Joint Safe Strength and Conditioning With Kettlebells
Week 1, Day 1
4×25 side step swings
4×5 halos per side
3×3 get ups per side
4×5 double kettlebell high pulls
4×5 double kettlebell squats
3×10 burpees
3×15 v-ups with light kettlebell
Stretch
Week 1, Day 2
3×20 seconds elbow planks
3×20 seconds hands planks
5×5 double kettlebell cleans
5×5 double kettlebell deadlifts
6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups
Week 1, Day 1
4×25 side step swings
4×5 halos per side
3×3 get ups per side
4×5 double kettlebell high pulls
4×5 double kettlebell squats
3×10 burpees
3×15 v-ups with light kettlebell
Stretch
Week 1, Day 2
3×20 seconds elbow planks
3×20 seconds hands planks
5×5 double kettlebell cleans
5×5 double kettlebell deadlifts
6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups
3×30 seconds Russian twist
Stretch
Video Demonstrations:
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
2×10 air squats
2×15 push ups
1-2-3 windmills per side
1-2-3 get ups per side
3×5 goblet squats
3×5 sitting military press per side
4×5 pullover crunches
Stretch
Week 2, Day 2
Joint mobility/Primal Move
2×15 overhead squats
2×10 around the world
2×5 halos per side
5×20 swings
5×3 pull ups
3×10 double kettlebell deadlifts
3×8 double kettlebell clean
3×6 diamond kettlebell push ups
3×20 seconds side planks per side
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
4×15 swings
4×10 around the world
4×5 push ups
3×10 snatches (L/R)
4x5double bell rack quats
4×4 double sitting military press
4×3 double cleans
3×20 v-ups
Stretch
Week 3, Day 2
2×10 bodyweight squats
2×10 halos
2×10 swings
3×5 windmills per side
5×5 single leg deadlift
5×5 double KB high pulls
3×3 windmills
5×20 seconds plank
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
5×20 sec jumping rope
5×10 sec rest
3×6 goblet squats
3×6 military press per side
4×10 burpees
4×10 jump squats
3×30 sec Russian twist
Stretch
Week 4, Day 2
2×10 push ups
2×10 lunges per side
2×25 swings
3×3-2×2-1x1Turkish get ups
5×10 snatches per side
5×20 side crunches per side
5×20 pullover crunches
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
3×20 bench dips
3×20 sec air squats
3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches
5×10 triceps extension
5×5 squats and curls
5×30 sec double KB farmer’s walk
3×30 sec v-ups
Week 5, Day 2
2×10 hand to hand swings
2×10 push ups
2×10 bodyweight squats
3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups
5-5-3-3-1-1- goblet squats
3×20 sec side planks per side
3×20 sec planks touching the KB
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
3×10 swings
3×10 push ups
3-2-1 get ups per side
4×5 double high pulls
4×5 double squats
3×20 sec planks
Week 6, Day 2
3×3 bodyweight windmills
3×1 minute jumping rope
3×3 windmills
5×5 double cleans
5×5 double deadlifts
6-9-12 burpees
6-9-12 push ups
6-9-12 pullover sit ups
Click on the number below that corresponds to the week of training you’re in.
Week 7, Day 1
2×10 air squats
2×15 dips
5 get ups per side
3×5 goblet squats
3×5 sitting military press per side
3×10 triceps extension
4×25 pullover crunches
Week 7, Day 2
2×15 swings
2×10 around the world
2×5 halos per side
5×20 swings
5×10 push ups
3×10 double jettlebell deadlift
3×8 double kettlebell clean
3×6 pull up
3×20 sec Russian twist
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
4×10 one hand swings (2 sets per side)
4×20 sec planks (touching kettlebell)
6×8 snatches (L/R)
4x5double deadlifts
4×4 double rows
4×3 double cleans
3×20 v-ups
3×20 sec bicycles
Stretch
Week 8, Day 2
2×10 bodyweight squats
2×10 swings
2×5 halos per side
3×5 windmills per side
5×5 double squats
5x5double high pulls
5×20 sec high planks
Click on the number below that corresponds to the week of training you’re in.
Week 9, Day 1
2×30 sec hand to hand swings
2×30 sec halos alternating sides
3×1 Turkish get ups per side
3×6 goblet squats
3×3 sitting military press per side
3×20 pullover crunches
Stretch
Week 9, Day 2
2×10 push ups
2×10 lunges per side (bodyweight only)
2×25 swings
3×3-2×2-1×1 wind mills
5×5 snatches per side
5×10 push press
5×20 side crunches per side
5×5 pullover sit ups
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 10, Day 1
2×15 hand to hand swings
2×10 push ups
2×5 bodyweight lunges per side
3×10 biceps curls
3×10 triceps extensions
3×10 underneath lunges (5 per side)
3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches
5×30 sec double kettlebell farmers walk
Week 10, Day 2
2×15 swings
2×7 halos
3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull-ups
5-5-3-3-1-1- goblet squats
3×20 sec bicycles
3×20 sec high planks
Click on the number below that corresponds to the week of training you’re in.
Week 11, Day 1
3×10 body weight squats
3×10 push ups
3×10 swings ( hand to hand)
3×3 sitting military press
3×5 overhead squats
3×10 push press
3×10 high pulls, per side
3×20 seconds butterfly sit ups
Stretch
Week 11, Day 2
3×20 sec planks
3×20 sec swings
3×3 Turkish get ups
2×2 Turkish get ups
1×1 Turkish get ups
5×5 double cleans
5×5 double deadlifts
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 12, Day 1
2×10 scorpions
2×1 planks, touching shoulders
3×5 windmills
3×5 goblet squats
3×8 single arm rows, per side
5 rounds:
- 20 seconds snatches
- 10 secs rest
4×25 pull over crunches
Stretch
Week 12, Day 2
2×10 lunges, per side
2×10 around the world
2×5 halos, per side
5×20 swings
5×10 push ups
3×10 double kettlebell deadlift
3×8 double kettlebell clean
3×6 pull ups
3×20 sec side crunches
3×20 sec v-ups
Stretch
Click on the number below that corresponds to the week of training you’re in.