4×25 side step swings
4×5 halos per side

3×3 get ups per side

4×5 double kettlebell high pulls
4×5 double kettlebell squats

3×10 burpees
3×15 v-ups with light kettlebell

Stretch

Week 1, Day 2

3×20 seconds elbow planks
3×20 seconds hands planks

5×5 double kettlebell cleans
5×5 double kettlebell deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups

Week 1, Day 1

4×25 side step swings
4×5 halos per side

3×3 get ups per side

4×5 double kettlebell high pulls
4×5 double kettlebell squats

3×10 burpees
3×15 v-ups with light kettlebell

Stretch

Week 1, Day 2

3×20 seconds elbow planks
3×20 seconds hands planks

5×5 double kettlebell cleans
5×5 double kettlebell deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups

3×30 seconds Russian twist

Stretch

Video Demonstrations:

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

2×10 air squats
2×15 push ups

1-2-3 windmills per side
1-2-3 get ups per side

3×5 goblet squats
3×5 sitting military press per side

4×5 pullover crunches

Stretch

Week 2, Day 2

Joint mobility/Primal Move

2×15 overhead squats
2×10 around the world
2×5 halos per side

5×20 swings
5×3 pull ups

3×10 double kettlebell deadlifts
3×8 double kettlebell clean
3×6 diamond kettlebell push ups

3×20 seconds side planks per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

4×15 swings
4×10 around the world
4×5 push ups

3×10 snatches (L/R)

4x5double bell rack quats
4×4 double sitting military press
4×3 double cleans

3×20 v-ups

Stretch

Week 3, Day 2

2×10 bodyweight squats
2×10 halos
2×10 swings

3×5 windmills per side

5×5 single leg deadlift
5×5 double KB high pulls

3×3 windmills

5×20 seconds plank

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

5×20 sec jumping rope

5×10 sec rest

3×6 goblet squats
3×6 military press per side

4×10 burpees
4×10 jump squats

3×30 sec Russian twist

Stretch

Week 4, Day 2

2×10 push ups

2×10 lunges per side
2×25 swings

3×3-2×2-1x1Turkish get ups

5×10 snatches per side

5×20 side crunches per side
5×20 pullover crunches

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

3×20 bench dips
3×20 sec air squats

3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches

5×10 triceps extension
5×5 squats and curls
5×30 sec double KB farmer’s walk

3×30 sec v-ups

Week 5, Day 2

2×10 hand to hand swings

2×10 push ups
2×10 bodyweight squats

3×25 jump squats

3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

5-5-3-3-1-1- goblet squats

3×20 sec side planks per side

3×20 sec planks touching the KB

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

3×10 swings

3×10 push ups

3-2-1 get ups per side

4×5 double high pulls
4×5 double squats

3×20 sec planks

Week 6, Day 2

3×3 bodyweight windmills
3×1 minute jumping rope

3×3 windmills

5×5 double cleans
5×5 double deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 pullover sit ups

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

2×10 air squats

2×15 dips

5 get ups per side

3×5 goblet squats
3×5 sitting military press per side
3×10 triceps extension

4×25 pullover crunches

Week 7, Day 2

2×15 swings

2×10 around the world
2×5 halos per side

5×20 swings
5×10 push ups

3×10 double jettlebell deadlift
3×8 double kettlebell clean
3×6 pull up

3×20 sec Russian twist

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

4×10 one hand swings (2 sets per side)
4×20 sec planks (touching kettlebell)

6×8 snatches (L/R)

4x5double deadlifts
4×4 double rows
4×3 double cleans

3×20 v-ups
3×20 sec bicycles

Stretch

Week 8, Day 2

2×10 bodyweight squats
2×10 swings
2×5 halos per side

3×5 windmills per side

5×5 double squats
5x5double high pulls

5×20 sec high planks

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

2×30 sec hand to hand swings

2×30 sec halos alternating sides

3×1 Turkish get ups per side

3×6 goblet squats
3×3 sitting military press per side

3×20 pullover crunches

Stretch

Week 9, Day 2

2×10 push ups
2×10 lunges per side (bodyweight only)
2×25 swings

3×3-2×2-1×1 wind mills

5×5 snatches per side
5×10 push press

5×20 side crunches per side
5×5 pullover sit ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

