101 kettlebell complexes pdf

Follow this 12week kettlebellbased training program to increase your strength and endurance without sacrificing mobility or flexibility. So often the question comes up i got a kettlebell, now what the heck do i do with it after designing programs and workouts for hundreds of. Each movement provides an adequate amount of rest for the next item in the. There arent many things harder than working with two heavyass kettlebells. Well go over each more in our next section, so you can perfect your kettlebell technique. Want access to the complete kettlebell complex program.

Pat flynn free 101 kettlebell workouts download facebook. Accommodating complexes ac you know yourself better than any coach, so why not figure out yourself how many reps you can do on each exercise. You can do all of the workout with one single kettlebell, from anywhere. Imagine what itd feel like to have a thousand cold knives slipped into your quads, twisted, and withdrawn. Kettlebell complexes are popular in crossfit, athome workouts, in the kettlebell training community, and anytime one is looking for a kettlebell compound workout. List of all kettlebell exercises with tutorials and videos. This is truly a fullbody kettlebell workout, youll be hitting every muscle in your body with these two compound exercises.

Listed below is a complete list of all kettlebell exercises and variations, over 400 kettlebell exercise variations. Military press 3 sets of 5 reps per side 3x55 row 3 sets of 5 3x5 1 kb squat 3x5 windmill 3x55 swing 3x15 2. Kettlebell cardio complex to smoke fat and improve conditioning this 4 exercise kettlebell complex and circuit is performed for a total of 4 rounds. Strongmen would display their prowess by playing games or performing an array of stunts with these precursors to what is now commonly referred to as a kettlebell. The weight distribution in this squat is very different from that in the barbell front squats. Kettlebell training for beginners kettlebell fundamentals. Armor building is a complex i learned from dan john, and now, when a person asks me for a strength complex, this is the product i put into their hands. Not to mention, the calorie burn that occurs during kettlebell swings is pretty amazing. One of the foundational and best exercises that can be done with the kettlebell is the swing. Best kettlebell full body workout routine for beginners. The kettlebell swing is the bread and butter of all kettlebell workouts, and makes for a intense and exhilarating workout, kettlebell swings help develop strong posterior chain glutes, hamstrings, back, shoulders muscles and boosts cardio vascular endurance.

You can stand with your legs together or in a staggered stance. The 9minute kettlebell complex from hell rkc school of strength. The armor building kettlebell complex and 4 other beastly. Often labelled as the trainer to the trainers he is a personal trainer and kettlebell instructor who took his first fitness qualifications over 21. Keep your body challenged and your sessions fun with 101 grabandgo kettlebell workouts.

Exhale and return to the squatting position, allowing the kettlebell to swing back between your legs. The total tension kettlebell complex is a socalled step cycle. Free 4week primal kettlebell workout program ericleija. Pat flynn 101 kettlebell complexes free download as pdf file. Welcome to the free primal kettlebell workout program. I guess for many people kettlebell training may be how you first discovered me. Kettlebell complexes 11 popularwell known kb combos. Give me 15 minutes and ill give you the best workout of your life. If theres one technique that you had to learn, it would be the kettlebell swing. You will be staying with the same reps for three workouts to solidify your gains. Complexes with two bells, for those who are ready for them, become a game changer for internalizing the essential tension techniques. Bend at your hips, with your knees in line with your feet and back. I was one of the first to introduce kettlebell classes into london and still teach kettlebells to this day.

Burn maximum calories in minimum time with complexes, combos, circuits, and chains. Use kettlebell complexes to achieve technical perfection. The kettlebell is a relative of the barbell, one that was used hundreds of years ago to showcase strength and physical prowess. Kettlebell instructor course 7 t he kettlebell has roots in the markets and fairs of the ancient world, where iron balls, many of them quite heavy, were used as standard weights. Single kettlebell full body workout redefining strength. A few minutes of running in place, air punches and kicks, some jumping jacks and arm swings, should get your heart rate up and your muscles warmed for the kettlebell workout. At the start, bend your knees to reach down and grip the handle of the kettlebell with your right hand. The sequence of this complex is based off the fibonacci series in reverse, starting from eight, and. Pat flynn 101 kettlebell complexes kettlebell physical. Of course, simple doesnt necessarily have anything to do with easy. Not only will these kettlebell complexes kick your ass in record time, youll also find the large amount of time under tension to have you packing on both size and strength. You can use this workout times per week to burn fat or improve conditioning. Kettlebell workouts for general conditioning the following workouts will develop a base of strength and endurance, give you a chance to practice your technique and lay the groundwork for more rigorous workouts.

Complete guide to kettlebell training from beginner to advanced. Kettlebell complex workouts take two or more kettlebell exercises and piece them together into one fluid set of movements at it very simplest the kettlebell clean and press could be referred to as a kettlebell complex because it involves the kettlebell clean and then the kettlebell overhead press similarly the kettlebell squat and press could be. In the above example of the girevik making it to five reps in the first press workout, he will stay at five for two more workouts, or two weeks total. Whether youre after a fullbody kettlebell workout for beginners, beginners guide to kettlebell training, beginner kettlebell exercises, youll find it here at. Mobility training 101 and killer kettlebell complexes. Strength and endurance with kettlebell complexes breaking muscle. With kettlebells, you might need two weight increments to work. A doublekettlebell front squat is just as difficult as a barbell front squat. However if you are active, 18 pounds for women and 35 pounds for men is a good weight.

