4 Week Beginner Kettlebell Program

Bonoli Inc

Weightlifting, Other, General Fitness
Coach
Emma Bonoli

This 4 week program is an introduction to kettlebell training.

Program Includes:

~ Learn how to deadlift, squat and press the kettlebell

~ Learn the beginning stages of the Turkish Get-up

~ Learn the beginner ballistic move: the kettlebell clean

~ Core and Bodyweight exercises for deep core, balance, and push-ups

~ 4x 45 minute workouts each week

This program is for the kettlebell curious individual who wants to see what it's like to train with kettlebell and Coach Emma. If you like this program, there are options to progress to more intensive programs that dig deep into kettlebell ballistics like the swing, single arm clean, and snatch.

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Kettlebell Benefits
Learn to do the goblet dead clean, 1/4 get-up, goblet squat, kettlebell deadlift, strict press, and more! All while getting a killer 45 minute workout 4 times a week!
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Bonuses
Program features mobility routine, targeted core strengthening (say goodbye to back pain!), and 20 minute cool down routine that can be used as additional yoga session.
Features
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Programming 4 days per week
4 progressive kettlebell workouts teaching you the hinge, goblet squat, 1/4 get-up , dead clean and more.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos from Coach Emma to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Emma will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
1 Light Kettlebell - press overhead for 8-10 reps // 1 Heavier Kettlebell- squat for 5-8 reps
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Sample Week
Week 1 of 4-week program
Sunday
WELCOME - MAKE SURE TO WATCH

How to use TrainHeroic

A

If you have any questions about how to use the TrainHeroic software, see the tutorials below: TrainHeroic Tutorial Part 1: https://www.youtube.com/watch?v=vsbd-A15AZw Tutorial Part 2: https://www.youtube.com/watch?v=VkDhASUXM88-

Equipment

B

2 Kettlebells: 1x you can squat 5-8 times 1x you can press overhead 10 times

Workout Schedule/Calendar

C

Workout Schedule/Calendar: Each week there will be 4 workouts on the calendar and they will repeat for four weeks. This program is available to you for 12 weeks from download. If you wish to access it again after that, you'll have to re-download it. The workouts appear on assigned days however you don’t HAVE to do them on the assided day (ex. the schedule is for M, W, Sa- you can do Su, Tu, W). You can rearrange the workouts in TrainHeroic.

Fitness Jargon

D

Fitness Jargon: # Exercise L/R (ex. 10 Single Leg Deadlifts L/R) = Perform the exercise 10 times on each side Superset= Most of the time, your exercises will be grouped as supersets. Supersets are 2 or more exercises that are meant to be done back to back and then repeated for set/rounds. (Ex. Squat + Press Superset- 3 rounds= do your squats immediately followed by your chest press, repeat 3 times) Circuits= Circuits are used for warm-up, movement prep, and exercises where I don't care if you record the weight that you use. All you will need to do is mark that you completed them. Set/Round= the number of times you are to perform all of the exercises listed Rep= the number of times you are to do each exercise, number is usually listed before the exercise (ex. 10 Squats = do 10 squats) KB or Bell= Kettlebell

Monday
Workout #1: Hinging vs. Knee Bends

Prep

A

Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. Come to standing and follow along with the posture video. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO. *Click video thumbnail to see both videos*

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 8-10 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 20 Glute Marches (10 per leg) 20 90 90 Heel Taps (10 per leg) **Click on the GLUTE BRIDGE video to see all 4 demo videos**

C1

Hip Hinge on Wall or Chair

C2

Bodyweight Squat

C3

Heel Elevated Squat

D1

Single Kettlebell Deadlift

3 x 10

D2

3 Point Bent Over Row

3 x 8

E1

Goblet Squat

3 x 10

E2

Heel Elevated Squat

3 x 10

E3

Beast Hold

3 x 30

Wednesday
Workout #2: Holding the KB

Prep

A

Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. Come to standing and follow along with the posture video. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO. *Click video thumbnail to see both videos*

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 8-10 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 20 Glute Marches (10 per leg) 20 90 90 Heel Taps (10 per leg) **Click on the GLUTE BRIDGE video to see all 4 demo videos**

C1

1/4 Get-up

3 x 5

C2

Forearm / Low Plank

3 x 30

D1

Goblet Dead Clean

3 x 10

D2

Goblet Rack Hold

3 x 30

E1

Push-up

3 x 5

E2

Inclined Push-up

3 x 5

E3

Dead Bug

3 x 20

Friday
Workout #3: Squatting & Horizontal Pressing

Prep

A

Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. Come to standing and follow along with the posture video. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO. *Click video thumbnail to see both videos*

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 8-10 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 20 Glute Marches (10 per leg) 20 second Beast Hold **Click on the GLUTE BRIDGE video to see all 4 demo videos**

C1

Goblet Squat

3 x 10

C2

Heel Elevated Squat

3 x 10

C3

Push-up

3 x 6

C4

Inclined Push-up

3 x 6

D1

Single Kettlebell Floor Press

3 x 8

D2

Regressed Side Plank

3 x 15

Saturday
Workout #4: Hinging & Overhead

Prep

A

Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. Come to standing and follow along with the posture video. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO. *Click video thumbnail to see both videos*

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 8-10 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 20 Glute Marches (10 per leg) 20 90 90 Heel Taps (10 per leg) **Click on the GLUTE BRIDGE video to see all 3 demo videos**

C1

1/4 Get-up

3 x 5

C2

Goblet Dead Clean

3 x 30

D1

Single Kettlebell Deadlift

3 x 12

D2

Strict Overhead Press

3 x 8

E

Baby Hollow Hold

3 x 15

Coach
coach-avatar Emma Bonoli

Emma is a kettlebell coach. She specializes in teaching women how to go from absolutely zero kettlebell skills to how to do the kettlebell snatch in just 12 weeks. Emma holds 3 kettlebell certifications including Dragon Door RKC and DV8 Fitness and has been teaching kettlebells to clients of all ages since 2016

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For the kettlebell curious

This low investment program will wet your whistle and make you decide if deep diving into kettlebell training is right for you!

Get 4 Week Beginner Kettlebell Program
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FAQs
Will I learn how to do the swing?
No, this program doesn't cover the swing. But it lays a strong foundation to move onto learning the kettlebell swing quickly and safely! Reach out to me directly when you're ready to learn the swing.
How long are the workouts?
About 45 minutes. Week 1 the workouts will be slower but after you learn the exercises the workouts will go much faster.
The Proof
verified-athlete-avatar Jade A

41, Nutritionist, Mom of 2

Verified Athlete

"I thought I'd never learn to how to correctly snatch kettlebells, but I can confidently say that I am a badass now thanks to Emma and her awesome programming!"

verified-athlete-avatar Despina K

42, Mom of 3, Reformed Over-doer

Verified Athlete

"Emma's program is amazing. I was feeling so down about my injury and about having to work out from home. I never thought I could get stronger, at a time when I was not feeling good about myself. Everything you’d expect improved…my swings, my cleans, my Turkish Get-Ups…and I even can SNATCH!!"

verified-athlete-avatar Jenny L

29, Remote Worker, Yogi

Verified Athlete

"My biggest accomplishment was finally learning how to do the kettlebell swing without hurting my back. I’d watched so many people do them in the gym and was always scared. Now I not only feel confident in my form, I can swing 40lbs!"

4 Week Beginner Kettlebell Program