2×15 hand to hand swings
2×10 push ups
2×5 bodyweight lunges per side

3×10 biceps curls
3×10 triceps extensions
3×10 underneath lunges (5 per side)

3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches

5×30 sec double kettlebell farmers walk

Week 10, Day 2

2×15 swings

2×7 halos

3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull-ups

5-5-3-3-1-1- goblet squats

3×20 sec bicycles
3×20 sec high planks

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

3×10 body weight squats

3×10 push ups
3×10 swings ( hand to hand)

3×3 sitting military press
3×5 overhead squats

3×10 push press
3×10 high pulls, per side

3×20 seconds butterfly sit ups

Stretch

Week 11, Day 2

3×20 sec planks

3×20 sec swings

3×3 Turkish get ups
2×2 Turkish get ups
1×1 Turkish get ups

5×5 double cleans
5×5 double deadlifts

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

2×10 scorpions
2×1 planks, touching shoulders

3×5 windmills

3×5 goblet squats
3×8 single arm rows, per side

5 rounds:

• 20 seconds snatches
• 10 secs rest

4×25 pull over crunches

Stretch

Week 12, Day 2

2×10 lunges, per side
2×10 around the world
2×5 halos, per side

5×20 swings
5×10 push ups

3×10 double kettlebell deadlift
3×8 double kettlebell clean
3×6 pull ups

3×20 sec side crunches
3×20 sec v-ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

The post Joint Safe Strength and Conditioning With Kettlebells appeared first on Breaking Muscle.

Joint mobility/Primal Move

2×30 sec swings
2×10 around the world
2×5 halos

3×6 double KB squats
3×6 double KB military press
3×8 good morning stretch

5×10 snatches L/R

3×30 sec pullover crunches

Stretch

Week 1, Workout 2

Joint mobility/Primal Move

5×20 sec jumping rope with 10 sec rests between

3×3 windmills L/R
3×10 double KB lunges (5 per side)
3×5 overhead squats

4×4 double KB push press

4×8 pullover sit ups
4×12 box jump
4×20 sec planks

Stretch

Find demonstration videos of most exercises on the YouTube playlist.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Workout 1

Joint mobility/Primal Move

3×30 sec Scorpions
3×20 sec Air squats

5×3-5 Double bells squats
5×3 Sitting military press (double bells)

3×12 Burpees
3×12 Snatches (6 per side)
3×12 Push press
3×12 V – ups

Week 2, Workout 2

Joint mobility/Primal Move

5×20 sec Hand to hand swings
5×10 sec rest

5×5 Single leg deadlifts L/R
5×5 Snatches per side

3×5 Back lunges with rotation per side

3×10 Jump lunges R/L
3×15 Push ups
3×10 Burpees

3×20 sec Side crunches per side
3×20 Regular crunches

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 3, Workout 1

Joint mobility/Primal Move

3×20 sec planks

50 swings, 10 bodyweight squats

40 swings, 20 bodyweight squats

30 swings, 30 bodyweight squats

20 swings, 40 bodyweight squats

40 swings, 50 bodyweight squats

3×3 get ups per side

4×5 double bells cleans

4×5 double bells squats

4×10 push ups

3×20 sec pullover crunches

Stretch

Week 3, Workout 2

Joint mobility/Primal Move

3×20 seconds side planks, per side

6×10 swings

3×8 rack lunges, per side

3×8 bear crawls, per side

6-9-12 burpees

6-9-12 push ups
6-9-12 jump squats

3×30 seconds side crunches, per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 4, Workout 1

