Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

Sample kettlebell training programs

This is an excerpt from Kettlebell Training-2nd Edition by Steven Cotter.

Following are some sample training programs that address the common concerns of mobility, fat loss, muscular endurance, and strength and power development. You can follow each of the programs exactly; modify the weight, repetitions, sets, or duration of any exercise; or make up new programs. These sample workouts are to get you started so you have an idea of what to do in your workouts. With experience, you will have the knowledge and confidence to create some of your own training programs. The possibilities are limitless.

Sample Mobility Programs

This section describes six programs that focus on mobility. Two are for beginners, two are for intermediate exercisers, and two are for advanced exercisers. In each of these mobility programs, you have a combination of aerobic activity, joint mobility exercises, dynamic mobility exercises, and static stretches (see figures 10.1-10.6). Most of the movements are described in chapter 6; some movements appear in other chapters of this book as noted.

Figure 10.1 Beginner Mobility Program 1

Figure 10.2 Beginner Mobility Program 2

More Excerpts From Kettlebell Training 2nd Edition



Get the latest insights with regular newsletters, plus periodic product information and special insider offers.