Kettlebell training bridges the gap between strength training and cardio. With the following single kettlebell workout, you can work on all your strength movements in one session with 26 sets of 38 reps. Two pdf certificates of completion approved by nasm. Walk through some sets of the greatest kettlebell complexes for hitting specific common goals. Tough but you only have to perform each exercise once. And one of the things i love most is how easy it is to incorporate them into your fitness routine. Kettlebell workouts can make training fun and interesting, theyre nothing like the boring cardio work or weights routine you do in the gym. I think pat flynn has some e books but i cant seem to find any to download. A lot of times with dumbbells, you need a huge selection to do your workout. Likewise, just because pavel tsatsoulines fiveweek training program requires only two exercises a day using a single kettlebell doesnt. Double kettlebell complexesworkouts for muscle gain barbend. The row is also considered a compound exercise as it works multiple muscle groups at the same time, but i personally would put it low on the list of compound qualities, however, there is a clear reason i included this in the program and that is to work. If you read my post yesterday, you know im a big big. Kettlebell clean 1015 repetitions onearm kettlebell split jerk 45 each side initially, build to 810 with experience and fitness level 45 for each leg initially, build to 810 with experience and fitness level grip position is important.

Some of the kettlebell exercises are linked to tutorials, pdfs, videos, kettlebell workouts, or articles for more information. Each set you do 15 kettlebell swings and the farmers carry, the rest you work down 10, 9, 8, 7, 6, 4, 3, 2, 1. Seriously, even the strongest athletes wilt under two racked kettlebells. A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. But accomplishing either is also extraordinarily difficult. Complete all the reps before putting the bells down and resting. For our purposes, complexes specifically kettlebell complexes are compound exercises to be performed successively and uninterruptedly. Just like them you can achieve the amazing results possible by kettlebell workouts, all the information is provided to you in this book. Compound exercises, as you may well know, call upon the coordinated action of multiple muscle groups to move multiple joints through a range of motion simultaneously. Also, if youd like a pdf containing 101 free kettlebell complexes, go here. My first book, 101 kettlebell workouts was that book i compiled workouts from my clients, my classes and myself and also included workouts inspired by a polite way to say stolen from. Todays workout is a little different and its based on a workout we saw from paul roberts of sect fitness. I have even put together a free ebook of 101 of my favorite kettlebell complexes for blasting fat and boosting muscle.

For instance, a study conducted by the american council on exercise ace found that during a 20minute kettlebell workout, participants burned. The aggressive strength primer for kettlebell training by mike mahler. Kettlebell training allows you to never miss your workout. The aggressive strength primer for kettlebell training by. If you want to move better with optimal fitness, youve come to the right place to get started with my kb 101 workshop. For a complex to be an effective measure towards strength, it must visit upon the customer a substantial muscular encumberment and overload. This is one of my favorite complexes for developing strength. Kettlebell training allows you to reduce overall training time, so you can devote your attention to other issues such as strategy, skill, rest and recovery. I employ kettlebell complexes for the singular function of augmenting. Pat flynn 101 kettlebell complexes kettlebell physical exercise. Heres a great workout for anyone new to kettlebells, using basic moves that. The primary driver is the double kettlebell front squat. Fundamentals in any sport or type of training are where one should start when seeking to become professional.

Course free 4week primal kettlebell workout program. You now have the perfect rep scheme for your kickass kettlebell complex. A kettlebell complex is a series of kettlebell exercises strung together intelligently so they can be performed from one into the other without rest or having to stop in between. In this article, we will discuss three 3 double kettlebell complexesworkouts that can be used to specifically increase muscle gain with additional benefits of functional strength and fitness. Each exercise is to be performed one after the other with zero rest and zero resetting of the kettlebell. For this one, my athlete is doing three reps per exercise. Cavemantraining is providing the world with firstclass information on kettlebell training completely free. Kettlebell complexes are a series of exercises chained together. Build strength, muscle, endurance, and flexibilityall in the same workout. For instance, say you can do 10 kettlebell swings, but only 3 snatches per arm, 8 goblet squats, and 15 romanian deadlifts.

Ramon sodano, a certified strength and conditioning specialist cscs from wellbeing online and wsu. So as i recently came across a list of 101 kettlebell complexes by pat flynn, and am really enjoying them, whats your thouhts on these short but intense workouts. Disclaimer the exercises and advice contained within this manual may be too difficult or dangerous for some people, and the readers should consult a physician before engaging in them. Ready to challenge yourself with the power of high intensity kettlebell complexes. I use the rkc hardstyle system of kettlebell training which is highly corrective, safe, and efficient.