Introduction. This program is ideal for anyone who...

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ntroduction Kettlebell F is modeled after the Kettlebell Cardio (KBC) group exercise program and nationally accredited instructor certification.

2 ntroduction Kettlebell F is modeled after the Kettlebell Cardio (KBC) group exercise program and nationally accredited instructor certification. From the execution of the swing to the structure of the workouts, KBC is the safest and most effective method to train with a kettlebell, regardless of an individual s previous exercise experience. With emphasis on functional movements, completed with proper form, Kettlebell Cardio is ideal for individuals of all fitness levels. his program is ideal for anyone who... s looking to establish a foundation of strength and cardiovascular fitness eeds a boost to blast through a training plateau s bored with their current workout regime Does not have the time or expendable income to spend at the gym Wants better results in less time s seeking to build muscle, burn fat, and improve total body fitness 2

3 Program xplanation Kettlebell F is designed to be completed in sequential order, as it is progressive. ach workout will build on the exercises and movement patterns previously introduced. ach week you will perform 3-4 training sessions. Weeks 1-3 will feature 3 training sessions, weeks 4-6 will include 4 sessions. You are free to establish a routine as your schedule permits. However, it is recommended that you take at least one day off between sessions during the first 3 weeks. ach session will include a specific dynamic warm-up that is to be completed before the training session. essions will feature workouts that are to be completed for a specified number of rounds (sets) and reps, for time, as many rounds as possible, or as fast as possible. xample RUD AD RP: 3 rounds of 15 reps will have you completing the designated exercises for 15 repetitions, and then repeating that circuit 3 times. You are to complete these exercises quickly, only resting as needed. Keep moving to maintain an elevated heart rate and increase calorie burn. FR M: Here you will complete the assigned exercises, rounds, and reps continuously for the designated time. A FA A PBL (AFAP): Here you will complete the assigned exercises, rounds, and reps as fast as possible using proper form. A MAY RUD A PBL (AMRAP): You are to complete the assigned exercises and repetitions for as many rounds as possible in the specified time. ABAA: 20 seconds of work, followed by 10 seconds of rest for the specified number of rounds. 3

4 xercise Abbreviations KB = Kettlebell BW = Body Weight H = verhead so = sometric (squat and hold) Preparing to xercise AFY Kettlebell Cardio stresses safety and proper body positioning above all else. With that in mind, our program is built upon movements that are fluid, functional, and occur around the midline of the body. As a result, we have developed a training protocol that reduces the risk of injury, promotes core strength, and encourages participation across broad populations and demographics. BDY P, PUR, F P Athletic/Ready position: Feet shoulder width apart, chest up, shoulders back and down, core tight, weight back in the heels, neck neutral. Maintain positive arch in the back PCKG-UP/PUG-DW H WGH When picking up and putting down the weight and to initiate and conclude an exercise or set, be sure to maintain proper body position. nstead of bending down and rounding the back to pick up the kettlebell, sink down into a squat when lifting or returning the kettlebell to the ground. f you are beginning and ending an exercise by rounding the back and bending to the ground, you will experience back discomfort. Be sure to monitor body position at the start and conclusion of exercise. GRPPG H WGH Basic Grip: two hands over top, both hands grip handle Hook Grip: thumbs through handle, palms around the weight ingle arm, punch through: hand through the handle, weight rests on wrist H KBC WG he foundation of the Kettlebell Cardio program is a swing position and stance that removes stress from the lower back and sciatic nerves. nstead of using the lower back and hamstrings to generate force, the Kettlebell Cardio wing emphasizes use of the entire core, hips, and glutes to propel the weight. he focus is on the posterior chain, core strength, and hip engagement. HP DRV he hips, not the arms or upper body, are used to propel the kettlebell through varied planes of motion. his power is created by the large muscles of the lower body including the quads, glutes, hamstrings, and core. Utilizing the lower body and core allows an individual to move more weight and activate larger muscles, resulting in increased muscular development and caloric output. Beginning in the squatted athletic body position, grasping the kettlebell with long arms, drive from the heels through the ankles, knees, hips and core. While rising out of the squatted position, driving with the hips, the kettlebell rises through the full motion of a swing. his motion is created by the hip drive, not a squat or by pulling from the upper body. 4

