Kettlebell All-round 6-week program
NDM Sports & Personal Training
Strength & Conditioning, Multi-sport, Functional FitnessFor those who need to make the most of their time, use this 6 week program of 3 weekly sessions to enhance all that you do. If you prefer working out with just one or two kettlebells, want some guidance and motivation to stick to your training this is for you. As an intermediate at training with kettlebells, you'll find yourself fitter, stronger, healthier, happier when you complete this. Work your whole body in a balanced way with this progressive program. Your A session progresses strength moves and all 7 fundamental functional movement patterns. Enjoy more strength and muscular endurance following increased sets and various extra core work on top. Your B session progresses technique in the power moves featuring swings and culminating in the Snatch, with waved sets/reps over the 6 weeks and some varied exercises to supercharge your energy systems. Your C session is a follow along video workout - chart your progression of reps completed and less rest needed week by week.
A
My Dynamic Warmup
1 x 5:00
B
Bird Dog
1 x 5
C
Fire Hydrant
1 x 5
D
Inch Worm Walk
1 x 0:30
E
Glute Bridge
1 x 5
F
T-Spine Reach
1 x 8
G
Air Squat
1 x 1
H
KB Halo
1 x 5
I1
Goblet Squat
3 x 10
I2
single arm KB floor pull
3 x 5
J1
Single Leg RDL
3 x 3
J2
Push-Up
3 x 8
K1
Russian 2arm KB Swing
3 x 10
K2
Mcgill KB Bottoms up Carry
2 x 10
L
Dr S McGill side plank w/rotations
1 x 5
A
My Dynamic Warmup
B1
Half-Kneeling KB Press
3 x 3
B2
KB double leg RDL
3 x 8
C1
SA KB Squat to Overhead Press
3 x 3
C2
Russian 2arm KB Swing
3 x 10
D1
Turkish Get Up
3 x 3
D2
Single Arm Russian KB Swing
3 x 10
Circuit
A
Turkish Getup Clean & Press Snatch Goblet Squat High Pull Press up Racked or Goblet lateral lunge Halo Glute Bridge Series Plank series & deadbugs
nick moffatt
A multi-disciplinary sports coach specialising in watersports, Nick has trained under world class tutors and coaches. In 2017 Nick qualified as a strength & conditioning coach and setup NDM Sports & Personal Training. He has worked with hundreds of people in groups of all levels for significant blocks of training. Nick favours Hardstyle kettlebell and has snatched 24kg for 100 reps.
6 minute bodyweight mobility warm up, 25 minute Kettlebell strength & power flow, 6 minute trunk & core end section. Complimentary to the program use this session weekly and feel your capabilities soar.
Get Kettlebell All-round 6-week program
Steve Thorp
Professional Windsurfer
Verified Athlete"The results have been obvious, I'm now feeling fitter and stronger than ever despite a long history of working out in the past, but my efforts have now been more targeted and effective. I feel like I have more power now, a stronger core and stronger supporting muscles around the joints."
