Note: This is a digital download. Nothing will be mailed to you. If you are looking for a physical item, please go here
Version 1
This bundle of kettlebell workouts offers plenty of variety. There are short as well as longer workouts. Some workouts will require just 1 kettlebell, others will require 2. (To get the most of these workouts I suggest to have 2 kettlebells at hand).
Important: These are a series of PDF files. You will not receive anything physical in the mail.
These are full body workouts that will challenge your endurance and strength.
🔥There are 18 new kettlebell exercises in version 1.
Workout details:
Workouts 001-010: 15 EMOMs (Every Minute On the Minute). There are 5 exercises in these workouts. You will have to complete an exercise every time a minute is up.
Workouts 011-020: 3 Rounds for Time. There are 5 exercises in these workouts. Reps will gradually decrease in each subsequent round.
Workouts 021-025: Pyramid Circuit. There are 10 exercises in these workouts. There are 4 levels in this pyramid. Every level up the pyramid has more exercises. Level 1 has 1 exercise, Level 2 has 2 exercises, Level 3 has 3 exercises and Level 4 has 4 exercises. These workouts will take about 30-45 minutes to complete.
Workouts 026-035: Tri-sets. There are 9 exercises in these workouts. Perform the 3 exercises in each group one after the other, with no rest in between. Rest 1 minute AFTER you finish the 3rd exercise in each group. Complete 3 rounds of each circuit before you move on to the next circuit.
Workouts 036-040: Metcons. Here you will have 2 sections. Start at the top. Complete the mentioned reps for only 1 round. Then move on to the section below and complete as many rounds as you can using the following 4 exercises in 12 minutes. Rest as needed.
Workouts 041-050: Kettlebells & Bodyweight Training. This section will contain kettlebell exercises paired with bodyweight exercises. Complete each circuit 3x. But rest 40 seconds in between exercises in Circuit 1, rest 30 seconds in between exercises in Circuit 2 and 20 seconds in between exercises for Circuit 3.
Version 2
(Updated Jan 31, 2022)
✔️ 50 new workouts have been added.
✔️ Every workout now has alternative exercise(s) for some movements.
✔️ Muscle diagram showing muscles targeted through that workout.
✔️ 5 training formats: EMOM, 3 Rounds, AMRAP, Complexes and Tri-Sets
✔️ Workouts are between 8-20 minutes in duration. Select 1 workout for the day, or combine 2 different ones for a longer workout.
It would be helpful if you know how to do the following kettlebell exercises:
✔️Cleans
✔️Swings
✔️Snatches
✔️ Turkish Get-Up (Here's a full guide on how to do Turkish Get-Ups if you don't know how to: TGU Guide)
FAQs
Who is this workout plan for?
The workouts in this e-book are for someone that is looking to have fun with dynamic and challenging kettlebell workouts.
You should have experience with medium to advance training formats. These workouts will help improve your cardiovascular endurance as well build muscle and core strength.
Some workouts will require 2 kettlebells.
💡Important: The formats of these kettlebell routines will be challenging but it is not necessary to use heavy kettlebells if you don't want to. It is more important to complete the routines with good form.
Where can I do this workout?
You can do these workouts at a gym or at home if you a kettlebell and a mat.
How do I get this workout plan?
After you complete purchase you will be routed to a download area where you can download the workouts. Nothing physical will be mailed to you.
You will receive a ZIP folder containing 2 PDF files: Version 1 and Version 2. Both versions contain 50 workouts each. So 100 workouts in total. There are various of free apps you can use to view the PDFs. Or you can simply open them on your mobile browser.
It is highly recommended to download the ZIP folder over WIFI because it's over 100 MB. You may have trouble downloading it via your phone's bandwidth.
How many times can I download the workouts?
There will be a download limit of 7 attempts. If for some reason you need more simply please reply to your download receipt e-mail and I will assist you.