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Transform Your Body in 30 Days with Proven Kettlebell Workouts

The Kettlebell Power & Strength program is a comprehensive 8-week journey designed to build full-body strength, power, and conditioning. This program combines the dynamic power of kettlebell movements with bodyweight exercises, focusing on low reps and heavy weights to maximize strength gains. With progressive overload built into every two weeks, it’s crafted to push your limits while ensuring consistent results. Whether you’re improving your kettlebell skills or seeking total-body transformation, this program is designed to meet your needs.

Key Features:
* 8 Weeks of Structured Progression: Challenging new exercises and sequences every two weeks to keep your body adapting and growing stronger.
* Heavy Kettlebell Focus: Emphasizing low-rep, heavy-weight kettlebell movements for maximum strength gains.
* Bodyweight Mastery: Incorporate high-intensity bodyweight exercises to improve stability, mobility, and endurance.
* Dynamic Warm-Ups and Restorative Sessions: Each workout begins with a dynamic warm-up to prime your body.
* Full-Body Focus: Address both upper and lower body strength while improving cardiovascular endurance through kettlebell swings, snatches, cleans, presses, and more.

This program is ideal for intermediate to advanced kettlebell users looking to push their limits and achieve new levels of strength, power, and conditioning.


Week 1 Day 1


Active Rest Day 2

Week 1 Day 3


Active Rest Day 4

Week 1 Day 5


Active Rest Day 6

Rest Day

Week 2 Day 1


Week 2 Day 3


Week 2 Day 5


Week 3 Day 1


Week 3 Day 3


Week 3 Day 5

Week 4 Day 1


Week 4 Day 3


Week 4 Day 5

Week 5 Day 1


Week 5 Day 3


Week 5 Day 5


Week 6 Day 1


Week 6 Day 3


Week 6 Day 5


Week 7 Day 1


Week 7 Day 3


Week 7 Day 5

Week 8 Day 1


Week 8 Day 3


Week 8 Day 5

New Day

How to Perform a Standing Kettlebell Halo:

1. Choose the Right Kettlebell: Select an appropriate kettlebell weight for your fitness level. Hold the kettlebell by the handle, bottoms up with both hands, and the bell in front of your chest.

2. Stance: Stand with your feet hip-width apart.

3. Engage Your Core: Brace your abdominal muscles to stabilize your spine and maintain proper posture.

4. Begin the Movement: Lift the kettlebell and position it near your left ear. Your elbows should be bent, and your forearms should be perpendicular to the floor.

5. Rotate Around Your Head: Keeping your core engaged and your arms close to your head, slowly rotate the kettlebell around your head in a circular motion. Move the kettlebell behind your head and then around to the starting position in front of chest.

6. Repeat in the Opposite Direction: After completing the desired number of repetitions in one direction, switch directions and rotate the kettlebell around your head in the opposite direction.

7. Maintain Control: Throughout the movement, focus on controlling the kettlebell's path and keeping it close to your head to avoid hitting yourself.

8. Complete the Set: Continue the halo movement for the desired number of repetitions or time, then return the kettlebell to the starting position.


Standing Halo

How to Perform a Glute Bridge ISO with Heels and Toes Up:

1. Starting Position: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting by your sides with palms facing down.

2. Engage Your Core: Activate your abdominal muscles by drawing your belly button towards your spine. This helps stabilize your spine throughout the exercise.

3. Lift Your Hips: Press through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees. Focus on squeezing your glutes at the top of the movement.

4. Toes Up: Once you've lifted your hips into the bridge position, shift your weight onto your heels by lifting your toes. Hold this position, keeping your hips lifted and your glutes engaged. Focus on maintaining a stable and controlled position.

5. Breathing: Breathe steadily throughout the hold, inhaling and exhaling deeply to maintain relaxation and focus. Then transition to Toes. 

6. Heels Up: Focus on lifting your heels off the ground while maintaining the bridge position. This shifts the emphasis onto the balls of your feet and toes (big toe).

7. Hold Time: Aim to hold the Glute Bridge ISO with Heels and Toes for a hold for a predetermined amount of time before moving on to the next exercise.

Glute Bridge ISO With Heels And Toes Up

Starting Position: Hold a kettlebell by the horns (handle) close to your chest with both hands, keeping your elbows close to your body. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.

Perform the Goblet Squat: Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. Aim to lower yourself until your elbows touch the insides of your knees or thighs.

Prying Movement: Once in the bottom position of the squat, use your elbows to push your knees out gently, creating space between them while maintaining the squat position. This prying movement helps improve hip mobility and flexibility.

Hold and Breathe: Hold the prying position for a few seconds while focusing on deep breathing to enhance relaxation and mobility.

Return to Starting Position: Keeping your chest up and core engaged, push through your heels to stand back up to the starting position, fully extending your hips and knees.

Repeat: Perform the squat and prying movement for the desired number of repetitions, focusing on maintaining proper form and controlled movement throughout.

Key Points to Remember:

- Keep your chest up and back straight throughout the exercise to maintain proper posture and prevent rounding of the spine.
- Engage your core muscles to stabilize your torso and protect your lower back.
- Push your knees out gently during the prying movement to improve hip mobility and flexibility.
- Control the descent and ascent of the squat to maximize muscle engagement and reduce the risk of injury.

The Kettlebell Prying Goblet Squat is an excellent exercise for improving lower body strength, mobility, and flexibility while also targeting the core muscles. Incorporate it into your workout routine to enhance overall functional fitness and movement quality.

Prying Goblet Squat

The Lunge Matrix is a dynamic exercise that targets multiple muscle groups in the lower body while enhancing mobility and coordination. Here's how to perform it:

1. Starting Position: Stand tall with your feet hip-width apart and your arms relaxed by your sides.

2. Forward Lunge: Take a large step forward with your right foot, bending both knees to lower your body toward the ground. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Keep your torso upright and your chest lifted throughout the movement.

3. Return to Starting Position: Push through your right heel to return to the starting position, bringing your right foot back to meet your left foot.

4. Side Lunge: From the starting position, take a large step to the right with your right foot, bending your right knee and pushing your hips back as you lower your body toward the ground. Keep your left leg straight and your torso upright. Your right knee should align with your right foot, and your left foot should remain flat on the floor.

5. Return to Starting Position: Push through your right heel to return to the starting position, bringing your right foot back to meet your left foot.

6. Reverse Lunge: Take a large step backward with your right foot, bending both knees to lower your body toward the ground. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor. Keep your torso upright and your chest lifted throughout the movement.

7. Return to Starting Position: Push through your right heel to return to the starting position, bringing your right foot back to meet your left foot.

8. Repeat on the Other Side: Perform the entire sequence of forward, side, and reverse lunges with your left leg leading.

Key Points to Remember:

- Maintain proper form throughout the exercise, keeping your core engaged and your chest lifted.

- Ensure that your knees are tracking in line with your toes to prevent any inward collapsing or outward splaying.

- Control your movements to avoid rushing through the exercise, focusing on smooth and controlled transitions between each lunge variation.

- Modify the intensity of the exercise by adjusting the size of your lunges or adding resistance with kettlebells.

- The Lunge Matrix is an excellent exercise for building lower body strength, improving flexibility, and enhancing overall movement quality. Challenge your muscles in different planes of motion and develop functional lower body strength.

Lunge Matrix

Day 1 Warm-Up

The Double Kettlebell Clean is a dynamic exercise that targets the posterior chain, including the hamstrings, glutes, and lower back, while also working the upper body and core. This movement develops explosive power, coordination, and strength as it transitions the kettlebells from the floor to the front rack position.

1. Setup: Stand with feet shoulder-width apart, and place two kettlebells on the ground between your feet, handles parallel to each other.
2. Gripping the Kettlebells: Hinge at the hips with a flat back, bend your knees slightly, and grab the kettlebell handles with both hands. Pack your shoulders, keep your chest up, and engage your core.
3. Initial Pull: Drive through your heels, explosively extending your hips and knees. As you stand up, pull the kettlebells upward, keeping them close to your body. Focus on generating power from your hips rather than your arms.
4. The Clean: As the kettlebells reach waist height, rotate your wrists and guide the kettlebells into the front rack position by tucking your elbows close to your ribs. The kettlebells should land softly on the outside of your forearms, resting a few inches from your chest.
5. Front Rack Position: In the front rack position, keep your core braced, shoulders packed, and your elbows tucked in. The kettlebells should stay balanced in this position, with your chest upright.
6. Controlled Descent: Reverse the movement by lowering the kettlebells in a controlled manner, allowing them to swing slightly between your legs as you hinge at the hips, preparing for the next clean.

