Are you tired of spending hours at the gym without seeing results? Do you want a workout program that fits into your busy schedule and actually works?

Our Kettlebell Workout Programs are designed to help you burn fat, build muscle, and boost your energy – all in just 20-60 minutes a day. Whether you’re a beginner or a fitness enthusiast, our expert-led routines will guide you every step of the way.

FAQ:
Q: Do I need experience with kettlebells?
A: Not at all! We have beginner-friendly programs to help you get started.

Q: What equipment do I need?
A: Just one or two kettlebells (we’ll recommend the right weight for you).

Q: Can I cancel anytime?
A: Yes! You can cancel your subscription at any time with no hassle.

Pricing:
Only $18/month – Cancel Anytime!
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Personal Trainer: $100+/session

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Transform Your Body in 30 Days with Proven Kettlebell Workouts

Program Description:

The Stronger by the Bell 30-Day Full-Body Training Plan is designed for individuals ready to transform their physique through kettlebell training, combining strength, muscle-building, power, and fat loss in one dynamic program. Perfect for both men and women, this plan delivers three intense full-body workouts per week, focused on maximizing functional strength while sculpting lean muscle and boosting athletic performance.

Over the course of 30-days, participants will progressively challenge their bodies using kettlebell exercises that target all major muscle groups, improve conditioning, and elevate fat-burning potential. Each workout balances heavy lifts with explosive movements to ensure optimal muscle growth, power, and endurance.

Key Features:

- Full-Body Focus: Three kettlebell-based workouts per week that engage the entire body, building functional strength and enhancing conditioning.

- Muscle Building & Fat Loss: Strategic programming that promotes muscle growth while helping shed excess fat through high-intensity movements and strength training.

- Power & Strength: A focus on developing explosive power, muscle endurance, and overall physical performance using kettlebell exercises such as swings, squats, presses, and get-ups.

Whether you're looking to build a lean, powerful physique or improve your overall athletic performance, Stronger by the Bell will help you unlock new levels of strength, conditioning, and body composition.

Week 1 Workout 1

Recovery & Rejuvenation


Week 1 Workout 2

Week 1 Workout 3

Rest Day

Week 2 Workout 1

Week 2 Workout 2

Week 2 Workout 3

Week 3 Workout 1

Week 3 Workout 2

Week 3 Workout 3

Week 4 Workout 1

Week 4 Workout 2

Week 4 Workout 3

Lunge Matrix

Push Up Pike Reach

Dowel Rod Overhead Hip Hinge

Lateral High Knee Run

Warm Up

Double Kettlebell Suitcase Forward Lunge

3-Point Rows

Double Swings

Block 1

The Double Kettlebell Chest Press is an effective upper-body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. This movement offers a unique challenge compared to traditional barbell or dumbbell chest presses due to the shape and grip of the kettlebells, which require more stabilization throughout the movement.

How to Perform the Double Kettlebell Chest Press:

Starting Position:
- Lie on your back on a flat bench (or the floor if a bench is not available) with your knees bent and feet flat on the ground.
- Hold a kettlebell in each hand by the handles, with your palms facing forward and the kettlebells resting against the backs of your wrists.
- Bring the kettlebells to the starting position near your chest, with your elbows bent at about 90 degrees and your upper arms at about a 45-degree angle from your torso.

Engage Your Core:
- Engage your core and press your lower back into the bench (or floor) to create stability and protect your spine throughout the movement.

Press the Kettlebells:
- Press both kettlebells straight up toward the ceiling by extending your arms, bringing the kettlebells together slightly at the top without letting them touch.
- As you press, keep your wrists straight and the kettlebells stable.
- Exhale as you press the kettlebells up.

Controlled Descent:
- Lower the kettlebells back down to the starting position in a controlled manner, focusing on keeping the kettlebells stable and preventing them from wobbling.
- Inhale as you lower the kettlebells, keeping your chest lifted and your elbows moving at about a 45-degree angle.

Repeat:
- Perform the desired number of repetitions, maintaining control and stability throughout the movement.

