The Basic

-Perform prescribe primer(warm up)

-Use a bell that you can easily press 10 times

-Perform 10 minutes of Get Ups at a steady pace while keeping heart rate at 180 minus your age

-Perform 100 total single arm kettlebell swings while keeping heart rate at 180 minus your age

**If your new to kettlebell work

Week 1-20 reps

Week 2-40 reps

Week 3-60 reps

Week 4-80 reps

Week 5-100 reps

Week 6,7,8-100 reps

-Swing the kettlebell for 10 reps at a time

-Every third session do two arm swings with a heavier kettlebell

-At the end of the session do 10 loaded carriers for 50’

-Perform these 3 days a week for 8 weeks

-One day a week perform with turnouts on