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Simply Savage
Weekly programs that’ll help you master the foundations of Kettlebell Training!
‌Simply Savage

Simply Savage

52 On-Demand Videos

Simply Savage

On-Demand
Goblet Split Squat Iso
Work A - Goblet Split Squat Iso
On-Demand
:30secs iso each leg
Suitcase March
Work A - Suitcase March
On-Demand
Single arm load, suitcase style; 20 marches, 10/leg
Two handed Swings
Work A - Two handed Swings
On-Demand
Regular 2 handed swings
Front Squats
Work B - Front Squats
On-Demand
Double bell front racked Squats; you can mismatch your bell if you don't have 2 of the same bell that would suit the exercise. You shouldn't have more than 2-3 reps left in the tank after each set
Reverse lunges
Work B - Reverse lunges
On-Demand
Single arm racked reverse lunge. Ipsilateral load, meaning, the side that is working is loaded. (if right leg goes back, weight should be in left hand).
Lateral lunge to goblet clean
Work C - Lateral lunge to goblet clean
On-Demand
2 hands on the bell. Start in a goblet loaded position, transition into your lateral lunge, then goblet clean the bell as you get back to starting position.
RDLs
Work C - RDLs
On-Demand
Double bell Romanian Deadlifts3
Single bell complex
Finisher - Single bell complex
On-Demand
- goblet cleans x10 - goblet squats x10 - swings x10 Complete entire sequence without setting the bell down. Complete 3 rounds; rest as needed
Standing halos
Work A - Standing halos
On-Demand
Goblet bottom up position.
Single arm OH march
Work A - Single arm OH march
On-Demand
Single arm overhead march in place. 20 steps, 10/ea leg.
Side plank
Work A - Side plank
On-Demand
Half kneeling OH press
Work B - Half kneeling OH press
On-Demand
Contralateral loading; meaning, if your right leg is down, you press with on the right side.
Single arm bent over row
Work B - Single arm bent over row
On-Demand
Push ups
Work B - Push ups
On-Demand
If regular push ups are too easy, work on a slower tempo, or work at a deficit for deeper ROM (range of motion)
Single arm snatch
Work C - Single arm snatch
On-Demand
Bear crawls
Work C - Bear crawls
On-Demand
30 total steps (15/side)
Single bell ladder complex
Finisher - Single bell ladder complex
On-Demand
Single arm ladder complex: - row x1,2,3... 5 - clean x1,2,3... 5 - swing x1,2,3... 5 complete both side, rest for 90secs. *Repeat sequence 3x*
High plank drag throughs
Work A - High plank drag throughs
On-Demand
* Place kettlebell just outside your left shoulder, with your right arm, you will reach for the kettlebell and drag it through *
Loaded beasts
Work A - Loaded beasts
On-Demand
2 handed swings
Work A - 2 handed swings
On-Demand
moderate to heavy
Double kettlebell EMOM
Work B - Double kettlebell EMOM
On-Demand
Every Minute On the Minute- 12mins Min 1: cleans x10 Min 2: racked marches x30 (15 steps per leg) Min 3: swings x10
* racked marches *
Work B - * racked marches *
On-Demand
* double bell swings *
Work B - * double bell swings *
On-Demand
1:1 work to rest ratio
Work C - 1:1 work to rest ratio
On-Demand
5 rounds: :30secs on , 30secs off - walk out to push up - OH march R-side - walk out to push up - OH march L-side 5 total rounds (full sequence equals 1 round; rest 2mins between rounds)
* OH marches *
Work C - * OH marches *
On-Demand
50 single arm swings
Finisher - 50 single arm swings
On-Demand
50 alternating single arm swings (25R/25L)
Cossack squats
Work A - Cossack squats
On-Demand
Make sure to transition the cossack squat at the bottom position of the movement, and not the top. * loading movement is optional *
Tempo goblet squats
Work A - Tempo goblet squats
On-Demand
5 second drop on each rep
Single leg RDL iso hold
Work A - Single leg RDL iso hold
On-Demand
start with bodyweight if challenging on its own; Ideally, use a light to moderate charge.
Single arm Deadlift
Work B - Single arm Deadlift
On-Demand
set you kettlebell between your feet, and perform 10 single arm deadlifts on each arm
Alternating forward lunges
Work B - Alternating forward lunges
On-Demand
grab 2 bells for this; 20 total, 10 each leg
Rear foot elevate split squats
Work C - Rear foot elevate split squats
On-Demand
Ipsilateral loading; meaning, if right leg is working, right arm is loaded * If you don't have anything for a proper set, substitute for regular split squats *
Heel elevated goblet squats
Work C - Heel elevated goblet squats
On-Demand
9min EMOM
Finisher - 9min EMOM
On-Demand
Every Minute On the Minute, 9mins min 1: thrusters x6 R-side min 2: thrusters x6 L-side min 3: 2 handed swings x12
* video for 2 handed swings *
Finisher - * video for 2 handed swings *
On-Demand
Farmer hold marches
Work A - Farmer hold marches
On-Demand
30 marches, 15/side
Ballistic rows
Work A - Ballistic rows
On-Demand
Perform a total of 20, meaning, 10/side
Walk-out to shoulder tap
Work A - Walk-out to shoulder tap
On-Demand
Single arm push-press
Work B - Single arm push-press
On-Demand
Row to clean
Work B - Row to clean
On-Demand
Snatch Ladder work
Work C - Snatch Ladder work
On-Demand
2 rounds, single arm work, alternate each rep sequence. Round 1: ascending ladder: 1R/1L, 2R/2L, 3R/3L... 6R/6L -REST 2MINS- Round 2: descending ladder: 6R/6L, 5R/5L, 4R/4L... 1R/1L
Bicep curls
Finisher - Bicep curls
On-Demand
Grab bell by the horns, perform curls full ROM (range of motion)
Single arm cleans
Finisher - Single arm cleans
On-Demand
Arm bar
Work A - Arm bar
On-Demand
Shin box
Work A - Shin box
On-Demand
World's greatest stretch w/ rotation
Work A - World's greatest stretch w/ rotation
On-Demand
Shoulder swimmers
Work B - Shoulder swimmers
On-Demand
Scapular pull-ups
Work B - Scapular pull-ups
On-Demand
Banded lat stretch
Work B - Banded lat stretch
On-Demand
Couch stretch
Work C - Couch stretch
On-Demand
Frog stretch
Work C - Frog stretch
On-Demand
Dynamic hamstring stretch
Work C - Dynamic hamstring stretch
On-Demand

Meet Your Coach

KB WORKOUTS
KB WORKOUTS
Daily Kettlebell Programs
Kettlebell Programs Designed for all levels of kettlebell users. Programs will be delivered on Mondays, with the option to get your daily or weekly program. Available for live group classes & 1-on-1 sessions. Follow for updates: @kettlebellprograms

Who's This For

This program is for all kettlebell enthusiasts! No matter your level of expertise, this program will focus on the essentials and foundations of kettlebell training!

Equipment

Required
Kettlebells
bands

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