Peter Forneck KCA
12 Weeks of Kettlebells & Bodyweight
Test Day 1
Before Pics: front, back, side
MAX Swings in 5min
Rest 2-5min
MAX Push Up (on knees or toes)
12 Weeks of Training
Get 1-3 Days Rest before the Test Day
Test Day 2
MAX Swings in 5min
Rest 2-5min
MAX Push Up (on knees or toes)
After Pics: front, back, side
Features3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Body Weight Warm Up
Active Dynamic Warm Up 2 rounds of - Super slow push ups x 3 - Squats x 10
B1
Kettlebell Swing Soft Style
10 x 10
B2
Push up
10 x 10
Prep
A
Kettlebell Warm Up
Active Dynamic Warm Up 2 rounds of - Halo x 3 each way - Goblet Squat x 5 - Russian Kettlebell Swing x 10
B1
Plank Up
5 x 20
B2
Kettlebell Press
5 x 20
B3
Kettlebell Bent Over Row
5 x 40
B4
Superman
5 x 25
Conditioning
A
Body Weight Warm Up
Active Dynamic Warm Up 2 rounds of - Super slow push ups x 3 - Squats x 10
B
Kettlebell Swing Soft Style
1 x 280
