Get Storm Fit
Learning Kettlebells is a beginner friendly 8 week program that will help you sharpen and expand your skill with the bell. In these 8 weeks you'll break down the swing, clean, and turkish get up so you can feel confident to implement these moves into any of your workouts on your own. Along with learning some new tricks, you'll also get 3 full body strength training workouts, and 1 day of ab work paired with conditioning to increase your aerobic capacity. This program can be used by a beginner who needs direction in the gym and wants to learn basic movement patterns, or an experienced lifter that wants to add more variety to their routines with a kettlebell. Enjoy!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Tabletop Breathing
2 x 5
B1
Low Plank
2 x 0:30
B2
Prying Squat
2 x 0:30
B3
Lying Arm Bar - Lvl 1
2 x 20
C1
Low Squat Hold
2 x 20
C2
Front Squat w/ Breathing
2 x 5
C3
Floating Clean
2 x 5
D1
KB Goblet Squat
3 x 10
D2
Pull Up or Inverted Row
3 x 10
D3
Banded Heel Taps
3 x 10
Circuit
E
x3 rounds each A. Bench Jump Ups B. Tuck Ins Perform each exercise for 30 seconds, resting for 15 seconds in between. Repeat each exercise for 3 rounds alternating for 6 total rounds. (Ex. bench jumps for :30, rest for :15, tuck ins for :30, rest for :15, back to bench jumps, rest :15, etc....)
A
90/90 Breathing
2 x 5
B1
High Plank
2 x 30
B2
Rolling 90/90 Bridge
2 x 10
B3
Lying Pullovers
2 x 10
C1
Swing Set Up Hold
2 x 30
C2
Swing Drags
2 x 5
D1
Eccentric Deadlift
3 x 10
D2
KB Chest Press
3 x 10
D3
Farmer Carries
3 x 30
Circuit
E
x3 rounds each A. Banded Bodyweight Skis B. Banded Deadlift Hold Perform each exercise for 30 seconds, resting for 15 seconds in between. Repeat each exercise for 3 rounds alternating for 6 total rounds. (Ex. Skis for :30, rest for :15, deadlift hold for :30, rest for :15, back to skis, rest :15, etc....)
A
Box Overhead Breathing
2 x 5
B1
Split Squat Hold
2 x 15
B2
Wall SL Deadlift Hold
2 x 15
B3
Kneeling Arm Bar
2 x 5
C1
TGU Rollup
2 x 10
C2
Bear Toe Taps
2 x 20
D1
Racked Reverse Lunge
3 x 10
D2
SA Shoulder Press
3 x 10
D3
Bird Dog - Lvl 1
3 x 10
A1
Arms Out Russian Twist
3 x 20
A2
Reverse Crunch Lvl 1
3 x 12
A3
Pullover Reaching Crunch
3 x 12
A4
Penguins
3 x 20
Circuit
B
Conditioning Pick any cardio equipment you'd like (tread, stair master, rower, bike, etc) Warm up 2-3mins 8min low intensity 2min high intensity repeat for 3rounds take ~2-5 minutes to cool down with whichever activity you're doing Example: Warm up with walk then, fast walk/jog on treadmill at speed 4 for 8 mins, run at speed 6 for 2 mins. repeat 2 more times) Whatever you decide to do, remain consistent with the efforts as the higher intensity intervals will get longer with shorter active recovery. Find a starting point that will allow for recovery but will keep your HR elevated. Working below fatigue levels.
