6W BellBorn Basics
Ruben Cadet
Functional Fitness, Functional Training, Strength & Conditioning, General FitnessThis 6-week program is designed to help you break into your kettlebell journey with confidence and clarity. You’ll learn foundational movements that will get your upper body and lower body strong—so you can move, feel, and perform like an athlete.
You’ll build full-body strength, increase energy, and train with purpose—all through simple, time-efficient workouts.
This isn’t about burning out or chasing perfection. It’s about building real strength that carries over into everyday life, starting to sculpt a body you love, and getting you ready for more advanced, high-intensity kettlebell programs.
Prep
A
Dynamic Warm-up
⏱ 45 sec work / 15 sec rest ✔️ Jumping Jacks ✔️ Bodyweight Squats ✔️ Forward Leg Raise (Right) ✔️ Forward Leg Raise (Left) ✔️ Jumping Jacks (again) Total Time: 5 minutes Goal: Get warm. Get ready. Go. 🔥
B
Swing (2H)
C
KB 2H Hand Clean
D
Two-Hand Push Press
E
Goblet Squat
F
Pushups (Neutral)
Prep
A
Dynamic Warm-up
⏱ 45 sec work / 15 sec rest ✔️ Jumping Jacks ✔️ Bodyweight Squats ✔️ Forward Leg Raise (Right) ✔️ Forward Leg Raise (Left) ✔️ Jumping Jacks (again) Total Time: 5 minutes Goal: Get warm. Get ready. Go. 🔥
B
Swing (2H)
C
KB 2H Hand Clean
D
Two-Hand Push Press
E
Goblet Squat
F
Pushups (Neutral)
Conditioning
A
Active Recovery
Active Recovery Day Duration: 15–30 minutes of movement Options: Walk · Jog · Run · Bike · Row · Swim · Bodyweight Workouts at Home Key Tips: Keep it light and steady—this isn’t a workout, it’s a recovery session Focus on mobility, circulation, and breath You should feel better after, not drained Move with intention, not intensity.
Prep
A
Dynamic Warm-up
⏱ 45 sec work / 15 sec rest ✔️ Jumping Jacks ✔️ Bodyweight Squats ✔️ Forward Leg Raise (Right) ✔️ Forward Leg Raise (Left) ✔️ Jumping Jacks (again) Total Time: 5 minutes Goal: Get warm. Get ready. Go. 🔥
B
Swing (2H)
C
KB 2H Hand Clean
D
Two-Hand Push Press
E
Goblet Squat
F
Pushups (Neutral)
Conditioning
A
Active Recovery
Active Recovery Day Duration: 15–30 minutes of movement Options: Walk · Jog · Run · Bike · Row · Swim · Bodyweight Workouts at Home Key Tips: Keep it light and steady—this isn’t a workout, it’s a recovery session Focus on mobility, circulation, and breath You should feel better after, not drained Move with intention, not intensity.
Prep
A
Dynamic Warm-up
50 jumping jacks 50 body squats 50 pushups Modify to your level. Take rest as needed. Lets get to work team.
B
Swing (2H)
C
Hang Squats
D
KB 2H Row
E
High Knees (Goblet Hold)
F
Sit-Ups
Conditioning
A
Active Recovery
Active Recovery Day Duration: 15–30 minutes of movement Options: Walk · Jog · Run · Bike · Row · Swim · Bodyweight Workouts at Home Key Tips: Keep it light and steady—this isn’t a workout, it’s a recovery session Focus on mobility, circulation, and breath You should feel better after, not drained Move with intention, not intensity.
Ruben Cadet
Here to serve you—as a passionate Kettlebell fitness coach who understands the importance of movement, strength, and living a pain-free, fulfilling life.
BellBorn: Foundations is your first step toward building lasting strength, energy, and confidence. With a clear, simple system designed for beginners, you’ll develop the skills and habits to move better, feel stronger, and unlock your full potential. Star
Get 6W BellBorn Basics
Johnny Ventura
Firefighter
Verified Athlete"I was new to kettlebells and worried I wouldn’t get it right. Empower BellBorn: Foundations broke everything down perfectly. In just a few weeks, I felt stronger, more energized, and confident in my movements. This program set me up for long-term success!"
Coach Cadet
Coach, Firefighter, Father
Verified Athlete"Empower BellBorn helped me rebuild strength after years of neglecting fitness. The focus on foundational movements made a huge difference, and now I’m ready for more advanced training with zero intimidation. This program works.""
Dustin
Athlete, Father
Verified Athlete"The workouts are simple but effective, and I loved how they fit into my busy schedule. After six weeks, my posture improved, my pain decreased, and I had more energy to keep up with my kids."
