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IntroductionKettlebell FTS is modeled after the Kettlebell Cardio (KBC) group exercise program and nationally accredited instructor certification. From the execution of the swing to the structure of the workouts, KBC is the safest and most effective method to train with a kettlebell, regardless of an individual’s previous exercise experience. With emphasis on functional movements, completed with proper form, Kettlebell Cardio is ideal for individuals of all fitness levels.
This program is ideal for anyone who...• Islookingtoestablishafoundationofstrengthandcardiovascularfitness• Needsaboosttoblastthroughatrainingplateau• Isboredwiththeircurrentworkoutregime• Doesnothavethetimeorexpendableincometospendatthegym• Wantsbetterresultsinlesstime• Isseekingtobuildmuscle,burnfat,andimprovetotalbodyfitness
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Program ExplanationKettlebell FTS is designed to be completed in sequential order, as it is progressive. Each workout will build on the exercises and movement patterns previously introduced. Each week you will perform 3-4 training sessions. Weeks 1-3 will feature 3 training sessions, weeks 4-6 will include 4 sessions. You are free to establish a routine as your schedule permits. However, it is recommended that you take at least one day off between sessions during the first 3 weeks.
Each session will include a specific dynamic warm-up that is to be completed before the training session. Sessions will feature workouts that are to be completed for a specified number of rounds (sets) and reps, for time, as many rounds as possible, or as fast as possible.
ExampleROUNDSANDREPS: 3 rounds of 15 reps will have you completing the designated exercises for 15 repetitions, and then repeating that circuit 3 times. You are to complete these exercises quickly, only resting as needed. Keep moving to maintain an elevated heart rate and increase calorie burn.
FORTIME: Here you will complete the assigned exercises, rounds, and reps continuously for the designated time.
ASFASTASPOSSIBLE(AFAP): Here you will complete the assigned exercises, rounds, and reps as fast as possible using proper form.
ASMANYROUNDSASPOSSIBLE(AMRAP): You are to complete the assigned exercises and repetitions for as many rounds as possible in the specified time.
TABATA: 20 seconds of work, followed by 10 seconds of rest for the specified number of rounds.
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Exercise AbbreviationsKB=KettlebellBW=BodyWeightOH=OverheadIso=Isometric(squatandhold)
Preparing to ExerciseSAFETY• KettlebellCardiostressessafetyandproperbodypositioningaboveallelse.Withthatinmind,our program is built upon movements that are fluid, functional, and occur around the midline of the body. Asaresult,wehavedevelopedatrainingprotocolthatreducestheriskofinjury,promotescorestrength, and encourages participation across broad populations and demographics.
BODYPOSITION,POSTURE,FOOTPOSITION• Athletic/Readyposition:Feetshoulderwidthapart,chestup,shouldersbackanddown,coretight, weight back in the heels, neck neutral.• Maintainpositivearchintheback
PICKING-UP/PUTTING-DOWNTHEWEIGHT• Whenpickingupandputtingdowntheweightandtoinitiateandconcludeanexerciseorset,besure tomaintainproperbodyposition.Insteadofbendingdownandroundingthebacktopickupthe kettlebell, sink down into a squat when lifting or returning the kettlebell to the ground. • Ifyouarebeginningandendinganexercisebyroundingthebackandbendingtotheground,youwill experience back discomfort. Be sure to monitor body position at the start and conclusion of exercise.
GRIPPINGTHEWEIGHT• BasicGrip:twohandsovertop,bothhandsgriphandle• HookGrip:thumbsthroughhandle,palmsaroundtheweight• Singlearm,punchthrough:handthroughthehandle,weightrestsonwrist
THEKBCSWING• ThefoundationoftheKettlebellCardioprogramisaswingpositionandstancethatremovesstressfrom thelowerbackandsciaticnerves.Insteadofusingthelowerbackandhamstringstogenerateforce,the Kettlebell Cardio Swing emphasizes use of the entire core, hips, and glutes to propel the weight. The focus is on the posterior chain, core strength, and hip engagement.
HIPDRIVE • Thehips,notthearmsorupperbody,areusedtopropelthekettlebellthroughvariedplanesofmotion. This power is created by the large muscles of the lower body including the quads, glutes, hamstrings, and core. Utilizing the lower body and core allows an individual to move more weight and activate larger muscles, resulting in increased muscular development and caloric output.• Beginninginthesquattedathleticbodyposition,graspingthekettlebellwithlongarms,drivefromthe heels through the ankles, knees, hips and core. While rising out of the squatted position, driving with the hips, the kettlebell rises through the full motion of a swing. This motion is created by the hip drive, not a squat or by pulling from the upper body.
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WEEK 1
SESSION
ONE
Warm-up Training
2 rounds, 30 seconds each 3 Rounds, 30, 20, 10 of each(30FS,30PP,30HP,20FS,20PP,etc.)
