New

Kettlebell Foundational Strength

Pat Damiano

Coach
Pat Damiano

This 6 week program is designed to help you build functional strength, conditioning and mobility using just a few kettlebells and your bodyweight!

This is all about you getting real world strength, moving better, feeling stronger and more confident by focusing on the fundamental kettlebell exercises - Swing, Clean & Press, Snatch and Turkish Get-Up. Of course with my famous complexes in the mix as well!

No thinking. No Guesswork.

If your joints feel beat up, your motivation comes and goes and you're tired of guessing what to do every workout - this is the program for you.

You'll get:

  • Joint friendly functional strength and mobility
  • Scalable workouts you can do at home, in limited space
  • Follow-along sessions so you're never training alone
  • Clear structure that removes decision fatigue
  • Guided recovery sessions
$79
Get Kettlebell Foundational Strength
benefit-image-0
Clear Structure
Remove decision fatigue. No more thinking. No More guesswork. Every workout has all your exercises, sets, reps, laid our for you! All you have to do is show up ready to work and I'll do the rest for you.
benefit-image-1
Joint Friendly Strength w/ Mobility
No more beating yourself into the ground with your workouts. Functional strength with mobility built in so you leave your workouts feeling refreshed, not destroyed.
benefit-image-2
Follow Along Workouts
Each workout has a follow along session included so all you have to do is click play and you're locked in. Im doing each workout right beside you pushing you, encouraging, teaching, coaching and guiding you through each workout. *Each workout has the written out version for those that prefer that*
benefit-image-3
Time Efficient
The days of commuting to a gym and doing hour long workouts just aren't realistic for you and your schedule anymore...and thats ok! You can get in incredible work with just 40 minute workouts, 4x a week from home!
Features
feature-icon
Programming 6 days per week
4 Strength workouts a week + 2 guided recovery days
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Each workout has a follow along option so you can do the workout along-side me and be pushed and coached like I'm right there in the room with you!
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Kettlebells
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Clean & Press Strength

A

Foundational Strength W1D1

B

Full Body Warmup

C

Kettlebell Clean & Press

5 x 5

D1

Kettlebell Goblet Hold Lunge

4 x 6

D2

Kettlebell Deadlift High Pull

4 x 15

D3

Kettlebell Farmers March/Carry

4 x 1:00

E1

Kettlebell Curls

3 x 15

E2

Leg Lift + Heels To Heaven

3 x 15

Monday
Double Complex Day

A

Foundational Strength W1D2

B

Full Body Warmup

C1

Zeus Complex (6 Rows, 5 Cleans, 4 Front Squats)

5 x 1

C2

Sit-up

5 x 15

D1

CODI Special Complex (5 Rows + 4 Swings + 3 Snatches)

5 x 1

D2

Side Plank Crunch

5 x 12

Tuesday
Stretch & Recover

A

Lower Body Stretch

Wednesday
Turkish Get-Up

A

Foundational Strength W1D3

B

Full Body Warmup

C

Kettlebell Turkish Getup

5 x 2

D1

Kettlebell Swing

5 x 12

D2

Push-Up

5 x MAX

E1

Kettlebell Cossack Squat

5 x 5

E2

Kettlebell Plank Drag

5 x 8

Thursday
Snatch Strength

A

Foundational Strength W1D4

B

Full Body Warmup

C

Kettlebell Snatch

5 x 5

D1

Kettlebell Strict Press

4 x 6

D2

Kettlebell Goblet Squat

4 x 10

D3

Kettlebell Single Arm Row

4 x 10

E1

Kettlebell Triceps Extentions

3 x 15

E2

Scissor Kicks

3 x 15

Friday
Stretch & Recover

A

Full Body Stretch

Coach
More from Pat Damiano
coach-avatar Pat Damiano

Kettlebell Coach

closer-image-1
closer-image-2
Come Join Us!

You've got enough on your plate already with work, kids, social life and everything else! Don't add making your own workouts to your mental load!

Get Kettlebell Foundational Strength
closer-image-3
FAQs
How many kettlebells do I need?
Ideally 3 (light, medium, heavy) - but you can get away with just 1!
How many workouts a week are there?
4
How long do the workouts take?
Roughly 40 minutes
What if I am new to kettlebells?
That's ok. The follow along workouts that are available in this program are a great way to learn and be coached throughout your workout!

More from Pat Damiano

programs
Kettlebell Foundational Strength
Join Today!