6 Weeks of Kettlebell Workouts

free kettlebell workoutsHi there. How’s it going?

I’m guessing that, since you clicked on Kettlebell FTS 2.0, you already finished the first 6 weeks of FTS.

If you did, congrats! How’d it do? It must have been good if you’re back for more. You can go ahead and skip down to the training plan. You know the deal. It’s free. If you have questions, just email me. Head over to the store if you need a kettebell. 

Now, for everyone else, what are you up to on this page? If you’re a kettlebell pro and in good shape, you can give this workout a go. If not, you might want to start with the original FTS program. It’s free too.

Either way, I hope you enjoy the workouts. I’d appreciate your help getting the word out about the store and training plans. Thanks in advance.

How long should the training sessions take?

Our Kettlebell workouts will take about 45 minutes. Some will be a little shorter – think 30 minutes – others will go a little longer; about an hour.

How many days a week do i train?

You are free to establish a routine as your schedule permits. however, it is recommended that you follow a monday, Tuesday, Thursday, Friday schedule.

How long should I rest between Rounds and Circuits?

For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.

What if I can’t keep up with the Training Schedule?

If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can.

What about unfamiliar exercises and learning form?

If you don’t know how to perform an exercise or are not sure what it is reference the video library here: thehybridathlete.com/videos. If you can not find the exercise there, you can always search our YouTube channel, we are constantly uploading new videos.

What about nutrition?

You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.

Workout explanations and abbreviations

Examples:

rounds and reps: 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.

For Time: here you will complete the assigned exercises, rounds, and reps continuously for the designated time.

as Fast as possible (AFAP): here you will complete the assigned exercises, rounds, and reps as fast as possible using proper form.

as many rounds as possible (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.

KB = Kettlebell
BW = Body Weight
oh = overhead
iso = isometric (squat and hold)

What should I do for a Warmup?

A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat.
Each session will be assigned a warm-up A, B, or C.

Warm-up A:
3 rounds, 30 seconds each
Jumping Jack
Instep Stretch
Arm Circles (forward /backward, large/small)
Trunk Rotation (right and left)
Warm-up B:
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band and Quads (If possible)
Warm-up C (Cardio Warm-up)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x Alternate Lunge (each leg)

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Week 2

 

Week 3

 

Week 4

 

Week 5

 

Week 6