Kettlebell Basics Program

This 6 week workout program will get you started with kettlebell training – one of the most effective ways to increase fat loss, strength, and lean muscle mass. If you want an entire gym in the palm of your hand, get a kettlebell and use this program to learn the basics.

Picking an appropriate kettlebell:

  • If you’re a petite girl, or a beginner start with 18-20lb kettlebell.
  • If you’re an intermediate and can do 6-8 regular push ups, you can start with 22-24lb kettelbell.
  • If you think of yourself as a strong girl, start with 26lbs.

Benefits from regular kettlebell training:

  1. Strength – the ballistic nature of kettlebell training provides an extreme challenge for the entire body which results in fast strength gains even with a relatively light weight.
  2. Cardio & Endurance – the intensity of rapid kettlebell moves is the perfect way to a more powerful, resilient heart and the ability to sustain vigorous activity for longer periods of time.
  3. Weight Management & Fat Loss – kettlebell training provides a fast, reliable and highly effective way to burn fat, build lean muscle and increase your metabolic health.
  4. Flexibility & Mobility – The kettlebell improves flexibility and joint mobility, and reinforces natural movement patterns which is crucial for speed, resilience and proper postural alignment.
  5. Total Body Conditioning & Superior Athleticism – regular, vigorous kettlebell training builds both mental and physical toughness, boosts energy and helps you handle high stress with more ease.

Additional Equipment needed for this program

Wristbands
Wristbands
Some Kettlebell Exercises can be rough on your wrists, therefore is important to wear wrist protection.Here is my suggestion:
Wristbands

Stretch & Tone workout routines on your recover days include the following equipment:

swiss_ball
Balance Ball
The size depends on your height. I’m 5’5″ and I use medium size ball.Here is my suggestion:
Balance Ball 

Screen Shot 2017-01-22 at 10.44.30 PM
Power Bands
Great equipment for adding extra challenge to your bodyweight exercises.Here is my suggestion:
Power Bands

Sliders
Sliders
One of the most popular series in the ZGYM is the 15 minute fit slide that uses the sliders as a way to strengthen your entire body with low impact exercises using the sliders. Great for beginners and advanced, or anyone who wants to build bulletproof abs.Here are my suggestions:
Sliders for Carpet
Sliders for Hardwood Floors

12MinuteBody19-F
Exercise Mat
A good exercise mat is important and you will need it for almost every workout in the ZGYM. There are a lot of bad quality exercise mats that slide and eventually shred once you start jumping on them and putting them through all the beating of your daily training. I found a great mat that really lasts and doesn’t slip:Here is my suggestion:
Gaiam Eco-Grip Yoga Mat, 3mm

Stretch&Tone36-F
Chair
You can use a chair for support. Just make sure it is sturdy enough for you.
Note: Please log in to start the program. The Bunny Slope Beginner Program is free for everyone, but all other programs require the purchase of a membership.

