Kettlebell Basics Program

Kettlebell Swing

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

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Comments



52 comments on “Kettlebell Basics Program”

  1. private avatar image
    Private

    Private  | 

    I love everything about these kettle bell workouts. Kettle bells are my favourite and Zuzka, you make it so easy to want to workout!

  2. private avatar image
    Private

    Private  |  Vancouver, British Columbia, Canada

    I finished the program today! This was great because these were relatively “quiet” workouts (no jumping or thumping) and was satisfying and challenging and I feel much stronger already. Seeing some muscles in my glutes and arms I’ve never had before!

    I know it wasn’t ideal, but I did this with a 24lb dumbbell just to see if I’d like it before investing in a real kettlebell. I finished the program today and tomorrow I’m going out to buy a 12kg/26lb kettlebell 😀

  3. private avatar image
    Private

    Private  | 

    wow!! what an awesome yoga-kettlebell-hiit training!! thank you Zuzka!!

  4. private avatar image
    Private

    Private  |  Vienna, Europe

    Wow. So i have to say as a man with 125kg and lot of muscles some of the Stretch & Tone #1 exercises are much harder for me then the KB exercises before hahaha. But yeah i guess its good for me to not only focus on power & strength.

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New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

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