4-Week Kettlebell Workout Plan - · PDF file4-Week Kettlebell Workout Plan SEE ALL EXERCISES...
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© 2017 MAD FIT MAG. All rights reserved. The Dawn of the Bell Workout Plan is a Mad Fit Mag Publication. Mad Fit Mag, as publisher, does not endorse and makes no representation, war- ranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this ebook or the recipes or other dieting techniques discussed or illustrated in this ebook. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this ebook, you should consult a physician before using these products or services or applying these exercise techniques adapted for this ebook. No part of this report may be reproduced, stored in a retrieval system or transmitted in any form, or by no means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of the publisher. Page composition by MegaMad Websites 4-Week Kettlebell Workout Plan Dawn of the Bell
Transcript of 4-Week Kettlebell Workout Plan - · PDF file4-Week Kettlebell Workout Plan SEE ALL EXERCISES...
© 2017 MAD FIT MAG. All rights reserved.
The Dawn of the Bell Workout Plan is a Mad Fit Mag Publication. Mad Fit Mag, as publisher, does not endorse and makes no representation, war-
ranty or guarantee concerning the safety or ef fectiveness of either the products and services advertised in this ebook or the recipes or other dieting
techniques discussed or illustrated in this ebook. The publisher makes no representation or warranty concerning the legality of the purchase or use of
these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques
advertised or discussed in this ebook, you should consult a physician before using these products or services or applying these exercise techniques
adapted for this ebook. No part of this report may be reproduced, stored in a retrieval system or transmitted in any form, or by no means, electronic,
mechanical, photocopying, recording or otherwise, without prior permission of the publisher.
Page composition by MegaMad Websites
4-Week Kettlebell Workout PlanDawn of the Bell
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SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM
Dawn of the Bell workout plan
author: Mark de GrasseMark de Grasse is the owner and editor of Mad Fit Mag and CEO of MegaMad Industries. He is the former Chief Fitness Officer and founder of Onnit Academy. He is also the former owner of My Mad Methods Magazine, creator of the Fitness Is Function Workout Series, and representative for Kettlebells USA® and RAMfit. Learn more at http://MarkdeGrasse.com
Dawn of the Bell workout plan
instructions & tipsThe Dawn of the Bell Workout Plan is a set of five workouts that focus on full body strength and conditioning. Rest 30 to 60 seconds between sets. No rest in between exercises. You should be doing 5-10 minutes of joint mobility training before and after each workout, followed by a 50 Kettlebell Swing Warm Up: 10x 2-Arm Swings, 10x 1-Arm Swings (right), 10x 1-Arm Swings (left), 10x Alternating Swings, 10x 2-Arm Swings.
Dawn of the Bell workout plan
equipment & gearIf you are new to kettlebell training, start light (men should use 35lb (16kg) and women 8kg (18lb)). If you have been trained to use kettlebells, a moderate weight should be used (men 53lb (24kg) and women 35lb (16kg)).
Need a kettlebell? You can go with a Competition Kettlebell or a Cast-Iron Kettlebell. See recommended products at http://astore.amazon.com/madfitmag-20
what doesn’t kill you workout plan
workout schedule & rest daysThis is a 4-week program that rotates five workouts. The first two weeks feature 5 workout days. The second two weeks feature 6 workout days. On rest days, light conditioning work will prevent some soreness.
DAY # WORKOUT1 A
2 B
3 REST
4 C
5 D
6 REST
7 REST
8 A
9 B
10 REST
11 C
12 D
13 REST
14 REST
15 A
16 B
17 C
18 REST
19 D
20 E
21 REST
22 A
23 B
24 C
25 REST
26 D
27 E
28 REST
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WORKOUT A Until the bell Rings Strength Workout
SET EXERCISE ROUNDS x REPS
A1 Goblet Squat 5 x 30sec
A2 Wall Sit 5 x 30sec
B1 2-Hand Overhead Press 5 x 30sec
B2 2-Hand Overhead Lockout 5 x 30sec
C 2-Hand Swing 1 x 100
WORKOUT BNever say die Endurance Workout
SET EXERCISE ROUNDS x REPS
A1 2-Hand Swing 5 x 10 reps
A2 Figure 8 5 x 10 reps
A3 Alternating Swing 5 x 10 reps
A4 Goblet Squat 5 x 10 reps
A5 2-Hand SQuat Press 5 x 10 reps
WORKOUT C Iron Core Strength & Endurance Workout
SET EXERCISE ROUNDS x REPS
A1 2-Hand Kettlebell Sit Up 5 X 10 Reps
A2 Kettlebell Lying Extension 5 X 10 Reps
A3 Weight Hip RAise 5 X 10 REps
B1 Plank 5 X 60 sec
B2 Side-Plank 5 x 30 sec ES
B3 Hand Walkout 5 x 60 sec
WORKOUT DNever ending strength & conditioning Workout
SET EXERCISE ROUNDSxREPS
A1 2-Hand Kettlebell Swing 5 x 60 sec
A2 bodyweight Jump Squats 5 x 20
B1 Goblet Squat 5 x 60 sec
B2 Split Squat Jump 5 x 20
C1 2-Arm Kettlebell Floor Press 5 x 60 sec
C2 Push Up 5 x 20
WORKOUT EComplex endurance workout
SET EXERCISE ROUNDSxREPS
A 2-Hand Squat Press 5 X 30 sec
B 2-Hand Deadlift to Sprawl 5 X 30 sec
C Clean from Ground to Press 5 X 30 sec
D Goblet Squat to Curl 5 X 30 sec
E 2-Hand KB Sit Up to Press 5 X 30 sec
4-Week Schedule
SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM
