SheBeast Power Kettlebell Program

Bonoli Inc

Weightlifting, Strength & Conditioning, Functional Fitness, Functional Training, Women's Training, General Fitness, Other

Coach

Emma Bonoli

SheBeast Power is a kettlebell team unlike anything you've joined before. It's for the woman who already knows the kettlebell basics but wants to drill down her skills and level up her strength, all from the comfort of her own home.

With this program you get access to 4 on-demand workouts each week plus live workouts on zoom. Our team is small but mighty and the group chat & calls will help hold you accountable as you grow your skills and strength.

Unlimited access to Coach Emma for video form checks will help you overcome hurdles & safely progress to heavier weights.

Each week you get progressive workouts. Every 12-13 weeks we start a new cycle with new exercises and goals. Once you're on the team, your goals will be included in the programming.

Group calls are on Mondays at 6PM & Tuesdays at 12PM ET. Both calls have the same workout, you have 2 chances to make it work.

SheBeast is not only your virtual gym. Emma is your coach, confidant, and friend. She's here to help you overcome any personal hurdles, injuries, and achieve your goals. Not sure if SheBeast Power or kettlebells are right for you? Reach out at ebonoli@gmail.com

$329 / mo

Start My 7-Day Free Trial

Expert Instruction

4 New On-Demand Workouts per week featuring videos of Coach Emma explaining and cueing all exercises // 2 Weekly Live Group Workout to get feedback and accountability // Unlimited Form Check Videos over chat with Coach Emma // Lifetime Access to 500+ HD Videos of Emma demoing each exercise // Longer detailed tutorials for Swing, Clean, Press, Snatch, Squat, Deadlift, and Turkish Get-up

Community & Accountability

Weekly live group workout calls // Private TrainHeroic community with other members // Weekly accountability checks // Unlimited feedback and help through TrainHeroic and email // Optional add-on of a monthly personal training session

PRACTICE & MASTER ALL THESE EXERCISES

Kettlebell Swings // Kettlebell Cleans (Dead, Hang, & Swing) // Turkish Get-up (& Get-down) // Kettlebell Snatches // Push Presses // KB Jerks // Viking Salutes // Arm Bars // Windmills // Bottoms Up Presses // Rack Holds // Kettlebell Complexes // Pull-ups // Push-ups // Single Leg Squats (Pistols) // Exercises for Knee Health // Exercises for Core // & SO many more

Features

Access to your coaches

You can submit unlimted form check videos per week for personalized feedback. 2 live workouts per week on Mon @6pm ET & Tuesday @12pm ET.

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes who are familiar with kettlebells.

Mental Exercises

Structured mental training exercises to cultivate your inner strength. Kettlebells take attention to detail!

Exercise Video Guidance

HD Videos of Coach Emma demonstrating and cueing every single exercise as well as lifetime access to her private YouTube Channel.

Detailed, expert instruction

Emma is an RKC certified KB Coach and has taught KBs since 2016. SheBeast started in 2019. Emma has a signature formula for mastering KBs online

Committed Teammates

A community of likeminded women to hold you accountable both online and on the calls!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Emma will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

3-5 Kettlebells (the more the better) that you can press overhea // Bench, sturdy chair, or box // Slider Discs // TRX/Suspension Trainer // Long Resistance Bands that can be anchored for lat pull downs

Recommended

1-2 Heavy Kettlebells for Deadlifting // Barbell can be subbed for heavy KBs for deadlifts, presses, & sq // Pull-up bar // Ab roller

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Glute Focused Lower Body Workout

Prep

Warm-up

Follow along with the warm-up video

Glute Activation & Movement Prep

2 rounds: 15 Glute Bridges on Wall or Box - your choice 10 Single Leg Explosive Glute Bridges L/R 20 Straight Leg Dead Bugs with KB - light KB *Click glute bridge thumbnail for all demo videos*

Movement Prep

2 Rounds: 8 Kettlebell Good Mornings on Wall L/R - medium KB 5-8 Lateral Lunges (BW or with light KB) 30 Isometric Split Squats on Wall 10-15 Lateral Banded Steps in both directions

Double Kettlebell Deadlift

15, 10, 10, 10

Single Leg Hip Thrust

4 x 10

Double Kettlebell Reverse Lunge (Suitcase & Front Rack)

3 x 8

Hamstring Curl (3 Variations)

3 x 10

Kettlebell Rear Foot Elevated Split Squat

3 x 8

Dead Stop Swing

3 x 10

Recovery

Cool Down Stretching

Follow along with the video. It's comprehensive so do the stretches that you need.

Tuesday

Group Workout

Prep

Warm-up

Follow along with the warm-up video.

Circuit

2 Rounds: 10 Glute Bridges on Foam Roller 10 Single Leg Glute Bridges on Foam Roller L/R 20 Glute Marches on Foam Roller Use stability ball if no foam roller.

