Kettlebell Foundation
Stronger Athlete
General Fitness, Functional Fitness, Functional Training, Obstacle Course RacingIf you are tired of a barbell or you are a kettlebell lover, the Kettlebell Foundation program is for you. It is 8 week long program. You will workout 5-6 days a week. Every 4th day is a rest day. Program is composed from strength days, cardio days and GRUNT Work days. There are built in days with lower volume in order to recover.
A
AirBike/Row/Bike
1 x 5:00
Circuit
B
3 rounds 10 Down and Up 10 Banded Shoulder Dislocates 10 Band Pull Aparts
Circuit
C
Pick best exercises for you to work on shoulder and hips mobility. Perform: 2 minutes of shoulder mobility 2 minutes of hips mobility
D
Goblet KB Skater Squat
5 x 10
Circuit
E
5 rounds of: perform 1 DB KB Clean + 1 DB KB Squat repeat that complex 8 times - this is 1 round 1 DB KB Clean + 1 DB KB Squat
Circuit
F
5 rounds of: 10 DB KB Glute Bridge Floor Press 10 Gorilla Row
G
AirBike/Row/Bike
8 x 20 @ 10
H
AirBike/Row/Bike
1 x 5:00
A
Easy Jumping or Jump Rope Skips
1 x 3:00
Circuit
B
3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)
C
Sprint
8 x 100 @ 8
D
Run
1 x 10:00
A
AirBike/Row/Bike
1 x 5:00
Circuit
B
3 Rounds 10 Single Arm KB Swing 6 KB High Pull 10 Cossack Squats 10 Down and Up
C
Mobility Flow
Circuit
D
5 Rounds 40m DB KB Suitcasse Carry AHAP 4 KB Turkish Get Up Max Rind Dips
E
Side Plank
3 x 1:00
F
Walk
1 x 5:00
A
AirBike/Row/Bike
1 x 5:00
Circuit
B
3 rounds 10 Banded Good Morning 10 Cossack Squats 10 Bottom UP KB press
Circuit
C
Pick best exercises for you to work on shoulder na hips mobility. Perform: 2 minutes of shoulder mobility 2 minutes of hips mobility
D
Offset KB One Leg Deadlift
5 x 10
Circuit
E
5 rounds of: 10 DB KB Swings 10 DB KB Press 8 Strict Pull Ups
F
AirBike/Row/Bike
8 x 20 @ 10
G
AirBike/Row/Bike
1 x 5:00
A
Easy Jumping or Jump Rope Skips
1 x 3:00
Circuit
B
3 rounds 20 Pulling Heel to the Glute (10 reps per leg) 20 Single Leg Jumps Pulling Heel to the Glute (10 reps per leg)
C
Run
2 x 2500 @ 8
D
Run
1 x 10:00
A
AirBike/Row/Bike
1 x 5:00
Circuit
B
3 Rounds 10 Single Arm KB Swing 6 KB High Pull 6 KB Halo to back lunge 10 Down and Up
C
Mobility Flow
Circuit
D
4 Rounds 10 KB Snatch Left 1 KB Windmill Left 10 KB Snatch Right 1 KB Windmill Right 12 Asymmetric Single Arm Push Ups on KB
E
Suitcase KB Carry
1 x 15:00
F
Hollow Body Rock
1 x 3:00
G
Walk
1 x 5:00
Your life will be easier when you will stronger and Kettlebell Foundation will bring you closer to your goal!
Get Kettlebell Foundation
Piotr
Skinny Student
Verified Athlete"The plan really surprised me how many possibilities kettlebell training has. Workouts were quick and intensive (usually no longer than 1 hour). I was shocked how much my regeneration improved only by doing properly planned cool down – do not underestimate it). I gained 2kg of muscle mass."
Tomasz
Corporate Fitness Enthusiast
Verified Athlete"With Stronger Athlete Kettlebell it is easy to be consistent. Training sessions are just long and intensive enough. I progressed from week to week."
