KETTLEBELL FUNDAMENTALS - WEEK ONE

WELCOME TO B3'S KETTLEBELL FUNDAMENTALS PROGRAM. OVER THE COURSE OF SIX (6) WEEKS YOU WILL DEVELOP CONFIDENCE, CONTROL, AND TECHNIQUES THAT ARE CRITICAL WHEN TRAINING WITH KETTLEBELLS! BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

THIS SIX (6) WEEK PROGRAM IS COMPOSED OF THREE (3) WORKOUTS PER WEEK. FOR BEST RESULTS, PERFORM THE SESSIONS ON NON-CONSECUTIVE DAYS.

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS OF VARIOUS WEIGHTS

Workout A:

BEGIN WITH TEN (10) TO FIFTEEN (15) MINUTES OF MOBILITY WORK. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

Kettlebell deadlift

  • PERFORM FIVE (5) or six (6) REPETITIONS

  • rest for 45-90 seconds 

  • repeat for four (4) to five (5) sets total

GOBLET SQUAT

  • PERFORM FIVE (5) OR SIX (6) REPETITIONS

  • REST FOR 45-90 SECONDS 

  • REPEAT FOR FOUR (4) TO FIVE (5) SETS TOTAL

FLOOR PRESS

  • PERFORM FIVE (5) OR SIX (6) REPETITIONS

  • REST FOR 45-90 SECONDS 

  • REPEAT FOR THREE (3) TO FOUR (4) SETS TOTAL

FARMER'S CARRY

  • CARRY THE BELLS FOR A DISTANCE OF 50-70 FEET TO COMPLETE A SET

  • REST FOR 45-90 SECONDS 

  • REPEAT FOR THREE (3) TO FOUR (4) SETS TOTAL

two arm swings

  • PERFORM ten (10) OR twelve (12) REPETITIONS

  • REST FOR 30-60 SECONDS 

  • REPEAT FOR FOUR (4) TO FIVE (5) SETS TOTAL

workout b:

BEGIN WITH TEN (10) TO FIFTEEN (15) MINUTES OF MOBILITY WORK. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

halo

  • 3-5 rotations clockwise & 3-5 rotations counterclockwise

  • REST FOR 60 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4) TIMES RESTING BETWEEN EACH SET

  • the goal here is to open up the shoulders and limit the trunk movement

 

turkish get up

  • PERFORM 1 rep per side = 1 set.

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4) TIMES RESTING BETWEEN EACH SET

  • note: you may break the get up down into segments and still find plenty to challenge yourself with!

one arm swing

  • PERFORM 8-12 TIMES per arm

  • REST FOR 30-60 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4) TIMES RESTING BETWEEN EACH SET

overhead press (single arm)

  • PERFORM 5-6 reps per arm

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4) TIMES RESTING BETWEEN EACH SET

pullover

  • perform 8-10 reps

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4) TIMES RESTING BETWEEN EACH SET

 

workout c:

BEGIN WITH TEN (10) TO FIFTEEN (15) MINUTES OF MOBILITY WORK. YOU CAN CHECK OUT SOME MOBILITY MOVES IN THE FITNESS LIBRARY OR SIGN-UP FOR THE MOBILITY PROGRAM.

two arm swing

  • YOU WILL BE PERFORMING A SUPERSET AND COMPLETING THE NEXT TWO MOVES BACK-TO-BACK (TWO ARM SWING AND GOBLET SQUATS)

  • perform 10-12 TIMES

  • REST FOR 10 SECONDS

move immediately to goblet squats to finish the superset

goblet squats

  • PERFORM 10-12 TIMES

  • REST FOR 75-90 SECONDS

  • GO BACK TO THE TWO ARM SWING AND REPEAT THE ABOVE superSET four (4) to Five (5) TIMES RESTING BETWEEN EACH SET

renegade row

  • LEFT ARM 5-6 TIMES

  • RIGHT ARM 5-6 TIMES

  • REST FOR 60-75 SECONDS

  • REPEAT ABOVE SET THREE (3) to four (4)TIMES RESTING BETWEEN EACH SET

clean

  • set 1 - 5 reps/arm

  • Set 2 - 5 reps/arm

  • set 3 - 4 reps/arm

  • set 4 - 3 reps/arm

  • REST FOR 60-75 SECONDS

  • complete each of the four sets with the goal on controlling the clean. think firm core and loose hands...

rack walk (single bell)

  • LEFT-SIDE 50-70' 

  • RIGHT-SIDE 50-70'

  • REST FOR 75-90 SECONDS

  • REPEAT ABOVE superSET four (4) to Five (5) TIMES RESTING BETWEEN EACH SET

off days

on your off days from this program alternate between days for mobility and cardio. if your kettlebell program days fall on mon/wed/fri, then look at tues/sat as cardio days and thursday for mobility work only. take one day per week for rest.

for cardio options, look at one day of longer steady state cardio (30-45 minutes in leNGth) and one day of higher intensity interval work (10-15 minutes).

STEADY STATE DAY - KEEP HEART RATE RANGE BETWEEN LOW & MID RANGE (SHOWN BELOW)

HIGH INTENSITY INTERVAL DAY - KEEP HEART RATE RANGE BETWEEN LOW AND HIGH RANGE (SHOWN BELOW)

USE THE FOLLOWING EQUATION TO GET AN ESTIMATED MAXIMUM HEART RATE:

206.9 - (0.67 X AGE) = ESTIMATED MAX HEART RATE or EMHR

EMHR X 0.64 = LOW RANGE OF HEART RATE

EMHR X 0.74 = MID RANGE OF HEART RATE

EMHR X  0.84 = HIGH RANGE OF HEART RATE

FOCUS ON KEEPING YOUR HEART RATE IN BETWEEN THE LOW AND HIGH HEART RATES

KEEP IN EYE ON YOUR INBOX FOR WEEK 2 COMING SHORTLY!