Body Weight Squat Front Squat
Jumping Jack PushPress
ArmCircles(forward/backward,large/small) High-Pull
Trunk Rotation (right and left) 5Rounds,AFAP
AlternateLunge 20x Kettlebell Swing
20xDeadlift-HighPull
20x Thruster
Rest @ 30 sec max.
5 rounds
15x Weighted Sit-up
5xPush-up
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WEEK 1
SESSION
TWO
Warm-up Training
3 rounds, 30 seconds each 6 rounds, 60 seconds each
Back Slaps Front Squat
Trunk Rotation (right and left) PushPress
Steam Engine Thruster
BW Squat(work to perfect squat & athletic position) IsolatedSquatHold(un-weighted)
BW Squat
Rest @ 30 sec
Rest 1-2min or as needed, then
2 rounds
10x Weighted Sit-up
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WEEK 1
SESSION
THREE
Warm-up Training
3 rounds, 60 seconds each 10-1,AFAP(10 each move, 9 each, 8 each, etc.)
Jumping Jack Front squat
Trunk Rotation (right and left) HighPull
BW Squat(work to perfect squat and athletic position) Front Squat
PushPress
4rounds,TABATA20 seconds on, 10 seconds off
Thruster
KB Swing
3 rounds
15x Weighted Sit-up
IsoSquatHold@60sec
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WEEK 2
SESSION
FOUR
Warm-up Training
3 rounds 3 rounds
5xPush-up 10xAlternateLunge-unweighted(each leg)
10x Steam Engine (each side) 5xLungeCycle(eachleg)
15x BW Squat 10xAlternateLunge-weighted(each leg)
20x Jumping Jack IsoSquat@60sec
15minAMRAP
20xDeadlift-HighPull
10x Chest press
20x Front Squat
10x KB Twist (each direction)
5 rounds
20xInandOut
10x Weighted Sit-up
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WEEK 2
SESSION
FIVE
Warm-up Training
3 rounds 4 rounds
10x KB Swing 10xKBPushPress
5xLunge(eachleg) 10xKBHighPull
5x Weighted Sit-up 20xDeadlift-HighPull
10x BW Squat 8 rounds
KB Swing @ 60 sec
ThrusterRArm@30sec
ThrusterLArm@30sec
KBSwingRArm@30sec
KBSwingLArm@30sec
Thruster @ 60 sec
5 rounds
5xPush-up
10xInandOut
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WEEK 2
SESSION
SIX
Warm-up Training
4 rounds 25, 20, 15, 10, 5
5xLunge(eachleg) KB Swing
10x KB Swing Weighted Sit-up
5xPush-up Deadlift-HighPull
10x Front squat KB twist
6 rounds
Thruster @ 60 sec
KBChestPress@30sec
IsoSquat-weighted@60sec
Jump Squat-unweighted @ 30 sec
Rest @ 30 sec max
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WEEK 3
SESSION
SEVEN
Warm-up Training
3 rounds 10rounds,10repsAFAP
5xLunge(eachleg) Floor-to-Shelf (each direction)
10x BW Squat Pushpress
Trunk rotation (right and left) Half-moon
Alternatelunge Front Squat
Kettlebell Twist
PushPressRarm
PushPressLarm
2 rounds
12xKBDeadlift
24xDeadlift-Highpull
12xKBHighPull
24xDeadlift-HighPull
2 rounds
SidePlankR@30sec.
10xPush-up
SidePlankL@30sec
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WEEK 3
SESSION
EIGHT
Warm-up Training
3 rounds 6 rounds @ 60 sec each position
15x BW squat BW Squat
10xPush-up Figure8PassThrough
5xAlternateLunge(eachleg) IsoSquathold
Front Squat
Figure 8 Through
KB Swing
Figure 8 Through
4 rounds
12x Thruster
6xWeightedLungeRarm
12x Thruster
6xWeightedLungeLarm
4 rounds
10xInandOut
20x KB Twist (each direction)
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WEEK 3
SESSION
NINE
Warm-up Training
3 rounds 20-2by2,AFAP
10x KB Swing Switching KB Swing
10x Jumping Jack SwitchingDeadlift-HighPull
10x KB Twist Half-moon
5x Weighted Sit-up (R) Weighted Sit-up
5xWeightedSit-up(L) 6 rounds
12x KB Swing
6xThrusterRArm
6xThrusterLArm
24xDeadlift-HighPull
6xThrusterRArm
6xThrusterLArm
5 rounds
10xStraightLegRaise(unweighted)
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WEEK 4
SESSION
TEN
Warm-up Training
3 rounds 20minAMRAP
5xLunge(eachleg) 20x Front squat
Steam Engine @ 30 sec. 10x Half-moon
BW Squat @ 30 sec. 20x Thruster
10x Sit-up 10x Halo
20x KB Swing
10x Floor-to-shelf
20xSwitchingDeadlift-HighPull
10x KB Twist
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WEEK 4