Key Points

- Keep your back flat, chest up, and shoulders packed throughout the - movement to protect your lower back.
- Use explosive hip drive to power the kettlebells up, minimizing arm involvement.
- Rotate your wrists to bring the kettlebells into the front rack position smoothly, avoiding slamming them on your forearms.
- Keep the kettlebells a few inches from your chest in the front rack position with elbows tucked for stability.
- Control the descent to maintain form and protect your lower back.

The Double Kettlebell Clean is an excellent exercise for developing explosive power, strength, and coordination. It can be used as a stand-alone movement or as a transition into other kettlebell exercises such as presses or squats.

Double Kettlebell Clean

The Double Kettlebell Press is a compound upper-body exercise that targets the shoulders, triceps, upper chest, and core. Holding kettlebells in the front rack position challenges stability and balance, making this a highly effective movement for building upper body strength and control.

1. Setup: Stand with feet shoulder-width apart. Clean two kettlebells into the front rack position. The kettlebells should rest a few inches from your chest, with elbows tucked and forearms vertical.
2. Bracing for the Press: Engage your core to stabilize your torso, keeping your chest lifted and your back straight. Ensure that your wrists are straight and shoulders packed.
3. Press Phase: Press both kettlebells overhead simultaneously by extending your arms fully. Keep the kettlebells moving in a vertical path, avoiding excessive arching of the back. Your core should remain engaged to prevent leaning backward.
4. Overhead Lockout: At the top of the movement, your arms should be fully extended with your biceps close to your ears. The kettlebells should be positioned directly over your shoulders, and your body should remain stable.
5. Controlled Descent: Lower the kettlebells slowly and with control back to the front rack position, keeping your elbows tucked and core tight. Avoid letting the kettlebells drop suddenly or losing stability during the descent.

Key Points

- Keep your core engaged throughout the entire movement to maintain stability and prevent excessive back arching.
- Press the kettlebells in a vertical path, focusing on using shoulder strength without relying on momentum.
- Ensure the kettlebells stay close to your body and wrists remain straight during the press.
- Control the descent, keeping tension in your core and upper body for better balance and form.
- Maintain a packed shoulder position to protect your joints and maximize strength.

The Double Kettlebell Press is an excellent exercise for developing upper body strength, shoulder stability, and core engagement. It can be integrated into a variety of training routines to improve overall strength and conditioning.

Double Kettlebell Press

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core muscles. Here's how to perform it with proper form:

1. Starting Position: Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your arms fully extended. Your body should form a straight line from your head to your heels, with your feet together.

2. Engage Your Core: Brace your core muscles to stabilize your torso and prevent your lower back from sagging or arching. Keep your abs tight throughout the exercise.

3. Lowering Phase: Bend your elbows and lower your chest towards the ground while keeping your body in a straight line. Lower yourself until your chest is just above the ground or as low as you can comfortably go. Keep your elbows tucked close to your sides at about a 45-degree angle.

4. Pressing Phase: Push through your palms and extend your elbows to raise your body back to the starting position. Keep your core engaged and your body in a straight line throughout the movement. Fully extend your arms at the top of the movement without locking out your elbows.

5. Breathing: Inhale as you lower your body towards the ground, and exhale as you press back up to the starting position. Focus on breathing rhythmically throughout the exercise to maintain control and stability.

Repetition: Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and controlled movement throughout. Aim for a smooth, continuous motion without pausing at the top or bottom of the movement.

Key Points to Remember:

- Maintain a straight line from head to heels throughout the exercise, avoiding any sagging or arching in the lower back.

- Keep your hands slightly wider than shoulder-width apart to target the chest muscles more effectively.

- Engage your core muscles throughout the exercise to stabilize your body and prevent your hips from sagging.

- Lower your body under control, avoiding any sudden or jerky movements.

- If you're new to push-ups, start with modified variations, such as knee push-ups or incline push-ups, and gradually progress to full push-ups on the ground as you build strength and endurance.

- Push-ups strengthen your upper body, improve core stability, and enhance overall functional fitness.

Push Ups

Block 1

The Double Kettlebell Front Squat is a powerful lower-body exercise that targets the quadriceps, glutes, hamstrings, and core, while also engaging the upper body to stabilize the kettlebells in the front rack position. This movement builds strength, stability, and mobility, making it an excellent addition to any strength training routine.

1. Setup: Stand with feet shoulder-width apart and two kettlebells placed in front of you.
2. Clean the Kettlebells: Clean the kettlebells into the front rack position by driving through your hips to bring them up to your shoulders. Hold the kettlebells a few inches from your chest, with elbows tucked in and wrists straight.
3. Bracing for the Squat: Engage your core, keep your chest lifted, and maintain the kettlebells in the front rack position throughout the movement.
4. Squat Phase: Push your hips back and bend your knees to lower into a squat. Keep your weight evenly distributed across your feet. Lower until your thighs are parallel to the ground or slightly below, while keeping your chest up and elbows forward to maintain the kettlebells' position.
5. Drive Up: Press through your heels and extend your hips and knees to return to the starting position. Maintain the kettlebells in the front rack position and keep your core engaged throughout the movement.
6. Repeat: Continue for the desired number of repetitions while maintaining a controlled, smooth motion.

Key Points
- Keep your core engaged and maintain an upright torso throughout the squat.
- Ensure the kettlebells remain a few inches from your chest, with elbows tucked in and forearms vertical.
- Focus on maintaining good posture, avoiding rounding of the back or collapsing forward.
- Push through your heels and keep your knees tracking over your toes during the squat.
- Control the movement on both the descent and ascent for better form and stability.

The Double Kettlebell Front Squat is a great exercise for building lower-body strength, improving mobility, and increasing overall core stability due to the front rack position of the kettlebells.

Double Kettlebell Front Squat

Prisoner Squat Jumps Exercise Description:

The Prisoner Squat Jump is a dynamic lower-body exercise that combines the squat with a jump, enhancing explosive power, strength, and cardiovascular fitness. The added prisoner position helps to engage the core and improve upper body posture. Here’s how to perform it correctly:

Starting Position: Stand with your feet shoulder-width apart and your toes pointing forward or slightly outward. Place your hands behind your head with your elbows flared out to the sides, mimicking a "prisoner" position.

Engage Your Core: Tighten your core muscles to support your lower back. Keep your chest lifted and your shoulders back to maintain good posture throughout the movement.

Initiate the Squat: Inhale and lower your body into a squat by bending your knees and pushing your hips back. Keep your torso upright and ensure your knees track in line with your toes. Your thighs should be parallel to the floor or slightly below, depending on your flexibility and strength.

Prepare for the Jump: Exhale as you push through your heels and balls of feet, driving your hips upward, engaging your glutes and quads to propel yourself off the ground. Extend your legs fully as you jump, plantar flexing the feet, reaching for maximum height.

Land Softly: Inhale as you descend, landing softly on the balls of your feet with a slight bend in your knees. Ensure you absorb the impact with your legs and maintain control as you return to the squat position.

Repeat: Perform the desired number of repetitions, focusing on explosive power during the jump and controlled movement during the squat.

Key Points to Remember:

- Hands Position: Keep your hands behind your head with elbows flared out to engage the upper body and core.
- Controlled Descent: Land softly to reduce impact on the joints and maintain control throughout the movement.
- Posture: Maintain an upright torso and avoid rounding your back during the squat.
- Explosive Power: Focus on generating power from your legs during the jump to maximize height and effectiveness.

Incorporate Prisoner Squat Jumps into your routine to boost lower body strength, improve explosive power, and enhance overall cardiovascular fitness.

Prisoner Squat Jumps

Block 2

The Kettlebell Renegade Row is a challenging full-body exercise that combines core stability with upper-body strength. It targets the back (lats and rhomboids), shoulders, biceps, triceps, and core, while also engaging the chest and legs for stabilization. This exercise requires balance and coordination, making it great for building overall functional strength.

