KETTLEBELLs at home 2

110 KETTLEBELL SNATCHES ARE NEEDED AT THE END OF EACH WORKOUT.

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.

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.

FARMER'S CARRY

  • CARRY THE BELLS FOR A DISTANCE OF 70-100 FEET TO COMPLETE A SET

  • rest for 10 seconds

move immediately to THE ONE ARM SWING to complete the superset

ONE ARM SWING

  • PERFORM TEN (10) TO TWELVE (12) REPETITIONS per side

  • rest for 45-60 seconds 

  • GO BACK TO THE FARMER'S CARRY AND repeat for four (4) to five (5) sets total

RACK WALK

  • CARRY THE BELLS FOR A DISTANCE OF 70-100 FEET TO COMPLETE A SET

  • rest for 10 seconds 

move immediately to THE CLEAN to complete the superset

CLEAN

  • pERFORM 6 TO 8 REPETITIONS PER ARM

  • REST FOR 60-75 SECONDS 

  • GO BACK TO THE RACK WALK AND REPEAT FOR FOUR (4) TO FIVE (5) superSETS TOTAL

FLOOR PRESS

  • LEFT ARM 5-6 TIMES

  • RIGHT ARM 5-6 TIMES

  • REST FOR 30-45 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.

two arm swing

  • perform a reduced rep scheme each round. 

  • 10 reps in first set

  • 9 reps in second set

  • 8 reps in third set

  • 7 reps in forth set

  • 6 reps in fifth set

  • 5 reps in sixth set

  • 4 reps in seventh set

  • 3 reps in eighth set

  • 2 reps in ninth set

  • 1 rep in tenth set

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO GOBLET SQUATS TO COMPLETE THE SUPERSET

goblet squats

  • perform aN increased rep scheme each round. 

  • 1 reps in first set

  • 2 reps in second set

  • 3 reps in third set

  • 4 reps in forth set

  • 5 reps in fifth set

  • 6 reps in sixth set

  • 7 reps in seventh set

  • 8 reps in eighth set

  • 9 reps in ninth set

  • 10 rep in tenth set

  • REST FOR 75-90 SECONDS

OVERHEAD PRESS

  • PERFORM 6-8 REPS per arm

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO THE RENEGADE ROW TO COMPLETE THE SUPERSET

RENEGADE ROW

  • PERFORM 6-8 REPS per ARM

  • REST FOR 45-60 SECONDS

  • GO BACK TO THE OVERHEAD PRESS AND REPEAT ABOVE SUPERSET four (4) TO FIVE (5) TIMES RESTING BETWEEN EACH SET

HIGH PULL

  • perform 10-12 REPS per ARM

  • REST FOR 10 SECONDS

move immediately to CROSSOVER LUNGE to complete the superset

CROSSOVER LUNGE

  • perform 8-10 repETITIONS PER LEG

  • REST FOR 60-75 SECONDS

  • GO BACK TO THE HIGH PULL AND REPEAT ABOVE superSET four (4) TO FIVE (5) 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.

CLEAN

  • perform a LADDER SET

  • 5 CLEANS RIGHT ARM, 5 CLEANS LEFT ARM

  • 4 CLEANS RIGHT ARM, 4 LEFT

  • 3 CLEANS RIGHT ARM, 3 LEFT

  • 2 CLEANS RIGHT ARM, 2 LEFT

  • 1 CLEAN RIGHT ARM, 1 LEFT

  • REST FOR 60-75 SECONDS

  • REPEAT FOR THREE (3) ROUNDS TOTAL

FRONT squats

  • perform a LADDER SET

  • 5 SQUATS RIGHT ARM, 5 SQUATS LEFT ARM

  • 4 SQUATS RIGHT ARM, 4 LEFT

  • 3 SQUATS RIGHT ARM, 3 LEFT

  • 2 SQUATS RIGHT ARM, 2 LEFT

  • 1 SQUAT RIGHT ARM, 1 LEFT

  • REST FOR 60-75 SECONDS

  • REPEAT FOR THREE (3) ROUNDS TOTAL

TWO ARM SWING

  • PERFORM 10-12 REPS

  • REST FOR 10 SECONDS

MOVE IMMEDIATELY TO PULLOVER TO COMPLETE THE SUPERSET

PULLOVER

  • PERFORM 10-12 REPETITIONS

  • REST FOR 30-45 SECONDS

  • GO BACK TO THE TWO ARM SWING AND REPEAT ABOVE SUPERSET FOUR (4) TO FIVE (5) TIMES RESTING BETWEEN EACH SET

WAITER'S WALK

  • CARRY BELL 50-70' 

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET 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

you did it!

CONGRATULATIONS ON COMPLETING B3'S KETTLEBELL FUNDAMENTALS. CHECK OUT THE PERSONAL TRAINING PAGE TO SIGN-UP FOR ADDITIONAL PROGRAMS (LIKE INTERMEDIATE KETTLEBELLS) OR MAYBE YOU ARE READY FOR MORE CUSTOMIZED, INDIVIDUALIZED PROGRAMMING.

YOUR FEEDBACK IS IMPORTANT TO US. PLEASE TAKE A FEW MINUTES AND LET US KNOW WHAT WORKED FOR YOU AND HOW WE CAN IMPROVE OUR PROGRAMMING.