Dumbbells & Devotionals

Kyle Klotz

Strength & Conditioning
Coach
Kyle Klotz

This program is for anyone who is looking to challenge themselves physically and spiritually. This program is designed utilizing dumbbells, kettlebells, cables, bands and body weight to increase work capacity, gain strength, and/or regress to reinforce basic movement patterns.

Three days a week:

  • Full Body workout (45 min.-75 min.)

Three days a week:

  • 5-10 min. Devotional in the New Testament

Week 1: Parables in Matthew

Week 2: Parables in Mark

Week 3: Parables in Luke

Week 4: Miracles in John

  • 30 min. Walk (Prayer/Reflection)
$30
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Limited Equipment
This program only requires you to have dumbbells, kettlebells, and cable columns or bands. All of these can be accessible in your local public or private gym, home gym, or hotel fitness center.
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Free Devotional
When you sign up for this program you will be paying for the 4 weeks of programming. Every other day is a free devotional with reflection questions written by myself. We will look at three challenging parables a week written in Matthew, Mark, and Luke aw well as explore the miracles of God written in John in week 4. This is my way of investing in you spiritually as a follower of Christ.
Features
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Programming 6 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Cable Column and Weight Stack // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Full Body

Conditioning

A

Full Body Warm-Up

- Tempo Body Weight Squats x 8 (50X0) - Tempo Split Squats x 6 each side (30X0) - Body Weight Good Morning x 10 - Glute Bridges x 10 -World's Greatest x 8 each side -Down Dog Ankle Pumps x 10 ea. - Push-Up x 8 - Bear Position Hold x :30 -Plank Shoulder Taps x 8 each side

Conditioning

B

DB Complex (HC/FS/OHP)

4 Rounds: (Pick a weight that you can easily Overhead Press) DB Hang Clean x 3 DB Front Squat x 3 DB Over Head Press x 3 60s rest between rounds

C1

DB Goblet Squat

4 x 12

C2

DB Single Arm Bench Press

4 x 10

C3

Suitcase Step-Ups

3 x 8

C4

Chest-Supported DB Row

3 x 6

D1

DB Lunges

2 x 12

D2

DB Front Raise

2 x 15

D3

DB Single Arm Overhead Sit Up

2 x 8

D4

Side Plank + Row

2 x 8

Monday
"Salt and Light" Matthew 5:13-16

A

Walk

1 x 30:00

Tuesday
Full Body

Conditioning

A

Full Body Warm-Up

- Tempo Body Weight Squats x 8 (50X0) - Tempo Split Squats x 6 each side (30X0) - Body Weight Good Morning x 10 - Glute Bridges x 10 -World's Greatest x 8 each side -Down Dog Ankle Pumps x 10 ea. - Push-Up x 8 - Bear Position Hold x :30 -Plank Shoulder Taps x 8 each side

Conditioning

B

DB Complex (HS/SJ/RL)

4 Rounds: Pick a weight you can easily Hang Snatch DB Single Arm Hang Snatch x 3 each side DB Split Jerk x 3 each side DB Reverse Lunge x 3 each side

C

DB Bench Press

8, 6, 6, 5, 5, 5

D1

DB Rear Foot Elevated Split Squat

4 x 8

D2

1-Arm DB Row

4 x 10

D3

DB RDL

3 x 8

D4

1/2 Kneeling Single Arm DB OH Press

3 x 6

Wednesday
"The Lost Sheep" Matthew 18:10-14

A

Walk

1 x 30:00

Thursday
Full Body

Conditioning

A

Full Body Warm-Up

- Tempo Body Weight Squats x 8 (50X0) - Tempo Split Squats x 6 each side (30X0) - Body Weight Good Morning x 10 - Glute Bridges x 10 -World's Greatest x 8 each side -Down Dog Ankle Pumps x 10 ea. - Push-Up x 8 - Bear Position Hold x :30 -Plank Shoulder Taps x 8 each side

B1

Chin-Up

4 x MAX

B2

KB Deadlift

4 x 6

C1

American KB Swing

4 x 8

C2

Incline DB Bench Press

4 x 12

D1

Push-Up

3 x 12

D2

Seated Cable Row

3 x 8

D3

Band Face Pull

3 x 12

D4

DB Reverse Lunge

3 x 6

Friday
"The Unmerciful Servant" Matthew 18:21-35

A

Walk

2 x 30:00

Coach
More from Kyle Klotz
coach-avatar Kyle Klotz

I am a college strength and conditioning coach, but I have experience working with high school, college, and professional athletes in various settings. I specialize in athletic performance, but have experience working with general population and enjoy the journey of long-term physical development. I am an open book, and hope to be a helpful resource in your fitness journey.

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My Vision

It is my hope that each person who does this program will attain a new found physical and spiritual strength. To me, physical and spiritual strength are built on the daily discipline it requires to continue moving forward regardless how challenging somethi

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FAQs
Can I do this program if I am new to training?
Absolutely, this program is based on basic movement patterns that allows you to learn at your own pace by setting your own weights initially while also having written guidance on how to progress.
Can I do this program if I am an experienced lifter?
Definitely, I have personally used this program and others like it to unload after long, advanced, heavy training cycles. It is aerobic capacity based so it makes for a good program when you need time to recover.
What happens when I am done with this program?
If you like this program and want more like this, join our Kingdom Strength TEAM. This is where I will write the weekly training program, you will have daily bible readings, a remote training and spiritual community that will support one another their daily physical and spiritual walk.
Do I have to be a follower of Christ?
Not at all, if all you want is a dumbbell focused program and do not wish to do the readings this program is still for you. However, I do still recommend doing the 30 minute walk every other day.

More from Kyle Klotz

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