25High Intensity Kettlebell

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FITNESS25 KettlebellHigh IntensitySpartan Workouts toBlast Fat,BuildMuscle,Get RippedLike A WarriorTheKettlebellChronicles 1.0Metabolic, MMA, Finishers, Strength Endurance Cardio and Challenge Workoutsby Certified Kettlebell and Metabolic Trainer Funk Roberts

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.No part of this manual may be reproduced or transmitted in any form or byany means, electronic or mechanical, including photocopying, recording,or by any information storage and retrieval system. Images, text, graphics,and other intellectual property are protected by United States andInternational Copyright Laws, and may not be copied, reprinted, published,reengineered, translated, hosted, reproduced, or otherwise distributed byany means without explicit permission. You may not copy, modify, createderivative works of, publicly display or perform, republish, store, transmit,or distribute any of the material in this video without the prior writtenconsent of Marc “Funk” Roberts. Fines start at 150,000 and include apossible prison sentence upon conviction.Copyright 2016

MEDICAL DISCLAIMERPlease Note:The recommendations in this and any other document arenot medical guidelines but are for educational purposes only. You must consultyour physician prior to starting this or any other program or if you have anymedical condition or injury that can possibly worsen with physical activity.This program is designed for healthy individuals 18 years and older only. Theinformation in this document is meant to supplement, not replace, properexercise training. All forms of exercise pose some inherent risks. Marc “Funk”Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers totake full responsibility for their safety and know their limits.Before partaking in the exercises in this or any other program, be sure thatyour equipment is well-maintained, and do not take risks beyond your level ofexperience, aptitude, training and fitness.The exercises and dietary programs in this book are not intended as a substitutefor any exercise routine or treatment or dietary regimen that may havebeen prescribed by your physician. Don’t lift heavy weights if you are alone,inexperienced, injured, or fatigued. Don’t perform any exercise unless you havebeen shown the proper technique by a certified fitness trainer or certifiedstrength and conditioning specialist. Always ask for instruction and assistancewhen lifting. Don’t perform any exercise without proper instruction.Always do a warm-up prior to any exercise including but not limited to intervaltraining. See your physician before starting any exercise or nutrition program. Ifyou are taking any medications, you must talk to your physician before startingany exercise program, including but not limited to Funk Roberts Fitness.If you experience any lightheadedness, dizziness, or shortness of breath whileexercising, stop the movement and consult a physician immediately. You musthave a complete physical examination if you are sedentary, if you have highcholesterol, high blood pressure, or diabetes, if you are overweight, or if you areover 30 years old.Please discuss all nutritional changes with your physician or a registereddietician. If your physician recommends that you don’t use this or any otherprogram, please follow your doctor’s orders.

WAIVER & RELEASE OFLIABILITY(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THISMANUAL)I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKSINVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANYEXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FORBEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL,I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITYFOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MYPHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OREFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, ANDANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCURTO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATIONIN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAWI AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, ORRELATED CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS ORFUNK ROBERTS, FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGESTO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATIONOR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUALOR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY ANDHOLD FUNK ROBERTS FITNESS OR FUNK ROBERTS FROM ANY LIABILITYWHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FORANY INJURIES, LOSSES OR DAMAGES.

TheFITNESSKettlebellChronicles 1.0INTRODUCTIONFor me Kettlebell Training has been life changing. From my own bodytransformation, to KB Certification, to running KB seminars and creating the mostpopular Kettlebell program for Combat Athletes.The kettlebell has been and still is a main staple in my life over the past 8 years. Themajor reason why is that the kettlebell works PERIOD!There is no other piece of equipment in the world that is as versatile as thekettlebell and if I was on a desert island and had to bring one piece of equipment itwould be the kettlebell.Whether you want to increase strength, improve cardio, build lean muscle, increaseyour cardio, be more mobile, dynamic and explosive. Then grab a kettlebell, learnthe exercises, and watch the results pour in.But I digress, because if you are reading this right now, then you already know the 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com01