SESSION
ELEVEN
Warm-up Training
3 rounds, 6 rounds, 60 sec each
5xLunge(eachleg) KB Swing
10x BW Squat Switching Swing
10x Front Squat KB Swing
5x Jump Squat OH Swing
KB Swing
Figure8PassThrough
Rest @ 30 sec
5 rounds
5x Half-moon (each direction)
10xPlankRowRarm
5x Floor-to-shelf (each direction)
10xPlankRowLArm
2 rounds
20x Weighted Sit-up
20xInandOut
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WEEK 4
SESSION
TWELVE
Warm-up Training
3 rounds 6 rounds: 2 min on, 30 sec rest
15x KBl Swing Thruster
5x Weighted Sit-up R arm SwitchingDeadlift-HighPull
10xPush-up Rest @ 1-2min
5xWeightedSitupLArm AFAP
50x Jump Squat
25x KB Twist (each direction)
25xJumpLunge(eachleg)
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WEEK 5
SESSION
THIRTEEN
Warm-up Training
3 rounds 10-1,by1AFAP
20xDeadlift PlankRow,eacharm
10xHighPull Deadlift-Highpull
20x Front Squat Weighted Sit-up
10xPushPress Thruster
StandingChestPress
OH Swing
8 rounds
5xAlternateLunge(weighted, each leg)
5xLateralLunge(weighted, each leg)
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WEEK 5
SESSION
FOURRTEEN
Warm-up Training
3 rounds 25, 20, 15, 10, 5
5xPush-up KB Twist
10x Weighted Sit-up OH Swing
15x BW Squat Half-moon
20x KB Swing SwitchingDeadlift-Highpull
10 rounds, 30 seconds each
Front Squat
IsoSquatHold(unweighted)
Jump squat
IsoSquatHold(weighted)
Thruster
Figure8PassThrough
Rest @ 30 sec max
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WEEK 5
SESSION
FIFTEEN
Warm-up Training
3 rounds TABATA:8rounds20 seconds on 10 seconds off
6xAlternatelunge(eachleg) Thruster
12xDeadlift-HighPull OH Swing
12x KB Swing 5 rounds
5xInandout
10x KB Twist
15x Weighted Sit-up
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WEEK 5
SESSION
SIXTEEN
Warm-up Training
3 rounds 15minAMRAP
5x Jump Squat 6xWeightedAlternateLunge(each leg)
10x KB Twist (each direction) 6xLungeandPress(eachleg)
5x Floor-to-shelf (each direction) 6x Weighted Sit-up R arm
6xweightedSitupLarm
6x Thruster R arm
6xThrusterLarm
5rounds,10repsAFAP
BW Squat
OH KB Swing
Switching Swing (each arm)
Weighted Front Squat
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WEEK 5
SESSION
SEVENTEEN
Warm-up Training
3 rounds 5roundsAFAP
10x Front Squat 12x Halo (each direction)
5xLunge(eachleg) 12x1armPushPressR
5x Weighted Sit-up 12x1armPushPressL
10x BW Squat 12x Half-moon (each direction)
12xPushPress
24x Switching Swing
4 rounds
20xInandOut
12x KB Twist (each side)
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WEEK 6
SESSION
EIGHTEEN
Warm-up Training
4 rounds, 10 reps each 6 rounds, 60 sec each
Push-up KB Swing
Weighted Sit-up Switching Swing
Thruster KB Swing
KB Twist OH swing
KB Swing
Gunslinger
Rest @ 30 sec
1 round
50xInandOut
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WEEK 6
SESSION
NINETEEN
Warm-up Training
3 rounds 10 rounds, 10 reps
6xAlternateLunge ThrusterwithKneeDrive
12xPushPress Weighted Sit-up
12x Front Squat SwitchingDeadlift-HighPull
6x Jump Squat Push-up
InandOut
5roundsAFAP
10x KB Twist (each direction)
10x Floor-to-Shelf (each direction)
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WEEK 6
SESSION
TWENTY
Warm-up Training
3 rounds 50,40,30,20,10
12x BW Squat Thruster
6xAlternateLunge(eachleg) LungeandPress(total)
6xJumpLunge(eachleg) Deadlift-HighPull
6x Jump Squat KB Swing
4 rounds
6x Weighted Sit-up R arm
6x Half-moon (each direction)
6xWeightedSit-upLarm
12x KB Twist (each direction)
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WEEK 6
SESSION
TWENTY–ONE
Warm-up Training
3 rounds TABATA:6rounds2 min on, 30 sec rest
5x push-up OH Swing (2 min)
10x BW Squat Rest @ 30 seconds
5x High pull GunSlinger(2min)
10x KB Swing Rest at 30 seconds
5xPushPress 5 rounds
10x weighted sit up
5x KB Twist (each direction)
10x in and Out
5x Floor-to-Shelf (each direction)
