Kettlebell “Foundations” Beta Program – Sample Workout, Day 1

by admin on April 7, 2019

Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Thought I’d share a sample routine from the program.

Check it out!

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Kettlebell Foundations Program – Sample Workout, Day 1
http://bit.ly/kbfoundations

WELCOME to Kettlebell Foundations!

My goal with this program is to set you on the path towards safe and effective kettlebell training.

Over the coming week, I will introduce you to the “big six” KB moves – swing, clean, press, snatch, squat, and get up.

You’ll be ready to rock going into the 42 Day – KB Shred Challenge, starting next week.

We’ll go through four practice sessions this week, each lasting 20-30 minutes each.

Think of this like a virtual KB workshop, broken down into four parts :)

After you complete each workout, if you can post your questions to the private group, I can give you feedback and corrections, and you’re going to get FAR more out of the program.

Also, I encourage you to take videos of you performing any and all of the movements, and post them in the private group. If you look through the post archives, you’ll see the value of this and how much it helps with the feedback I can provide to you, and the rest of the group.

It’s going to be the closest you can get to actually coming to my kettlebell gym and attending an in-person workshop day with me – without actually doing so :)

Let’s do this!

DAY 1 – THE SWING

VIDEOS TO REVIEW (available inside the Kettlebell Foundations coaching area)

- Hip hinge
- Deadlift
- Hike pass to swing
- TROUBLESHOOT
- 1 arm swing
- Swing workout

WORKOUT TO DO

- Hip hinge – 2 sets, 5 reps each, rest ~ 30 sec between
- Deadlift – 2 sets, 5 reps each, rest ~ 30 sec between
- Hike pass to swing – 2 sets, 10 reps each, rest ~ 30 sec between
- 1 arm swing – 2 sets, 5 reps per side, rest ~ 30 sec between
- Swing workout – 6 x :30 swings (your choice); alternate with :30 active recovery

TROUBLESHOOT + COACHING

Post in the group when you’ve completed your workout. Post any chaellenges you experienced. Post your form feedback videos so that we can help and get your form right!

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Response to the new kettlebell “Foundations” beta program we are running next week has been HUGE.

If you are thinking of signing up, hope this sample routine from the program helped to give you an idea of what we’ll be working on.

We start this coming Monday, April 8th – so if you are interested, please submit your application at this link ASAP: http://bit.ly/kbfoundations

Look forward to working with you!

- Forest Vance, MS
Certified Kettlebell Instructor
ForestVance.com

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