6 Week Kettlebell Challenge For Absolute Beginners
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Welcome to the 6-week kettlebell challenge designed specifically for beginners! Whether you're new to kettlebell training or looking to take your fitness journey to the next level, this program is tailored to help you build strength, endurance, and overall fitness.
Protocol Overview:
- **Beginner Weights**:
- Female: 8 KG
- Male: 12 KG
- Any kettlebell will suffice
- Top Kettlebell: Hollow Core Competition
- Best Kettlebell (Ferrari of Kettlebells): ProKettlebell
Workout A (Week 1):
1. Deadlift
2. Double-Handed Press
3. Bodyweight Squat
4. 1 Minute per Exercise
5. All exercises performed consecutively constitute 1 set
6. 5 Sets
7. 1 Minute Rest between Sets
8. Frequency: 2 times per week
9. Duration: 2 weeks
Workout B (Weeks 2-4):
1. Hand-to-Hand Swing
2. Goblet Squat
3. Power Clean
4. 1 Minute per Exercise
5. All exercises performed consecutively constitute 1 set
6. 5 Sets
7. 1 Minute Rest between Sets
8. Frequency: 2 times per week
9. Duration: 2 weeks
Workout B (Weeks 4-6):
1. Hand-to-Hand Swing
2. Clean & Press
3. Burpee
4. 1 Minute per Exercise
5. All exercises performed consecutively constitute 1 set
6. 5 Sets
7. 1 Minute Rest between Sets
8. Frequency: 2 times per week
9. Duration: 2 weeks
Total: 12 Workouts over 6 Weeks
Join us on this transformative journey and unlock your full potential with kettlebell training. Get ready to sweat, challenge yourself, and achieve your fitness goals like never before!
Keywords: kettlebell challenge, kettlebell workout, beginner kettlebell, kettlebell routine, kettlebell exercises, kettlebell training, kettlebell for beginners, kettlebell program, kettlebell fitness, kettlebell weight loss, kettlebell strength, kettlebell endurance, kettlebell transformation
___ Links
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
___ Music
- Epidemic Sound - epidemicsound.com
- StreamBeats - www.streambeats.com
- StreamBeats License - bit.ly/streambeats-license)
___ Hashtags
#kettlebells
#kettlebellstarkstyle
Пікірлер: 51
Found 16 and 24 kg kettlebells in my grandpa's garage, this video arrived just in time. Thank you!
@LebeStarkJason
Ай бұрын
In your grandpa's garage? How old are these kettlebells? Did they come from Russia? Lol
YT hadn't recommended a video of yours for ages. So i just made up my own routine this morning... Emom 10 swings, 5 push ups, 5 body weight squats. Every second minute the 5 squats are jump squats. 10 minutes. Felt good. Think ill give these routines a go. Thanks.
@LebeStarkJason
7 күн бұрын
That's some good self-programming right there.
That modified burpee is 🔥! Good addition.
I don't do kettlebells anymore due to my lower back issues (laziness really), but your videos are the best on the topic! You should be 10 more popular. Love your videos. Please keep going.
@LebeStarkJason
Ай бұрын
Lol. I appreciate the honesty, Skotas. I've read countless comments on Coach Gregory's videos about how kettlebell training eliminated the commenter's back pain. I'll say this, if you remain lazy, your back is just gonna get worse, along with the rest of your body! I challenge you to dust off your kettlebell & start this 6 week challenge. Will you join me?! 🤝
@skotas
Ай бұрын
Well I guess I could try and see what happens 🤔
@LebeStarkJason
Ай бұрын
@@skotas Hey, hey! That's the spirit! Invest in yourself! Make sure to pace yourself & take breaks when necessary. Remember when starting, it's better to be consistent than to be intense and overexert yourself.
@LebeStarkJason
Ай бұрын
@@skotas How are you doing Skotas? Still hanging in there? You should join us in the dojo!
Just started this today and feeling great after the first workout, a bit tight in the lower back. Going to stick with it and see what happens. Thanks
@LebeStarkJason
7 күн бұрын
Go Matt. Keep us posted!
Looking forward to giving this a blast
@LebeStarkJason
Ай бұрын
Keep us posted!
The Terminator protocol! Gonna turn me into a lean, mean, kettlebell machine! 😅
Those work outs look intense.
