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Cardwell Kettlebell Community

Zac Cardwell

Functional Fitness
Coach
Zac Cardwell

The Cardwell Kettlebell Community is a live, ongoing training team for anyone who wants to get stronger, move better, and build lasting fitness — with minimal equipment and maximum results. All you need is a kettlebell and the willingness to put in the work.

$49 / mo
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What you get every month:
✅ Weekly programming delivered straight to your TrainHeroic app. Science-backed training built by a coach with an Masters of Science in Kinesiology. Strength, conditioning, and mobility — all in one. Group chat to ask questions, share wins, and stay accountable. Weekly check-ins to keep you on track. Monthly live Q&A with Coach Cardwell directly
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Who this is for:
— Busy people who want an efficient, effective training program — Athletes looking to build strength and endurance outside the gym — Anyone who owns a kettlebell and doesn't know what to do with it — People who are tired of guessing and want a real coach in their corner
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Who this is NOT for:
— People looking for a quick fix — Anyone not willing to show up consistently
Features
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Programming 7 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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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Kettlebell // Resistance Bands
Recommended
Box, bench, or step
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Front, right, left plank

2 x 30

C1

Tib Raises

3 x 12

C2

BW Calf Raises

3 x 12

D

Kneeling Birddog

E

BW or DB 30 second Squat

4 x 2

F1

KB Reverse Lunge and Knee Drive

4 x 6

F2

Lateral Lunge

4 x 6

Recovery

G

Static Stretch

Follow along with video!

Monday
Week 1 Day 2

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Front, right, left plank

2 x 30

B2

Band Shoulder Warm-up

2 x 5

C

DB Plank Pull-through (keep hips still)

3 x 5

D1

KB Bent Over Rows

4 x 8

D2

KB High Pulls

4 x 8

E1

KB Eccentric Curls

4 x 6

E2

KB Halos

4 x 4

Recovery

F

Static Stretch

Follow along with video!

Tuesday
Week 1 Day 3

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Front, right, left plank

Recovery

C

Static Stretch

Follow along with video!

Wednesday
Week 1 Day 4

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Front, right, left plank

2 x 30

B2

Band Shoulder Warm-up

2 x 5

C1

BW Decline Push-ups

4 x 6

C2

KB Pressout

4 x 6

D1

BW Diamond Push-ups

4 x 5

D2

KB Kneeling Reverse Wood Chops

4 x 6

E

BW Ab Walk-outs

4 x 3

Recovery

F

Static Stretch

Follow along with video!

Thursday
Week 1 Day 5

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Front, right, left plank

2 x 30

C1

Tib Raises

3 x 12

C2

BW Calf Raises

3 x 12

D1

BW Clamshells

4 x 8

D2

BW or DB Bench Pistol Squat

4 x 6

E1

KB Deadlifts

4 x 6

E2

KB Curtsey Lunge

4 x 5

Recovery

F

Static Stretch

Follow along with video!

Friday
Week 1 Day 6

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B

Front, right, left plank

Recovery

C

Static Stretch

Follow along with video!

Saturday
Week 1 Day 7

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Front, right, left plank

2 x 35

B2

Band Shoulder Warm-up

2 x 5

C1

KB High Pulls

4 x 8

C2

KB Kneeling Reverse Wood Chops

4 x 6

D1

KB Birddog Rows

4 x 6

D2

KB Single Arm Eccentric Curls

4 x 4

E

KB Deadbugs

1 x 50

Recovery

F

Static Stretch

Follow along with video!

Coach
More from Zac Cardwell
coach-avatar Zac Cardwell

-Married, proud father of 2 -High School PE and Weight Training Teacher -Wrestling Coach -Masters of Science in Kinesiology -Bachelor of Science in Exercise and Sport Science -Former D1 Wrestler at Oregon State University -4x State Champ in Wrestling

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Stronger. Leaner. Smarter Training.

This isn't just another workout - its a system build to get you real results with just one kettlebell.

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FAQs
How long are the workouts?
Workouts generally last 45-60min depending on the amount of time you rest between sets and if you choose to do the static stretching at the end of each workout!
Who is this training for?
— Busy people who want an efficient, effective training program — Athletes looking to build strength and endurance outside the gym — Anyone who owns a kettlebell and doesn't know what to do with it — People who are tired of guessing and want a real coach in their corner
Do I just need one kettlebell, or should I have a couple?
One kettlebell will work just fine, but the more options you have the better. If you don't have a kettlebell and are looking to get one, here's what I recommend: Beginner Women: 18 - 26lbs, Beginner Men: 26 - 35lbs, Intermediate/Advanced Women: 26 - 44lbs, Intermediate/Advanced Men: 35 - 62lbs
What should I do first: CKC or the 6 Week Kettlebell Training Program
It is recommended that you purchase the 6 Week Kettlebell Training Program first, then you can join the community after! The Kettlebell Program will help you get comfortable using a kettlebell for your workouts, then once you finish you can continue with the CKC!
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When you join a team you’re getting more than programming, you’re joining an online community.

Cardwell Kettlebell Community
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Cardwell Kettlebell Community
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Cardwell Kettlebell Community
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Cardwell Kettlebell Community
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