Kettlebell Hell Volume 2

The Hard Way Fitness

General Fitness
Coach
Stephen Mooney

Kettlebell Hell Volume 2 by Hard Way Fitness is a 12-week training program designed to build strength, endurance, and mobility using only kettlebells and calisthenics following on from Volume 1. Each week provides a unique and effective workout experience, with a mix of strength training, endurance training, mobility and stretching, and cardio-focused workouts. Every workout includes a warm-up and cool-down, as well as progressions and regressions for every exercise, so you can tailor the program to your individual fitness level.

In addition, each week features a bonus workout challenge in the form of an AMRAP, chipper, METCON, or ladder exercise, giving you even more opportunities to test your limits and have fun with your training. And to keep you motivated and inspired, each week also includes a personal anecdote or quote to encourage you on your fitness journey.

With Kettlebell Hell Volume 2, you'll gain physical strength and endurance, mental toughness, and discipline. Get started today and join the community of Hard Way Fitness on TrainHeroic!

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Unleash Explosive Power
Dive into a regimen that not only focuses on muscle strength but also hones the explosive power and athleticism in you. By emphasizing kettlebells and calisthenics, you'll engage both fast-twitch and slow-twitch muscle fibers for a comprehensive power build.
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Two Hell Weeks Challenge
Experience the intensity spikes with two dedicated Hell Weeks, one at the mid-point and another concluding the programme. These METCON-rich weeks are meticulously designed to push your boundaries, ensuring you break plateaus and see tangible progress.
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Master Movement Fundamentals
At the heart of this program is the emphasis on the core fundamental movements of exercise. Whether you're a beginner or a seasoned athlete, refining these foundational movements ensures longevity, reduces injury risk, and maximizes the efficiency of every workout.
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Dynamic Training Fusion
Kettlebell Hell Volume 2 is not just another kettlebell program. It synergistically fuses various training methodologies, blending the raw power of kettlebells with the bodyweight mastery of calisthenics, ensuring every muscle group gets the attention it deserves.
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Structured 12-Week Journey
Designed with precision, this 12-week journey is split into two phases, each building upon the other. With four dedicated workouts per week, participants will find a balance between challenge and recovery, ensuring sustainable growth and remarkable transformation.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a 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
Kettlebells: You'll need a set of kettlebells ranging in weight // Exercise bands // Access to any cardio equipment
Recommended
Weighted Vest if you're a badass // Sandbag(s)
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Goblet Squat

3 x 12 @ 61.73 kg

B

Single Leg RDL

3 x 10 @ 52.91 kg

C

1-Arm KB Row

3 x 6 @ 28 lb

D

Close Grip Push-Up

3 x 8

E

Double KB Clean & Jerk

3 x 6 @ 35.27 kg

F

KB Single Arm Floor Press

3 x 6 @ 35.27 kg

G

Kettlebell Halo

2 x 10 @ 35.27 kg

H

Bottom Up KB Press

3 x 5 @ 26.46 kg

I

Parallette L-Sit Hold

3 x MAX

Monday
Week 1 Day 2 Bit of a METCON

A1

KB swings

20, 19, 18, 17, 16, 15, 14, 13, 12, 11 @ 61.73 kg

A2

Goblet Squat

11, 12, 13, 14, 15, 16, 17, 18, 19, 20 @ 61.73 kg

Tuesday
Week 1 Day 3

Active Recovery Day

A

To take your performance to the next level, we recommend supplementing your full body kettlebell and bodyweight training with additional workouts. But don't worry, we're not trying to push you over the edge - just a little extra to help you become your strongest self. Here are some suggestions to consider: Conditioning Work: We challenge you to step up your conditioning game on your off days and take your cardiovascular endurance to the next level. Activities like running, cycling, swimming, or jumping rope will get your heart pumping and your body sweating. Mobility and Flexibility Work: To prevent injuries and improve your range of motion, we encourage you to incorporate mobility and flexibility work into your routine. Stretching, foam rolling, and yoga can help you loosen up those tight muscles and improve your overall mobility. Strength Training: If you want to target specific muscle groups or areas of weakness, we suggest adding some additional strength training work to your routine. Exercises like pull-ups, push-ups, lunges, or squats can help you build muscle and improve your overall strength. Active Recovery: Recovery is just as important as training, so on your off days, we recommend engaging in active recovery. Taking a long walk, doing some light yoga, or going for a swim can help improve blood flow, reduce soreness, and enhance your overall recovery. At Hard Way Fitness, we believe that consistency and hard work are the keys to achieving your fitness goals. So push yourself to the limit and don't be afraid to challenge yourself with new activities and training methods.

