Week 1 – It is ON!!
Day 1
By
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!
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| Â The Kettlebell Rack | Â 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!
