EDITOR’S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.
These workouts are programmed for three sessions each week. You will need only very basic equipment:
- Foam roller
- Training shoes (not running shoes – see article)
- Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
- Lightweight dowel rod
- 8′ X 8′ workout space
If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.
Week 9 – “Groovin'”: Day 1 (HARD)
Foam roll
Warm up:
Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
Rocking: Rock your butt back towards heels, but don’t let your back round. x10
Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.
Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.
With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.
Workout:
- Turkish get up w/shoe: 2 each side (2/2)
- KB Turkish get up: 1 per side
- KB swing practice: 2 rounds of 25 reps
Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.
Ladder: 1 round of 1, 2, 3, 4, and 5 reps of each movement
- Kettlebell swing (2, 4, 6, 8, 10 reps)
- Renegade row, each side (maintain strict plank form on these!)
- Goblet squat with pry and counterbalance
- Push up
- Plank 15 seconds
- Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)
Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.
As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.
To cool down, repeat the warm up.
Week 9 – “Groovin'”: Day 2 (EASY)
Foam roll
Warm up:
Repeat day 1 warm up
Workout:
- Shoe get up/real get up 2:1
- 10 KB swings every minute on the minute for 7 minutes
- 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)
To cool down, repeat the warm up.
Week 9 – “Groovin'”: Day 3 (MEDIUM)
Foam roll
Warm up:
Repeat day 1 warm up
Workout:
- KB get up 3/3
Circuit 1: 3 sets of 5 (at program minimum weights)
- Goblet squat with pry and counterbalance
- Push up
- Rocking + Wallslides
Circuit 2: 3 sets of 5 (at program minimum weights)
- KB swings
- Renegade row
- Hip flexor stretch+stick windmill
To cool down, repeat the warm up.
