AHT Club Kettlebell

Amanda Hudock Training LLC

Coach
Amanda Hudock CPT RKC

Club 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.

The workouts in Club KB are programmed based on functional training principles. This means every session will train the body as one unit, encourage you to move heavy weight, elevate the heart rate, enhance your mobility + stability, and allow you to practice skills that will help you enhance the quality of your life.

Club Kettlebell includes- ‣4 strength and conditioning sessions + 1 active recovery session per week ‣Access to a 1:1 private chat with me, group chat with others training with you, demo videos for every exercise, and written and verbal cues for every exercise ‣Ability to record and track your workouts so you can track yourself getting stronger and more conditioned

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Feel better in your daily life.
"Training with kettlebells has made me so much stronger and changed how I move day to day from getting out of bed to picking things up."
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Learn new skills.
"I love kettlebells because they require skill and concentration. They have made working out less mindless to me. Working out has become less about working out to get smaller, and more about training to gain strength and get better at the skill set that is kettlebells!"
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Train to improve your daily activities.
"The gains from this type of training have snuck up on me, like lifting a heavy suitcase into the carry-on compartment with ease, or lifting my six year old above my head to see something without a second thought. "
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Become stronger physically and mentally.
"I feel the strongest I’ve ever been and that’s helped not only with my body functionally, but also with my confidence."
Features
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Access to your coach
You will have access to a group chat to talk with other members on the team as well as a coach chat to talk with me privately.
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Programming 4 days per week
Three total body training sessions and one conditioning session.
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Exercise Demos
Demo videos linked to each exercise within each exercise.
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Detailed, expert instruction
Each session has written cues along with demo videos to explain any misconceptions, form cues, and technique as needed.
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Committed Teammates
A supportive community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
A personal trainer and community all in one.
Equipment
Required
Kettlebells // Resistance Band // Medicine Ball // Jump Rope
Recommended
Pull Up Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Mod Strength Day

Movement Prep/Activation

A

Complete the following for 1 set- Deadbug :30s Active straight leg raise x5L/5R Glute bridge with lat activation (resistance band) :45s Arm bar :60s Half kneeling pallor press x5L/5R

Dynamic Power/Skill

B

Complete 2 sets of the following. Work to activate the central nervous system, get the blood flowing + heart rate elevated, and focus to complete power work and skills with high intent for each rep. Jerk prep: complete a :20s front rack iso hold in 1/4 squat into :20s overhead hold in a 1/4 squat RPE 8 Single arm long press (squat to press) x3L/3R RPE 8 Rest :20s Broad jumps x5 Triphasic push up (3 reps, see "coach instructions" if you do not know what this is or read cues with video) Rest :20s

C1

Double Kettlebell Deadlift

10, 8, 6, 8, 10

C2

Push Up

2, 4, 6, 4, 2

D1

Single Leg RDL -- with pause, keep foot off ground

2 x 6

D2

3 Point Row

2 x 6

D3

Hanging Leg Lifts

2 x 10

D4

Half-Kneeling Rotational Med Ball Throw

2 x 10

KB Clean and Jerk EMOM - 10 minutes

E

Complete the following for 10 rounds (5 rounds on each arm by the end). Choose a bell that is heavy for you to strict press. The KB jerk is high force output, so you will be able to move something pretty heavy overhead. After completing the assigned exercise, you will rest for the remainder of the interval. When the next minute begins, complete the next assigned exercise. Odd minutes: Single arm dead clean x5L into jerk x5L RPE 8 Even minutes: Single arm dead clean x5L into jerk x5L RPE 8

Tuesday
Strength Complex HIIT

Activation

A

Activation, 2 sets- Beast buttress :30s World's greatest stretch x1L/1R Turkish get up x1L/1R, medium bell

Dynamic Power and Skill

B

Dynamic, x2 sets- Goblet cleans :30s into goblet march :30s - heavy bell A skip :20s Rest :20s Bottoms up clean x5L/x5R - light bell Loaded beast :45s Rest :20s Alternating single arm squat (1 rep L, 1 rep R, transfer through a swing/clean) Rest :45s between sets

C1

Complex: 2 Single Arm Cleans/1 Single Arm Strict Press/3 Single Arm Squats

5 x 1

C2

Pull Up (Tactical Grip)

C3

Single Arm Row in RDL

5 x 5

HIIT ~12 minutes

D

HIIT workouts get a bad rep, but they are great to do for conditioning, 1-2x/week, at short durations are effective and safe. When you get to choose what you do, you will enjoy it more. Pick something that challenges you and that you can have fun with. Choose to complete this by running on a treadmill, running outside, rowing, on the ski erg, swimming, walking/speed walking, indoor cycling bike, step climber, assault bike, etc. You can literally do these intervals on any equipment or outside. If you are not "running", still move at a "run" pace for :40s, think 75%-80% of your max, and a "sprint" pace for :20s, think 90% of your all out max. Prep for the higher intensity with a 3 min warm up at 30-50% of your max. E.g. if you choose to run, you would take this as a 3 minute jog. Complete 8 rounds of intervals on your choice of equipment or outside: 30s sprints, 1:00 walk Alternative option with bells: :30s medium bell 2-handed swings, 1:00 rest Finish 3-5 minutes cool down/walk.

E

Bretzel - Written Cues

1 x 1:00

Wednesday
LISS is Bliss

LISS

A

Choose a modality to move through for 30-45 minutes. Examples include a long walk or hike, a moderate jog, steady swim, steady row or ski erg, or steady bike ride. Try to refrain from interval training, heavy strength, and power work.

