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Transcript of 4-Week Kettlebell Workout Plan - Functional Physique ... · 4-Week Kettlebell Workout Plan SEE ALL...
© 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.
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4-Week Kettlebell Workout PlanKettlebell King
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SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM
KettleBell King 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
KettleBell King workout plan
instructions & tipsThe Kettlebell King Workout Plan is an advanced program utilizing complex movements, double kettlebell exercises, and heavy lifting.
KettleBell King 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? Get it from Kettlebell Kings.
KettleBell King workout plan
workout schedule & rest daysThis is a 4-week program that rotates four 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.
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DAY # WORKOUT1 A
2 B
3 REST
4 D
5 C
6 REST
7 REST
8 B
9 A
10 REST
11 D
12 C
13 REST
14 REST
15 A
16 B
17 D
18 REST
19 C
20 D
21 REST
22 B
23 A
24 D
25 REST
26 C
27 D
28 REST
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WORKOUT A | UPPER BODY FOCUSStormbringer Kettlebell Strength Workout
SET EXERCISE ROUNDS x REPS
A Double Strict Press 5 x 5 reps
B Double Floor Press 5 x 10 reps
C Gorilla Clean 5 x 20 reps
D1 Goblet Squats 5 x 30 sec
D2 Racked Sit Up 5 x 30 sec ES
D3 Deadlift to Sprawl 5 x 30 sec
WORKOUT B | LOWER BODY FOCUSLion heart Kettlebell Strength Workout
SET EXERCISE ROUNDS x REPS
A Double Front Squat 5 x 5 reps
B Double Swing 5 x 10 reps
C Double Suitcase Deadlift 5 x 20 reps
D1 Jerk 5 x 30 sec ES
D2 Clean 5 x 30 sec ES
D3 Figure 8 5 x 30 sec
WORKOUT C | CORE FOCUSCore Conquerer Kettlebell Strength Workout
SET EXERCISE ROUNDS x REPS
A Double Windmill 5 x 5 reps ES
B Renegade Row 5 x 10 reps
C Double Overhead Sit Up 5 x 10 reps ES
D1 Seesaw Press 5 x 30 sec
D2 Tactical Lunge 5 x 30 sec
D3 Alternating Swing 5 x 30 sec
WORKOUT D | Kettlebell ConditioningWinddodger Endurance Workout
SET EXERCISE ROUNDS x REPS
A1 2-Hand Swing 5 x 10 reps
A2 Figure 8 to Hold 5 x 10 reps
A3 Alternating High Pull 5 x 10 reps
A4 Alternating Clean 5 x 10 reps
A5 2-Hand Clean 5 x 10 reps
4-Week Schedule
SEE ALL EXERCISES & WORKOUTS AT MADFITMAGazine.COM
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s Cast Iron Kettlebells
Kettlebell Kings Powder CoatKettlebell Kings Powder Coat Kettlebells have a smoother finish be-cause their casting process creates a smoother surface to powder coat over. They also guarantee the accuracy to the weight you pur-chase within 0.3 kilograms. Pay close attention to the finish when comparing to images of others.
Cast Iron Kettlebells
Kettlebell Kings CompetitionKettlebell Kings Competition Kettlebells are used by the compet-itive leagues all over the planet. They feature a lifetime warranty, top-heavy handles for added safety, ideal window size for comfort, precise casting, no welding, and no fillers.
WORKOUT APPAREL
Kettlebell TEESWant to show off your preferred lifting method? Represent with high quality kettlebell workout t-shirts! Kettlebell Tees features kettlebells, motivational phrases, and more.
WORKOUT APPAREL
Kettlebell MagazineMAD Fit Mag is the number resource for Unconventional Train-ing workouts featuring kettlebells, clubs, maces, sandbags, odd objects, and more. MAD Fit Mag is edited and created by Mark de Grasse, founder of My Mad Methods and former Chief Fitness Offi-cer of the Onnit Academy.
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CLICK HERE FOR KETTLEBELL MAGAZINES