New

Kettlebell Crash Course

Bonvec Strength

Coach

Tony Bonvechio

Are you ready to get brutally strong, gain lean muscle and build relentless endurance? There's no more versatile tool for the job than the kettlebell.

Bonvec Strength may be a powerlifting gym, but we start all of our lifters with kettlebell versions of the squat, deadlift and various other movements that build the foundation of strength and skill needed to excel with the barbell. Kettlebells build the basics of strength better than any other tool in our toolbox, and now you can gain access to the exact methods we use to teach new lifters how to get strong and kick ass in record time.

$29

Get Kettlebell Crash Course

LEARN FAST

We take the intimidation factor out of learning to lift by simplifying exercises and breaking them down into smaller pieces to help you learn faster

FULL BODY STRENGTH

Build real-world strength with full-body exercises like squats, deadlifts, swings, cleans and more

RELENTLESS ENDURANCE

Enhance your cardiovascular system and build an engine that won't quit with fast-paced intervals at the end of each workout

Features

Programming 3 days per week

3 full-body workouts per week to build strength, gain muscle and improve endurance

Instructional Videos

Every exercise includes an instructional video to help you learn proper form

Delivered through TrainHeroic

Take your workouts everywhere you go with the TrainHeroic app

Equipment

Required

Kettlebells

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Hooklying Kettlebell Breathing

2 x 5

Dead Bugs

2 x 5

Half Get-Up

2 x 5

KB Park and Hike

2 x 5

Goblet Squat w/ Varying Stance Widths

2 x 9

KB Goblet Squat

3 x 8

Split Stance 1-arm KB Row from Deadstop

3 x 8

Reverse Crunch

3 x 8

KB Goblet Clean

3 x 8

KB Floor Press w/ Hip Bridge

3 x 8

Hip Hinge w/ KB Pendlum

3 x 8

Kettlebell Swing

6 x 20

Tuesday

Week 1 Day 3

Kettlebell Armbar

2 x 5

1-leg Supine Bridge

2 x 8

Half Kneeling KB Windmill

2 x 5

KB Swing with Bell Behind

2 x 5

KB Cheat Clean

2 x 8

1-arm KB Clean

3 x 8

KB Goblet Split Squat

3 x 8

Front Plank on Elbows

3 x 20

KB Suitcase Deadlift

3 x 8

Hip Bridge w/ KB Pullover

3 x 8

KB Russian Twists

3 x 8

Kettlebell Swing

6 x 20

Thursday

Week 1 Day 5

Hooklying Kettlebell Breathing

2 x 5

Bear Position Shoulder Taps

2 x 8

Get-Up Leg Sweeps

2 x 5

KB Towel Swing

2 x 5

Elevator KB Sumo Deadlift

2 x 15

KB Sumo Deadlift

3 x 8

Half-Kneeling 1-arm KB Press

3 x 8

Side Plank from Forearm

3 x 15

1-arm KB Front Squat

3 x 8

KB Anchor Rows

3 x 8

Half Kneeling KB Chop & Lift

3 x 8

Kettlebell Swing

6 x 20

Coach

More from Bonvec Strength

Tony Bonvechio

Elite-level powerlifter with over a decade of coaching experience. Master's degree in Exercise Science. Mediocre fisherman, craft beer enthusiast and world's biggest Metallica fan.

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FAQs

Do I need prior lifting experience to use this program?

Nope. While it would certainly help to have some previous experience with strength training, Kettlebell Crash Course is designed to help the complete novice lifter get acquainted and build confidence with kettlebell training.

Do I need to stick to 3 days per week with this program?

Yes. Three training sessions per week is the sweet spot for most novice lifters. Only training 2 times per week is probably not enough to make progress, but 4 or more is rarely better than 3. Once you've finished the program, you'll likely be ready to train more frequently.

Can I add extra workouts to this program?

Don't add any extra strength training or high-intensity workouts to this program. If you're desperate to move around some more, you can add some low-intensity walking or biking as much as you'd like.

I'm nervous about doing [x] exercise, what should I do?

Watch the tutorial videos, and focus on the variations of that exercise at the beginning of each workout. These drills will help you master proper technique and make you more comfortable with the exercise.

I'm still sore from the last workout. Should I take an extra day off?

It's totally normal to get pretty sore when you're first starting out. Stick to the every-other-day schedule and you'll find that the longer you stick with the workouts, the less sore you'll get.

The Proof

Hilary

As Strong as I Can Possibly Be

Verified Athlete

"As a 40-plus year old, I LOVE being as strong as I can possibly be. With Bonvec Strength's support, knowledge and encouragement, I'm able to move weights that I never imagined. More importantly, the strength I've built allows me to simply do anything I want to do in my life and with my kids!"

Jake

The Longest I've Stuck with a Program

Verified Athlete

"My goal was to be able to learn how to lift and exercise safely, and this fit the bill perfectly. This is by far the longest and most consistently I've stuck with a program."

Jeanette

Gained Confidence In and Out of the Gym

Verified Athlete

"The best aspect was the pace at which I was introduced to the squat and deadlift. The program provided an excellent foundation for learning these exercises. I fell back in love with exercise and I've gained confidence in and out of the gym. Now I can't imagine life without strength training."