TheFITNESSKettlebellChronicles 1.0power of the kettlebell and you just want to add workouts to your training or to suewith your clients and athlete.On the following pages you will get 26 kettlebell specific workouts that have beencompiled from my YouTube pages and have video links attached to each one.You will get a slew of different workouts from metabolic HIIT circuits, to MMAworkouts, Finishers, Strength endurance and challenges.Use these however you wish to help transform your body, improve your strengthand conditioning or get into the best shape of your life.If you are a trainer or coach then enjoy these workouts with your clients or getideas and build your own.Hope you enjoy these workouts, and don’t worry there is a Kettlebell Chronicles2.0 is coming soon.HOW TO USE THIS RESOURCEThis resource has 25 kettlebell workout circuits that can be used over and overagain throughout the year to help you reach success. Each workout also has a linkto the demo video you can see on my YouTube Channel.Anyone can use these workouts – men and women, beginners to advanced fitnessenthusiasts, workout geeks, sports and combat athletes, weekend warriors, peoplewho want to lose weight, Personal Trainers can use these workouts with clients,coaches and gym owners. 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com02

TheFITNESSKettlebellChronicles 1.0THE KETTLEBELL CHRONICLES1. TRX-KETTLEBELL-MED BALL WORKOUThttp://tinyurl.com/hcvbz64Funk Roberts performs a Metabolic TRX, Kettlebell and Med Ball workout. Thisworkout is perfect for MMA Athletes or those people that want to increase strength,explosive power, muscular endurance, cardio, balance, stability and core strength.METABOLIC KETTLEBELL TRX MED BALL CIRCUITPerform each exercise for 60 seconds of work followed by 15 seconds restRest for 2 minutes and repeat for 3 rounds.#EXERCISE1TRX Burpees Right - Balance, Strength,power and endurance60s, 15s rest2Two Arm Kettlebell Swing - Lower Body,explosive power60s, 15s rest3TRX Burpees Left - (EXPLODE OFF THEFRONT LEG) Stability60s, 15s rest4Med Ball One Arm Wall Throws - Right Hip Rotation, Twist, Push Exercise60s, 15s rest5Med Ball One Arm Wall Throws - Left Generate power from the hips60s, 15s rest6TRX Bridges - Explosive power, hips,glutes and core60s, 15s rest7One Arm Kettlebell Thrusters Right Strength, power, cardio, legs,60s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com12303

TheFITNESSKettlebellChronicles 1.08TRX Atomic Push Ups - Upper Body,Balance, stability, core,60s, 15s rest9One Arm Kettlebell Thrusters Left- explosive, shoulder strength andendurance60s, 15s rest10KB Cossack Lunge - flexibility, lateralmovement, core strength60s, 15s rest2. KETTLEBELL FINISHER WORKOUT5 MINUTE LADDER FINISHERhttps://youtu.be/baTyu7s82w0HOW TO PERFORM THIS KETTLEBELL FINISHERComplete the following ladder circuit for 5 minutes resting briefly only whenneeded. Set up 3 different weighted kettlebells in front of one another (make surethey increase in weight)For example – 12kg-16kg-24kg You will perform 1 rep of each movement one afterthe other using one arm and immediately switching to the other.Once you have finished, move up to the next weight and repeat the sequence.When you have finished the final kettlebell in the ladder, then go back down to thenext weight and continue in the fashion moving up and down the weights until 5minutes is complete.#EXERCISE11-Arm Kettlebell Snatch-Press21 Arm Clean and Press 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com04

TheFITNESSKettlebellChronicles 1.03. KETTLEBELL WORKOUT CHALLENGE300 SNATCH ‘N’ SWING KETTLEBELL CHALLENGEhttps://youtu.be/V25vbr4PN64300 SNATCH ‘N’ SWING KETTLEBELL CHALLENGEStart with 50 Snatches, any combination you want.Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One HandSwings and end with 100 Two Hand Swings.This challenge should be done as fast as possible.This will be tough so try to improve every time you try it!Prescribed weight for this one -- 24k for guys, 16k for the ladies.#EXERCISE1KB Snatches50 reps2Hand-to-Hand KB Swings50 reps3One Hand KB Swings100 reps4Two Hand KB Swings100 reps 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com05

