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.

Kettlebell Swing

Kettlebell Clean

Kettlebell Snatch

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.