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4-Week Kettlebell Workout PlanKettlebell King

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SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM

KettleBell King workout plan

author: Mark de GrasseMark de Grasse is the owner and editor of Mad Fit Mag and CEO of MegaMad Industries. He is the former Chief Fitness Officer and founder of Onnit Academy. He is also the former owner of My Mad Methods Magazine, creator of the Fitness Is Function Workout Series, and representative for Kettlebells USA® and RAMfit. Learn more at http://MarkdeGrasse.com

KettleBell King workout plan

instructions & tipsThe Kettlebell King Workout Plan is an advanced program utilizing complex movements, double kettlebell exercises, and heavy lifting.

KettleBell King workout plan

equipment & gearIf you are new to kettlebell training, start light (men should use 35lb (16kg) and women 8kg (18lb)). If you have been trained to use kettlebells, a moderate weight should be used (men 53lb (24kg) and women 35lb (16kg)).

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KettleBell King workout plan

workout schedule & rest daysThis is a 4-week program that rotates four workouts. The first two weeks feature 5 workout days. The second two weeks feature 6 workout days. On rest days, light conditioning work will prevent some soreness.

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DAY # WORKOUT1 A

2 B

3 REST

4 D

5 C

6 REST

7 REST

8 B

9 A

10 REST

11 D

12 C

13 REST

14 REST

15 A

16 B

17 D

18 REST

19 C

20 D

21 REST

22 B

23 A

24 D

25 REST

26 C

27 D

28 REST

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WORKOUT A | UPPER BODY FOCUSStormbringer Kettlebell Strength Workout

SET EXERCISE ROUNDS x REPS

A Double Strict Press 5 x 5 reps

B Double Floor Press 5 x 10 reps

C Gorilla Clean 5 x 20 reps

D1 Goblet Squats 5 x 30 sec

D2 Racked Sit Up 5 x 30 sec ES

D3 Deadlift to Sprawl 5 x 30 sec

WORKOUT B | LOWER BODY FOCUSLion heart Kettlebell Strength Workout

SET EXERCISE ROUNDS x REPS

A Double Front Squat 5 x 5 reps

B Double Swing 5 x 10 reps

C Double Suitcase Deadlift 5 x 20 reps

D1 Jerk 5 x 30 sec ES

D2 Clean 5 x 30 sec ES

D3 Figure 8 5 x 30 sec

WORKOUT C | CORE FOCUSCore Conquerer Kettlebell Strength Workout

SET EXERCISE ROUNDS x REPS

A Double Windmill 5 x 5 reps ES

B Renegade Row 5 x 10 reps

C Double Overhead Sit Up 5 x 10 reps ES

D1 Seesaw Press 5 x 30 sec

D2 Tactical Lunge 5 x 30 sec

D3 Alternating Swing 5 x 30 sec

WORKOUT D | Kettlebell ConditioningWinddodger Endurance Workout

SET EXERCISE ROUNDS x REPS

A1 2-Hand Swing 5 x 10 reps

A2 Figure 8 to Hold 5 x 10 reps

A3 Alternating High Pull 5 x 10 reps

A4 Alternating Clean 5 x 10 reps

A5 2-Hand Clean 5 x 10 reps

4-Week Schedule

SEE ALL EXERCISES & WORKOUTS AT MADFITMAGazine.COM

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Kettlebell Kings Powder CoatKettlebell Kings Powder Coat Kettlebells have a smoother finish be-cause their casting process creates a smoother surface to powder coat over. They also guarantee the accuracy to the weight you pur-chase within 0.3 kilograms. Pay close attention to the finish when comparing to images of others.

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Kettlebell Kings CompetitionKettlebell Kings Competition Kettlebells are used by the compet-itive leagues all over the planet. They feature a lifetime warranty, top-heavy handles for added safety, ideal window size for comfort, precise casting, no welding, and no fillers.

WORKOUT APPAREL

Kettlebell TEESWant to show off your preferred lifting method? Represent with high quality kettlebell workout t-shirts! Kettlebell Tees features kettlebells, motivational phrases, and more.

WORKOUT APPAREL

Kettlebell MagazineMAD Fit Mag is the number resource for Unconventional Train-ing workouts featuring kettlebells, clubs, maces, sandbags, odd objects, and more. MAD Fit Mag is edited and created by Mark de Grasse, founder of My Mad Methods and former Chief Fitness Offi-cer of the Onnit Academy.

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