TheKettlebellChronicles 1.0FITNESS4. KETTLEBELL HYBRID STRENGTH IGHT HYBRID STRENGTH WORKOUTROUND1EXERCISEVOLUMEKettlebell Swings123450 repsDouble KB Squat to Overhead Press35s, rest 10sResistance Band Pull-Apart35s, rest 10s23(5 minstotal)Racked Front Lunge8repsInverted Body Weight Row8repsKettlebell Floor Press35s, rest 10sTriceps Bombers35s, rest 10sJumping Lunge10, 9, 8, 7, 6,5, 4, 3, 2, 1Plyo Clapping Push Ups10, 9, 8, 7, 6,5, 4, 3, 2, 145Instructions:Round 1: Warm Up Round of 3 sets of 50 KB swingsRound 2: Do as many reps as you can of each exercise for: 35 . rest for :10between moves . and repeat the sequence three times.Round 3: Set your timer for five minutes. Do eight reps of each exercise. Get asmany rounds as you can of the two moves in five minutes. You should be able toget four rounds of each EASY! ;) 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com06

TheFITNESSKettlebellChronicles 1.0Round 4: Do as many reps as you can of each exercise for :35 . rest for :10between moves . and repeat the sequence three timesRound 5: Start with 10 reps of each exercise. When you’re done with that, move to9 of each. Then eight. Then seven. All the way down to one, as fast as possible.5. KETTLEBELL BODYWEIGHT WORKOUT – BO/FUNKKNOWS SQUATShttp://tinyurl.com/ju75rfsKETTLEBELL BODYWEIGHT HYBRID FINISHERBO FUNK KNOWS SQUATS (16KG)Perform each exercise one after the other for one round with no rest in between.#EXERCISE1KB Goblet Squats10 reps2Prisoner Squats20 reps3One Arm Kettlebell Overhead Press5 per side4Staggered KB Rows5 per side5Reverse Goblet Lunge10 per leg6Jump Squats 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME10 reps// www.funkrobertsfitness.com07

TheFITNESSKettlebellChronicles 1.06. BJJ KETTLEBELL WORKOUThttp://tinyurl.com/j6fe3tdKETTLEBELL WORKOUT FOR BJJ, GRAPPLERS & WRESTLERSDensity Complex Conditioning Circuit. Set your timer for 20 minutes and completeAMRAP (As Many Reps As Possible).#EXERCISEVOLUME1aTurkish ManMakers (each arm)each arm1bChin Ups (dead hang) - 5 reps5 reps7. KETTLEBELL WORKOUT FOR MUAY THAI, BOXING,KICKBOXING, JUDO, KARATE AND MMAhttp://tinyurl.com/hzph5nqSTRENGTH WORKOUTPerform each exercise for the prescribed reps for 3 sets each#EXERCISE1Alternating Renegade Row2KB Goblet Pistol Squat3Figure 8 Uppercuts 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME12310 per arm5 per leg10 per side// www.funkrobertsfitness.com08

TheFITNESSKettlebellChronicles 1.0CONDITIONING CIRCUITPerform each exercise for one-minute intervals each one after the other. Rest for90 seconds and repeat for 3-5 rounds.#EXERCISEVOLUME1One Arm Kettlebell Swings (L)60s, 90s rest2Push Ups60s, 90s rest3One Arm Kettlebell Swings (R)60s, 90s rest123458. KETTLEBELL WORKOUT FOR CONDITIONINGhttp://youtu.be/5Bi37CyeRsMKETTLEBELL CONDITIONING WORKOUT FOR MMA(SINGLE KETTLEBELL CIRCUIT)Perform as many reps as possible for each exercise one after the other for 45seconds of work, followed by 15 seconds rest.Rest for 2 minutes and complete 4 full rounds.(Note for exercises with one side switch side in the next round)#EXERCISE11.5 stance swingsRd 1-3 (R) Rd 2-4 (L)45s, 15s rest2Single Leg DeadliftsRd 1-3 (R) Rd 2-4 (L)45s, 15s rest3Goblet Squats45s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME1// www.funkrobertsfitness.com23409

TheFITNESSKettlebellChronicles 1.04Clean and PressRd 1-3 (r) Rd 2-4 (L)45s, 15s rest5One Arm Step UpsRd 1-3 (r) Rd 2-4 (L)45s, 15s rest62 Arm Kettlebell Swings45s, 15s rest7Renegade RowRd 1-3 (r) Rd 2-4 (L)45s, 15s rest9. KETTLEBELL TRAINING FOR STRENGTH ENDURANCEhttp://tinyurl.com/hjokn9jKETTLEBELL COMPLEX CIRCUIT - I used a 20KG KettlebellPerform each exercise one after the other with no rest and without putting downthe kettlebell for the right arm. Complete the prescribed reps and repeat rightaway for the left arm.Rest for 2 minutes and complete 4-5 sets. OR Continue for 20 minute densitycircuit.#EXERCISE1Snatch5 reps2Clean & Press5 reps3Squat5 reps4Swing5 reps 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME12// www.funkrobertsfitness.com34510

