null Skip to main content

Kettlebell Force

€30.24
All Taxes Included

Description

This four week plan is split up into four main workouts and two conditioning sessions. The main workouts are divided into upper and lower splits with two upper workouts and two lower. The upper is divided into a strength session focusing on lower reps and a hypertrophy session focusing on more volume.

You’ll need:

  • A few kettlebells. Ideally a light pair, moderate pair, and heavy pair.

  • A band or two

  • A pull-up bar  

 

The schedule is as follows: 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Upper Strength

Lower Strength

Conditioning

Upper Hyper

Conditioning

Lower Hyper

REST

 

THE MOVEMENTS

 

1

Pullover

2

Scap Pushups

3

Alternating Halo

4

Alternating Rotational Press

5

Double Row

6

Hip Bridge Floor Press

7

Pullup

8

Alternating KB Curl

9

Triceps Push up

10

Alternating Snatch

11

Goblet Squat Hold

12

Alternating Lunge with Reach

13

Alternating Shin Box

14

Double Front Squat (3 second negative + 1 second Pause)

15

Hollow Body Hang

16

Skater Squat Left (or Single Leg Box Squat)

17

Single Leg Deadlift Right

18

Skater Squat Right

19

Single Leg Deadlift Right

20

Single rep Swing

21

Hollow Body


22

One Arm Row Left

23

One Arm Row Right

24

Banded Pull Apart

25

Decline Pushups

26

Pushups

27

Incline Pushups

28

KB Curl

29

KB OH Extension

30

Banded Lateral Raise

31

KB Flow


32

Racked Back Lunge L

33

Low Position Back Lunge L

34

Low Side Lunge L

35

Racked Back Lunge R

36

Low Position Back Lunge R

37

Low Side Lunge R

38

Double KB RDL

39

Calf Raises

40

Hamstring Walks

41

Swings

42

Speed Squats

 

 

Related Products

competition kettlebell

Competition Kettlebell

€90.74 - €260.14

What is a Competition Kettlebell? Competition kettlebells are made of steel and are all the same size regardless of weight...

kettlebell banner, kettlebell kings banner

Kettlebell Kings Gym Banner

€84.69
€48.39

Kettlebell Kings banner designed for your gym! These are made of heavy duty vinyl with grommets to hang the banner in your ideal location! Available in 2x5'

Kettlebell Rack

Kettlebell Rack

€260.14 - €362.99

Kettlebell Rack Available in 2 Tier or 3 Tier Option Our kettlebell racks are made of strong steel and are super easy to put together. Supports 500 kilograms or 1,100 pounds. The Rack can be put...

Kettlebell Fundamentals Course

Kettlebell Fundamentals Course

€483.99
€181.49

Kettlebell Fundamentals Course Pre approved for CEUs!   AFAA: Living.Fit is recognized by the Athletics and FitnessAssociation of America as an Approved Continuing Education Provider...

Competition Kettlebell Hoodie sweater

Competition Kettlebell Hoodie sweater

€48.39

A sporty hoodie with a soft inside. The iconic zip hoodie you see Silicon Valley big shots wearing - the understated yet classic look, giving off a youthful vibe. • Flex Fleece (50% Polyester /...

Customers Also Viewed

adjustable kettlebell, steel competition kettlebell

12-32KG Adjustable Competition Style Kettlebell

€362.99
€314.59

12-32KG Adjustable Competition Style Kettlebell 35mm handle exact same window and handle as our Competition Kettlebells adjusts to every weight between 12 and 32 kilograms in one kilogram increments...

competition kettlebell

Competition Kettlebell

€90.74 - €260.14

What is a Competition Kettlebell? Competition kettlebells are made of steel and are all the same size regardless of weight...

kettlebell, powder coat kettlebell

Powder Coat Kettlebell

€60.49 - €254.09

.w-70 { width: 70px } About The Bells Single cast Our Powder Coat kettlebells...

powder coat kettlbells

Powder Coat Kettlebells Complete Set

€2,558.99
€1,800.36

Cast Iron, Powder Coated Kettlebell Complete Set Contains one each of: 4, 6, 8, 12, 16, 20, 24, 28, 32, 36, 40, 44 and 48 kilogram Powder Coat Kettlebells What is a Powder Coated Kettlebell?...

Live Streaming Advanced Kettlebell Certification

Live Streaming Advanced Kettlebell Certification

€846.99

The Advanced Course is Pre approved for CEUs! Next live streaming date is June 26-27, 2021 from 10AM - 6PM CST   AFAA: Living.Fit is recognized by the Athletics and FitnessAssociation...

Kettlebell Origins: 4 Week Strength and Athleticism

Kettlebell Origins: 4 Week Strength and Athleticism

€60.49
€30.24

This program runs for four weeks, with four workouts each week + active recovery. You can repeat this program multiple times to improve your strength although this is a one time purchase, you will...

Nutrition for Health All

Nutrition for Health All

€2.41

Nutrition For Health This program comes with free mobile app access so you can access on any mobile device, your TV or just pop in your headphones and listen to instructions! How you fuel and...

Kettle Girl Women's Crop Tee

Kettle Girl Women's Crop Tee

€30.24

The season's trendiest garment - the crop top. This top is tight-fitting but still incredibly comfortable, and it hits just above the navel. • 52% combed and ring-spun cotton/48% polyester • 40...