'Saved By The Bell'

6-Week Kettlebell Camp Outline

Program Outline:

Monday: (Dragon Day)

1. 1.Dynamic Warm Up:
2. A)Walking knee-tuck/hip swing
3. B)Walking ankle-grab/knee-point
4. C)Walking ballet stretch
5. D)Hip/torso twist
6. E)Arm swings (alternate left over right, right over left)
7. F)Inch worms: X3 with hip twist/back bend, X3 with X3 lock-out push-ups
8. G)Laps X2-minutes at 60% of max pace

Approximate warm-up time =15-minutes

1. 2.Swings X45 seconds (for beginners)/ X1 minute (for advanced): X5 sets with 1-minute of recovery laps after each set of swings

A) ½ Get-up (from standing-to-kneeling) X3-minutes alternating sides, X2 sets

B) Lockout push-ups X30 seconds, X4 sets

C) Sit-up to knee-tuck X30 seconds, X4 sets **alternate with B (above): lockout push-ups X30seconds, X4 sets

Approximate Kettlebell time = 30-minutes

1. 3.Hill sprints X5-minutes (walk down hill, take X3 deep breaths and then repeat this for 5-minutes)

Thursday: (Dragon Slayer Day)

1.Dynamic Warm Up:

A) Walking knee-tuck/hip swing

1. B)Walking ankle-grab/knee-point
2. C)Walking ballet stretch
3. D)Hip/torso twist
4. E)Arm swings (alternate left over right, right over left)
5. F)Inch worms: X3 with hip twist/back bend, X3 with X3 lock-out push-ups
6. G)Laps X2-minutes at 60% of max pace

Approximate warm-up time =15-minutes

2. Turkish Get-up X2 sets of 6-minutes. Beginners: use no weight for the first 6-minutes in the first 2 weeks; use weight for the 2^nd set of 6-minutes) Thereafter: if form is spot-on use weight for all sets. If advanced, use weight for all sets

3. Single-arm Swing X30 seconds per side, X5 sets

4. Cleans X1 ½-minutes per side, X2 sets

Approximate Kettlebell time: 30 minutes

5. Hill sprints X5-minutes (walk down hill, take X3 deep breaths and then repeat for X5-minutes)

Off Day Routine:

Tuesday: Repeat ‘Dragon Slayer’ or ‘Dragon’

Friday: Repeat ‘Dragon Slayer’ or ‘Dragon’ (whatever one you did not do on Tuesday) OR partake in Yoga, Pilates, Kickin’ Abs X1-hour.

6-Week Progression Guideline:

Beginners:

• 1-minute Swing for X5 sets
• Increase of 10lbs in kettlebell weight for both the Turkish Get-up and The Swing (unless you have a pre-existing injury and are using kettlebells for rehabilitation) J
• Increase in flexibility
• X2 additional hill sprints in 5-minute time frame

Advanced:

Same as beginners