and it can also be a great addition to your usual training Routine as well.
This program is a mix of Metabolic Conditioning, Bodybuilding, Functional training and Core work. So, if you have a Kettlebell and in need of a well-structured program then you are in for a treat.
If you have tried Any of my limited equipment E-books you will know what to expect and if you are new to Kettlebell training then be prepared because these workouts will truly push you to your limits and hopefully, you’ll absolutely love the training experience.
The training requires 5 days Training and 2 days’ rest; however this can be scaled down to 3-4days of training, it just means the eBook will be longer than 30days
If you prefer to train 6 days a week that’s absolutely fine, my advice will be pick a workout from the same week to re do as a 6th session. I have also provided options for 2 x a day sessions.
EQUIPMENT NEEDED:
MEN: 1 x 20-24kg KB (Ideally a set of 2)
WOMEN: 1 x 10-14kg KB (Ideally a set of 2)
(Heavier Kettlebells for Advanced Option would be great but not mandatory).
OPTIONAL: Cardio Machines; I have included some options to add cardio machines where applicable (rower, bike etc) you don’t have too however if you want that option its available J
TRAINING CONTENT
- METABOLIC CONDITIONING
- BODYBUILDING TRAINING
- FUNCTIONAL TRAINING
- CORE TRAINING
- YOUTUBE VIDEO DEMOS
GET 20% OFF WHEN YOU PURCHASE 2 OR MORE EBOOKS, USE CODE: OBI20 AT CHECKOUT (EXCLUDING ITEMS ON SALE)
NOTE: Please be aware once payment is made and ebook is downloaded we cannot issue a refund!!
2 DAY SAMPLE WORKOUTS
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DAY 3
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KB COMPLEX
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WARM UP
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20 (R) KB SWINGS
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10 (E.ARM) KB SINGLE ARM SWINGS
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12 KB AMERICAN SWINGS
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12 GOBLET SQUATS
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12 REVERSE LUNGES
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12 (E.ARM) KB CLEANS
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8 KB PUSH PRESS (E.ARM)
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PART 1
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KB COMPLEX (1)
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PART 1
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KB COMPLEX
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IDEAL KB WEIGHT
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6 X ROUNDS
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1
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10x SINGLE ARM (R) SWINGS
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M: 24 - 30kg
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2
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5x HANG
SQUAT CLEANS
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W: 10-14kg
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3
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5x THRUSTERS
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4
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5x OVER HEAD (OH) REVERSE LUNGES
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NOTES;
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· The Idea is to try and complete all 4 exercises within the complex as smoothly as possible
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· Alternate between Right and Left side each round. Rest 60s after each round, or complete without a rest between rounds.
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PART 2
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KB COMPLEX (2)
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1
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5x FULL (F) POWER CLEANS
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IDEAL KB WEIGHT
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RX+
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6 ROUNDS
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2
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5x HANG SNATCHES
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M: 24 - 30kg
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2 x KB to perform the Cleans and Snatches
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3
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5x WINDMILLS
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W: 10-14kg
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NOTES:
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· The Idea is to try and complete all 3 exercises within the complex as smoothly as possible
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· Alternate between Right and Left side each round if using a single kb. Rest 60s after each round, or complete without a rest between rounds.
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DAY 4 OFF
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DAY 12
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FUNCTIONAL SESSION
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ORDER
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EXERCISE
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REPS
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SETS
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REST
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1
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KB HALO
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10 CLOCKWISE/ 10 ANTI CLOCKWISE
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3 SETS TOTAL ( 1 - 8 COUNTS AS ONE SET)
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As Needed but keep to a minimum between exercises
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2
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KB SWING TO GOBLET SQUAT
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10
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3
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HAND TO HAND SWINGS
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12
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4
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KB SLINGSHOT
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12
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5
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KB SNATCH TO WINDMILL
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6 E.SIDE
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you want a smooth transition between exercises
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6
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KB Z PRESS
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10 OR 5 E.SIDE
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7
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KB OVER HEAD SQUAT
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10
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(Alternative): Seated OHS
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8
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TURKISH GET UP
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3 E.SIDE
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REST 1-2mins After the 8th Exercise and Repeat x 3
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NOTE:
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Complete Exercises 1 - 8 in order and that will count as ONE Full Round.
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