Joint mobility/Primal Move

3×30 seconds hand-to-hand swings
3×5 halos per side

3×5 get ups

3×6 goblet squats
3×4 sitting military press

10-9-8-7-6-5- burpees
6×20 v-ups

Stretch

Week 4, Workout 2

Joint mobility/Primal Move

3×15 air squats
3×10 diamond kettlebell push ups
3×5 lunges per side (bodyweight)

4×8 double kettlebell deadlifts
4×8 triceps extensions
4×8 double kettlebell clean

4×5 pullover sit ups
4×20 seconds Russian twist

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 5, Workout 1

Joint mobility/Primal Move

8×20 sec jumping rope
8×10 sec rest

10-9-8-7-6-5-4-3-2-1-sec snatches (L/R)

4×6 sumo squats
4x6double cleans
4×3 double press

3×10 pikes( TRX or stability ball)
3×20 sec knee tucks

Stretch

Week 5, Workout 2

Joint mobility/Primal Move

3×10 bodyweight squats

3×10 push ups
3×10 swings

5×5 double dead lifts
5×5 double high pulls
5×5 bridge press (with 2 kettlebells)

5×20 butterfly sit ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 6, Workout 1

Joint mobility/Primal Move

2×30 second swings

2×10 around the world
2×5 halos

3×6 double squats

3×6 double military press
3×8 good morning stretch

4×10 burpees

4×10 push ups

5×5 pullover crunches

Stretch

Week 6, Workout 2

Joint mobility/Primal Move

3×20 second planks

3×1 bodyweight windmills

3×3 windmills L/R

3×3 Turkish get ups

4×4 2 kettlebell push press

4×8 pullover sit ups
4×12 jump squats

4×20 second v-ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 7, Workout 1

Joint mobility/Primal Move

3×20 bench dips
3×20 seconds air squats

5×10 triceps extensions

5×3-5 double kettlebell squats
5×3 sitting military press (double kettlebell)

3×12 burpees

3×12 snatches (6 per side)
3×12 push press
3×12 pullover crunches

Week 7, Workout 2

Joint mobility/Primal Move

3×30 seconds bodyweight bear crawl

5×5 single leg dead lifts L/R

5×5 snatches per side

3×5 reverse lunges with rotation per side

3×10 double kettlebell swings

3×10 jumping lunges L/R
3×15 push ups

3×5 pullover crunches

3×20 seconds side crunches per side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Workout 1

Joint mobility/Primal Move

3×5 bodyweight lunges

3x5side lunges, per side
3×5 push ups

4-3-2-1 get ups, per side

4×5 double kettlebell cleans
4×10 burpees
4×15 v-ups with light kettlebell

Stretch

Week 8, Workout 2

Joint mobility/Primal Move

8×20 second swings

8×10 second rest

3×5 double kettlebell squats
3×5 see saw presses, per side

6-9-12 burpees
6-9-12 push ups
6-9-12 jump squats

3×30 second side crunches, per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 9, Workout 1

Joint mobility/Primal Move

2×20 second planks
2×20 second side planks per side

3×5 get ups

3×8 goblet squats
3×4 sitting military press, per side

4×5 pull over sit ups

Stretch

Week 9, Workout 2

Joint mobility/Primal Move

2×10 scorpions, per side
2×10 overhead squats
2×10 dips

3×20 swings
3×5 halos, per side

4×8 double kettlebell dead lifts
4×8 double kettlebell clean
4×8 diamond kettlebell push ups

6×20 sec Russian twist
6×20 sec butterfly sit ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 10, Workout 1

Joint mobility/Primal Move

4×15 swings

4×10 around the world

4×5 tall kneeling halos

3×10 snatches (L/R)