5 WK 1 2 rounds, 30 seconds each Body Weight quat Jumping Jack Arm Circles (forward /backward, large/small) runk Rotation (right and left) Alternate Lunge 3 Rounds, 30, 20, 10 of each (30 F, 30 PP, 30 HP, 20 F, 20 PP, etc.) Front quat Push Press High-Pull 5 Rounds, AFAP 20x Kettlebell wing 20x Deadlift-High Pull 20x hruster 30 sec max. 5 rounds 15x Weighted it-up 5x Push-up 5

6 WK 1 3 rounds, 30 seconds each 6 rounds, 60 seconds each W Back laps runk Rotation (right and left) team ngine BW quat (work to perfect squat & athletic position) Front quat Push Press hruster solated quat Hold (un-weighted) BW quat 30 sec Rest 1-2min or as needed, then 2 rounds 3-way Plank 30 sec. each position 10x Weighted it-up 6

7 WK 1 H R 3 rounds, 60 seconds each Jumping Jack runk Rotation (right and left) BW quat (work to perfect squat and athletic position) 10-1, AFAP (10 each move, 9 each, 8 each, etc.) Front squat High Pull Front quat Push Press 4 rounds, ABAA 20 seconds on, 10 seconds off hruster KB wing 3 rounds 15x Weighted it-up so quat 60 sec 7

8 WK 2 3 rounds 3 rounds F U R 5x Push-up 10x team ngine (each side) 15x BW quat 20x Jumping Jack 10x Alternate Lunge-unweighted (each leg) 5x Lunge Cycle (each leg) 10x Alternate Lunge-weighted (each leg) so 60 sec 15 min AMRAP 20x Deadlift- High Pull 10x Chest press 20x Front quat 10x KB wist (each direction) 5 rounds 20x n and ut 10x Weighted it-up 8

9 WK 2 3 rounds 4 rounds F V 10x KB wing 5x Lunge (each leg) 5x Weighted it-up 10x BW quat 10x KB Push Press 10x KB High Pull 20x Deadlift-High Pull 8 rounds KB 60 sec hruster R 30 sec hruster L 30 sec KB wing R 30 sec KB wing L 30 sec 60 sec 5 rounds 5x Push-up 10x n and ut 9

10 WK 2 4 rounds 25, 20, 15, 10, 5 X 5x Lunge (each leg) 10x KB wing 5x Push-up 10x Front squat KB wing Weighted it-up Deadlift-High Pull KB twist 6 rounds 60 sec KB Chest 30 sec so 60 sec Jump 30 sec 30 sec max 10

11 WK 3 3 rounds 10 rounds, 10 reps AFAP V 5x Lunge (each leg) 10x BW quat runk rotation (right and left) Alternate lunge Floor-to-helf (each direction) Push press Half-moon Front quat Kettlebell wist Push Press R arm Push Press L arm 2 rounds 12x KB Deadlift 24x Deadlift-High pull 12x KB High Pull 24x Deadlift-High Pull 2 rounds ide Plank 30 sec. 10x Push-up ide Plank 30 sec 11

12 WK 3 3 rounds 6 60 sec each position G H 15x BW squat 10x Push-up 5x Alternate Lunge (each leg) BW quat Figure 8 Pass hrough so quat hold Front quat Figure 8 hrough KB wing Figure 8 hrough 4 rounds 12x hruster 6x Weighted Lunge R arm 12x hruster 6x Weighted Lunge L arm 4 rounds 10x n and ut 20x KB wist (each direction) 12

13 WK 3 3 rounds 20-2 by 2, AFAP 10x KB wing 10x Jumping Jack 10x KB wist 5x Weighted it-up (R) 5x Weighted it-up (L) witching KB wing witching Deadlift-High Pull Half-moon Weighted it-up 6 rounds 12x KB wing 6x hruster R Arm 6x hruster L Arm 24x Deadlift-High Pull 6x hruster R Arm 6x hruster L Arm 5 rounds 10x traight Leg Raise (unweighted) 13

14 WK 4 3 rounds 20 min AMRAP 5x Lunge (each leg) 20x Front squat team 30 sec. 10x Half-moon BW 30 sec. 20x hruster 10x it-up 10x Halo 20x KB wing 10x Floor-to-shelf 20x witching Deadlift-High Pull 10x KB wist 14