TheFITNESSKettlebellChronicles 1.010. METABOLIC KETTLEBELL BODYWEIGHT WORKOUThttp://tinyurl.com/jzlxjj3Perform each exercise for the prescribed reps one after the other with minimal restin between. Use challenging weight and focus on form.Ensure that you warm up prior to and stretch after this workoutGet It Done!#EXERCISEVOLUME1Two hand KB swings (24k-36K for men, 16k-24K forwomen)100 reps2Push Ups50 reps3Reverse Lunges (each step counts as one rep)100 reps4Knee-to-Elbow Mountain Climbers(one rep each leg counts as one rep)50 reps5Bodyweight Squats100 reps6KB Presses7Double KB Rows25 per side50 reps11. KETTLEBELL WORKOUT - MORE KOW BELLS WORKOUThttp://tinyurl.com/zkmjsuq10-20 MINUTE CIRCUITComplete two - four rounds of this circuit as quickly as possible. Take breaks asneeded (but try to take them at the bottom of the round) 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com11

TheFITNESSKettlebellChronicles 1.0#EXERCISEVOLUME1Double KB Swings20 reps2Kettlebell Snatch Right10 reps3Push Ups20 reps4Kettlebell Snatch Left10 reps5Seesaw Press20 reps123412. ULTIMATE KETTLEBELL WORKOUT (10 MIN HIIT CIRCUIT)http://tinyurl.com/hhsx2apFITNESS FRIDAY WORKOUTPerform each exercise for 45 seconds of work followed by 15 seconds rest.Complete 2 rounds with no rest in between. Total Time 10 Minutes#EXERCISE1Alternating Suitcase to One Arm Swings45s, 15s rest2Snatches (Right)45s, 15s rest3Goblet Thrusters45s, 15s rest4Snatches (left)45s, 15s rest5Goblet Reverse Lunges45s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com1212

TheFITNESSKettlebellChronicles 1.013. KETTLEBELL MMA WORKOUT - UNBREAKABLEhttp://tinyurl.com/grxh2raPerform each exercise for 45 seconds followed by 15 seconds restRest for 2 minute and repeat for 3 rounds#EXERCISEVOLUME1Bottoms Up KB Swings R45s, 15s rest2Bottoms Up Kettlebell Swings L45s, 15s rest3Goblet Squat45s, 15s rest4Single KB Floor Press Left45s, 15s rest5Single KB Floor Press Right45s, 15s rest6KB Snatch Right45s, 15s rest7KB Snatch Left45s, 15s rest8Reverse Pass Through Lunges45s, 15s rest9Clean and Press Right45s, 15s rest10Clean And Press Left45s, 15s rest12314. KETTLEBELL METABOLIC MMA WORKOUThttp://tinyurl.com/hqbvebl10 Exercise Circuit - Complete 3 Full Rounds - 36 MinutesPerform each exercises in succession for 45 seconds of work followed by 15seconds rest. You will do as many reps as you can, in that duration, then move on 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com13

TheFITNESSKettlebellChronicles 1.0to the next exercise After you complete all 10 exercises or one round in successionyou will rest for 2 minutes. Then repeat 2 more times.KETTLEBELL MMA WORKOUT #4#EXERCISE1ALTERNATE SOTS PRESS 1:4645s, 15s rest2FIGURE 8 AND HOLD 2:0745s, 15s rest3TRIPOD KETTLEBELL ROWS - ALT 5PER SIDE 2:2245s, 15s rest4OVERHEAD KETTLEBELL LUNGE TOLEFT 2:4245s, 15s rest5OVERHEAD KETTLEBELL LUNGE TORIGHT 2:5645s, 15s rest6KETTLEBELL BOTTOM-DOWNPUSHUPS 3:1145s, 15s rest7ALTERNATE BOTTOMS UP SWING 3:2145s, 15s rest8RUSSIAN TWISTS 3;4245s, 15s rest9GOBLET SQUAT 3:5245s, 15s rest10MEET THE QUEENS 4:0245s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com12314

