ALL-AROUND KETTLEBELL STRENGTH
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate / Anytime
PROGRAM STRUCTURE: 4 weeks - 2 Sessions / week
SESSION STRUCTURE: 30-45 minutes of strength training
EQUIPMENT: Light - Medium - Heavy Weight Kettlebells
FOCUS: Full body strength, core stability, and conditioning through kettlebell training
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 -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE:
MIN 1) Goblet Squat + Squat Hold x 25 sec each
MIN 2) Push ups + Plank Hold x 25 sec each -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE:
MIN 1) Lateral Squat hold + side step x 25 sec each
MIN 2) OAOL V-up + Bridge March x 25 sec each
MIN 3) 1/2 get up x x 25 sec each side -
6 MINUTE REPEAT:
Complete as many quality rounds as possible in 6 minutes
1) KB Drag x 8 each side
2) Overhead Press x 4 each side
3) Hop Over x 8 each 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:
EVERY MINUTE ON THE MINUTE
MIN 1) PERFORM THIS COMPLEX
1) Sumo Deadlift x 5
2) Suitcase Deadlift x 5 each side
MIN 2) 1-Arm Farmers March x 25 sec each side -
4 ROUNDS:
1) Dead Stop Swing x 8
2) Rest 45 sec -
4 ROUNDS: 30 SEC EACH
1) Hollow Hold
2) Bridge Floor Press R
3) Bridge Floor Press L
4) 2-arm Bent Over Row -
5 MINUTE REPEAT:
Complete as many rounds as possible in 5 minutes:
1) Burpee Hop Over x 10
2) Goblet Reverse Lunge x 5 each side
3) Hollow hold + Knee Tuck x 10
Welcome to Week 1! Keep your movements fluid and efficient. Take your time to get used to the sequences and work your way in slowly.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
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 -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Reverse Lunge x 25 sec each side
MIN 2) Push ups + Flags x 25 sec each -
4 ROUND EMOM:
MIN 1) Goblet Cossack Squat x 6-10 each side
MIN 2) Overhead Pres x 4 + Carry (30 sec working on each side)
MIN 3) Frog Bridge + Extended Plank x 25 sec each -
6 MINUTE REPEAT:
1) Sprawl Hop Over x 5ea
2) Goblet Squat x 10
3) Hollow + KT x 15
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:
EVERY MINUTE ON THE MINUTE
MIN 1) Sumo Deadlift + Suitcase DL x 5 each
MIN 2) 1/2 Kneeling Halo x 25 sec each side -
4 ROUNDS:
1) Deadstop Swing x 8
2) Vertical Jump x 2
3) rest 60 sec -
4 ROUNDS: 30 SEC EACH
1) Bridge Floor Press R
2) Bridge Floor Press L
3) Hollow Hold
4) Renegade Row R
5) Renegade Row L -
5 MINUTE REPEAT:
Complete as many quality rounds as possible in 5 minutes:
1) KB Hip Lift x 10
2) Ice Skater Jump x 10 each
3) Down Dog + Push up x 10
Welcome to week 2! This week, we’ll progress on the work that we did in week 1 and continue to build.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
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 -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE:
MIN 1) Squat + Lunge Complex x 4 reps
MIN 2) Perform the complex below
1) Push up + Flag x 30 sec
2) Down Dog Holdx 20 sec each -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Cossack Squat x 6-10 each side
MIN 2) Overhead Press x 5 + Overhead carry for remainder of time (30 sec each side)
MIN 3) Bridge / SASL Deadbug x 25 sec each
MIN 4) Lateral Squat hold x 25 sec each side -
6 MINUTE REPEAT
Complete as many quality rounds as possible in 6 minutes:
1) KB Drag x 10 each side
2) Hollow Hold + Knee Tuck x 20 reps
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) Deadstop Double swing x 5
2) Broad Jump x 2
3) 60 sec rest -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) 1-arm Sumo DL + 1-arm Swing x 4-8 each All on Right Arm
MIN 2) 1-arm Sumo DL + 1-arm Swing x 4-8 each All on Left Arm
MIN 3) Hollow Hold x 30-50 sec -
4 ROUNDS: 30 SEC EACH
1) Bridge Floor Press R
2) Bridge Floor Press L
3) Anchored Knee Tucks
4) Split Stance Bent Over Row - R
5) Split Stance Bent Over Row - L
Welcome to Week 3! You’ll have some new movements and your sequences will progress. Stay strong and keep working hard!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
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 -
4 ROUNDS:
1) Deadstop Triple Swing x 4
2) Tuck Jump x 4
3) 60 sec rest -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) 1-arm Sumo DL x 4-6 + 1-arm Swing x 6-10 reps all on Right
MIN 2) 1-arm Sumo DL x 4-6 + 1-arm Swing x 6-10 reps all on Left
MIN 3) OAOL V-up x 25 sec each side -
4 ROUNDS: 30 SEC EACH
1) Floor Press R
2) Floor Press L
3) Burpees
4) Split Stance Bent Over Row R
5) Split Stance Bent Over Row L
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) Deadstop Double swing x 5
2) Broad Jump x 2
3) 60 sec rest -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE:
MIN 1) 1-arm Sumo DL + 1-arm Swing x 4-8 each All on Right Arm
MIN 2) 1-arm Sumo DL + 1-arm Swing x 4-8 each All on Left Arm
MIN 3) Hollow Hold x 30-50 sec -
4 ROUNDS: 30 SEC EACH
1) Bridge Floor Press R
2) Bridge Floor Press L
3) Anchored Knee Tucks
4) Split Stance Bent Over Row Right side
5) Split Stance Bent Over Row Left side
Welcome to week 4! This week, we’ll finish things off with our highest load and volume yet. Make sure you stay focused and move well throughout each workout.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.