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Workouts

Strength, Coordination, and Power With Kettlebells

Care for your joints while increasing strength, coordination, and power with this 12-week cycle of kettlebell workouts from coach Dini Leopoldo.

Dini Leopoldo

Written by Dini Leopoldo Last updated on April 6, 2015

Week 1, Workout 1

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.

Dini Leopoldo

About Dini Leopoldo

Originally from San Paulo Brazil, Dini now resides in Ventura, California. Dini's desire to live a healthy, active lifestyle motivated her to become a certified kettlebell instructor.? "After trying many kinds of workouts over the years, I found incredible results with kettlebells. I transformed my body into a strong, sculpted body much quicker than with traditional exercises.”

Once Dini discovered the benefits of Russian kettlebells for herself and her clients, she decided to make kettlebells her specialty. Striving for excellence in this field, Dini obtained prestigious certifications, earning both the SFGI and SFGII kettlebell certifications, as well as the SFG Bodyweight certification. She is also a certified NASM trainer and educated in TRX Bands.

Dini teaches classes daily and is always learning new ways to help her clients address their particular needs. Her work encompasses development in the areas of strength and overall fitness, as well as helping her clients in rehabilitative workouts after injuries.

Dini is committed to achieving maximum results using kettlebells. Her extensive knowledge in kettlebells? helps her clients achieve their goals much faster than cookie-cutter fitness workouts. Kettlebells can target problem areas while strengthening the entire body.

Knowledge, passion and a positive “never quit” attitude with a results-oriented workout have made Dini a leader in the field of kettlebell training. Let her help you reach? your fitness goals for a stronger, leaner you!

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