Kettlebell Program – Week 2 Day 1

Week 2 – Committing

Day 1

 By Coach Izzy

If this is the first time you see this program, make sure you have read and understood the post titled “Read This Before Starting The 6 Week Kettlebell Program“.  It will make it easier for you to understand the sequence. If you are a novice, start from Week 1.

You are going to start using what you learned in Week 1 and add new exercises.  You should be recovered and your body getting the message so let’s keep the momentum. 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. This will be constant throughout the program.

Welcome to Week 2 and here’s the first workout:

Week 2 Day 1 Intensity  Med
Exercise(s)/Combination(s) Rec. Reps Rec.Sets Rest (sec) Length (min)
1 Warm up & Mobility Var Var n/a 3
2 2 Hand Swing 6 2-3 30 2
3a 1 Hand Swing 10 (s) 3-4 20-40 5
3b ½ Turkish Get Up 5 (s)
4a ½ Renegade Row 7 (s) 3-4 20-40 5
4b Supine Back Roll 5
5a BW RDL 8 3-4 30-45 5
5b Scorpion 5 (s)
5c 90/90 5 (s)
10 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises.  DO NOT neglect your cool down.  Many are too hasty and cheat themselves of the recovery benefits of a good cooldown.  Keep up with your hydration, good sleep, and good wholesome food so you can be ready for day 2.  Enjoy!

Proceed to Week 2 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.