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



5 comments on “Kettlebell Basics Program”

  1. private avatar image
    Private

    Private  | 

    zuzka, on days 6 of all weeks listed, you have listed two kettle bell workouts to do. Is that it, or do we choose one?

    Thank you!

    • private avatar image
      Private

      Private  |  Jura, France

      usually programs have an “intro speach” for the day (you need to click on Begin program and actually go from day after day to see the text from Zuzka). i am sure it would then be explained what to do.

  2. private avatar image
    Private

    Private  | 

    I’m so excited for this! I got a kettlebell a while ago for the weekly schedule but I’ve been keeping an eye out for this program to be available! I’m still pretty new to the kettlebell, so I’m looking forward to this! Going to do day one after everyone leaves for work! 😊

  3. private avatar image
    Private

    Private  |  Danmark

    I think i will start this tommorow!! i’m so excited!

  4. private avatar image
    Private

    Private  | 

    I’ve been waiting for this series to become available, thank you so much! I’m gonna do this!

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