Kettlebell Program – Week 2 Day 3

Week 2 – Committing

Day 3

 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, go to Week 1 Day 1 and begin your journey there.

We close Week 2 on a high note.  You will be introduced  to compound motions to help you sharpen your skills and awareness, not to mention they are darn fun!  Ever wonder how to combine a Windmill, Squat, and Overhead Press? Here is how!

Exercise 4c Standing Quad/Hip mobility has two choices, one with support and one without.  Pick whichever suits you best.  The same applies for exercise 5a Side Plank, if the staggered base position is too easy, used the stacked base position. Remember to move on once you reach the recommended number of sets (including rest) OR the alloted time, whichever comes first.

Let us close Week 2 with an awesome Day 3 workout:

Week 2 Day 3 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 Front Squat 6 (s) 2-3 30 3
3 OH Press 5 1-2 30 2
4a Front Squat→ OH Press→ Windmill 5 (s) 4-5 40-60 10
4b Split Hip Drop 5 (s)
4c Standing Quad-Hip Mobility 4 (s)
5a Side Plank 5 (s) 4-5 20 5
5b Scorpion 5 (s)
6 Cool down Var Var n/a 5

Refer to the video below for a demonstration of the exercises.  It should clarify your questions about the differences in the different styles for the Quad/Hip Mobility and Side Planks. Congratulations on completing Week 2.  Week 3 has even more goodies for you.  Rest, recover and get ready.  Enjoy!

Proceed to Week 3 Day 1

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.