15 WK 4 3 rounds, 6 rounds, 60 sec each L V 5x Lunge (each leg) 10x BW quat 10x Front quat 5x Jump quat KB wing witching wing KB wing H wing KB wing Figure 8 Pass hrough 30 sec 5 rounds 5x Half-moon (each direction) 10x Plank Row R arm 5x Floor-to-shelf (each direction) 10x Plank Row L Arm 2 rounds 20x Weighted it-up 20x n and ut 15

16 WK 4 3 rounds 6 rounds: 2 min on, 30 sec rest 15x KBl wing hruster 5x Weighted it-up R arm witching Deadlift-High Pull 10x Push-up 1-2min W L V 5x Weighted it up L Arm AFAP 50x Jump quat 25x KB wist (each direction) 25x Jump Lunge (each leg) 16

17 WK 5 3 rounds 10-1, by 1 AFAP 20x Deadlift Plank Row, each arm 10x High Pull Deadlift-High pull 20x Front quat Weighted it-up H R 10x Push Press hruster tanding Chest Press H wing 8 rounds 5x Alternate Lunge (weighted, each leg) 5x Lateral Lunge (weighted, each leg) 17

18 WK 5 F U R R 3 rounds 25, 20, 15, 10, 5 5x Push-up KB wist 10x Weighted it-up H wing 15x BW quat Half-moon 20x KB wing witching Deadlift-High pull 10 rounds, 30 seconds each Front quat so quat Hold (unweighted) Jump squat so quat Hold (weighted) hruster Figure 8 Pass hrough 30 sec max 18

19 F F WK 5 3 rounds 6x Alternate lunge (each leg) 12x Deadlift-High Pull 12x KB wing ABAA: 8 rounds 20 seconds on 10 seconds off hruster H wing 5 rounds 5x n and out 10x KB wist 15x Weighted it-up 19

20 WK 5 X 3 rounds 15 min AMRAP 5x Jump quat 10x KB wist (each direction) 5x Floor-to-shelf (each direction) 6x Weighted Alternate Lunge (each leg) 6x Lunge and Press (each leg) 6x Weighted it-up R arm 6x weighted it up L arm 6x hruster R arm 6x hruster L arm 5 rounds, 10 reps AFAP BW quat H KB wing witching wing (each arm) Weighted Front quat 20

21 WK 5 3 rounds 5 rounds AFAP 10x Front quat 12x Halo (each direction) 5x Lunge (each leg) 12x 1 arm Push Press R 5x Weighted it-up 12x 1 arm Push Press L V 10x BW quat 12x Half-moon (each direction) 12x Push Press 24x witching wing 4 rounds 20x n and ut 12x KB wist (each side) 21

22 WK 6 4 rounds, 10 reps each 6 rounds, 60 sec each Push-up KB wing Weighted it-up witching wing hruster KB wing G H KB wist H swing KB wing Gun slinger 30 sec 1 round 50x n and ut 22

23 WK 6 3 rounds 10 rounds, 10 reps 6x Alternate Lunge hruster with Knee Drive 12x Push Press Weighted it-up 12x Front quat witching Deadlift-High Pull 6x Jump quat Push-up n and ut 5 rounds AFAP 10x KB wist (each direction) 10x Floor-to-helf (each direction) 23

24 WK 6 W Y 3 rounds 50,40,30,20,10 12x BW quat hruster 6x Alternate Lunge (each leg) Lunge and Press (total) 6x Jump Lunge (each leg) Deadlift-High Pull 6x Jump quat KB wing 4 rounds 6x Weighted it-up R arm 6x Half-moon (each direction) 6x Weighted it-up L arm 12x KB wist (each direction) 24

25 W Y 3 rounds 5x push-up 10x BW quat 5x High pull 10x KB wing 5x Push Press WK 6 ABAA: 6 rounds 2 min on, 30 sec rest H wing (2 min) 30 seconds Gun linger (2 min) Rest at 30 seconds 5 rounds 10x weighted sit up 5x KB wist (each direction) 10x in and ut 5x Floor-to-helf (each direction) 25

Kettlebell Workout Program

Kettlebell Workout Program Intermediate Level 1. Table of Contents 1. Table of Contents... 2 2. Introduction... 3 2.1. History and Background of Kettlebells... 3 2.2. Benefits of Kettlebells... 3 2.3.