Thursday
Squat: A** to Grass

Movement Prep

A

Activation, 2 sets- Forearm plank saw :30s Prying squat with alternating thoracic rotation :30s Loaded beast x8 Goblet carry :60s Dynamic/CNS prep, 2 sets- Side to side pogos :15s Double front rack march :45s Forearm side plank with rotation :20sL/:20sR

B1

Jump Rope

2 x 0:15

B2

Alternating Goblet Clean with March

2 x 8

B3

Jump Rope

2 x 0:30

B4

Goblet Clean from Hike with Reset

2 x 8

B5

Jump Rope

2 x 0:45

B6

Squat Hold to Jump

2 x 3

B7

Jump Rope

2 x 1:00

B8

Incline Push Up

2 x 10

C1

Goblet Squat

4, 6, 8, 4, 6, 8

C2

Double Dead Cleans

4, 6, 8, 4, 6, 8

C3

Seesaw Press

4, 6, 8, 4, 6, 8

Finisher

D

Tabata 30's- Complete the following exercises in order for :30s, rest for :15s. I recommend setting a timer so you can move through exercises more fluidly. Complete 2 rounds total. Forward lunge with med ball fake throw L Single arm front rack forward lunge L Forward lunge with med ball fake throw R Single arm front rack forward lunge R Single arm plank row L Single arm plank row R Hand to hand swings with transfer

Friday
Swings and Things

Movement Prep/Activation

A

Complete the following for 2 sets- Kang squat :30s *hinge/squat/hinge/stand Tall plank with buttress :30s Double bell clean x3 into double bell overhead carry :60s

Swing, Snatch, and Windmill Prep

B

Complete 2 rounds- Half kneeling windmill x5L/5R RPE 5-6 Reset swing x5 RPE 8 Reset hike snatch x3L/3R RPE 6-7 Rest 1 minute between sets

C

Continuous Swings (cues)

6 x 10

D1

Staggered Stance Deadlift with 2 Bells

3 x 8

D2

Rotational KB Clean

3 x 4

D3

Reverse Lunge with Goblet Rotation

3 x 6

D4

Rotational KB Press

3 x 4

D5

Dead Snatch

3 x 3

Finisher: Time Under Tension - 12 minutes

E

Your goal by the end of the month is to complete the following movements without setting the bell down for 6 minutes. This week, begin to learn the movements and work 1 minute at a time. DON'T BE OVERWHELMED, LOL. Complete 2 rounds of the following in order- SWING/SQUAT/PUSH PRESS: Single arm swing L :20s Single arm front rack squat L :20s Single arm push press L :20s Rest:20s Single arm swing R :20s Single arm front rack squat R :20s Single arm push press R :20s Rest 1 min SWING/LUNGE/SNATCH: Single arm swing :20s L Single arm front rack reverse lunge L :20s Single arm snatch :20s L Rest :20s Single arm swing :20s R Single arm front rack reverse lunge R :20s Single arm snatch :20s R Rest 1 min SWING/LONG PRESS/WINDMILL: Single arm swing :20s L Single arm long press (squat to press) L :20s Single arm windmill:20s L Rest :20s Single arm swing :20s R Single arm long press (squat to press) R :20s Single arm windmill:20s R Rest 2 mins Repeat twice all the way through.

Saturday
Active Recovery and Mobility

Active Recovery

A

Complete the following movements- Turkish get up x1L/1R - light bell Seated halos x5L/5R - light bell *alternate each rep for 10 total Turkish get up x1L/1R - light bell Half kneeling halos x5L/5R - light bell *halo towards front kneeling leg Turkish get up x1L/1R - light bell Kneeling halos x5L/5R - light bell *alternate each rep for 10 total *focus on maintaining engaged core/glutes

Breathe

B

Complete 1 set- Bretzel :60sL/:60sR Hold this position for a minute on each side and focus on the breath.

Low Impact Cardio

C

Take 20-40 minutes to complete low intensity, steady state cardio. This could be a long walk, a low and consistent jog, a low impact bike ride, swimming, etc. Think, recovery while moving.

Coach
coach-avatar Amanda Hudock CPT RKC

A certified personal trainer and RKC kettlebell coach who is passionate about helping you unlock your potential through strength training.

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Client Testimonial:

"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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FAQs
Who is this program for?
Club KB is for anyone who wants to train with kettlebells to enhance their strength and athleticism. All abilities are welcome, but athletes should feel confident with basic skills and movements. Expect to train your squat, hinge, push, pull, carry, along with kettlebell specific skills.
How long are sessions?
Sessions are between 30 minutes and 60 minutes and will depend on the pace of each athlete.
Do I need equipment other than kettlebells?
You CAN work through training sessions with only kettlebells and bodyweight, but to get the most out of the sessions I recommend purchasing a medicine ball, a jump rope, a resistance band, and a pull up bar in a addition to bells.
How long is the program?
This is a monthly membership. You can join and leave at any time (although I hope you never leave!)
Why Club KB over any other program?
Club KB consists of training phases and progressive, intentional programming. Many online programs are short-term or random. Because Club KB's workouts build on one another, you will find yourself becoming stronger, faster, and more mobile than ever before.
Why is this program better than my gym membership or Class Pass?
You will learn to transform your workouts into training sessions. This is more than a "workout". This program will give you the tools you need to take your fitness to the next level. This is the next best to 1:1 training.
What size bells do I buy?
Females just starting out: x1 8kg bell x1-2 12kg bells x1 16-18kg bell -- Males just starting out: x1 16kg bell x1-2 20kg bells x1 24-28kg bell -- Females with more experience: x2 12kgs bell x1-2 16kg bells x1 24kg bell -- Males with more experience: x1 20kg bell x1-2 24kg bells x1 32-36kg bell
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When you join a team you’re getting more than programming, you’re joining an online community.

AHT Club Kettlebell
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AHT Club Kettlebell
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AHT Club Kettlebell
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AHT Club Kettlebell