Week 3 – Falling in Love
Day 2
By
Coach Izzy
Are you a beginner and this is your first time seeing this program? Click the link Read This Before Starting The 6 Week Kettlebell Program and start from Day 1 of week 1. If you have been following the program from the beginning it is great seeing you again!
I trust you have been taking good care of your body and noticing hints of change. It is one of the exciting stages of the program. If you feel your conditioning coming along, gun for the higher end of the recommended reps and the low end of the recommended rest.
Here’s how Day 2 of Week 3 stacks up:
| Week 3 Day 2 | Intensity Light-Med | ||||
| Exercise(s)/Combination(s) | Rec. Reps | Rec.Sets | Rest (sec) | Length (min) | |
| 1 | Warm up & Mobility | Var | Var | n/a | 5 |
| 2a | Push Press | 11 (s) | 3-4 | 30 | 5 |
| 2b | 2 Hand Swing | 13 | |||
| 3a | Turkish Get Up | 4 (s) | 4-5 | 40-60 | 8 |
| 3b | ½ Renegade Row | 5 (s) | |||
| 4a | Scorpion | 8 (s) | 4-5 | 40-60 | 7 |
| 4b | Supine Back Roll | 7 | |||
| 4c | Plank (timed) | Var | |||
| 5 | Cool down | Var | Var | n/a | 5 |
For exercise 4c (Plank) start by holding the position between 15 to 30 seconds. If it’s too easy increase by 15 second blocks. If 1.5 minutes are not challenging, stack one leg on top of the other and decrease time. Check the video below for a brief demonstration of the exercises. Remember to focus on your training but also remember to enjoy it. Movement is a gift and what makes us free.