@LebeStarkJason
Ай бұрын
Go at your own pace & take breaks as needed. A wise man once said, "You can do it!" 😆
started with 12 and 16. Now my basic set is 16, 20 and 24 in the weekly kettlebell class and when I do solo training 2x16, 2x20, 24 and 32 - depending on what Gregory posts 😂 ..btw I don't like burpees 🤣 It's been almost a year since I quit doing classic weight training and the "machines" in my gym and do only KBs and KB class weekly and at time to time some Body Pump classes. Got to say - I'm not the same guy anymore - now, looking good and feeling good!
@LebeStarkJason
7 күн бұрын
That's awesome, Garwanen! Good job!
My biggest gripe with kettlebells is the calluses and bruising on the forearms. I swing heavy. I look like a battered woman and those callouses are brutal I don’t even get those from Power Lifting.
@LebeStarkJason
Ай бұрын
We recommend the ergonomic pro kettlebells, but those aren't in everyone's budget. The forearm bruising should improve with technique. I don't think I've seen Angie's forearms bruised and I know she swings heavy.
@LebeStarkJason
Ай бұрын
I also found this Lebe Stark video for you regarding the bruised arms: kzread.info/dash/bejne/mKGdlrt9aJrZes4.html
One should maintain strict eye contact with the kettlebell when doing the Burpee!
Just bought a 45 pound kettlebell it's my first i started 5 days ago ! I think i should have started with 30 or 35 but I'm getting better. So , now im here ! Let's go brother! Any special movements for tennis elbow ?
@LebeStarkJason
Ай бұрын
Wow, you did go heavy! I started with a 20 to 25 lb kettlebell. I'm now using a 40 lb as my daily driver and it's starting to feel light. Please be careful! Regarding tennis elbow... not sure what Coach Gregory recommends, but if you check out the Squat University channel and search their videos, Dr. Aaron has some resistance band exercises that should help your tennis elbow.
@Yomamasmamamama
Ай бұрын
I scaled down to a 25 pounder from a 45
@LebeStarkJason
Ай бұрын
@@Yomamasmamamama Good to hear. You'll be back on the 45 before you know it!
Nice ❤
@lebe-stark
Ай бұрын
Glad you like it
Is it okay to engage Kettlebell if i have a moderate scoliosis?
Question Gregory. What exactly is the very first word you say in your presentation? Is it a greeting? Just curious. Started my Kettlebell workout yesterday after it arrived the day before.
@LebeStarkJason
Ай бұрын
I can't spell it, but I know the translation is _Greetings everyone!_ Glad you got your kettlebell & have started. Welcome to Team Lebe Stark!
@MisterGames
Ай бұрын
Sounds like graag gedan, which is Dutch, but doesn't mean hello, welcome or greetings all. So i think it must be something else.
How about doing a full workout video that we can follow?
@LebeStarkJason
7 күн бұрын
There are plenty of those on the Lebe Stark channel, MG. Or you can check my playlist of them here: kzread.info/head/PLGcmg0zrpX_-j0R8R6Rf_xSCIeNEdc3Co
What is the Code for the 10% off for the ProKettlebell ?
@AngieZZofficial
Ай бұрын
prokettlebell.com/online-store?aff=37
Ok. I have some concerns about transitioning from bodybuilding style training to kettlebell training. 1. Can you bulk/cut while training with kettlebells? 2. Can I only use kettlebells to develop a great looking physique? 3. Will I lose muscle while training with kettlebells? 4. How do I configure a kettlebell routine?
@LebeStarkJason
Ай бұрын
Hi Ankshious. This video should answer some of your questions: kzread.info/dash/bejne/a2mVsaSenaaogLw.html
@lebe-stark
Ай бұрын
All yes. #4, check our follow alongs.
@Ankshious
Ай бұрын
@@lebe-stark I will be starting this challenge May 1st!
@LebeStarkJason
Ай бұрын
@@Ankshious Keep us posted!
@Ankshious
Ай бұрын
@@LebeStarkJason will do!
When do I inhale and exhale during these exercises? I can hear you Exerting Yourself but I cannot tell what you are doing 😢
@LebeStarkJason
7 күн бұрын
This should help: kzread.info/dash/bejne/p2iMk7WLepO7mdY.html
First 4 minutes is just an advertisement.,😮
@lebe-stark
Ай бұрын
What video did you watch?
@alucard2010
Ай бұрын
@@lebe-stark sorry 3 minutes