Key Focus Points:
- Wrist and Kettlebell Stability: Ensure your wrists stay neutral (not bent) throughout the movement. The kettlebells will naturally want to wobble, so focus on stabilizing them as you press and lower them.
- Core Engagement: Keep your core engaged to prevent your lower back from arching and to maintain stability during the press.
- Controlled Movement: Perform the press and descent in a controlled manner, avoiding any jerking motions. Focus on the quality of each rep rather than speed.
- Elbow Position: Keep your elbows at about a 45-degree angle from your torso to reduce stress on your shoulders and allow for better chest engagement.

Modifications:
- Beginner: Use lighter kettlebells to practice the movement and focus on controlling the kettlebell's unique weight distribution. If stability is an issue, you can perform the exercise lying on the floor to limit the range of motion.
- Advanced: Increase the weight of the kettlebells or perform the exercise with a pause at the bottom of each rep to increase time under tension. You can also perform the press on an incline bench to target the upper chest.

The Double Kettlebell Chest Press is an excellent alternative to traditional pressing exercises, offering the benefits of increased stability, coordination, and upper-body strength. It's a great addition to any strength training routine, particularly for those looking to build chest and shoulder strength while improving overall body control and stability.

Double Kettlebell Chest Press

Kettlebell Bulgarian Split Squat

Forearm Plank

Block 2

Two-Hand Kettlebell Bicep Curl

Single Kettlebell Lying Tricep Extension

Block 3

Prying Goblet Squat

Alternating High Plank Bodyweight Rows With Rotation Exercise

Prisoner Squat Jumps

Lateral Bear Crawls

Single Leg Deadlift Forward Reach

Double Kettlebell Squat Press

Double Clean

Suitcase Reverse Lunges

Single Arm Kettlebell Snatch

Burpees

Beast Hold

Renegade Row

Bottoms Up Goblet Squat

Dynamic Side Plank W/Hip Abduction

Bridge Hold Kettlebell Pullover

Push Up ISO Hold

Side To Side Pogos

Broad Jump

Kettlebell Push-Ups

Double Kettlebell Overhead Negative Press

Double Kettlebell Suitcase Split Squats

Tip: since the reps are high please use a medium to light kettlebell.

2-Point Rows

Tip: since the reps are high please use a medium to light kettlebells.

Double Kettlebell Press

Plank Saw

Swings

Mountain Climbers

Dowel Rod Hip Hinge

High Plank Bodyweight Row Holds

Non-Counter Prisoner Squat Jumps

A-Skips

Double Kettlebell Suitcase Deadlift

Deadstop Bentover Row

Double Kettlebell Chest Fly

Kettlebell Lateral Lunge Clean

Tall Kneeling Halo With Rotational Palloff Press

Lunge Matrix To Single Balance

Explosive Push Ups

Single Leg Glute Bridge Hold

Turkish Get Up To Bridge

Single Arm Racked Front Squat

Negative Push Up To ISO Hold (5s Holds)

Deadstop Swings (heavy)

Goblet Squat

Single Arm Swings

Kettlebell Farmer's Carry

Bottoms Up Goblet Marches

Bird Dog Hold

Kettlebell Single Arm Deadlift

Single Leg Plank Saw

Pogos

Double Kettlebell Suitcase Reverse Lunge To Balance

Push Ups

Side Plank Rotations

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

Single Arm Kettlebell High Pull

Half Kneeling Halo W/Heel Up

Kettlebell Turkish Get Up

Stronger by the Bell: 30-Day Full-Body Training Plan

Those seeking a full-body transformation: If your goal is to build lean muscle while burning fat, this kettlebell program will help you sculpt a strong and athletic physique.

Athletes wanting to improve performance: If you want to develop explosive power, improve conditioning, and increase functional strength for sports or daily life, this program delivers.

Kettlebell enthusiasts at any level: Whether you're familiar with kettlebell training or new to it, this program provides progressive workouts that adapt to your level and help you continuously improve.

Busy individuals: With three efficient, full-body workouts per week, this program fits into a busy schedule while delivering maximum results.

If you’re serious about unlocking new levels of strength, power, and endurance while reshaping your body, Stronger by the Bell is for you.

$88

Stronger by the Bell: 30-Day Full-Body Training Plan

Stronger by the Bell: 30-Day Full-Body Training Plan

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