ALL-AROUND KETTLEBELL RAMP-UP
PROGRAM OVERVIEW
DIFFICULTY: All Levels. This program is largely time-based, meaning we give time frames for you to work in. To scale the program up, perform more reps in the time allotted. To scale down, perform fewer reps in the time allotted.
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 8 Weeks - 2 Sessions / week
SESSION STRUCTURE: 30 minutes of kettlebell + bodyweight training
EQUIPMENT: Light - Medium Weight Kettlebells
FOCUS: Safe technique, full body strength, core stability, and conditioning. This program is designed to teach safe technique and fundamental strength training using kettlebells
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
Every Minute on The Minute
Min 1) Goblet Squat x 5-8 then Squat Hold x 10-15s
Min 2) Push-ups x 3-5 then Plank Hold x 15-20s -
3 ROUND EMOM:
Every Minute on the Minute
Min 1) Lat. Squat Hold x 15s ea then KB Side Steps x 15-20s
Min 2) OAOL Deadbug x 15-20s then Bridges x 15-20s
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 Rounds: 25s on / 15s off
1) ½ Get Up - one side
2) Other Side -
5 Min Repeat:
Repeat the sequence for 5 minutes
1) KB Drags x 3-5ea
2) SA OH Press x 3ea
3) Hop Overs x 4-8ea
Welcome to Week 1 of the program! Make sure you challenge yourself, but also give your body an opportunity to get the hang of the movements. The times, rep schemes, and volume of this program will build over the next 8 weeks. Get a good foundation this week to start things off on the right track.
WEEK 2
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
2 Round EMOM:
Every Minute on the Minute
min 1) KB Sumo DL x 5-8 then Hinge & Reach Hold x 10-15s
min 2) KB Suitcase DL x 5-8ea
min 3) KB Farmer Carry x 20s ea -
3 Rounds: 25 sec on / 10 sec off
1) KB Hike Pass
2) KB Deadstop Swing
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
2 ROUNDS: 20 sec on / 10 sec off
1) Deadbug or Hollow Hold
2) Bridge Hold
3) Floor Press - L
4) Floor Press - R
5) Bent Over Row - L
6) Bent Over Row - R -
5 MIN REPEAT:
Repeat the sequence for 5 minutes
1) Sprawls x 5-8
2) KB Goblet Squats x 5-8
3) Deadbugs x 5-8ea
Week 2 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 3
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
2 ROUND EMOM:
Min 1) Sumo DL x 5 then Suitcase DL x 5ea
Min 2) ½ Kneeling Halos x 20s ea -
4 ROUNDS:
1) Hike Pass x 5
2) Deadstop Swing x 5
3) Vertical Jump x 2
4) 60 sec rest
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 Rounds: 30 sec each
1) Floor Press - L
2) Floor Press - R
3) Hollow Hold
4) Bent Over Row - L
5) Bent Over Row - R -
5 Min Repeat:
Repeat the sequence for 5 minutes
1) KB Hip Lift
2) Alt. Lat. Line Hops x 10-16
3) Downdog to Plank x 5-8
Week 3 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 4
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
Every Minute on the Minute
Min 1) KB Goblet Squats x 30s
Min 2) Push-ups x 15s then Plank Hold x 15s -
3 ROUND EMOM:
Every Minute on the Minute
Min 1) KB Goblet Lat. Lunges x 4-8ea
Min 2) KB Press x 3 then KB OH Carry x 15-20s (ea side)
Min 3) Bridge Hold x 25s then Deadbugs x 25s
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 Round EMOM:
Every Minute on the Minute
Min 1) KB Goblet Rev. Lunge x 20s ea
Min 2) Alt. Flags x 15-20s then Plank Hold x 15-20s -
6 Min Repeat:
Repeat the sequence for 6 minutes
1) Sprawl Hop Overs x 6-8
2) KB Goblet Squats x 6-8
3) Hollow + KTs x 6-8
Week 4 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 5
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Deadstop Swing x 5
2) Broad Jump x 2
3) 30 sec rest -
3 Round EMOM:
Every Minute on the Minute
Min 1) KB Suitcase DL x 20-25s ea
Min 2) SASL Deadbug x 30-40s -
3 Rounds: 25 sec each
1) Bridge + Floor Press - L
2) Bridge + Floor Press - R
3) Anchored KTs
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 Rounds:
1) KB Sumo DL x 10
2) Vertical Jumps x 3
3) 45 sec rest -
6 min EMOM:
Every Minute on the Minute
