SheBeast Power Kettlebell Program
Bonoli Inc
Weightlifting, Strength & Conditioning, Functional Fitness, Functional Training, Women's Training, General Fitness, OtherSheBeast 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
Prep
A
Warm-up
Follow along with the warm-up video
Glute Activation & Movement Prep
B
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
C
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
D1
Double Kettlebell Deadlift
15, 10, 10, 10
D2
Single Leg Hip Thrust
4 x 10
E1
Double Kettlebell Reverse Lunge (Suitcase & Front Rack)
3 x 8
E2
Hamstring Curl (3 Variations)
3 x 10
F1
Kettlebell Rear Foot Elevated Split Squat
3 x 8
F2
Dead Stop Swing
3 x 10
Recovery
G
Cool Down Stretching
Follow along with the video. It's comprehensive so do the stretches that you need.
Prep
A
Warm-up
Follow along with the warm-up video.
Circuit
B
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
C
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
D1
Single Arm Swing with Object in Non-working Hand
5 x 5
D2
Continuous Kettlebell Snatch
5 x 3
E
Goblet Squat
10 x 4
F1
TRX Pike
3 x 10
F2
TRX Abduction
3 x 15
F3
Triphasic Push-up
3 x 1
Recovery
G
Cool Down Stretching
Follow along with the video. It's comprehensive so do the stretches that you need.
Prep
A
Warm-up
Follow along with the warm-up video.
Circuit
B
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
C
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
D1
Strict Overhead Press
1, 8, 8, 8
D2
Double Kettlebell Bent Over Row (3 Grips)
3 x 8
E1
Kettlebell Bench Press
3 x 10
E2
Single Arm TRX Rows
4 x 8
F1
TRX Atomic Push-up - EB
3 x 8
F2
Banded Pull-ups
3 x 8
G
Tall Kneeling Bicep Curl
Recovery
H
Cool Down Stretching
Follow along with the video. It's comprehensive so do the stretches that you need.
Prep
A
Warm-up
Follow along with the warm-up video.
Prep
B
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
C
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
D
Kettlebell Jerk
5 x 5
Conditioning
E
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
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.
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
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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!"
When you join a team you’re getting more than programming, you’re joining an online community.
SheBeast Power Kettlebell Program
SheBeast Power Kettlebell Program
SheBeast Power Kettlebell Program
