KETTLEBELL FUNCTIONAL STRENGTH TRAINING PROGRAM

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KETTLEBELL FUNCTIONAL STRENGTH TRAINING PROGRAM

Goal / Emphasis:  A functional strength training program that will challenge your muscular strength and endurance, particularly in the lower back, legs, shoulders and core. This kettlebell program will increase joint mobility and stability while generating more efficient motor patterns. These exercises engage the entire body at once and in a way that will strength your body to perform everyday activities more efficiently.

Time: 60 minutes

Program: 1 Set of 10 Reps

Equipment: Kettlebells

Warm-Up Phase (8- 10 minutes)

  • 10 Kettlebell Around the Body Pass
  • 10 Kettlebell Around the Legs Pass
  • 10 Figure 8 Pass Through Legs
  • 10 Kettlebell Two-Hand Swing

Work Phases (40 minutes)

Complete 1 set of 10 reps of each exercise resting 30-45 seconds between sequence and hydrating.

  • 10 Kettlebell Squats
  • 10 Squat Kettlebell Overhead Press
  • 10 Kettlebell One-Hand Swing
  • 10 Kettlebell Clean
  • 10 Kettlebell Clean & Press

 

  • 10 Kettlebell Pile Squats Press
  • 10 Lunges with Kettlebell Pass Through
  • 10 Kettlebell Lunges with One-Hand Press
  • 10 Single Leg Dead Lift with Kettlebell
  • 10 Kettlebell Up Downs (Burpee)

 

  • 10 Bentover Rows with Kettlebell
  • 10 Upright Row with Kettlebell
  • 10 Biceps Curls with Kettlebells
  • 10 Triceps Overhead Kettlebell Press
  • 10 Kettlebell Side Deltoid Raises

 

Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches with Kettlebell
  • 10 Russian Twists with Kettlebell
  • Stretch

 

Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com

 

HIIT THE FALL TRAINING PROGRAM

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HIIT THE FALL TRAINING PROGRAM

Goal / Emphasis:  A high intensity training program that will challenge your muscular strength and endurance with components of resistance, interval, power, plyometrics and endurance.

Time: 30 – 60 minutes (1 Round = 30 minutes)

Equipment: dumbbells, medicine balls, kettlebells, jump rope and a mat.

Warm-Up Phase (5-8 minutes)

  • March
  • Step Touch
  • Hamstring Curls with Chest Openers
  • Alternating Knees Up with Lat Pull
  • Squat right and left
  • Repeat!
  • Stretch

Work Phases (40 minutes)

Complete two rounds of the following sequence resting 1 minute between rounds and hydrating.

  • 10 Squats
  • 10 Jump Squats
  • 10 Alternating Curtsy Lunges
  • 10 Alternating Front Lunges with Diagonal Medicine Ball Chop
  • Jump Rope (1 minute)
  • 10 Mountain Climbers
  • 10 Rear Lunges with Front Dumbbell Raises
  • 10 Single Leg Deadlift with Kettlebell
  • 10 Plank Shoulder Taps
  • Shuffle Touches (20 seconds
  • 10 Burpees
  • 10 Pile Squats with Overhead Kettlebell Press or Medicine Ball Toss
  • 10 Plank with Dumbbell Row
  • 10 Front Kicks
  • Quick Feet (20 seconds)
  • 10 Jumping Jacks
  • 10 Triceps Kickbacks
  • 10 Biceps Curls
  • Side Plank (20 seconds)
  • High Knees (20 seconds)

Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches
  • 10 Reverse Abdominal Lifts
  • 10 Russian Twists with Medicine Ball or Dumbbell
  • Bridge (20 seconds)
  • Stretch

Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com