How to Perform Kettlebell Renegade Rows:
Starting Position:
- Begin in a high plank position with two kettlebells placed shoulder-width apart on the floor, gripping one in each hand. Your feet should be wider than shoulder-width to increase stability.
- Keep your body in a straight line from head to heels by engaging your core, glutes, and quads.

Row:
- Shift your weight slightly to one side as you row the opposite kettlebell towards your ribcage by pulling your elbow straight back.
- Focus on keeping your hips and shoulders square to the floor throughout the movement, resisting the urge to rotate.
- Lower the kettlebell back to the floor with control.

Switch Sides:
- Shift your weight to the other side and row the opposite kettlebell towards your ribcage, following the same form as before.

Repeat:
- Continue alternating rows for the desired number of repetitions.

Key Focus Points:
- Core Engagement: Keep your abs braced throughout the movement to prevent your hips from sagging or rotating.
- Controlled Movement: Avoid rushing through the rows. Perform each rep with control to maximize muscle engagement and stability.
- Breathing: Exhale as you pull the kettlebell towards your body and inhale as you lower it back down.

Modifications:
- Beginner: Start with lighter kettlebells or perform the movement from a knee plank position if holding the plank is too challenging.
- Advanced: Use heavier kettlebells or add a push-up between each row to increase the intensity.

This exercise is excellent for improving upper body strength and core stability while also challenging your endurance and coordination.

Renegade Row

The Double Kettlebell Swing is a powerful full-body exercise that targets the posterior chain, including the hamstrings, glutes, lower back, and shoulders. Using two kettlebells increases the intensity, requiring greater coordination, balance, and core stability. It’s an effective movement for building strength, power, and conditioning.

1.Setup: Stand with feet slightly wider than shoulder-width apart. Place two kettlebells slightly in front of you on the ground, handles parallel to each other.
2. Gripping the Kettlebells: Hinge at your hips with a flat back, bend your knees slightly, and grab the handles of both kettlebells with a firm grip. Pack your shoulders and keep your chest lifted.
3. Initial Swing: Pull the kettlebells back between your legs, hinging at the hips. Keep your back flat and the kettlebells close to your body. This back-swing loads your hips and glutes.
4. Powerful Hip Drive: Explosively extend your hips and knees to drive the kettlebells forward and up. The power for the movement comes from the hips, not the arms. Allow the kettlebells to rise to about chest height with your arms extended but relaxed.
5. Hinge and Repeat: Let the kettlebells swing back between your legs, returning to the hinge position to load your hips again, and repeat for the desired number of reps.

Key Points

- Keep your back flat, shoulders packed, and core engaged throughout the movement to protect your lower back.
- Generate power from your hips and glutes, not from your arms, during the swing.
- Maintain a strong hinge pattern rather than squatting during the swing.
- Control the kettlebells throughout the movement, keeping them close to your body to ensure stability.
- Focus on a smooth rhythm, allowing the kettlebells to swing naturally with momentum from your hip drive.

The Double Kettlebell Swing is a highly effective movement for developing strength, power, and endurance, particularly for athletes looking to improve their explosive capabilities.

Double Kettlebell Swing

Block 3

Full-Body Joint Mobility

Full Body Joint Mobility 

Half Kneeling Halo Exercise Description:

The Half Kneeling Halo is a dynamic movement that targets the core, shoulders, and improves overall stability and mobility. Here's how to perform it with proper form:

Starting Position: Begin in a half-kneeling position with your right knee on the ground and your left foot flat in front of you, forming a 90-degree angle at both knees. Hold a kettlebell bottoms up (or a weight) with both hands, gripping the handle securely.

Engage Core: Brace your core muscles to maintain stability and keep your torso upright. Ensure your hips are squared and your shoulders are relaxed.

Halo Movement: Start by bringing the kettlebell up to chest height. Begin the halo by moving the kettlebell in a circular motion around your head. Move in a controlled manner, keeping the path of the kettlebell close to your head.

Complete the Circle: Complete a full circle around your head in one direction, and continue until repetitions are completed. Focus on keeping the movement smooth and controlled, without rushing.

Breathing: Inhale as you move the kettlebell around your head, and exhale as you complete the circle. Maintain steady breathing throughout the exercise.

Switch Sides: After completing the desired number of circles, switch to the opposite knee. Repeat the same halo movement, ensuring to keep the core engaged and movements controlled.

Repetition: Perform the halo for the desired number of repetitions on each side, typically around 8-12 reps in each direction.

Key Points to Remember:

- Maintain a stable core throughout the exercise to support your lower back and torso.

- Keep your movements controlled and smooth to maximize the effectiveness of the exercise and prevent injury.

- Ensure that your shoulders are relaxed and not hunched up towards your ears.
Use a weight that is challenging but allows you to maintain good form throughout the movement.

- Focus on keeping the kettlebell path close to your head to avoid strain and ensure proper execution.

- Incorporate the Half Kneeling Halo into your routine to enhance shoulder mobility, core stability, and overall functional movement.

Half Kneeling Halo

Single Leg Glute Bridge Hold Exercise Description:

The Single Leg Glute Bridge Hold is an effective exercise for targeting the glutes, hamstrings, and lower back while improving core stability and single-leg strength. Here's how to perform it with proper form:

Starting Position: Lie on your back with your knees bent and feet flat on the ground, about hip-width apart. Position your arms at your sides with palms facing down for stability.

Set Up: Lift one foot off the ground and create a 90 degree angle with that leg. This will be your working leg.

Lift Hips: Press through your heel of the grounded foot and engage your glutes to lift your hips off the ground. Keep your core tight and your lower back in a neutral position.

Hold: Maintain this elevated position, focusing on contracting your glutes and keeping your hips level. Ensure that your bent leg remains up.

Breathing: Breathe steadily and deeply while holding the bridge position. Avoid holding your breath, as it can create unnecessary tension.

Lower Down: Gently lower your hips back to the ground, returning to the starting position. Switch legs and repeat the exercise on the other side.

Repetition: Perform the hold for the desired amount of time, typically between 15 to 30 seconds per leg, depending on your strength and endurance level. Aim for 2-3 sets per side.

Key Points to Remember:

 - Keep your core engaged to maintain a neutral spine and prevent any arching in your lower back.

 - Ensure your hips are level and avoid letting them sag or rotate during the hold.

 - Focus on squeezing your glutes at the top of the movement for maximum activation.

 - Perform the exercise in a controlled manner, maintaining stability throughout the hold.

Incorporate the Single Leg Glute Bridge Hold into your workout routine to build single-leg strength, enhance glute activation, and improve overall lower body stability.

Single Leg Glute Bridge Hold

Prying Goblet Squat with Heels Up Exercise Description:

The Prying Goblet Squat with Heels Up is an effective exercise for improving ankle mobility and hip flexibility while enhancing squat mechanics. By lifting your heels at the bottom of the movement, you can increase your squat depth and stretch your lower body. Here’s how to perform the exercise correctly:

Starting Position: Stand with your feet slightly wider than hip-width apart, with toes pointing slightly outward. Hold a kettlebell or dumbbell close to your chest with both hands, elbows pointed downward, and chest lifted.

Engage Core: Tighten your core muscles to stabilize your torso and maintain proper posture throughout the movement.

Begin the Squat: Inhale as you lower yourself into a squat. Push your hips back and bend your knees while keeping your chest upright. Allow your elbows to press against the insides of your knees to gently pry them apart.

Lift Heels at Bottom: Once you reach the bottom of the squat, lift your heels off the ground. This will deepen the stretch in your ankles and allow for greater range of motion in the squat. Ensure your weight remains balanced through the balls of your feet.

Hold and Pry: Hold the squat position for a few seconds, shifting your weight side to side or pushing your knees outward to increase the stretch in your hips and ankles.

Return to Start: Exhale as you lower your heels back to the ground and drive through your heels to return to the starting position. Keep your core engaged and maintain control throughout the movement.

Repeat: Perform the desired number of repetitions, focusing on smooth, controlled movements and maintaining proper form.

Key Points to Remember:

- Heels Up: Lift your heels only at the bottom of the movement to enhance ankle flexibility and squat depth.
- Chest Up: Keep your chest lifted and your back straight to maintain a neutral spine.
- Elbow Contact: Press your elbows against the insides of your knees to help open up your hips.
- Controlled Movement: Perform the squat with control, focusing on depth and range of motion.