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Program Schedule

Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #1
Day 2 Beginner Kettlebell Workout #2
Day 3 Stretch & Tone #1
Day 4 Beginner Kettlebell Workout #1
Day 5 Beginner Kettlebell Workout #2
Day 6 Beginner Kettlebell Workout #1
Beginner Kettlebell Workout #2
Day 7 Stretch & Tone #1
Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #3
Day 2 Beginner Kettlebell Workout #4
Day 3 Stretch & Tone #2
Day 4 Beginner Kettlebell Workout #3
Day 5 Beginner Kettlebell Workout #4
Day 6 Beginner Kettlebell Workout #3
Beginner Kettlebell Workout #4
Day 7 Stretch & Tone #2
Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #5
Day 2 Beginner Kettlebell Workout #6
Day 3 Stretch & Tone #3
Day 4 Beginner Kettlebell Workout #5
Day 5 Beginner Kettlebell Workout #6
Day 6 Beginner Kettlebell Workout #5
Beginner Kettlebell Workout #6
Day 7 Stretch & Tone #3
Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #7
Day 2 Beginner Kettlebell Workout #8
Day 3 Stretch & Tone #4
Day 4 Beginner Kettlebell Workout #7
Day 5 Beginner Kettlebell Workout #8
Day 6 Beginner Kettlebell Workout #7
Beginner Kettlebell Workout #8
Day 7 Stretch & Tone #4
Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #9
Day 2 Beginner Kettlebell Workout #10
Day 3 Stretch & Tone #5
Day 4 Beginner Kettlebell Workout #9
Day 5 Beginner Kettlebell Workout #10
Day 6 Beginner Kettlebell Workout #9
Beginner Kettlebell Workout #10
Day 7 Stretch & Tone #5
Done Day Workout Reps/Time Fitness
Day 1 Beginner Kettlebell Workout #11
Day 2 Beginner Kettebell Workout #12
Day 3 Stretch & Tone #6
Day 4 Beginner Kettlebell Workout #11
Day 5 Beginner Kettebell Workout #12
Day 6 Beginner Kettlebell Workout #11
Beginner Kettebell Workout #12
Day 7 Stretch & Tone #6

Comments



31 comments on “Kettlebell Basics Program”

  1. private avatar image
    Private

    Private  |  Viña del Mar, Chile

    Hi Zu !! I would like some Advance program or some new KB’s videos like your CD´s (only KB exercises), you know what I mean? I love all your workouts and videos but my favorites are all about Kettlebells !! I hope you can do it ! Have a wonderful sunday ! bye 🙂 !!

    • private avatar image
      Private

      Private  | 

      Me too! Love love anything Kettlebell.. I would love some more please 🙂 Thanks Z, for all you do x

  2. private avatar image
    Private

    Private  | 

    Is it possible to skip a day in this program? I try to click next workout on Week 2 Day 3 but can’t get anywhere. I like to switch between this and the plans with the weekly workout.

  3. private avatar image
    Private

    Private  |  United kingdom

    you mention harder KB workouts after we finish the full program, are these already on the site or will it be a follow up program? xx

  4. private avatar image
    Private

    Private  | 

    Ok Week 2 Day 5 the video does two rounds but the instructions say three rounds. I assume the percentage of fitness is off the two round time?

  5. private avatar image
    Private

    Private  |  Cardwell, Queensland, Australia

    Week one day 6, back to back workouts. Just completed Beginner #1 plus 100 kettlebell swings. I’m splitting the back to back up to one workout in the morning and the second in the afternoon. It’s autumn here in Australia but it’s still incredibly hot and humid in North Queensland. I’m really enjoying the program so far. Thanks Zuzka.

  6. private avatar image
    Private

    Private  |  Switzerland

    Zuzka then on wkt #4 you did only 2rounds?

  7. private avatar image
    Private

    Private  |  Norway

    This is my third day om kettlebell program. I am also doing the KB challenge. The first two days I almost could not do 50 KB at once. But today on day 3 I did 100 at once! Im suprised! That was awesome! I also for fist time after training everyday in 5monts with zuzka finally could put my knee in the floor when doing spine twist. Halleluja! I was starting to think I never could get the knee to the floor..

  8. private avatar image
    Private

    Private  |  Erie, PA, USA

    Getting started on this today. I’m also going to give the paleo diet a six week shot while I do this. I had my fella take some “beginning” pics for me, recorded weight and measurements. Here we go!

    • private avatar image
      Private

      Private  | 

      Pics are the best way to really see the difference! Good luck😁

  9. private avatar image
    Private

    Private  | 

    Started this program due a flare-up with my knee. Hoping it calms down soon. I haven’t done a strictly KB workout in a while so starting with the basics is always a good idea! Adding the KB challenge at the end as well. Doing Ashtanga yoga and this in the morning, then my handstand and strength yoga in the evening💕

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