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 learn how to squat, deadlift, swing, clean, press, row & carry the kettlebell properly.
With all of this, you will improve your strength posture, balance, coordination, flexibility, mobility, muscle mass & fat loss.
You will have 3 45-60 minute sessions a week (Mon, Wed, Fri)
1 20min Flexibility & Mobility Session a week
1 20min Decompression Session a week
1 20min Foam Rolling Session a week
These will be pre-recorded live follow-along sessions
You will need 1 to 3 Kettlebells (light, medium, heavy)(just one is fine too!), a Mat, mini band, and a foam roller
Explore the full curriculum
25 On-Demand Videos
Kettlebell Basics
On-Demand
1
Chapter 1: Intro
Introduction - Exercise 1: Welcome Video
On-Demand
Module 1 - Exercise 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 - Exercise 1: Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 3 - Exercise 1: Day 2 Push & Pull
On-Demand
In this session, we will focus on the Push/Pull movement partners of your upper body
Module 4 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 9 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 15 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: Mobility & Flexibility
On-Demand
Use this routine to take care of your joints and muscles after a week of training.
Module 21 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: 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 - Exercise 1: Foam Rolling
On-Demand
In this session, we utilize the foam roller to get ease muscle pain, increase range of motion and release tension