Min 1) KB Swings x 30s
Min 2) Hollow Hold x 30-40s -
3 Rounds: 25s on / 10 sec off for each
1) Split Stance Bent Over Row - L
2) Split Stance Bent Over Row - R
3) Airplane Hold - L
4) Airplane Hold R
Week 5 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 6
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 Round EMOM:
Every Minute on the Minute
Min 1) KB Goblet Squat x 2 then KB Goblet Rev. Lunge x 1ea ] x 3-4
Min 2) Push-up + Shoulder Taps x 20-25s then Down Dog Hold x 20-25s -
3 Round EMOM
Every Minute on the Minute
Min 1) Cossack Squats x 5-10ea
Min 2) KB OH Press x 4-8ea
Min 3) Bridges x 30-40s -
4 Minute Repeat:
Repeat the sequence for 4 minutes
1) KB Drags x 8-12
2) Marching Bridges x 6-10ea
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
3 Round EMOM:
Every Minute on the Minute
Min 1) KB SA Sumo DL x 5-8ea
Min 2) Alt. Flags x 20-30s then Downdog Hold x 20s -
3 Round EMOM:
Every Minute on the Minute
Min 1) Lat. Squat Hold x 20-25s ea
Min 2) KB OH Carry x 20-25s ea
Min 3) SASL Deadbugs x 40-50s -
4 Min Repeat:
Repeat the sequence for 4 minutes
1) KB Goblet Side Steps x 6-8ea
2) Hollow + KT’s x 10-15
Week 6 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 7
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Deadstop Double Swing x 5
2) Tuck Jump x 3
3) Rest 45 sec -
3 ROUNDS EMOM:
MIN 1) KB 1-arm Sumo Deadlift x 4-6 THEN 1-arm KB Swing x 6-8 on Right Side
MIN 2) KB 1-arm Sumo Deadlift x 4-6 THEN 1-arm KB Swing x 6-8 on Left Side
MIN 3) Alternating OAOL V-Ups x 30-40 seconds -
3 ROUNDS: 30 SEC EACH
1) Floor press L arm
2) Floor press R arm
3) Bridges
4) Split Stance Bent Over Row L arm
5) Split Stance Bent Over Row R arm
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Hike Pass x 5 THEN KB Swing x 8
2) Vertical Jump x 3
3) 45 sec rest -
3 ROUND EMOM:
MIN 1) KB suitcase deadlift x 25 sec each side
MIN 2) KB 1-arm swing x 20 sec each side
MIN 3) Side Bridge Hold x 20-25 sec each side -
5 MINUTE REPEAT:
Perform this sequence for maximum quality rounds in 5 minutes
1) Sprawls x 8-10
2) Marching bridge x 8-12 each side
3) Kb drags x 6-8 each side
Week 7 is here! Keep up the good work and stay consistent. You’ll see the times and rep schemes change this week, along with a few new exercise variations. If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.
WEEK 8
SESSION A
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
MIN 1) PERFORM THIS COMPLEX FOR 3 ROUNDS THROUGH
1) KB Goblet squat x 3
2) KB Goblet Reverse Lunge x 2 each side
MIN 2) PERFORM THIS COMPLEX
1) Push-up + Flag each side x 30 sec
2) Down Dog Hold x 20 sec -
3 ROUND EMOM:
MIN 1) KB Goblet cossack squat x 4-8 each side
MIN 2) KB Split stance overhead press x 4-6 reps each side
MIN 3) PERFORM THIS COMPLEX:
1) Bridges x 25 sec
2) SASL Deadbug x 25 sec -
4 ROUNDS: 30 SEC EACH
1) KB 1-arm Farmer March L side
2) KB 1-arm Farmer March R side
3) 1/2 get up L side
4) 1/2 get up R side
SESSION B
-
1 ROUND: 45 SEC EACH
1) Cat + Cow
2) Bird Dog Reach
3) Side Bridge
4) Deadbug Hold
5) Bridge Hold
6) Full Body Rotations
7) Inchworms
8) Alt. Worlds Greatest
9) 1-leg balance
10) Airplane
2 ROUNDS
1) KB Deadlift x 5
2) 1-arm Farmers Carry x 30 sec each side
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
MIN 1) 1-arm KB Swing x 6-8 each side
MIN 2) Bridge Floor Press x 6-8 each side -
3 ROUND EMOM
MIN 1) KB Goblet Lateral Squat Hold x 25 sec each side
MIN 2) KB Split Stance Bent over row x 6-10 each side
MIN 3) PERFORM THIS COMPLEX
1) Hollow Hold x 25 sec
2) SASL Deadbug x 25 sec -
3 ROUNDS: 30 SEC EACH
1) KB 1-arm Rack March R
2) KB 1-arm Rack March L
3) Sprawl
4) 1-leg Bridge Hold R
5) 1-leg Bridge Hold L
Welcome to Week 8! Finish this thing off strong and crush your workouts this week! If you aren’t following the guided training videos, be sure to check out the instructional videos under our Movement Videos Tab before your workout so you know the correct technique for each exercise.