Club Kettlebell
Empower Fitness and Wellness LLC
Strength & Conditioning, Functional Fitness, Functional Training, Mobility, General Fitness, Women's Training, Speed, Plyometrics, OtherClub Kettlebell is a written online program and kettlebell membership that will help you train to become a stronger and more agile human. In Club KB you will learn to transform your workouts into intentional training sessions.
My goal is to help you become and see yourself as a stronger, more powerful adult athlete because yes, we can and should all move like and feel like athletes. As humans, our fitness routines should enhance the quality of our lives & help us do the things we love in life for longer.
Club Kettlebell is created for the intermediate mover who has already learned the kettlebell swing, clean, snatch, and Turkish get up. If you feel confident in these skills + have mastered the squat, deadlift, and press, this program is for you.
Club KB will take your training to the next level. Expect to practice these basics, learn and build more advanced KB skills, and build strength using the kettlebell.
Club Kettlebell includes- ‣4 training sessions/week ‣Access to a 1:1 chat with me, group chat with the team, demo videos, and written and/or verbal cues for each exercise ‣Record and track your workouts so you can track yourself getting stronger and more conditioned
A1
Kang Squat
3 x 5
A2
Turkish Get Up (cues)
3 x 1
B
Jump Rope
5 x 0:45
C1
Single Arm KB Dead Clean/Jerk/Dead Snatch
5 x 5
C2
Continuous Swings (cues)
5 x 5
D1
Double Front Rack Reverse Lunge - Single Side
3 x 10
D2
Apex Hold in Chin Up
3 x 3
E1
KB Snatch (RKC Snatch with Transfer)
10, 5, 3
E2
Bicycle Crunch with Iso Hold
3 x 0:30
A1
Turkish Get Up (cues)
3 x 1
A2
Jump Rope
3 x 0:30
B1
KB Goblet Squat (written cues)
4 x 10
B2
Complex: Double Gorilla Row to Double Dead Clean - with coaching
4 x 3
B3
Reset Swings
4 x 5
B4
Alternating Strict Press Ascending Ladder
4 x 6
C
Box Breathing - Instructions
1 x 2:00
A
Fall Program Week 2
A1
Half Kneeling Windmill (audio)
2 x 5
A2
Single Leg RDL with Goblet Iso Hold
2 x 5
B1
A Run
3 x 0:20
B2
Complex: Single Arm Push Press/Viking Press/Thruster x3
3 x 1
C
Trap Bar Deadlift with KBs or Trap Bar (audio)
1 x 10
D
Trap Bar Deadlift with KBs or Trap Bar (audio)
4 x 6
E1
Strict Pull Up (Tactical Grip)
60, 40, 40, 20
E2
Single Arm Strict Press
4 x 3
F1
Eccentric Pistol Squat to Box/Bench
2 x 10
F2
Bottoms Up Clean to Iso Hold
2 x 5
F3
KB Windmill (coaching in video)
2 x 3
A1
Arm Bar (explained + demo)
2 x 1:00
A2
Prying Goblet Squat with Explanation
2 x 0:30
A3
Buttress in Tall Plank
2 x 5
B
4-Way Drill (audio)
2 x 1:00
C
Single Arm Swings (with Coaching)
10 x 10
D
Turkish Get Up (cues)
10 x 1
E1
Kneeling Bicep Curl
2 x 12
E2
KB Skull Crusher
2 x 12
E3
Staggered Chop with Band
2 x 12
A1
Tall Plank Saw
2 x 0:30
A2
Split Squat Iso with OH Active Band Pull
2 x 0:30
A3
Prying Goblet Squat with coaching
2 x 0:30
B1
Pogo Jumps
3 x 0:20
B2
Complex: Single Arm Dead Clean/Hang Clean/Squat Clean/Hang Squat Clean
3 x 1
B3
Triphasic Push Up
3 x 3
C1
Single Arm Front Rack Squats
12, 8, 5
C2
Single Arm Row in RDL Stance
12, 8, 5
D1
Goblet Clean to Squat
5, 4, 3, 5, 4, 3
D2
Single Arm Lying Floor Press (legs straight)
5, 4, 3, 5, 4, 3
D3
Push Up with Hold
5, 4, 3, 5, 4, 3
Conditioning
A
Zone 2 Cardio
Zone 2 training means working at 60-70% of your max heart rate. This is also known as "fat burning" cardio vs. working at higher intensities (you get plenty of that is main lifting/conditioning sessions). To calculate your zone 2 HR- 220 - your age, then find 60-70% of that number Zone 2 = 60-70% of max heart rate E.g. 220-30 years = 190, 190 is your max HR 60% of 190 = 114bpm 70% of 190 = 133bpm Zone 2 cardio = keep HR between 114bpm-133bpm Goal = muscle recovery, low intensity cardio, move and elevate HR slightly Examples of low intensity steady state cardio include a long walk or hike, a moderate jog, steady swim, steady row or ski erg, or steady bike ride. Play a sport--go golf, play tennis, etc. The science: "Zone 2 or low HR training is also one of the best tools we have to achieve metabolic health and longevity. Low, zone 2 heart rate cycling, swimming, rowing, and running are also key to improving performance and minimizing the risk of developing stress-related injuries and overtraining...This post is for athletes looking to improve their training and performance, and it is also for non-athletes who simply want to live longer. Exercising in Zones 1 and 2 will improve your mitochondrial number, function, flexibility, efficiency, and fitness." Taken from an article written by Howard J. Luks, MD PS we are all athletes. Train and recover like one. Enjoy today.
Amanda Hoffman, CPT, RKC, RYT
Hi! I am obsessed with helping humans feel strong, capable, and pain-free in their bodies by training with kettlebells. My goal is to help you see yourself as a stronger and more powerful adult athlete, because yes, we can and should all move like and feel like athletes. I train you how to move better IN yourTRAINING so that you can do the things you love IN your LIFE for longer.
"After training with Amanda and kettlebells for the entirety of this year, there’s no way I would go back to training any other way. I am the strongest I have ever been, and I’ve never felt better."
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Marie P.
Club KB Team Member
Verified Athlete"I never felt my strength and my skills improve as they do with Club KB. I feel strong and proud to be improving day by day.The programming is perfect. I'm always super excited to look at my day of training the day before i will do it."
Eleni K.
Club KB Member
Verified Athlete"AHT Club as changed is a life changer! Working with Amanda improved my overall strength, my confidence in my skills and in general, my mobility and my flexibility! I'm always excited for the next training!"
Brittany G.
Club KB Member
Verified Athlete"I've seen serious strength gains, I feel better and I move better! The programing is fun and challenging! Amanda has done an amazing job providing written directions and video tutorials so you know exactly what to do and she's always there to answer any questions you may have!"
When you join a team you’re getting more than programming, you’re joining an online community.
Club Kettlebell
Club Kettlebell
Club Kettlebell
