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Kettlebell Basics
In This single ketttlebell four-week beginner program, you will learn how to train your foundational movement patterns (squat, hinge, lunge, push, pull, carry)
By the end of the 4 weeks, you will le... Read More
Wlaminca Fitness
Kettlebell Training
305 kettlebell club
By Wlaminca Fitness
Wlaminca Fitness, 305 kettlebell club
Kettlebell Basics
25 On-Demand Videos
Kettlebell Basics
On-Demand
1
Chapter 1: Intro
Introduction - Welcome Video
On-Demand
Module 1 - Day 1 Legs Are Your Foundation
On-Demand
In this session, we dive into the fundamentals of leg training. Keeping things simple with a total of 6 exercises and 3 sets of each exercise
Module 2 - Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 3 - Day 2 Push & Pull
On-Demand
In this session, we will focus on the Push/Pull movement partners of your upper body
Module 4 - Decompression
On-Demand
In this session, we do several movements to ease off the tension from exercise and our everyday life. Its what your body wants after a week of training or just a week in general
Module 5 - Day 3 Lunging Into Power
On-Demand
In this session, we dive into single leg movement, learn how to single-arm clean a kettlebell, and learn how to generate power through your hips
Module 6 - Foam Rolling
On-Demand
In this session, we utilize the foam roller to get ease muscle pain, increase range of motion and release tension
Module 7 - Day 4 Legs Are Your Foundation
On-Demand
In this session, we dive into the fundamentals of leg training.
Keeping things simple with a total of 6 exercises and 3 sets of each exercise alongside the introduction of super sets
Module 8 - Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 9 - Day 5 Push & Pull
On-Demand
In this session, we will focus on the Push/Pull movement patterns of your upper body. Diving into Get-Ups, single-arm pressing, bridge pressing, and single rack carries
Module 10 - Decompression
On-Demand
In this session, we do several movements to ease off the tension from exercise and our everyday life. Its what your body wants after a week of training or just a week in general
Module 11 - Day 6 Lunging Into Power
On-Demand
In this session, we learn how to reverse lunge, work on cleans&swings and learn how to generate power through your hips
Module 12 - Foam Rolling
On-Demand
In this session, we utilize the foam roller to get ease muscle pain, increase range of motion and release tension
Module 13 - Day 7 Legs Are Your Foundation
On-Demand
In this session, we dive into the fundamentals of leg training.
Learning the curtsy lunge, single rack squats alongside unilateral leg training.
Module 14 - Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 15 - Day 8 Push & Pull
On-Demand
In this session, we will focus on the Push/Pull movement patterns of your upper body. Diving into single-arm bridge pressing, split stance rows & overhead carries
Module 16 - Decompression
On-Demand
In this session, we do several movements to ease off the tension from exercise and our everyday life. Its what your body wants after a week of training or just a week in general
Module 17 - Day 9 Lunging Into Power
On-Demand
In this session, we learn how to pulse lunge, single-arm thruster and we introduce ballistic exercises such as ballistic rows and Russian swings.
Module 18 - Foam Rolling
On-Demand
In this session, we utilize the foam roller to get ease muscle pain, increase range of motion and release tension
Module 19 - Day 10 Legs Are Your Foundation
On-Demand
In this session, we dive into the fundamentals of leg training.
Working on curtsy lunges, swings, single rack squats & single-arm deadlifts supersets.
Module 20 - Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 21 - Day 11 Push & Pull
On-Demand
In this session, we will focus on the Push/Pull movement patterns of your upper body. Diving into pull-throughs, strict pressing, and a method of training called "Ladder Set"
Module 22 - Decompression
On-Demand
In this session, we do several movements to ease off the tension from exercise and our everyday life. Its what your body wants after a week of training or just a week in general
Module 23 - Day 12 Lunging Into Power
On-Demand
In this session, we learn how to do a kettlebell complex, single-rack reverse lunge, single-leg bridge and we introduce a new method of training called "EMOM"
Module 24 - Foam Rolling
On-Demand
In this session, we utilize the foam roller to get ease muscle pain, increase range of motion and release tension
Meet Your Coaches
Wlaminca Fitness
Kettlebell Training
Making kettlebell training totally understandableđź””
Building strength, muscle, coordination, balance, mobility & posture through kettlebell training .
Full 305 Kettlebell Club calendar down below (Live Sessions)
Shop Kettlebells ⬇️
www.wlamincafitness.com
305 kettlebell club
By Wlaminca Fitness
At the 305 kettlebell club, we focus on the six foundational movement patterns we should all be training twice a week (Squat, Hinge, Push, Pull, Lunge, Carry)
With this, you’ll be able to improve your strength, balance, posture, fat loss, flexibility, mobility, cardio, muscle mass & stress levels
Indoors 1000 west avenue, Miami Beach (Prestige Miami Fitness Club) Mirador building
Outdoors 900 Ocean Drive, Miami Beach
(Lummus Park )
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