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6 Week KettleBell

Matt Vincent

Coach
Matt Vincent

There's beauty in simplicity yet simplicity often gets over looked

Our goal with this program was to provide you with the simplest option to get as much done with only one implement. The Kettlebell. No matter where you are and what you're doing, if you have 1 kettlebell you can get a fullbody workout in, feel great, and be ready to tackle whatever you're going for adventure wise.

Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Kettlebell // Bodyweight
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Monday
Week 1 Day 2

Conditioning

A

Hip Warm-Up 1

1-2 minutes of each movement Quadruped Breathing Quadruped Flexion & Extension Knee Rolls 90/90 Hip flips 3 Stance Horse ISO

B

Single Arm KB Clean

5 x 6

C1

KB Split Squat

3 x 8

C2

Double Leg Wall Calf Raise

3 x 15

D1

Standard Push-Up

D2

KB Row Variations

3 x 8

E1

KB Farmers Carry/March

3 x 1:00

E2

KB Swing

3 x 15

F

Single Unders

1 x 5:00

Tuesday
Week 1 Day 3

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Wednesday
Week 1 Day 4

Conditioning

A

Upper Warm-Up 1

Do 1-2m of each movement Quadruped Breathing Spinal Rotation Scap Cricles Prone Swimmers DA Hanging

B

KB Crossbody Deadlift

5 x 6

C1

KB Lateral Shifts

3 x 8

C2

End range hip lift

3 x 15

D1

Front Foot Elevated Split Squat

3 x 8

D2

Foam Roller Bridge

3 x 3 @ 0:15

E1

KB Waiter Carry/March

3 x 1:00

E2

KB Get Downs

3 x 5

F

Single Unders

1 x 5:00

Thursday
Week 1 Day 5

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

Friday
Week 1 Day 6

Conditioning

A

Knee Warm-Up 1

Do 1-2m of each movement Quadruped Breathing Deep Groin Stretch Full ROM Split Squat Side Split Push-Ups Lunge ISO

B

KB Goblet

5 x 10

C1

KB Floor Press

3 x 8

C2

Halos

3 x 10

D1

KB Kickstand Hinge

3 x 10

D2

Wide Stance Windmill

3 x 10

E1

KB Goblet Carry/March

3 x 1:00

E2

Single Arm KB Swing

3 x 10

F

Single Unders

1 x 5:00

Saturday
Week 1 Day 7

A

Standing Spinal Flexion & Extension

1 x 10

B

Standing Spinal Lateral Flexion

1 x 10

C

Standing Spinal Rotation

1 x 10

D

3 Way Hip Circle

1 x 10

E

Hip Wipers

1 x 10

6 Week KettleBell