Kettlebell Program – Week 1 Day 1

Week 1 – It is ON!!

Day 1

Coach Izzy

If you have not already done so, make sure you have read and understood the post titled “Read This Before Starting The 6 Week Kettlebell Program“.  All the pertinent instructions are there and will make it easier for you to understand the sequence.

Make sure you are comfortable with both the the Kettlebell Rack and the Kettlebell Athletic Position .  Take your time and have fun!

 The Kettlebell Rack  The Kettlebell Athletic Position

Here is your workout.  Remember, the exercise or combinations conclude once you reach the recommended number of sets (including rest time) OR you reach the alloted time, whichever comes first.

Week 1 Day 1 Intensity  Light-Med
Exercise(s)/Combination(s) Rec. Reps Rec.Sets Rest (sec) Length (min)
1 Warm up & Mobility Var Var n/a 5
2 2 Hand Swing 10 5 30 5
3 OH Press 4 (s) 3 30 3
4 Push Press 5 (s) 5 30 5
5a 2 Hand Swing 10 3-4 30 5
5b Push Press 8 (s)
6a BW RDL 8 3-4 30 5
6b Supine Bridge 6
6c Scorpion 5 (s)
7 Cool down Var Var n/a 5

Check the video below for a brief demonstration of the exercises.  Remember, it is all about challenging yourself but also having fun!

Proceed to Week 1 Day 2

About The Author


Coach Izzy has been part of the Strength and Conditioning field for over 25 years. He speaks of the advantages of self-sufficiency and the drawbacks of relying on the liner approaches the health world seems fond of.