4×5 double kettlebell rack quats
4×4 double press
4×3 double cleans

3×20 pullover crunches
3×20 second knee tucks

Stretch

Week 10, Workout 2

Joint mobility/Primal Move

2×10 bodyweight squats

2×10 push ups
2×10 swings

3×5 windmills per side

5×5 double deadlifts
5×5 double high pulls
5×5 bridge press

5×20 secs planks

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 11, Workout 1

Joint mobility/Primal Move

2×30 seconds hand to hand swings
2×30 seconds cross side push ups

3×6 double squats
3×6 double military press
3×8 good morning stretch

4×10 burpees
4×10 jump lunges

5×5 pullover sit ups

Stretch

Week 11, Workout 2

Joint mobility/Primal Move

3×20 seconds elbow planks
3×20 seconds elbow-to-the-knee planks

3×3-2×2-1x1Turkish get ups

4×12 push press
4×8 snatches per side
4×6 burpees

4×20 seconds v-ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 12, Workout 1

Joint mobility/Primal Move

3×20 bench dips
3×20 seconds air squats

3×12 burpees
3×12 double kettlebell high pull
3×12 push press
3×12 pullover crunches

5×10 triceps extension
5×3-5 rack squats per side
5×30 sec double kettlebell farmer’s walk

3×30 seconds Russian twist

Week 12, Workout 2

Joint mobility/Primal Move

2×5 bodyweight lunges per side
2×10 push ups
2×10 bodyweight squats

5×10 snatches per side

3×10 burpees
3×5 pull ups

5-5-3-3-1-1 goblet squats

3×20 seconds side planks per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

The post Strength, Coordination, and Power With Kettlebells appeared first on Breaking Muscle.

Week 8, Day 1

Joint mobility/Primal Move

3×20 hand to hand swings
3×20 super mans
3×20 hip bridges

4×5 cleans
4×5 rack squats
4×5 military press

3x45sec bear crawls
3x30sec underkneath lunges

4×5 pullover sit ups

Stretch

Week 8, Day 2

Joint mobility/Primal Move

3x20sec planks

20 minutes:
1 minute snatches, alternating sides
1 minute Turkish get ups, alternating sides
1 minute V-ups
1minute cleans, alternating sides
1minute rest

Stretch

The post Kettlebell Workout: Cycle 11, Week 8 appeared first on Breaking Muscle.

Week 7, Day 1

Joint mobility/Primal Move

3×30 swings
3×10 around the world
3×5 tall kneeling halos

3x5x5 squats curls
3x30sec elbow or hands planks

3×12 burpees
3×12 push press
3×12 jumping lunges
3×12 pullover crunches

5x30sec double kettlebell farmers walk
5×20 crunches

Stretch

Week 7, Day 2

Joint mobility/Primal Move

3×2 bodyweight get ups
3×15 swings

3-2-1 Turkish get ups, per side

3×5 goblet squats
3×5 floor press

3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

3x20sec V-ups
3x20sec Russian twist

Stretch

The post Kettlebell Workout: Cycle 11, Week 7 appeared first on Breaking Muscle.

Week 6, Day 1

Joint mobility/Primal Move

5 rounds:

• 20 secs jumping rope
• 10 secs rest
• 20 sec push ups
• 10 sec of rest

3×5 back lunges with rotation

3×3 rack squats, per side
3×3 swated military press, per side

5×5 pullover crunches
5×20 sec bicycles

Stretch

Week 6, Day 2

Joint mobility/Primal Move

2×20 sec high planks
2×10 push ups
2×25 swings

5×10 snatches L/R

3×5 goblet squats
3×3 pull ups

3×15 side crunches, per side
3×15 knee tucks
3×15 hip hops

Stretch

The post Kettlebell Workout: Cycle 11, Week 6 appeared first on Breaking Muscle.

Week 5, Day 1

Joint mobility/Primal Move

3×15 bodyweight squats
3×10 push ups
3×5 burpees

4×5 double deadlifts
4×4 double military press
4×3 double cleans

7×7 snatches L/R

3×20 sec hot potato
3×20 sec bicycles

Stretch

Week 5, Day 2

Joint mobility/Primal Move

2×10 bodyweight single leg deadlift
2×30 swings
2×10 dips

5 minutes Turkish get ups alternating L/R

5×5 double squats
5×5 double high pulls

3×30 sec Russian twist
3×30 sec v ups

Stretch

The post Kettlebell Workout: Cycle 11, Week 5 appeared first on Breaking Muscle.

