Joint Safe Strength and Conditioning With Kettlebells

Dini Leopoldo

Coach

Kettlebells

Welcome to the Kettlebell workout from coach Dini Leopoldo. Make sure you warm up adequately before starting any of these workouts! You can start each workout with joint mobility/Primal Move.

 

You can find more video demonstrations by Dini on the Breaking Muscle YouTube channel.

Week 1, Day 1

4x25 side step swings
4x5 halos per side

3x3 get ups per side

4x5 double kettlebell high pulls
4x5 double kettlebell squats

3x10 burpees
3x15 v-ups with light kettlebell

 

Stretch

 

Week 1, Day 2

3x20 seconds elbow planks
3x20 seconds hands planks

 

5x5 double kettlebell cleans
5x5 double kettlebell deadlifts

 

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

 

 3x30 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

2x10 air squats
2x15 push ups

 

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

 

3x5 goblet squats
3x5 sitting military press per side

 

4x5 pullover crunches

 

Stretch

 

 

 

 

Week 2, Day 2

Joint mobility/Primal Move

 

2x15 overhead squats
2x10 around the world
2x5 halos per side

 

5x20 swings
5x3 pull ups

 

3x10 double kettlebell deadlifts
3x8 double kettlebell clean
3x6 diamond kettlebell push ups

 

3x20 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

4x15 swings
4x10 around the world
4x5 push ups

 

3x10 snatches (L/R)

 

4x5double bell rack quats
4x4 double sitting military press
4x3 double cleans

 

3x20 v-ups

 

Stretch

 

Week 3, Day 2

2x10 bodyweight squats
2x10 halos
2x10 swings

 

3x5 windmills per side

 

5x5 single leg deadlift
5x5 double KB high pulls

 

3x3 windmills

 

5x20 seconds plank

 

Stretch

 

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

 

 

Week 4, Day 1

5x20 sec jumping rope

5x10 sec rest

 

3x6 goblet squats
3x6 military press per side

 

4x10 burpees
4x10 jump squats

 

3x30 sec Russian twist

 

Stretch

 

Week 4, Day 2

2x10 push ups

2x10 lunges per side
2x25 swings

 

3x3-2x2-1x1Turkish get ups

 

5x10 snatches per side

 

5x20 side crunches per side
5x20 pullover crunches

 

Stretch

 

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

 

 

Week 5, Day 1

3x20 bench dips
3x20 sec air squats

 

3x12 burpees
3x12 push press
3x12 squats with shoulder rows
3x12 pullover crunches

 

5x10 triceps extension
5x5 squats and curls
5x30 sec double KB farmer's walk

 

3x30 sec v-ups

 

Week 5, Day 2

2x10 hand to hand swings

2x10 push ups
2x10 bodyweight squats

 

3x25 jump squats

3x20 swings
3x15 push ups
3x10 burpees
3x5 pull ups

 

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

 

3x20 sec side planks per side

3x20 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

3x10 swings

3x10 push ups

 

3-2-1 get ups per side

 

4x5 double high pulls
4x5 double squats

 

3x20 sec planks

 

Week 6, Day 2

3x3 bodyweight windmills
3x1 minute jumping rope

 

3x3 windmills

 

5x5 double cleans
5x5 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

2x10 air squats

2x15 dips

 

5 get ups per side

 

3x5 goblet squats
3x5 sitting military press per side
3x10 triceps extension

 

4x25 pullover crunches

 

Week 7, Day 2

2x15 swings

2x10 around the world
2x5 halos per side

 

5x20 swings
5x10 push ups

 

3x10 double jettlebell deadlift
3x8 double kettlebell clean
3x6 pull up

 

3x20 sec Russian twist

 

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

 

 

Week 8, Day 1

4x10 one hand swings (2 sets per side)
4x20 sec planks (touching kettlebell)

 

6x8 snatches (L/R)

 

4x5double deadlifts
4x4 double rows
4x3 double cleans

 

3x20 v-ups
3x20 sec bicycles

 

Stretch

 

Week 8, Day 2

2x10 bodyweight squats
2x10 swings
2x5 halos per side

 

3x5 windmills per side

 

5x5 double squats
5x5double high pulls

 

5x20 sec high planks

 

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

 

 

Week 9, Day 1

2x30 sec hand to hand swings

2x30 sec halos alternating sides

 

3x1 Turkish get ups per side

 

3x6 goblet squats
3x3 sitting military press per side

 

3x20 pullover crunches

 

Stretch

 

Week 9, Day 2

2x10 push ups
2x10 lunges per side (bodyweight only)
2x25 swings

 

3x3-2x2-1x1 wind mills

 

5x5 snatches per side
5x10 push press

 

5x20 side crunches per side
5x5 pullover sit ups

 

Stretch

 

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

 

 

Week 10, Day 1

2x15 hand to hand swings
2x10 push ups
2x5 bodyweight lunges per side

 

3x10 biceps curls
3x10 triceps extensions
3x10 underneath lunges (5 per side)

 

3x12 burpees
3x12 push press
3x12 squats with shoulder rows
3x12 pullover crunches

 

5x30 sec double kettlebell farmers walk

 

Week 10, Day 2

2x15 swings

2x7 halos

 

3x25 jump squats
3x20 swings
3x15 push ups
3x10 burpees
3x5 pull-ups

 

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

 

3x20 sec bicycles
3x20 sec high planks

 

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

 

 

Week 11, Day 1

3x10 body weight squats

3x10 push ups
3x10 swings ( hand to hand)

 

3x3 sitting military press
3x5 overhead squats

 

3x10 push press
3x10 high pulls, per side

 

3x20 seconds butterfly sit ups

 

Stretch

 

Week 11, Day 2

3x20 sec planks

3x20 sec swings

 

3x3 Turkish get ups
2x2 Turkish get ups
1x1 Turkish get ups

 

5x5 double cleans
5x5 double deadlifts

 

Stretch

 

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

 

 

Week 12, Day 1

2x10 scorpions
2x1 planks, touching shoulders

 

3x5 windmills

 

3x5 goblet squats
3x8 single arm rows, per side

 

5 rounds:

  • 20 seconds snatches
  • 10 secs rest

 

4x25 pull over crunches

 

Stretch

 

Week 12, Day 2

2x10 lunges, per side
2x10 around the world
2x5 halos, per side

 

5x20 swings
5x10 push ups

 

3x10 double kettlebell deadlift
3x8 double kettlebell clean
3x6 pull ups

 

3x20 sec side crunches
3x20 sec v-ups

 

Stretch

 

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

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.