4-Week Kettlebell Workout Plan - · PDF file4-Week Kettlebell Workout Plan SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM Dawn of the Bell workout plan author: Mark de
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The Dawn of the Bell Workout Plan is a Mad Fit Mag Publication. Mad Fit Mag, as publisher, does not endorse and makes no representation, war-
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author: Mark de GrasseMark de Grasse is the owner and editor of Mad Fit Mag and CEO of MegaMad Industries. He is the former Chief Fitness Officer and founder of Onnit Academy. He is also the former owner of My Mad Methods Magazine, creator of the Fitness Is Function Workout Series, and representative for Kettlebells USA® and RAMfit. Learn more at http://MarkdeGrasse.com
Dawn of the Bell workout plan
instructions & tipsThe Dawn of the Bell Workout Plan is a set of five workouts that focus on full body strength and conditioning. Rest 30 to 60 seconds between sets. No rest in between exercises. You should be doing 5-10 minutes of joint mobility training before and after each workout, followed by a 50 Kettlebell Swing Warm Up: 10x 2-Arm Swings, 10x 1-Arm Swings (right), 10x 1-Arm Swings (left), 10x Alternating Swings, 10x 2-Arm Swings.
Dawn of the Bell workout plan
equipment & gearIf you are new to kettlebell training, start light (men should use 35lb (16kg) and women 8kg (18lb)). If you have been trained to use kettlebells, a moderate weight should be used (men 53lb (24kg) and women 35lb (16kg)).
Need a kettlebell? You can go with a Competition Kettlebell or a Cast-Iron Kettlebell. See recommended products at http://astore.amazon.com/madfitmag-20
what doesn’t kill you workout plan
workout schedule & rest daysThis is a 4-week program that rotates five workouts. The first two weeks feature 5 workout days. The second two weeks feature 6 workout days. On rest days, light conditioning work will prevent some soreness.