Kettlebell Swing | 4 week program for beginners

Code: AB400003

This 4 week kettlebell swing program is designed for people who are just starting off with kettlebells, or may have been inactive for a while.

The focus is on perfecting the 2 arm kettlebell swing and increasing strength and cardiovascular fitness levels, without rushing or any extreme programming. Plan to train 3 times a week for 30 minutes.

The program includes a 4 week plan, assistance exercises and advice on progression, warm up and cool down.

7.50

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Description

The kettlebell swing strengthens the hips and lower back, and the assistance exercises in the circuit are designed to improve strength, mobility, and stability. Core, legs, shoulders and upper back, grip, nothing is left out! 

The program takes around 30 minutes and is repeated 3 times per week.

Progressions are gradual to ensure you get accustomed to the training with the least possible risk
of injury.

Equipment recommended
Kettlebells: women 8-12kg, men 12-16kg
Timer

Contents
Introduction……………………………………………………………………..3
Basic safety rules………………………………………………………………3
Warm up……………………………………………………………………………4
Kettlebell swing video tutorial…………………………………………….4
Key points…………………………………………………………………………..5
Main mistakes……………………………………………………………………..5
The program………………………………………………………………………6
Part 1: kettlebell swings……………………………………………………….6
Part 2: assistance exercises……………………………………………………7
The 4 week planner and how to read it……………………………………8
Cool down……………………………………………………………………….10
What’s next?……………………………………………………………………10
Disclaimer……………………………………………………………………….11
About the author………………………………………………………………11

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