Incorporate the Prying Goblet Squat with Heels Up into your routine to improve ankle mobility, hip flexibility, and squat technique

Prying Goblet Squat With Heels Up

Lateral Bear Crawls Exercise Description:

Lateral Bear Crawls are an effective full-body exercise that enhances coordination, strength, and mobility. This exercise targets the shoulders, core, and legs while also improving lateral movement skills. Here’s how to perform them correctly:

Starting Position: Begin in a bear crawl position with your hands and feet on the ground. Your hands should be directly under your shoulders, and your feet should be hip-width apart. Lift your knees slightly off the ground, keeping your back flat and your core engaged.

Initiate Movement: Inhale and move your right hand and left foot simultaneously to the right. Your hips should remain low, and your body should move as a unit. Keep your core tight and your back flat throughout the movement.

Continue Crawling: Exhale as you move your left hand and right foot to the right, maintaining a steady rhythm. Ensure that your movements are controlled and that you are not twisting your torso.

Complete the Distance: Continue crawling laterally to the right for the desired distance or number of repetitions. Once complete, reverse the direction by crawling laterally to the left, following the same movement pattern.

Maintain Form: Throughout the exercise, keep your shoulders retracted and avoid excessive hip movement. Focus on engaging your core to stabilize your body and ensure smooth, controlled movement.

Key Points to Remember:

- Core Engagement: Keep your core tight to maintain a stable and flat back throughout the exercise.
- Hand and Foot Coordination: Move your opposite hand and foot simultaneously to ensure smooth and efficient lateral movement.
- Hip Position: Keep your hips low to the ground and avoid excessive shifting or twisting.
- Controlled Movement: Perform the exercise with control and precision to maximize effectiveness and prevent injury.

Incorporate Lateral Bear Crawls into your routine to enhance coordination, build core strength, and improve overall mobility and stability.

Lateral Bear Crawls

Day 2 Warm-Up

Single Arm Kettlebell Swing Exercise Description:

The Single Arm Kettlebell Swing is a dynamic exercise that targets the posterior chain, including the hamstrings, glutes, and lower back, while also engaging the core and shoulders for enhanced stability and power. Here’s how to perform it correctly:

Starting Position: Stand with your feet hip-width apart, with the kettlebell positioned slightly in front of you. Your feet can be straight or slightly turned out. Hold the kettlebell with one hand, using a neutral grip (palm facing inward).

Set Up the Swing: Screw your feet into the ground, contract your quads, and engage your glutes. Hinge at your hips and slightly bend your knees to reach for the kettlebell. As you touch the kettlebell, pack your shoulder blade by pulling it down and back, ensuring your shoulder remains stable. Keep your back flat and core engaged.

Begin the Swing: Inhale and engage your core as you hike the kettlebell back between your legs, just above your knees. Maintain a flat back and keep your shoulder blade packed.

Drive the Swing: Exhale forcefully and drive your hips forward while keeping your arm straight and the kettlebell close to your body. Extend your hips fully, allowing the kettlebell to swing up to chest or shoulder height. Ensure that your shoulder blade remains packed throughout the movement to stabilize the shoulder joint.

Top of the Swing: At the top of the swing, stand tall with your shoulders back and hips fully extended. Your body should form a straight line from your ankles to your shoulders. Continue to keep your shoulder blade packed to maintain shoulder stability.

Return to Starting Position: Inhale as you control the descent of the kettlebell, swinging it back between your legs. Maintain a flat back, tight core, and packed shoulder blade throughout the movement.

Repeat and Switch Sides: Perform the desired number of repetitions on one side, then switch to the other side and repeat the exercise.

Key Points to Remember:

- Hip Hinge: Focus on hinging at the hips rather than squatting to effectively engage the posterior chain.

- Core and Shoulder Engagement: Keep your core tight and shoulder blade packed throughout the swing for stability.

- Controlled Movement: Swing the kettlebell with controlled power, avoiding excessive swinging or using your arm to lift the kettlebell.

- Posture: Maintain a flat back and avoid rounding your shoulders. Ensure your shoulder blade is packed once you touch the kettlebell and stays packed throughout the swing.

Incorporate the Single Arm Kettlebell Swing into your routine.

Single Arm Swings

How to Perform a Standing Kettlebell Halo:

1. Choose the Right Kettlebell: Select an appropriate kettlebell weight for your fitness level. Hold the kettlebell by the handle, bottoms up with both hands, and the bell in front of your chest.

2. Stance: Stand with your feet hip-width apart.

3. Engage Your Core: Brace your abdominal muscles to stabilize your spine and maintain proper posture.

4. Begin the Movement: Lift the kettlebell and position it near your left ear. Your elbows should be bent, and your forearms should be perpendicular to the floor.

5. Rotate Around Your Head: Keeping your core engaged and your arms close to your head, slowly rotate the kettlebell around your head in a circular motion. Move the kettlebell behind your head and then around to the starting position in front of chest.

6. Repeat in the Opposite Direction: After completing the desired number of repetitions in one direction, switch directions and rotate the kettlebell around your head in the opposite direction.

7. Maintain Control: Throughout the movement, focus on controlling the kettlebell's path and keeping it close to your head to avoid hitting yourself.

8. Complete the Set: Continue the halo movement for the desired number of repetitions or time, then return the kettlebell to the starting position.

Halos

The Deadlift is a predecessor of all Kettlebell swinging motions. It teaches you how to accurately and safely hinge at the hips, an essential element in all Kettlebell training, squatting, and sports. Here's a step-by-step guide on how to perform it:

1. Starting Position: Stand over the kettlebell (KB) with the KB positioned between your toes and heels. Ensure your feet are straight or slightly turned out. Screw your feet into the ground, contract the quads, engage glutes, slightly retract and depress your shoulder blades, and brace your abs.

2. Initiate the Movement: Inhale and begin the hip-hinge by flexing at the hips followed by the knees, reaching for the kettlebell. Keep your head in line with the spine and focus your eyes on a focal point approximately 7 feet in front of you. Ensure that your hamstrings and hips are loaded and engaged.

3. Grab the KB: Maintain engagement in your abdominals and lats as you grab the KB. Keep your shoulders back and down. Imagine trying to break the KB handle with your hands. Ensure that your knees are behind the toes and tracking with the second or third toe, with shins vertical.

4. Perform the Lift: With your feet firmly screwed into the ground, exhale through the diaphragm, using biomechanical breathing match. Drive your feet through the ground using your abdominals and hamstrings to stand up, projecting your hips forward. Lengthen your spine, contract the quads to straighten the knees, engage glutes, and keep shoulders retracted and depressed. Brace your abs at the apex of the deadlift.

Maintain Alignment: Your body should form a straight line from ankles, knees, hips, back, shoulders, and head.

Repeat: Perform the kettlebell deadlift for practice, focusing on proper engagement and alignment throughout each repetition.

Key Points to Remember:

- Ensure your feet are positioned correctly with the KB between your toes and heels.

- Engage your quads, glutes, and core muscles to stabilize your body throughout the movement.

- Keep your shoulders back and down, and imagine trying to break the KB handle with your hands.

- Maintain proper alignment with your knees tracking over your second or third toe and shins vertical.

- Exhale forcefully as you lift the KB, driving through the ground with your feet and engaging your abdominals and hamstrings.

- Focus on lengthening your spine and keeping your body in a straight line from ankles to head.

- Practice proper form and alignment to maximize the effectiveness of the exercise and reduce the risk of injury.

Kettlebell Deadlift

Burpees are a full-body exercise that combines strength and cardio, making them a popular choice for improving endurance, power, and overall fitness. They work multiple muscle groups, including the chest, shoulders, arms, quads, glutes, and core.

Here’s how to perform a basic burpee:

1. Start Position: Stand with your feet shoulder-width apart, arms at your sides.
2. Squat: Lower into a squat by bending your knees and pushing your hips back, placing your hands on the floor in front of you.
3. Plank: Jump your feet back, landing in a plank position with your body in a straight line from your head to your heels.
4. Push-Up (optional): Perform a push-up by lowering your chest to the ground and pressing back up.
5. Jump Forward: Jump your feet back towards your hands to return to the squat position.
6. Jump Up: Explode upwards from the squat into a jump, reaching your hands overhead.
7. Repeat: Land softly and immediately go into the next repetition.