Wednesday
Week 1 Day 4

A

Gorilla Row

3 x 5 @ 61.73 kg

B

DB Floor Press

3 x 5 @ 61.73 kg

C

1-Arm KB overhead press

3 x 6 @ 35.27 kg

D

Hand Release Push-Up

3 x MAX

E

KB swings

33, 34, 33 @ 61.73 kg

F

Dual KB Front Rack Hold

1:00, 0:45, 0:30

G

Kettlebell Halo

3 x 10 @ 26.46 kg

H

One-arm Forward Back KB Lunge

3 x 0:30 @ 35.27 kg

Thursday
Week 1 Day 5 Have Another METCON

A1

KB Snatch

1 x 20 @ 35.27 kg

A2

Burpee

1 x 10

B1

Kettlebell Single Arm Clean

1 x 20 @ 35.27 kg

B2

Burpee

1 x 10

C1

KB Squat to High Pull

1 x 20 @ 35.27 kg

C2

Burpee

1 x 10

D1

Single Arm Russian KB Swing

1 x 50 @ 35.27 kg

D2

Burpee

1 x MAX @ 5:00

Friday
Week 1 Day 6

Active Recovery Day

A

To take your performance to the next level, we recommend supplementing your full body kettlebell and bodyweight training with additional workouts. But don't worry, we're not trying to push you over the edge - just a little extra to help you become your strongest self. Here are some suggestions to consider: Conditioning Work: We challenge you to step up your conditioning game on your off days and take your cardiovascular endurance to the next level. Activities like running, cycling, swimming, or jumping rope will get your heart pumping and your body sweating. Mobility and Flexibility Work: To prevent injuries and improve your range of motion, we encourage you to incorporate mobility and flexibility work into your routine. Stretching, foam rolling, and yoga can help you loosen up those tight muscles and improve your overall mobility. Strength Training: If you want to target specific muscle groups or areas of weakness, we suggest adding some additional strength training work to your routine. Exercises like pull-ups, push-ups, lunges, or squats can help you build muscle and improve your overall strength. Active Recovery: Recovery is just as important as training, so on your off days, we recommend engaging in active recovery. Taking a long walk, doing some light yoga, or going for a swim can help improve blood flow, reduce soreness, and enhance your overall recovery. At Hard Way Fitness, we believe that consistency and hard work are the keys to achieving your fitness goals. So push yourself to the limit and don't be afraid to challenge yourself with new activities and training methods.

Coach
coach-avatar Stephen Mooney

Founder , Head Coach at the Hard Way Fitness, Army Reservist, Muay Thai Fighter, father of two, Financial Services Professional and generally a bit of a lunatic.

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Do it the Hard Way

Transform your fitness with Kettlebell Hell Volume2 by Hard Way Fitness. This 12-week program uses kettlebells and calisthenics to build strength, endurance, and mobility.

Get Kettlebell Hell Volume 2
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FAQs
Is this program suitable for complete beginners?
Ideally, participants should have a basic grasp of kettlebell and calisthenics exercises. However, with modifications provided, even novices can find a comfortable start and gradually progress.
Do I need any equipment besides kettlebells?
Primarily, kettlebells and your own body weight are utilized. However, having resistance bands and a sturdy bar for pull-ups can enhance your experience.
How intensive are the 'Hell Weeks'?
Hell Weeks are crafted to challenge you beyond regular workouts. While more demanding, they are pivotal in gauging your progress and pushing boundaries.
Can I incorporate other workouts while following this?
Given the intensity, it's recommended to follow this program exclusively. If you wish to add other routines, ensure they don't impede your recovery.
Are there nutritional guidelines included?
While this program emphasizes workouts, nutrition plays a crucial role. Pairing with a balanced diet enhances results, though specific guidelines aren't provided.
What if I miss a day or two due to unforeseen circumstances?
Life happens. If you miss a session, resume where you left off. Consistency is key, but flexibility ensures sustainability.
The Proof
verified-athlete-avatar Jeff

It's all you need

Verified Athlete

""Big lifts, big numbers, and big gains. Having a plan tailored to me is an Awesome feeling, TrainHeroic shows me how I['m doing and combining the Hardway Fitness & TrainHeroic have given me a great awareness of my ability and my potential, kept me very motivated to stay on track.""

verified-athlete-avatar Susan

Rugby Player

Verified Athlete

""Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience.""

verified-athlete-avatar Agnieszka

Fitness Addict, Mother of 2

Verified Athlete

""I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough.""

Kettlebell Hell Volume 2