VIDEOS
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INTRODUCTION
A brief intro from Del about getting the most from the training programme.
How to work through the tutorials.
Here are a few suggestions as to how to work through the tutorials.
I don’t want you to become overwhelmed.
If you are a complete beginner, work from the very first tutorial and give it a few days of practice before moving on. Practice means just that, practice. It’s not a workout.
Do not get too fatigued in these sessions.
Once you are happy with each tutorial, move onto the next one. When you have 3-4 of these under your belt, put them into a simple workout format. For example, 30 seconds work with 30 seconds rest. So, it may look like this
- Swings x 30 seconds.
- Rest 30 seconds
- Goblet squats x 30 seconds
- Rest 30 seconds
- Clean and press Right hand 30 seconds
- Rest 30 seconds
- Clean and press Left hand 30 seconds
- Rest 2-3 minutes before repeating.
This is a way of practising the movements whilst in a format representing a workout.
This will be of benefit once you get to the first ‘Work-along video’ as you will already be getting used to combining exercises in a specific format.
If you already have some experience with kettlebells, you may be able to fast track your way through to a degree.
I still suggest that you spend some time on the tutorials though as there is always something new you may learn.
The work-along videos themselves can be repeated multiple times.
The first one is 10 minutes long but if you are feeling up to it, rest 2-5 minutes and repeat.
There are 6 workouts in this first series. However, as you master each workout, it doesn’t make that session is redundant. Even if you are on session 6 and your strength and fitness have improved considerably (which they will have) you can always come back to the first session. The difference will now be the weight you are using. That same session will feel very different when using a 16 kg bell instated of a 12 kg bell!
The workouts have a lot of mileage in them when you start to play with the variables.
- These can include
- Increasing the weight
- Increasing the work time
- Decreasing the rest periods
- Do not adjust all the variables at once but just one at a time.
This should last you a good 6-12 weeks.
Remember, consistency brings about results.
You can practice daily but workouts need to be less often. I would recommend 2 a week in the initial 2 weeks. As you get fitter, increase to 3-4. I would also advise a rest day between each session to allow for recovery.
Now all that remains is for you to get to it.
I hope you enjoy it and let’s see where you’re kettlebell journey takes you.
WARM UP
Before we get swinging, first we must master the hip hinge.
TUTORIALS
Each video explains in-depth how to get the perfect technique.
WORK ALONGS
Work along with Del as he goes through his work out regimes.
Tutorials relating to WORK ALONG ONE
Halos, Figure of 8 to palm, Swings, Goblet squats, Clean and press, KB row, Push-ups, Deadlift to squat.
Tutorials relating to WORK ALONG TWO
Halo, Figure of 8 to palm, Swings, Squat and Press, High pulls, Tactical Lunge, KB row, Press-ups.
Tutorials relating to WORK ALONG THREE
Halos, Figure of 8 to palm, Alternating hand swings, Clean, Squat and Press, Tactical Lunge, Deadlift to squat, High pulls, Single leg deadlift, Swings, Renegades, Press-ups on bells
Tutorials relating to WORK ALONG FOUR
Halos, Figure of 8 to palm, Swings,
Clean and push press, Renegade rows, Push-ups on bells, Snatch, Bodyweight Jump squats, Goblet squats, Double Lunge, Single leg deadlift, High pull.
Tutorials relating to WORK ALONG FIVE
Halos, Figure of 8 to palm, Alternating swings, Half snatch, Burpee to Deadlift, Swings, Renegade rows, Double squat, Bodyweight jump squats, Double Lunge, Push-ups on bells, High pull.
Tutorials relating to WORK ALONG SIX
Halo, Figure of 8 to palm, Jerk, Burpee to deadlift, Swings, Burpee to deadlift, Swings, Double cleans, Swing snatch, Swing snatch, Double Lunge, Renegade rows, Push-ups on bells.
POST WORK OUT SESSION
End your workout with our post work out session.
EXERCISE DISCLAIMER
Kettlebell Nation strongly recommends that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
Kettlebell Nation is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.
If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kettlebell Nation from any and all claims or causes of action, known or unknown, arising out of Kettlebell Nation's negligence.
TUTORIALS
Each video explains in-depth how to get the perfect technique.