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Kettlebell King 4-Week Kettlebell Workout Plan Brought to you by

© 2017 MAD FIT MAG. All rights reser ved. 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, warranty or guarantee concerning the safety or effectiveness of either the products and ser vices adver tised 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, ser vices and techniques in the United States or elsewhere. Because of the nature of some of the products, ser vices and techniques adver tised or discussed in this ebook, you should consult a physician before using these products or ser vices or applying these exercise techniques adapted for this ebook. No par t of this repor t may be reproduced, stored in a retrieval system or transmitted in any form, or by no means, electronic, mechanical, photocopying, recording or other wise, without prior permission of the publisher. Page composition by MegaMad Websites

4-Week Kettlebell Workout Plan

KettleBell King workout plan

author: Mark de Grasse Mark 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 & tips The Kettlebell King Workout Plan is an advanced program

utilizing complex movements, double kettlebell exercises, and heavy lifting.

KettleBell King workout plan

equipment & gear If 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.

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workout schedule & rest days This 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.

SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM

4-Week Kettlebell Workout Plan

4-Week

Schedule DAY #

WORKOUT

1

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

WORKOUT A | UPPER BODY FOCUS

Stormbringer Kettlebell Strength Workout SET A B C D1 D2 D3

EXERCISE Double Strict Press Double Floor Press Gorilla Clean Goblet Squats Racked Sit Up Deadlift to Sprawl

ROUNDS x REPS 5 x 5 reps 5 x 10 reps 5 x 20 reps 5 x 30 sec 5 x 30 sec ES 5 x 30 sec

WORKOUT B | LOWER BODY FOCUS

Lion heart Kettlebell Strength Workout SET A B C D1 D2 D3

EXERCISE Double Front Squat Double Swing Double Suitcase Deadlift Jerk Clean Figure 8

ROUNDS x REPS 5 x 5 reps 5 x 10 reps 5 x 20 reps 5 x 30 sec ES 5 x 30 sec ES 5 x 30 sec

WORKOUT C | CORE FOCUS

Core Conquerer Kettlebell Strength Workout SET A B C D1 D2 D3

EXERCISE Double Windmill Renegade Row Double Overhead Sit Up Seesaw Press Tactical Lunge Alternating Swing

ROUNDS x REPS 5 x 5 reps ES 5 x 10 reps 5 x 10 reps ES 5 x 30 sec 5 x 30 sec 5 x 30 sec

WORKOUT D | Kettlebell Conditioning

Winddodger Endurance Workout SET A1 A2 A3 A4 A5

EXERCISE 2-Hand Swing Figure 8 to Hold Alternating High Pull Alternating Clean 2-Hand Clean

ROUNDS x REPS 5 x 10 reps 5 x 10 reps 5 x 10 reps 5 x 10 reps 5 x 10 reps

SEE ALL EXERCISES & WORKOUTS AT MADFITMAGazine.COM

Mad Fit Maga Recommendations

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WORKOUT APPAREL

Kettlebell TEES

Want to show off your preferred lifting method? Represent with high quality kettlebell workout t-shirts! Kettlebell Tees features kettlebells, motivational phrases, and more.

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WORKOUT APPAREL

Kettlebell Magazine

MAD Fit Mag is the number resource for Unconventional Training 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 Officer of the Onnit Academy.

CLICK HERE FOR KETTLEBELL MAGAZINES