Kettlebell Functional Workout Program For Everyone
Black Frog Fitness
Functional Fitness, Functional Training, Strength & Conditioning, EnduranceCoach Sav
Kettlebell master trainer specialized in functional training with 25 years of experience.
I have coached across the world (Italy, Australia, Indonesia,Singapore, Thailand, UAE) collecting certification and workshops in Personal training, kettlebell training, group training, strength and conditioning.
I currently lead workshops and release certificates for trainers for kettlebell level 1 & 2 in Dubai.
My workout programs aim to build functional strength, lean muscles, while improving the mobility, core strength posture and durability of the body, building skills and kettlebell techniques, with never boring sessions that progressively challenge my clients.
My goal for my clients is to build lean muscles while staying durable, injury and pain-free over the years and decades especially for business professionals who don't have motivation or time to dedicate to fitness and struggle to reach their goals.
Prep
A
Warm Up
World's Greatest Stretch - 2 each side Downward Dog Opposite Ankle Reach - 2 sets of 8 each side
B
Bird Dog
2 x 20
C
Low Plank to Pike
2 x 15
D
Single KB Deadlift
4 x 10
E
Single KB Single Leg Deadlift
3 x 8
F
Double KB Low Row
4 x 15
G
BW Superman into Sub-Scapula
4 x 15
H
KB Kneeling Bicep Curls
4 x 10
Stretch
I
Hamstring Stretch Thread the Needle Child's Pose
Warm Up
A
2 World's Greatest Stretch each side 2 Frog Squats
B
Knee Tuck to Hip Raise
2 x 15
C
Bodyweight Walking Lunges
3 x 20
D
KB Goblet Split Squat
3 x 10
E
Sumo Squats
3 x 20
F
KB Deficit Push Ups
4 x 10
G
Half Kneeling Goblet Press
3 x 6
Stretch
H
Hip Flexor Stretch Scorpion Reach Stretch
Warm Up
A
2 World's Greatest Stretch each side Wipers - 2x20 total reps Hip Rocks - 2x20 total reps
Circuit
B
Repeat the following exercises for 4 rounds: 20 KB Marches each side 15 KB Swings 10 Goblet Push Press 10 KB Goblet Clean 8 KB Diagonal Plank Reaches each side Rest 30-45 seconds between exercise, rest 90 seconds after each round.
Stretch
C
Hip Flexor Stretch 90/90 Stretch Child's Pose Elevated Pigeon Stretch Downward Dog
Sav Rana
25 year of master kettlebell experience specializing in functional fitness Coached all around the world in Italy, Australia, Indonesia,Singapore, Thailand, and UAE
Start your journey to a stronger, more resilient you with the kettlebell program that keeps you building your fitness and life-long kettlebell skills from Day 1!
Get Kettlebell Functional Workout Program For Everyone