Week 4, Day 1

Joint mobility/Primal Move

3×20 super mans
3×20 hip bridges

1-2-3-4-5 windmills, per side

1 clean – 1 rack squat – 1 military press, per side
2 cleans – 2 rack squats – 2 military press, per side
3 cleans – 3 rack squats – 3 military press, per side

5×5 pullover sit ups

Stretch

Week 4, Day 2

Joint mobility/Primal Move

3×20 seconds planks

20 minutes:
1 minute swings
1 minute Turkish get ups

Stretch

The post Kettlebell Workout: Cycle 11, Week 4 appeared first on Breaking Muscle.

Week 3, Day 1

Joint mobility/Primal Move

2×15 hand-to-hand swings
2×10 push ups
2×5 bodyweight lunges, per side

3×10 biceps curls
3×10 triceps extensions
3×5 back lunges with rotation, per side

3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches

5×30 seconds double kettlebell farmer’s walk
5×20 crunches

Stretch

Week 3, Day 2

Joint mobility/Primal Move

3×2 bodyweight Turkish get ups
3×10 push press

5 min Turkish get ups, alternating sides

3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

4×10 good morning stretch

3×20 seconds bicycles
3×20 seconds high planks

Stretch

The post Kettlebell Workout: Cycle 11, Week 3 appeared first on Breaking Muscle.

Week 2, Day 1

Joint mobility/Primal Move

5x

20 seconds jumping rope
10 seconds rest

3×1 Turkish get ups, per side

3×3 racksquats, per side
3×3 seated military press, per side

5×5 pullover crunches
5×20 seconds bicycles

Stretch

Week 2, Day 2

Joint mobility/Primal Move

2×10 push ups
2×10 bodyweight lunges, per side
2×25 swings

3×3-2×2-1×1 windmills

5×5 snatches, per side
5×10 push press

3×25 side crunches, per side
3×25 leg-up crunches
3×25 hip hops

Stretch

The post Kettlebell Workout: Cycle 11, Week 2 appeared first on Breaking Muscle.

Week 1, Day 1

Joint mobility/Primal Move

4×25 swings
4×20 push ups
4×15 super mans

6×8 snatches (L/R)

4×5 double kettlebell deadlifts
4×4 double kettlebell military press
4×3 double kettlebell cleans

3×20 pullover crunches
3×20 seconds bicycles

Stretch

Week 1, Day 2

Joint mobility/Primal Move

2×10 bodyweight squats
2×10 bodyweight single-leg deadlift
2×10 dips

3-2-1 Turkish get ups

5×5 double kettlebell squats
5×5 double kettlebell high pulls

5×20 seconds planks on elbows or hands
5×20 seconds planks on the ball

Stretch

The post Kettlebell Workout: Cycle 11, Week 1 appeared first on Breaking Muscle.

Kettlebell Workout – Week 12, Day 2

Joint mobility/Primal Move

3×10 Bodyweight squats
3×10 Push ups
3×10 Swings

5×5 Double high pulls
5×3 Double high pulls
5×1 Double high pulls

3×5 Double dead lifts
3×5 Bridge press

5×5 Butterfly sit ups

Stretch

The post Kettlebell Workout: Cycle 8, Week 12, Day 2 appeared first on Breaking Muscle.

Kettlebell Workout – Week 12, Day 1

Joint mobility/Primal Move

2×30 Swings
2×7 Tall kneeling halos per side

6×20 sec Snatches (3L/3R)
6×10 sec Rest

4×12 Sumo squats
4×8 Double cleans
4×4 Double press

3×20 sec V-ups
3×20 sec Knee tucks

Stretch

The post Kettlebell Workout: Cycle 8, Week 12, Day 1 appeared first on Breaking Muscle.