The purpose of this program is provide a guide by which you can be comfortable and confident using kettle bells as your primary modality or as a supplement to your primary means of training.
By using movement patterns, you will train your muscles as a group rather than as individuals; the way nature intended us to use them. Ex: We dont do curls to build our biceps... we do pulling movements to build our biceps AND our back muscles at the same time. Another hallmark of training movement patterns as opposed to particular muscles is the efficiency. Killing multiple birds with one stone. Our muscles are not meant to work in isolation, they are intended to be used in tandem with others. By training in this fashion we can go about optimizing our movement mechanics so that we can move and feel better.
Warm Up #1
A
5 minutes of dynamic stretching 2 sets of 10 air squats, 10 push-ups
B
KB Swings
10 x 3
C
KB Press
10 x 3
D
Hindu Push Ups
10 x 5
E
KB Deadlift
10 x 5
Cool Down
F
Stretching focusing on hamstrings, shoulders, and chest
Warm Up
A
5 minutes of mobility drills 2 sets of 10 lunges per leg
B
KB Rows
10 x 3
C
KB Goblet Squat
10 x 3
D
KB Cleans
8 x 3
E
Air Squats
3 x 20
Cool Down
F
Stretching focusing on quads, glutes, and back
Warm Up
A
5 minutes of light cardio (e.g., jump rope, jogging)
B
KB Halo
10 x 3
C
Mace 360s
10 x 3
D
Flutter Kicks
3 x 20
E
Turkish Get Up
3 x 5
F
Lunges
3 x 12
Cool Down
G
Stretching focusing on core, shoulders, hips, and lower back
Warm Up
A
5 minutes of dynamic stretches
Full Body Circuit
B
3 or 4 rounds of: KB Swings: 15 reps Push-Ups: 15 reps KB Goblet Squats: 12 reps Air Squats: 20 reps Flutter Kicks: 20 reps per side Finisher: 2 sets of Mace 360s or KB Cleans, 10 reps per side
Cool Down
C
Light stretching focusing on full body
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