Benefits:
- Increases cardiovascular endurance
- Builds muscle strength
- Burns calories
- Enhances coordination and agility

Burpees can be modified by removing the push-up or jump for beginners or adding weights for advanced athletes.

Burpees

The Kettlebell Turkish Get Up to Elbow is a challenging full-body exercise that enhances strength, stability, and mobility. Here's a step-by-step guide on how to perform it:

1. Roll: Start lying face up with both knees bent. Inhale and activate your abs. Exhale as you roll onto your right side, looping your right hand through the kettlebell and placing your left hand over the right. With both hands on the kettlebell, pack both shoulders into their sockets. Inhale and methodically roll onto your back, bringing the kettlebell to the left side of your chest, keeping both hands on it.

2. Press: Bend the leg on the kettlebell side 90 degrees and extend the opposite leg to a 45-degree angle. Inhale, then exhale to press the kettlebell up with both hands, maintaining a neutral wrist, extended elbow, and packed shoulder. Place the left arm down with the palm facing the ground, parallel to the left leg.

3. Elbow: Inhale, then exhale, driving your right foot into the ground, transitioning onto the left forearm. Keep your eyes centered on the kettlebell, and both shoulders packed.

4. Pause and Stabilize: Hold the position briefly to stabilize your body and reinforce proper alignment. Focus on maintaining tension throughout your core and shoulder girdle.

6. Lower Back Down: Reverse the movement by slowly lowering your torso back down by pushing away with your left forearm to the starting position. Control the descent to maintain stability and prevent any sudden movements.

Repeat on Both Sides: Perform the Turkish Get Up to Elbow on one side for the desired number of repetitions, then switch to the other side and repeat the movement.

Remember: Keep your wrist neutral, elbow extended on the kettlebell side, and abs fully activated throughout the movement.

Key Points to Remember:

-  Keep your gaze fixed on the kettlebell throughout the movement to ensure proper alignment and stability.

- Maintain tension in your core muscles to stabilize your torso and protect your spine.

- Use controlled, deliberate movements to transition between each phase of the exercise.

- Keep your shoulder packed and engaged to prevent it from rolling forward or collapsing.

- Start with a light kettlebell and focus on mastering the technique before progressing to heavier weights.

- If you experience any discomfort or instability, regress the movement or seek guidance from a certified fitness professional.

- The Kettlebell Turkish Get Up to Elbow builds total-body strength, stability, and mobility. As you become more proficient with the exercise, you can progress to the full Turkish Get Up for an even greater challenge.

Turkish Get Up To Elbow

Format: 20 seconds of work / 10 seconds rest 

The Single Arm Kettlebell Snatch is a powerful, full-body exercise that develops explosive hip drive, shoulder stability, and core strength. It focuses on transferring power from the lower body to the upper body in a smooth, controlled motion, making it an ideal movement for building athleticism and conditioning.

1. Setup: Stand with feet shoulder-width apart and the kettlebell placed between your feet, slightly in front of you.
2. Gripping the Kettlebell: Hinge at the hips, keep your back flat, and reach down to grab the kettlebell handle with one hand. Pack your shoulder and keep your chest up.
3. Initial Lift: Drive through your heels as you explosively extend your hips and knees, pulling the kettlebell upward while keeping it close to your body.
4. The Pull: As the kettlebell rises, keep your elbow close to your side. Allow your arm to follow the momentum, leading with the elbow until it reaches chest height.
5. Punch Through: At the peak of the movement, punch your hand through to rotate the kettlebell overhead, allowing it to settle softly on the back of your wrist with a locked-out arm.
6. Overhead Lockout: Your arm should be straight with your bicep close to your ear, and your core engaged to stabilize the position.
7. Controlled Descent: Lower the kettlebell by pulling it back down in front of your body in a controlled motion, then bring it back to the starting position, allowing the kettlebell to swing slightly between your legs before repeating the next rep.

Key Points:
- Maintain a flat back and pack the shoulder throughout the movement.
- Keep the kettlebell close to your body during the pull to minimize strain.
- Use a strong, explosive hip drive to initiate the movement.
- Punch your hand through at the top of the snatch to lock the kettlebell overhead smoothly.
- Engage your core and stabilize the shoulder in the overhead position.
- Control the descent to prevent slamming the kettlebell down between your legs.

This exercise is highly effective for increasing power, endurance, and coordination when performed correctly.

Snatch

Block 4

Prisoner Squat Exercise Description:

The Prisoner Squat is a bodyweight exercise that targets the quads, glutes, and hamstrings while also engaging the core and improving upper body mobility. Here’s how to perform it with proper form:

Starting Position: Stand with your feet shoulder-width apart and your toes pointing slightly outward. Place your hands behind your head, interlocking your fingers to form a "prisoner" position. Keep your elbows pointed out to the sides.

Engage Core: Brace your core by tightening your abdominal muscles. Maintain a straight back and keep your chest lifted throughout the exercise.

Squat Down: Inhale and push your hips back as you begin to lower your body into a squat. Bend at the knees and hips, making sure your knees track in line with your toes. Keep your weight distributed evenly through your heels and avoid letting your knees cave inward.

Depth: Squat down as low as you can while maintaining proper form. Ideally, your thighs should be parallel to the ground, or go lower if flexibility allows, without compromising your back position.

Stand Up: Exhale and press through your heels to return to the starting position. Straighten your legs and fully extend your hips at the top of the movement. Maintain a controlled and steady pace throughout the exercise.

Repetition: Perform the desired number of repetitions, ensuring to keep your form consistent throughout.

Key Points to Remember:

 - Keep your chest up and back straight throughout the squat to avoid rounding your spine.
 - Ensure your knees do not extend past your toes and remain aligned with your toes.
 - Engage your core and squeeze your glutes at the top of the squat to fully activate the lower body muscles.
 - Perform the movement slowly and with control, focusing on proper technique rather than speed.
 - Breathe deeply, inhaling as you squat down and exhaling as you stand up.

Incorporate the Prisoner Squat into your workout routine to build lower body strength, improve mobility, and enhance overall functional movement.

Prisoner Squats

Lunge Matrix to Single Leg Balance Exercise Description:

The Lunge Matrix to Single Leg Balance is a dynamic exercise sequence that targets lower body strength and stability, while also improving balance and coordination. It involves performing a series of lunges followed by a single-leg balance after each lunge.

Starting Position:

Stand with feet hip-width apart, core engaged, and shoulders back.

Forward Lunge: Inhale, step forward with the right foot, lowering until the right thigh is parallel to the floor and the left knee is close to the ground.

Exhale, push off the right foot to return to the starting position.
Immediately balance on the right leg with the left foot lifted. Hold the position, keeping hips level and core engaged.

Reverse Lunge: Inhale, step back with the right foot, lowering until the left thigh is parallel to the floor and the right knee is near the ground.

Exhale, push off the right foot to return to the starting position.
Immediately balance on the left leg with the right foot lifted. Hold the position, focusing on stability.

Side Lunge: Inhale, step out to the right with the right foot, bending the right knee and pushing hips back while keeping the left leg straight.

Exhale, push off the right foot to return to the starting position.
Immediately balance on the right leg with the left foot lifted. Hold the position, ensuring proper alignment.

Diagonal Lunge:Inhale, step diagonally forward and to the right with the right foot, lowering into a lunge.

Exhale, push off the right foot to return to the starting position.
Immediately balance on the right leg with the left foot lifted. Hold the position, maintaining stability.

Switch Sides: Repeat the entire sequence on the left side.

Key Points:
- Core Engagement: Maintain a tight core throughout each lunge and while balancing to support your stability.
- Body Alignment: Ensure your knee tracks in line with your toes during lunges and keep an upright posture.
- Controlled Movements: Execute each lunge slowly and deliberately, transitioning smoothly into the single-leg balance.
- Balance Focus: Concentrate on holding a stable balance after each lunge, avoiding any swaying or leaning.

Incorporate the Lunge Matrix to Single Leg Balance into your workout routine to build lower body strength, enhance balance, and improve overall coordination.