Movement Prep

30s Ipsilateral Overhead Hold - light KB 15s One Arm Plank L/R 8 Goblet Squat Cleans - med KB 5 Dead Snatches L/R - med KB

Single Arm Swing with Object in Non-working Hand

5 x 5

Continuous Kettlebell Snatch

5 x 3

Goblet Squat

10 x 4

TRX Pike

3 x 10

TRX Abduction

3 x 15

Triphasic Push-up

3 x 1

Recovery

Cool Down Stretching

Follow along with the video. It's comprehensive so do the stretches that you need.

Thursday

Upper Body Workout

Prep

Warm-up

Follow along with the warm-up video.

Circuit

2 Rounds: 10 Glute Bridges on Wall or Box 10 Single Leg Glute Bridges on Wall or Box 1 Arm Bar L/R - 15-30s hold Click thumbnail for all videos

Conditioning

Upper Body Pull-Push Prep

2 Rounds: 15 Resistance Band Pull Aparts 10 Scap Pull-ups 10 Beast Scap Push-ups 1 TGU with a 15-20s Ipsilateral Hold at the Top L/R

Strict Overhead Press

1, 8, 8, 8

Double Kettlebell Bent Over Row (3 Grips)

3 x 8

Kettlebell Bench Press

3 x 10

Single Arm TRX Rows

4 x 8

TRX Atomic Push-up - EB

3 x 8

Banded Pull-ups

3 x 8

Tall Kneeling Bicep Curl

Recovery

Cool Down Stretching

Follow along with the video. It's comprehensive so do the stretches that you need.

Saturday

Conditioning Workout

Prep

Warm-up

Follow along with the warm-up video.

Prep

Glute Bridging on Box

2 rounds: 15 Regular Glute Bridges on Wall 10 Single Leg Glute Bridges on Wall L/R Click thumbnail to see all videos.

Movement Prep

2 Rounds: 10 Lateral Lunges L/R - BW or Light weight 10 Jump Squats or 5 Dead Stop Swings 30s Double Overhead Carry - 2x light KBs

Kettlebell Jerk

5 x 5

Conditioning

Cardio Circuit

3-5 rounds: 30 second sprint on cardio machine / 30s recovery ride (give it all you've got for 30 and catch your breath for 30) OR 30s of Jumping Jacks or Jump Rope 12 Push-ups (or inclined if you have to) 10 SA Swings L/R - med KB 5 Pistol or TRX Pistol Squats L/R

Coach

More from Bonoli Inc

Emma Bonoli

Emma is a kettlebell coach. She specializes in teaching women how to go from absolutely zero kettlebell skills to how to do the kettlebell snatch in just 12 weeks. Emma holds 3 kettlebell certifications including Dragon Door RKC and DV8 Fitness and has been teaching kettlebells to clients of all ages since 2016.

SheBeast Power

is not only your virtual gym. Emma is your coach, confidant, and friend. She's here to help you overcome any personal hurdles, injuries, and achieve your goals. Not sure if SheBeast Power is right for you? Send her an email at ebonoli@gmail.com

Start My 7-Day Free Trial

FAQs

Can I do SheBeast Power at the gym or home?

Of course! The program can be done anywhere you have kettlebells & the right equipment.

How long will the workouts take?

Once you get the hang of the warm-up the workouts should take 45-75 minutes. With 4 workouts per week some are designed to take longer than others. You can always edit the workouts down to fit your schedule. Message me to learn how!

When are the weekly class calls? Are they recorded?

Calls are offered on Mondays at 6pm ET and Tuesdays at 12pm ET and yes, they are recorded!

I’m a beginner to kettlebells, is this course right for me?

No, but don’t worry! I have the SheBeast Bells & Bodyweight Program for beginners to bells! Email at ebonoli@gmail.com to learn more, the next class starts May 1st!

I have an injury or I'm recovering from an injury. Can I do SheBeast?

Probably! You want to make sure you have medical clearence from your doctor, but I can modify the programming to fit all limitations. Email me at ebonoli@gmail.com if you have questions before signing up.

The Proof

Jade

Nutritionist, Mom of 2

Verified Athlete

"I thought I'd never learn to how to correctly snatch kettlebells, but I can confidently say that I am a badass now thanks to Emma and her awesome programming!"

Veronica

Personal Trainer

Verified Athlete

"Emma is patient, creative, and even though SheBeast is a group program, she really goes above and beyond to meet you where you are and make sure you achieve your own personal fitness goals. I highly recommend this program."

Despina

Mom of 3, Reformed Over-doer

Verified Athlete

"The program is amazing. I was feeling so down about my injury and about having to work out from home. I never thought I could get stronger, at a time when I was not feeling good about myself and working out at home. I am seeing so much progress and am so happy!! So grateful for Emma and SheBeast!!!"

Mattie Jo

Writer and Workout Fanatic

Verified Athlete

"I learned so much during this program and that’s exactly what I wanted to do. Having the videos & weekly calls held me accountable to actually learning the movements. I highly recommend this program to any woman who wants to feel strong and smarter in her workouts, from the comfort of her own home!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

SheBeast Power Kettlebell Program