TheFITNESSKettlebellChronicles 1.015. SPARTAN KETTLEBELL WORKOUThttp://tinyurl.com/guy8omu10 Exercise Circuit - Complete 3 full circuitsPerform each exercises in succession for 45 seconds of work followed by 15seconds rest. You will do as many reps as you can, in that duration, then move onto the next exercise. After you complete all 10 exercises or one circuit in successionyou will rest for 2 minutes. Then repeat 2 more times.SPARTACUS KETTLEBELL(KB) WORKOUT FOR STRENGTH- NO REST FOR THE WICKEDSuggested Weight: Men use 16-24kg Women 8-16kg - But use a challengingkettlebell weight#EXERCISE12 ARM SWING-CATCH AND SQUAT 1:3345s, 15s rest2KB CLEAN AND PRESS - LEFT 1:5245s, 15s rest32 ARM SWING-CATCH AND SQUAT 2:1145s, 15s rest4KB CLEAN AND PRESS - RIGHT 2:2745s, 15s rest5ONE ARM SWINGS - LEFT 2:4545s, 15s rest6TURKISH GET UP - LEFT 2:5645s, 15s rest7ONE ARM SWINGS - RIGHT 3:2145s, 15s rest8TURKISH GET UP - RIGHT 3:3345s, 15s rest9KB WINDMILL - LEFT 4:0245s, 15s rest10KB WINDMILL - RIGHT 4:2045s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com12315

TheFITNESSKettlebellChronicles 1.016. KETTLEBELL “KAMIKAZE” WORKOUThttp://tinyurl.com/z6ltzv8Perform each exercise for 50 seconds followed by 10 seconds rest.Rest for 2 minutes and repeat for 3-5 rounds.#EXERCISE1KB Suitcase to Regular Swings– Right50s, 10s rest2KB Suitcase to Regular Swings– Left50s, 10s rest3Wide Stance KB Rows – Right50s, 10s rest4Wide Stance KB Rows – Left50s, 10s rest5One Arm KB Deadlift Burpees–Right50s, 10s rest6One Arm KB Deadlift Burpees–Left50s, 10s rest7Rotational KB Cleans – Right50s, 10s rest8Rotational KB Cleans – Left50s, 10s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME12// www.funkrobertsfitness.com34516

TheFITNESSKettlebellChronicles 1.017. “300 WORKOUT” KETTLEBELL CHALLENGEhttps://youtu.be/ke2q5YJwvLAKETTLEBELL MELTDOWN 300 CHALLENGEFUNK’S WEIGHT AND TIME - 40LBS KB - 16:03MINTIME AND WEIGHT TO BEAT - 24KG - 11:19MINStart your timer and perform each exercise for the prescribed reps.do not moveonto the next exercise until you have completed the reps. (Use a challengingweight and learn the kettlebell techniques before attempting this workout.)#EXERCISEVOLUME1V-UPS 4:2925 reps2SNATCHES (25 PER SIDE) 4:4750 reps3PUSHUPS 5:2025 reps4SWINGS 5:3750 reps5BURPEES 6:0250 reps6CLEAN AND PRESS (25 PER SIDE) 6:2350 reps7MOUNTAIN CLIMBERS (50 PER LEG) 7:1150 reps 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com17

TheFITNESSKettlebellChronicles 1.018. KETTLEBELL WORKOUT FOR MMAhttps://www.youtube.com/watch?v W7wUzWDtrkAFUNKMMA MMA WORKOUT #21 ROUND PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS ANDCOMPLETE ANOTHER ROUNDSKIPPING WARM UP - 2-5 minutesAROUND THE BODY 10 reps clockwise 10 reps counter clockwiseHALOS 10 reps clockwise 10 reps counter clockwise#EXERCISE1ONE ARM KETTLEBELL SWINGS RIGHT30 sec2ONE ARM KETTLEBELL SWINGS LEFT30 sec3PASS - PASS - PASS - SHOOT30 sec4SQUAT AND PRESS RIGHT30 sec5SQUAT AND PRESS LEFT30 sec6STANDING TRICEPE EXTENSIONS30 sec7FIGURE EIGHTS30 sec8HALF SQUAT BICEPS CURLS30 sec9KETTLBELL SQUAT AND KICK ALTERNATE30 sec10BENT-OVER ROWS RIGHT30 sec11BENT OVER ROWS LEFT30 sec12CATCHER CALF RAISES30 sec 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com18