Lunge Matrix To Single Balance

The Side Plank with Abduction (Bottom Knee Bent) is a great variation of the side plank with abduction that reduces the intensity while still targeting the core, glutes, and hip abductors. Bending the bottom knee provides extra support, making it ideal for beginners or those looking to build strength and stability before progressing to the full version.

How to Perform the  Side Plank with Abduction (Bottom Knee Bent):

Starting Position:
- Begin by lying on your side with your bottom leg bent at a 90-degree angle and your top leg extended straight.
- Prop yourself up on your forearm, ensuring that your elbow is directly under your shoulder. Your forearm should be perpendicular to your body.
- Your bottom knee should be on the ground, and your hips should be off the ground, forming a straight line from your head to your bottom knee.
- Engage your core and lift your hips, keeping your top leg fully extended in line with your body.

Leg Abduction:
- From this position, lift your top leg straight up towards the ceiling. The movement should come from your hip, and you should feel the glutes and outer thigh working.
- Keep your foot flexed and move in a controlled manner.

Lowering the Leg:
- Slowly lower your top leg back down to the starting position without letting it touch your bottom leg. Keep tension in your core and glutes throughout the movement.

Repeat:
- Perform the desired number of repetitions, then switch sides and repeat on the other side.

Key Focus Points:
- Core Engagement: Keep your core tight and your hips lifted throughout the movement to maintain stability.
- Shoulder Alignment: Ensure your elbow is directly under your shoulder to support your upper body and prevent shoulder strain.
- Controlled Movement: Lift and lower your top leg in a slow and controlled manner, focusing on using your glutes and outer thigh muscles (hip abductors).
- Neutral Spine: Keep your body in a straight line from head to bottom knee, avoiding arching or rounding your back.

Modifications:
- Beginner: If even this modified version feels too challenging, simply hold the side plank position with the bottom knee bent and skip the leg abduction until you build strength.
- Advanced: Add a resistance band around your thighs or increase the number of repetitions to make the exercise more challenging.


Side Plank With Abduction

Forward and Back Bear Crawls Exercise Description:

The Forward and Back Bear Crawls are a dynamic full-body exercise that enhances strength, coordination, and endurance. This exercise targets the shoulders, core, and legs while improving overall body stability and mobility.

Starting Position:

Setup:

Begin on all fours with your hands placed shoulder-width apart and your knees directly under your hips. Keep your back flat and your hips in a neutral position. Engage your core to support your spine.

Engage Core:

Tighten your abdominal muscles and activate your glutes. Maintain a neutral spine and ensure your shoulders are away from your ears.

Forward Bear Crawl
Movement:

Inhale as you lift your right hand and left foot off the ground simultaneously, moving them forward about a step’s length. Follow with your left hand and right foot, keeping your movements smooth and controlled. Continue crawling forward, ensuring your body remains level and your core stays engaged.

Stabilize:

Exhale as you complete each forward step, focusing on maintaining a stable and steady motion. Avoid letting your hips sway or your back sag.

Back Bear Crawl
Movement:

Inhale as you move your right hand and left foot backward, returning them to the starting position. Follow with your left hand and right foot, making sure to keep the movement smooth and coordinated. Continue crawling backward, maintaining a neutral spine and engaged core.

Stabilize:

Exhale as you complete each backward step, ensuring your body remains stable and your movements are controlled.

Key Points to Remember:

- Body Alignment: Keep your back flat and hips level throughout the exercise. Avoid excessive arching or sagging of the spine.
- Core Engagement: Maintain a tight core to support your spine and stabilize your body during the movement.
- Controlled Movements: Move forward and backward with smooth, controlled steps to enhance muscle engagement and prevent injury.
- Breathing: Inhale as you move limbs and exhale as you stabilize and complete each step.

Incorporate the Forward and Back Bear Crawls into your workout routine to improve functional strength, coordination, and overall body stability.

Foward And Back Bear Crawls

Day 3 Warm-Up

The Single Arm Kettlebell Clean and Press is a dynamic exercise that combines strength, coordination, and technique, targeting shoulders, chest, back, core, and legs. The movement transitions between explosive lower body power and controlled upper body strength, with a change in stance for optimal pressing form.

1. Setup: Stand with feet shoulder-width apart, with the kettlebell positioned between your feet.
2. Gripping the Kettlebell: Hinge at the hips with a flat back and reach down to grab the kettlebell handle with one hand. Keep your shoulder packed and chest up.
3. Clean Phase: Drive through your heels to explosively extend your hips and knees, pulling the kettlebell upward in a straight path. Keep it close to your body as you guide it to your shoulder, using the momentum from your lower body. Rotate your wrist so the kettlebell lands softly in the front rack position (a few inches from your chest), with your elbow tucked close to your ribcage.
4. Press Phase: Adjust to a narrow stance by bringing your feet closer together. From the front rack position, press the kettlebell overhead by extending your arm in a smooth, controlled motion. Keep your core braced and shoulder packed as you push the kettlebell up, locking your arm out overhead.
5. Overhead Lockout: Your arm should be straight with your bicep close to your ear, core engaged to stabilize the position.
6. Return to Wide Stance: After the press, lower the kettlebell back to the front rack position and adjust your stance back to shoulder-width to prepare for the clean.
7. Controlled Descent: Carefully guide the kettlebell back keeping it close to your body, using a slight swing before repeating the clean for the next rep.

Key Points
- Maintain a flat back and pack the shoulder throughout the movement.
- Keep the kettlebell close to your body during the clean to minimize strain - on your back.
- Use explosive power from the hips during the clean and core engagement during the press.
- Transition to a narrow stance for stability and alignment during the press.
- Control the descent from the press and return to a wide stance to reset for the clean.
- Focus on a strong core and stable shoulder to maintain balance and proper form.

This movement is excellent for building full-body strength, coordination, and stability while incorporating stance adjustments for better pressing mechanics.

Single Arm Kettlebell Clean And Press

Kettlebell Push-Ups

Format: Alternate for 5-10 minutes 

Turkish Get Up Exercise Description:

The Turkish Get Up is a comprehensive exercise that develops strength, stability, and mobility through a series of controlled movements. It involves transitioning from a lying position to a standing position while holding a kettlebell.

Roll:

Starting Position: Begin lying face up with both knees bent. Ensure your abs are activated (braced).

Roll: Inhale, then exhale while rolling onto your left side. Loop your left hand through the kettlebell handle, placing your right hand over the left. With both hands on the kettlebell, place your shoulders into their sockets (packed). Inhale, then exhale while rolling onto your back, bringing the kettlebell to the left side of your chest, keeping both hands on the kettlebell.

Press:

Leg Position: Bend the leg on the kettlebell side to 90 degrees and extend the opposite leg to a 45-degree angle.

Press: Inhale, then exhale while pressing the kettlebell up with both hands. Keep your wrist neutral, elbow extended, and shoulder packed. Place your right arm down with the palm facing the ground, parallel to your right leg.

Elbow:

Transition: Inhale, then exhale while driving your left foot into the ground, transitioning onto your right elbow. Keep your eyes centered on the kettlebell, and ensure both shoulders are packed.

Reminder: Maintain a neutral wrist and extended elbow on the kettlebell side, with abs fully activated.

Hand:

Transition: Inhale, then exhale while transitioning up to the hand (seated position). Drive through the left foot and right hand, screwing the right hand into the ground (eternally rotating the right shoulder to pack it). Activate the triceps to extend the elbow.

Reminder: Keep your eyes focused on the kettlebell.

Knee to Hand:

Transition: Inhale, then exhale while driving the left foot into the ground and elevating your hips. Hinge at the hips, sweeping your right leg underneath into a T-position. Align your right hand with your right knee, pressing the right hand into the ground to stabilize your shoulder and body.

Lunge Position:

Position: Inhale, with abs activated, then exhale while driving through the right hand and shifting the hips forward into a lunge position (both knees at 90 degrees, toes of the planted knee curled under). Look straight ahead, aligning your neck with your spine. Keep your shoulders connected to the lat (packed), right glute, and abs activated.

Stand:

Standing Up: Inhale, then exhale while driving the left foot into the ground to stand up in a controlled motion. Finish with activated abs, a neutral wrist, packed shoulders, neck aligned with the spine, and activated quads and glutes (hips neutral). Ensure your feet are screwed into the ground.

