Improving Health Through Strength Training From Home – KettleBell Style

“Get good at a limited number of things first.”

Simple Version

Warm-up: Dynamic Stretches

5Yuri’s Shoulder Band Warmup 
5Squat Sky Reaches
10+GMB Wrist Prep
30s Dead bugs 

+\-

3 Circuits of 5 repsKettlebell Halo
Hip (Glute) Bridge

After Strength work, or preferably shortly before bedtime.

1 set of relaxed stretches90/90 Stretch
QL Straddle

+ Kettlebell Exercises 

  • 3 sets of 5 Prying Goblet / Goblet Squat
  • 10 sets of 10 Two-Hand Swings / One-Hand Swings
  • 10 Get-ups (alternating left and right, 10 get-ups total)

+ Strength Work 

  • Rest time: 1 to 3mins 

 

  • 3×8 – Pull-ups | Alternate with Chin-ups
            • Easy – Add weights, or more reps (10)
            • Moderate – Hold
            • Hard – 3×5 

 

  • 3×8 – Dip  | Alternate with KB Clean and Press
        • Easy – Add weights, or more reps (10)
        • Moderate – Hold
        • Hard –  3×5

 

  • 3×8 – Push-up Progression
            • Level 3: Full Push-up
            • Level 4: Diamond Push-up
            • Level 5: Pseudo Planche Push-up

 

 

Core Triplet

Training With Kettlebell

How to progress with Kettlebell – Kettlebell Program progression 

Training examples – StrongFirst Training Logs

Simple & Sinister

Upon completion of ‘Simple’, move on to ‘The Giant – Clean, And Press program‘ by Geoff Neupert.

The Perfect Pull Up

The Perfect Push Up

Proper Ring Dip

Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)

Resistance Band Kettlebell Deadlift

Resistance Band Face Pull

More Resistance Bands Exercises.