TheFITNESSKettlebellChronicles 1.013WOODCHOPPERS RIGHT30 sec14WOODCHOPPERS LEFT30 sec15WINDMILLS RIGHT30 sec16WINDMILLS LEFT30 secTry this workout twice a week and I guarantee you will see a major difference inyour body within 4 weeks. I used 35 and 30 pound kettlebells for this workout.19. MMA KETTLEBELL WORKOUT V3https://youtu.be/Nh-FLfO5-vwPerform 1 minute of one kettlebell exercise followed by a skipping interval of 1 minute#EXERCISE1Around the World60 secSkipping60 sec2 Arm Kettlebell Swings60 secSkipping60 secOne Arm Kettlebell Swing R60 secSkipping60 secOne Arm Kettlebell Swing L60 secSkipping60 secClean And Press R60 secSkipping60 sec2345 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com19

678910TheFITNESSKettlebellChronicles 1.0Clean And Press L60 secSkipping60 secHigh Pulls R60 secSkipping60 secHigh Pulls L60 secSkipping60 secSnatch Right60 secSkipping60 secSnatch Left60 secSkipping60 sec20. KETTLEBELL MMA WORKOUThttps://youtu.be/XUZ5fgpGKXYPerform each exercise for 30 secondsBeginner - rest 30 seconds btw exercises complete 2 RoundsModerate - no rest between exercises - 90 sec rest -3 RoundsAdvanced - no rest between exercises - 90 sec rest -5 Rounds#EXERCISE1KB Around the Head (HALOS)30 sec2KB Alternate Swings30 sec3DBL KB Squat30 sec4KB Cleans Right30 sec 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME12// www.funkrobertsfitness.com34520

TheFITNESSKettlebellChronicles 1.05KB Cleans Left30 sec6Kb Renegade Row30 sec21. BEGINNER KETTLEBELL WORKOUThttps://youtu.be/i3o5mQYd1wUPerform 2-3 sets of each exercise with 30 second rest between sets. Gals start with8kg or 12kg, Guys start with 16kg or 20kgNOTE: 10/10 means 10 reps one way and then 10 reps the opposite way#EXERCISEVOLUME1KB Around the Body10/10 reps, 30s rest2KB Around the Head10/10 reps, 30s rest3KB Standing Pullovers10 reps, 30s rest4KB Catcher Squat (low)10 reps, 30s rest5KB Alternate Bottoms Up10/10 reps, 30s rest12322. KBELL FIGHTERS WORKOUT #4https://youtu.be/SlWbZVGbVKkPerform 3-5 rounds of 50 seconds of work followed by 10 sec transitionComplete all 5 exercises for 1 round then rest for 2 minutes. 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com21

TheFITNESSKettlebellChronicles 1.0#EXERCISEVOLUME1KB Side Swings 5 per side50s, 10sec rest2DB KB High Pull50s, 10sec rest3KB Side-to-Side DropLunges (Meet the Queens)50s, 10sec rest4KB Alternate Floor Press50s, 10sec rest5Skipping50s, 10sec rest123454523. KBELL FIGHTERS WORKOUT #2https://youtu.be/3FovznvWAqkPerform 3-5 rounds of 50 seconds of work followed by 10 sec transitionComplete all 5 exercises for 1 round then rest for 2 minutes#EXERCISEVOLUME1KB Bottoms Up Swings50s, 10sec rest2Double KB Cleans50s, 10sec rest3Reverse Lunge and KBpress50s, 10sec rest4KB Bear Crawls50s, 10sec rest5Skipping50s, 10sec rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.012// www.funkrobertsfitness.com322

TheFITNESSKettlebellChronicles 1.024. KETTLEBELL UPPER BODY WORKOUThttps://youtu.be/UEiKMH2Enm4Perform each exercise in the circuit then repeat for 1 roundRest 90 seconds and perform a total of 3 rounds#EXERCISE1Kettlebell Upper Body20s, 10s rest2Clean and Press (L)20s, 10s rest3Clean and Press (R)20s, 10s rest4Woodchop (L)20s, 10s rest5Woodchop (R)20s, 10s rest6One arm Row(R)20s, 10s rest7One arm Row(L)20s, 10s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com12323