Reminder: To complete the exercise, reverse the Get-Up from the standing position back to the starting position

Turkish Get Up

Suitcase Kettlebell Reverse Lunge Exercise Description:

The Suitcase Kettlebell Reverse Lunge is a lower body exercise that targets the quads, hamstrings, glutes, and core while also enhancing balance and stability. Holding the kettlebell on one side simulates carrying a heavy suitcase, which challenges the core and stabilizing muscles. Here’s how to perform it correctly:

Starting Position: Stand with your feet hip-width apart. Hold a kettlebell in one hand, allowing it to hang at your side with your arm fully extended. Ensure that your shoulders are back and your core is engaged.

Prepare for the Lunge: Screw your feet into the ground, engage your core, and retract your shoulder blades. Maintain an upright posture with your chest lifted and your head looking forward.

Initiate the Lunge: Inhale and step one foot back into a reverse lunge, lowering your body until both knees are bent at approximately 90 degrees. The back knee should hover just above the ground, and the front thigh should be parallel to the floor. Keep your torso upright and avoid leaning forward.

Maintain Stability: As you lower into the lunge, ensure the kettlebell remains stable at your side. Keep your shoulder blades retracted and the core engaged to maintain balance and prevent excessive lean or rotation.

Return to Starting Position: Exhale as you push through the heel and big toe of the front foot to return to the starting position. Engage your glutes and quads to drive yourself back up, ensuring your body stays aligned and your core remains tight.

Repeat and Switch Sides: Complete the desired number of repetitions on one side, then switch the kettlebell to the other hand and repeat the exercise.

Key Points to Remember:

- Hip Alignment: Keep your hips square and avoid letting the back knee collapse inward or outward.
- Core Engagement: Maintain a tight core throughout the movement to enhance stability and support the spine.
- Controlled Movement: Move with control and avoid rushing through the exercise to ensure proper form and maximize effectiveness.
- Posture: Keep your chest lifted and shoulders back, and avoid leaning forward or rounding your back during the lunge.

Incorporate the Suitcase Kettlebell Reverse Lunge into your routine to build lower body strength, improve balance, and enhance core stability.

Suitcase Reverse Lunges

The Goblet Squat is an excellent lower-body exercise that targets the quads, glutes, hamstrings, and core. It’s a beginner-friendly movement that also suits advanced lifters, providing a great way to build strength, improve mobility, and develop proper squat mechanics. Holding the kettlebell in front of your chest helps maintain an upright posture and engages your core throughout the movement.

How to Perform the Goblet Squat:
Starting Position:
- Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
- Hold a kettlebell by the horns (the sides of the handle) at chest level, with the kettlebell close to your body. Your elbows should point downward, and your chest should be lifted.
- Engage your core and keep your shoulders back.

Squat Down:
- Initiate the movement by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest up and elbows inside your knees as you descend.
- Lower yourself until your hips are below or level with your knees, or as deep as your mobility allows.
- Keep your weight distributed evenly between your feet, focusing on pressing through your heels.

Rise Up:
- Drive through your heels and extend your knees and hips to return to the starting position. As you stand up, keep your chest lifted and core engaged.
- Squeeze your glutes at the top of the movement without overextending your lower back.
Repeat:

Perform the desired number of repetitions, maintaining proper form throughout.

Key Focus Points:
- Core Engagement: Keep your core tight throughout the movement to prevent your lower back from rounding.
- Kettlebell Position: Keep the kettlebell close to your chest, which helps maintain an upright posture and better balance.
- Depth: Aim to lower your hips below or level with your knees, but only go as deep as your mobility allows without compromising form.
- Knee Tracking: Make sure your knees track in line with your toes as you squat. Avoid letting them cave inward.

Modifications:
- Beginner: Start with a lighter kettlebell to focus on mastering the squat form. If necessary, perform bodyweight squats before adding the kettlebell.
- Advanced: Use a heavier kettlebell or slow down the tempo to increase the time under tension. You can also perform goblet squats with a pause at the bottom to increase the difficulty.

The Goblet Squat is a versatile, functional movement that benefits lifters of all levels by improving strength, posture, and mobility. It’s a great addition to any workout routine focused on lower body development and core stability.

Goblet Squat

Mountain Climbers are a dynamic, full-body exercise that primarily targets the core but also engages the shoulders, arms, and legs. This movement boosts cardiovascular endurance while improving agility and coordination, making it an excellent choice for both strength training and conditioning.

How to Perform Mountain Climbers:

Starting Position:
- Begin in a high plank position with your hands directly under your shoulders, arms fully extended, and your body in a straight line from head to heels.
- Engage your core to prevent your hips from sagging or lifting too high. Keep your gaze down and your neck neutral.

Drive One Knee Forward:
- Bring your right knee toward your chest, keeping your foot off the ground.
Keep your body in a plank position, avoiding any sagging in your hips or arching in your back.

Switch Legs:
- Quickly switch legs by extending your right leg back to the starting position while simultaneously driving your left knee towards your chest.
The movement should feel like running in place while holding a plank position.

Continue Alternating:
- Continue alternating legs at a quick pace for the desired number of repetitions or time, maintaining proper form throughout the exercise.

Key Focus Points:
- Core Engagement: Keep your core braced throughout the exercise to stabilize your body and prevent excessive movement in your hips or back.
- Neutral Spine: Maintain a straight line from your head to your heels. Avoid letting your hips sag or rise too high during the movement.
- Controlled Breathing: Breathe rhythmically as you perform the movement, exhaling as you drive each knee forward and inhaling as you switch legs.
- Speed with Control: Perform the exercise quickly but with control. Avoid bouncing or letting your form deteriorate as you increase speed.

Modifications:
- Beginner: Slow the movement down and focus on proper form by stepping one foot forward at a time rather than performing the exercise quickly. You can also elevate your hands on a bench or step to reduce the intensity.
- Advanced: Increase the speed of the movement or perform the exercise for a longer duration. To make it even more challenging, you can add a resistance band around your thighs for added tension or perform the movement with sliders under your feet.

Mountain Climbers are a versatile exercise that can be incorporated into various workouts, from strength training circuits to high-intensity interval training (HIIT). They are great for building core strength, boosting endurance, and improving overall athleticism.

Mountain Climbers

6 halos each side + 10 tricep extensions 

Focus: Shoulder mobility and tricep activation

Tall Kneeling Halo To OH Tricep Extension

Glute Bridges to ISO Hold – 10 reps + 25-second hold

 Focus: Posterior chain activation

Glute Bridges To ISO Hold

Focus: Full-body stability and core control

Beast Complex

Focus: Hip mobility and hamstring activation

Dowel Rod Hip Hinge

Day 1 Warm Up

Single Arm Kettlebell High Pull

The Double Kettlebell Push Press is a powerful exercise that builds strength and power in the upper body, particularly the shoulders, triceps, and chest, while also involving the legs and core for stability. This movement utilizes a slight dip and drive from the legs to help push the kettlebells overhead, making it more explosive than a strict press.

How to Perform Double Kettlebell Push Press:
Starting Position:
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand in the rack position—elbows close to your body, kettlebells resting on your forearms or just outside your shoulders.
- Keep your core braced, chest up, and shoulders back.

Dip:
- Perform a slight dip by bending your knees and hips just a few inches, similar to the start of a jump. The dip should be quick and controlled, not a full squat.
- Keep your torso upright and your weight distributed evenly through your feet.

Drive:
- As you extend your legs, press the kettlebells overhead in one fluid motion, using the momentum from the dip to help lift the weights.
- Fully extend your arms at the top, locking out the elbows, and ensure the kettlebells are directly over your shoulders, not in front.

Lowering Phase:
- Carefully lower the kettlebells back to the rack position by bringing them down in a controlled manner, keeping your core engaged to maintain stability.
- Reset your body before initiating the next dip and press.

Repeat:
- Continue for the desired number of repetitions, ensuring that each push press is performed with smooth coordination between the lower and upper body.

Key Focus Points:
- Leg Drive: Use your legs to help initiate the press by driving power through your feet and hips. The push press is not just an upper-body exercise; the lower body contributes significantly to the movement.
- Core Engagement: Maintain a strong core throughout the exercise to avoid arching your lower back as you press overhead.
- Control the Descent: Lower the kettlebells slowly back to the rack position with control, rather than letting them crash down, to protect your shoulders and wrists.
- Breathing: Inhale as you dip, and exhale as you press the kettlebells overhead.

