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



39 comments on “Kettlebell Basics Program”

  1. private avatar image
    Private

    Private  |  Norway

    Thanks Zuzka! It was really fun with this KB program! Got a lot of new challenges. Needed it! I was sometimes scared before the work outs because of new movements, but it felt really good afterwords! Also got a lot more results from this KB training! I tgink my body liked some changes in the exercises!
    I wish i could find some informasjon on each work out of what KB weigth to use. Then it would have been perfekt!

  2. private avatar image
    Private

    Private  |  Switzerland

    I loved this program. I would just suggest that you give us at same time nutrition tips. I am seeing results but I think that if I would have received nutrition tips, it would have been better.
    Thank you so much for everything.
    I love to workout with you.

    • private avatar image
      Private

      Private  | 

      There are A LOT nutrition tips on the website and in several coffee talks.
      Literally everything you need to know about Z’ diet approach is right here 🙂
      good luck and keep up the work warrior companion.

  3. private avatar image
    Private

    Private  | 

    It was my first home workout program ever and it’s a bullseye! I’m so in love with it! Going to repeat it in a few months with heavier weights.
    Thank you Zuzka so much!
    Now I’m going to try to stick to weekly schedule, hope now I’m ready:))

  4. private avatar image
    Private

    Private  | 

    I absolutely LOVE this program. I am only on week 2 but I am excited and look forward to doing my workouts with you 😊

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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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Registering for a free account will allow you to: comment on articles, add your own profile picture, get notifications when another member replies to one of your comments, and add workouts to your own personal favorites list.

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