TheFITNESSKettlebellChronicles 1.025. SPARTAN KETTLEBELL WORKOUT FOR STRENGTH “NO REST FOR THE WICKED”https://youtu.be/bMxwbCAIhOw10 Exercise Circuit - Complete 3 full circuitsPerform each exercises in succession for 45 seconds of work followed by 15seconds rest. You will do as many reps as you can, in that duration, then move onto the next exerciseAfter you complete all 10 exercises or one circuit in succession you will rest for 2minutes. Then repeat 2 more times.Suggested Weight: Men use 16-24kg Women 8-16kg - But use a challengingkettlebell weight#EXERCISE12 ARM SWING-CATCH AND SQUAT 1:3345s, 15s rest2KB CLEAN AND PRESS - LEFT 1:5245s, 15s rest32 ARM SWING-CATCH AND SQUAT 2:1145s, 15s rest4KB CLEAN AND PRESS - RIGHT 2:2745s, 15s rest5ONE ARM SWINGS - LEFT 2:4545s, 15s rest6TURKISH GET UP - LEFT 2:5645s, 15s rest7ONE ARM SWINGS - RIGHT 3:2145s, 15s rest8TURKISH GET UP - RIGHT 3:3345s, 15s rest9KB WINDMILL - LEFT 4:0245s, 15s rest10KB WINDMILL - RIGHT 4:2045s, 15s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0VOLUME// www.funkrobertsfitness.com12324

TheFITNESSKettlebellChronicles 1.026. KETTLEBELL TABATA FINISHERhttps://www.youtube.com/watch?v 9EduEmT59-UFollow Along Kettlebell Swing Workout. Perform 8 rounds. 20 seconds of work, 10seconds rest, 4 minutes total.#EXERCISE1One Arm AlternatingKettlebell SwingsVOLUME1234567820s, 10s rest 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com25

TheFITNESSKettlebellChronicles 1.0MEET FUNK ROBERTSAS SEEN ON:Funk Roberts, President and Owner of Funk Roberts Fitness,is a former Professional Beach Volleyball player turned Fitnesstrainer. Funk is an online fat loss expert that helps thousandsof people worldwide burn unwanted fat while building leanmuscle through his website, videos, articles, media and fitnessproducts.Funk is a Certified Metabolic Training Expert, KettlebellSpecialist, Mixed Martial Arts Conditioning Coach, CelebrityFat Loss Expert and Personal Trainer. He was just named oneof America’s Premiere Experts and will be seen on ABC, NBC,CBS and Fox TV Affiliates in the summer of 2013.Funk has been a featured trainer in a few fitness trainingDVD’s and has produced his own online products such as,Elite Strength and Conditioning for Combat Athletes, Funk’s 6Week Jump Training Program and the newly launched SpartanTraining System 10 Week Fat Loss Program.Funk is passionate about helping people transform theirbody and educate them on how to lead a healthy lifestyle. Hismission is to help 500,000 people by 2014 change their life’susing fitness, nutrition and motivation.His over 30 years of training, expertise, research and experience has made the difference in helping otherschange their lives for the better.Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers andover 40,000 fans on Facebook and communicates with them on a daily to weekly basis.He continues to learn and improve his skills so that he can supply the best information and contribute tothe fitness community and help people make a difference in their lives.At a young 45 years old, Funk is married and has 2 older children. His passion is training men, women,teens and athletes, helping people transform their lives, travelling and spending time with his wife andfamily. 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com26

HOW TO REACH FUNK ROBERTSSOCIAL MEDIAFunk Roberts Fitness Blog : http://www.funkrobertsfitness.comMMA Strength & Conditioning Workouts : http://www.funkmma.comYouTube: http://www.youtube.com/user/marcroops?feature mheeFacebook : : @FunkMMAOTHER PROGRAMSFunk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.comFunk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com50 Shades of Burpees: http://www.fiftyshadesofburpees.comKettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com27

Gauntlet Workouts: k Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.comFunk 6-Week Jump Training Program: http://www.funkjumptraining.comBeastmode Bodyweight 4-Week Program: ml 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0// www.funkrobertsfitness.com28

Kettlebell Chronicles 1.0 The INTRODUCTION For me Kettlebell Training has been life changing. From my own body transformation, to KB Certification, to running KB seminars and creating the most popular Kettlebell program for Combat Athletes. The kettlebell has been and sti

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