Modifications:
- Beginner: Start with lighter kettlebells and focus on learning the coordination between the dip and press. If the push press feels too challenging, perform a strict double kettlebell press to build strength.
- Advanced: Increase the weight of the kettlebells or perform the push press for time or higher reps to improve endurance and power.

The Double Kettlebell Push Press is an excellent exercise for adding strength, power, and endurance to your kettlebell routine, making it a staple for anyone looking to improve full-body athleticism and conditioning.

Double Kettlebell Push Press

Negative Push Up To ISO Hold (5s Holds)

The Double Kettlebell Deadlift is a foundational strength exercise that targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and improving grip strength. Using two kettlebells increases the demand for balance and stability, making it a great variation for improving total-body strength and control.

1. Setup: Stand with feet shoulder-width apart and two kettlebells placed between your feet, with handles parallel to each other.
2. Gripping the Kettlebells: Hinge at the hips, keeping your back flat and your chest lifted. Reach down and grip the kettlebell handles firmly with both hands. Pack your shoulders and engage your core.
3. Initial Lift: Drive through your big toes and heels, extend your hips and knees, and stand tall as you lift the kettlebells. Keep your chest up, back flat, and arms extended straight throughout the movement. The kettlebells should remain close to your legs as they rise.
4. Lockout Position: At the top of the lift, stand fully upright with hips extended, shoulders back, and core engaged. Avoid overextending or leaning back at the top.
5. Controlled Descent: Hinge at the hips and bend your knees slightly to lower the kettlebells back to the ground in a controlled manner. Keep your back flat and chest up, guiding the kettlebells back between your feet.

Key Points

- Maintain a flat back and packed shoulders throughout the movement to protect your lower back.
- Engage your core and drive through your heels to lift the kettlebells.
- Keep the kettlebells close to your body during the lift and descent for stability.
- Avoid rounding your back or hyperextending at the top of the lift.
- Focus on a controlled, smooth motion both on the way up and down.

The Double Kettlebell Deadlift is an excellent exercise for developing posterior chain strength, improving your hip hinge mechanics, and building overall lower body and core stability.

Double Kettlebell Deadlift

Split Jumps

3-Point Rows

Half Kneeling Halo W/Heel Up

6-10 reps with 20-second hold
 Focus: Unilateral glute and hamstring activation

Single Leg Glute Bridges To Hold

Prying Goblet Squat W/Hip Shifts

20-25 seconds each side
 Focus: Adductor and core strength


Copenhagen

Day 2 Warm Up

The Tall Kneeling Halo with Rotational Palloff Press is a combination exercise that challenges both core stability and upper body mobility. This movement targets the shoulders, core (especially the obliques and transverse abdominis), and hips while improving coordination and control. The kneeling position also reduces lower body assistance, forcing you to engage your core and glutes for stability.

How to Perform the Tall Kneeling Halo with Rotational Palloff Press:
Starting Position (Tall Kneeling):
- Kneel on the ground with your knees hip-width apart, keeping your body tall and upright. Your hips should be extended fully, and your core engaged.
- Hold a kettlebell by the horns (sides of the handle) in front of your chest.
- Engage your glutes and keep a neutral spine throughout the exercise.

Halo:
- Begin the movement by making a circular motion around your head with the kettlebell, moving it in a "halo" motion.
- Bring the kettlebell behind your head, then around to the opposite side, making sure to keep your elbows close to your head.
- Complete one full circle, going clockwise or counterclockwise, while maintaining an upright posture and engaging your core to resist rotation.

Rotational Palloff Press:
- Once the halo is completed, move the kettlebell to chest level and rotate your torso slightly to one side (about 30-45 degrees).
- Press the kettlebell straight out from your chest, fully extending your arms, and resist the urge to rotate your torso further.
- Hold the extended position for a second, focusing on keeping your core braced and stable.

Return to Center:
- Slowly bring the kettlebell back to your chest and rotate your torso back to the center.
Repeat:
- Perform another halo in the opposite direction, followed by a rotational Palloff press to the other side.
- Continue alternating sides for the desired number of repetitions.

Key Focus Points:
- Core Engagement: Keep your core braced throughout the entire movement to prevent your lower back from arching or your hips from tilting forward.
- Stable Hips: In the tall kneeling position, your glutes should stay engaged to keep your hips stable and prevent excessive movement.
- Halo Control: Make sure the kettlebell stays close to your head as you complete the halo, avoiding any jerking or swinging motion.
- Rotational Stability: During the Palloff press, engage your obliques to resist any rotation of your torso as you press the kettlebell out.
- Breathing: Inhale during the halo and exhale as you press the kettlebell forward in the Palloff press.

Modifications:
- Beginner: Start with just the halo or the Palloff press to master each movement before combining them. You can also use a lighter kettlebell until you’re comfortable with the coordination of both movements.
- Advanced: Use a heavier kettlebell or hold the press at full extension for longer (2-3 seconds) to increase time under tension. You can also increase the number of reps per side.

The Tall Kneeling Halo with Rotational Palloff Press is a dynamic and functional movement that strengthens the core, shoulders, and hips. It's perfect for enhancing stability, coordination, and functional strength, making it a great addition to any workout routine.

Tall Kneeling Halo With Rotational Palloff Press

Non-Counter Prisoner Squat Jumps

The Sumo Kettlebell Deadlift is a powerful lower-body exercise that targets the glutes, hamstrings, quads, and inner thighs. It also engages the core and lower back for stability. The wider stance used in the sumo variation puts more emphasis on the glutes and adductors, making it an excellent movement for building lower-body strength while also improving hip mobility.

How to Perform the Sumo Kettlebell Deadlift:
Starting Position:
- Stand with your feet wider than shoulder-width apart, with your toes pointing slightly outward (about 30-45 degrees).
- Place a kettlebell on the ground between your feet, positioned directly between your ankles.
- Hinge at your hips and bend your knees to lower your body down toward the kettlebell, keeping your chest lifted and back straight.
- Grip the kettlebell handle with both hands, keeping your arms fully extended. Your shoulders should be slightly in front of the kettlebell.

Engage Your Core:
- Brace your core and pull your shoulders back to maintain a neutral spine.
Ensure that your hips are lower than your shoulders, and your weight is distributed through your heels and the middle of your foot.

Lift:
- Drive through your heels and extend your hips and knees to stand up, pulling the kettlebell off the ground.
- Keep the kettlebell close to your body as you rise, focusing on engaging your glutes and hamstrings at the top.
- At the top of the movement, stand tall, squeezing your glutes, but avoid overextending your lower back.

Lower the Kettlebell:
- Hinge at your hips again and bend your knees to lower the kettlebell back to the ground in a controlled manner.
- Keep your chest lifted and back straight as you descend, placing the kettlebell back between your feet.

Repeat:
- Perform the desired number of repetitions, maintaining good form throughout.

Key Focus Points:
- Hinge at the Hips: Focus on hinging at the hips rather than simply squatting down. This will ensure proper engagement of your hamstrings and glutes.
- Neutral Spine: Keep your back flat and chest lifted throughout the movement to avoid rounding your lower back.
- Core Engagement: Brace your core to stabilize your spine and protect your lower back during the lift.
- Controlled Descent: Lower the kettlebell with control, resisting the temptation to drop it quickly. This ensures the muscles stay engaged throughout the entire movement.

Modifications:
- Beginner: Start with a lighter kettlebell or practice the movement without weight to focus on your form.
- Advanced: Use a heavier kettlebell or perform the movement more explosively on the way up for added power development. You can also add a pause at the bottom or top of the movement for extra muscle engagement

The Sumo Kettlebell Deadlift is an excellent exercise for building lower body strength, improving hip mobility, and enhancing core stability. It’s ideal for people of all fitness levels and can be incorporated into strength or conditioning workouts.

Sumo Kettlebell Deadlift

Format: 20 seconds of work / 10 seconds rest 


Swings

Kettlebell Power & Strength 


This program is ideal for intermediate to advanced kettlebell users looking to push their limits and achieve new levels of strength, power, and conditioning.

$88

Kettlebell Power & Strength

Kettlebell Power & Strength

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