KB-28 Kettlebell 28 Days

7/25/2019 KB-28 Kettlebell 28 Days

1/17

KB-28: 28-Day Kettlebell Training & Nutrition Program

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WARMING UP: A QUALITY WORKOUT BEGINS WITH A QUALITY WARM UP

Any GOOD workout must begin with a warm up that will elevate your body temperature & warm your muscles, lubricate your joints

and prep your nervous system for the work ahead. You cannot just step into your gym, garage, etc. and expect to begin performing

kettlebell cleans, swings and snatches. You know the people who do this theyre the ones who complain that doing kettebellswings is bad for your back and always seem to be injured. In short, dont fuck up your warm up take the time to do it right.

Your warm up will consist of 10 12 exercises to be done for 20 reps each, unless otherwise noted. I cannot stress how important it

is that you NOT just go through the motions during your warm up, but rather take the time to perform each exercise with proper

form, moving through a full range of motion.

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MAIN WORKOUTS: STRENGTH IS BUILT THROUGH PROGRESSIVE OVERLOAD. PERIOD.

Once your warm up is complete AND youre in the right frame of mind (that of someone who is ready to kick some ass), its time toget after it! Before just grabbing your kettlebells, Id like you to first be sure to take a look at the full 28-day program. True strength

is only built through progressively overloading your muscles, making them adapt to the stress you place on them. As you look over

all 16 workouts, you will notice that you will be progressing through increases in time & reps, as well as exercise progressions.

Additionally, you will find that youre able to use a heavier kettlebell for exercises as you move from week one through week four.

My suggestion to you is this dont be bashful accept that challenge and use a heavier kettlebell as long as your form is on point

for all reps.

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METABOLIC CONDITIONING: THE TIME TO BURN CALORIES & CREATE AN AFTERBURN EFFECT

While the main workouts are aimed at improving strength, metabolic conditioning blocks are aimed at elevating your heart rate,

burning calories & creating an afterburn effect whereby youll burn more calories post-workout.

You will notice that I have programmed only ONE exercise for all of your metabolic conditioning blocks the kettlebell swing. Ive

done this for a few reasons it help you groove your hip hinge & become proficient at the swing, it produces little wear & tear on

your body and, when performed correctly, will help you shed a ton of fat while helping you improve your performance on all other

lower body movements (squat, deadlift, clean, etc.).

Do NOT hold back when youre doing your metabolic conditioning blocks give it your ALL!

AUSTERE ATHLETE

KB-28

AUSTERE ATHLETE

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28-DAY TRAINING

PROGRAM

INTRO TO KB-28

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


2/17

FOCUS: Lower body pull; upper body vertical press; core stability; metabolic conditioning

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WARM UP: 20 reps each exercise (except where otherwise noted)

Jumping Jacks

Prisoner Squats

Shoulder Dislocations w/Band

Hip Bridges Band Pull Aparts

Fire Hydrants 10X Each Side

Bird Dog 10X Each Side

Hand-Release Push Ups

Cossack Squat 10X Each Side

External Arm/Shoulder Circles 10X Each Side

60-Second Low Plank

25 Russian Kettlebell Swings x 2 Sets- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

MAIN WORKOUT: 15-Minute AMRAP (as many rounds as possible)

TIMER: 15-Minute Countdown

10X Single KB Deadlift

15X Single KB Thruster

20X Russian Twist (10X Each Side)

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METABOLIC CONDITIONING: 8-Minute EMOM (every minute, on the minute perform prescribed reps of exercise)

TIMER: 60 Seconds Work / 0 Seconds Rest x 8 Rounds

20X Russian KB Swing

AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

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28-DAY TRAINING

PROGRAM

WEEK ONE

DAY ONE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


3/17

FOCUS: Lower body push; upper body horizontal pull; core stability; metabolic conditioning

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Jumping Jacks

Prisoner Squats








60-Second Low Plank


MAIN WORKOUT: 15-Minute EMOM (every minute, on the minute, perform prescribed reps of exercise)


MINUTE # 1: 10X KB Goblet Squat

MINUTE # 2: 10X Double KB Bentover Row

MINUTE # 3: 30-Second Max Tension Low Plank

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METABOLIC CONDITIONING: 8-Minute AMRAP (as many REPS as possible)


Russian KB Swing

Compare Total Number of Swings Completed vs. Number Completed On Day One (160)

AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

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28-DAY TRAINING

PROGRAM

WEEK ONE

DAY TWO

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


4/17

FOCUS: Lower body pull; upper body horizontal press; core stability; metabolic conditioning

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Jumping Jacks

Prisoner Squats








60-Second Low Plank


MAIN WORKOUT: 6X Through - Complete For Time (do NOT sacrifice strength for speed by rushing through exercises)

TIMER: Count Up

5X Double KB Dead Clean

10X KB Half Moon 10X Each Side

15X Hand-Release Push Ups

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20X Single Arm Russian KB Swing

Switch Arms Each Round

AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

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28-DAY TRAINING

PROGRAM

WEEK ONE

DAY THREE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


5/17

FOCUS: Lower body push; upper body vertical pull; core stability; metabolic conditioning

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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up

5X Double KB Front Squat

5X Strict Chin Up

10X KB Figure 8s 10X Each Direction

10X KB Windmill 10X Each Direction

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Single Arm Russian KB Swing, Switching Arms As Needed


AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK ONE

DAY FOUR

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


6/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank




10X Double KB Deadlift

15X Double KB Thruster


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AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK TWO

DAY ONE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


7/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank







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Russian KB Swing


AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK TWO

DAY TWO

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


8/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up




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AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK TWO

DAY THREE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


9/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up


5X Strict Chin Up


10X KB Windmill 10X Each Direction- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -





AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK TWO

DAY FOUR

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


10/17


11/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank









Russian KB Swing


AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK THREE

DAY TWO

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


12/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up








AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK THREE

DAY THREE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


13/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up


8X Strict Chin Up


12X KB Windmill 12X Each Direction- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -





AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK THREE

DAY FOUR

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


14/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank




10X Double KB Hop Back Deadlift w/Push Up @ Bottom

20X Double KB Thruster





AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK FOUR

DAY ONE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


15/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank









Russian KB Swing


AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK FOUR

DAY TWO

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


16/17


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Jumping Jacks

Prisoner Squats








60-Second Low Plank



TIMER: Count Up








AUSTERE ATHLETE

KB 28D

AUSTERE ATHLETE

- - - - - - - - - - - - - - - - - - - - - - - - - -

28-DAY TRAINING

PROGRAM

WEEK FOUR

DAY THREE

BY COREY HOUSE

AUSTERE ATHLETE

AUSTEREATHLETE.COM


17/17

KB-28 Kettlebell 28 Days

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