FULL BODY with kettlebells. Train all muscles and movement patterns.
✅✅✅ How to Read English Subtitles in this video:
Step 1: Click on the settings icon (a small gear) located in the video player.
Step 2: Select 'Subtitles'.
Step 3: Choose 'English' from the options.
Choose 4 patterns: Push, Knee, Pull, Hip.
From each pattern, you choose:
🏋️♂️ A compound exercise where you can handle heavy loads and perform few repetitions.
🏋️♂️ A medium load exercise allowing you to perform a moderate range of repetitions.
🏋️♂️ An analytical or ballistic exercise with a light load allowing you to perform a high range of repetitions.
👉 Example in the push pattern:
Floor press. Heavy. 3x5 repetitions. Rest up to 3 minutes between sets.
Press. Medium. 2x8 repetitions. Rest up to 2 minutes between sets.
Alternating double press. 2x12. Rest up to 1 minute between sets.
The same for the other patterns with the SUGGESTED examples (you can use other exercises for each pattern and/or muscle group).
✅ Option 1: would be to perform each pattern separately, which will take you 15 to 20 minutes per pattern between execution and rests.
✅ Option 2: would be to perform 2 patterns together in a superset format. This will take you about 30 minutes per 2 patterns, alternating the execution of one with the other.
🎯 What weight to use?
The weight necessary for you to reach that range of repetitions precisely. Perhaps leaving 2 or 3 previous repetitions in reserve before failure.
Once a week gives you between 6 to 8 weekly sets, which is a good number for maintenance.
Twice a week is about 12 weekly sets, which is a basic stimulus.
Three times a week is about 18 sets, which is a very good stimulus. 🚀
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The "Kettlebell Training Guide for Beginners" is a digital manual [PDF] written by Jerónimo Milo, with the intention of sharing, completely free of charge, the necessary information to start training with kettlebells effectively and safely.
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