Description
The kettlebell swing strengthens the hips and lower back, and the assistance exercises in the circuit are designed to improve strength, mobility, and stability. Core, legs, shoulders and upper back, grip, nothing is left out!
The program takes around 30 minutes and is repeated 3 times per week.
Progressions are gradual to ensure you get accustomed to the training with the least possible risk
of injury.
Equipment recommended
Kettlebells: women 8-12kg, men 12-16kg
Timer
Contents
Introduction……………………………………………………………………..3
Basic safety rules………………………………………………………………3
Warm up……………………………………………………………………………4
Kettlebell swing video tutorial…………………………………………….4
Key points…………………………………………………………………………..5
Main mistakes……………………………………………………………………..5
The program………………………………………………………………………6
Part 1: kettlebell swings……………………………………………………….6
Part 2: assistance exercises……………………………………………………7
The 4 week planner and how to read it……………………………………8
Cool down……………………………………………………………………….10
What’s next?……………………………………………………………………10
Disclaimer……………………………………………………………………….11
About the author………………………………………………………………11
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