NEW HA-Manual FTS202 PDF
NEW HA-Manual FTS202 PDF
NEW HA-Manual FTS202 PDF
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This 6 week training program delivers on the most sought after fitness goals; burn fat and build
muscle in as little time as possible.
Building upon the foundation of fitness and technique acquired as part of the original Kettlebell FTS
program, Version 2.0 takes workouts, intensity and results to new heights.
With a kettlebell in hand, and this training plan as your guide, you can quickly transform your body
and improve upon your current level of fitness. So there it is, the answer to your fitness prayers;
workout at home, on your schedule, no fancy gym equipment or pricey membership required.
WHAT TO EXPECT
Kettlebell FTS 2.0 is progressive and is intended to be completed in order.
Each week you will perform four training sessions. These sessions will combine body weight
training, kettlebell exercise and cardiovascular conditioning.
You are free to establish a routine as your schedule permits. However, it is recommended that you
follow a Monday, Tuesday, Thursday, Friday schedule.
Sessions will feature workouts that are to be completed for a specified number of rounds (sets) and
reps, for time, as many rounds as possible, or as fast as possible.
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Kettlebell FTS 2.0 (2)
EXAMPLES
Rounds and Reps: 3 rounds of 15 reps will have you completing the designated exercises for 15
repetitions, and then repeating that circuit 3 times. You are to complete these exercises quickly,
only resting as needed. Keep moving to maintain an elevated heart rate and increase calorie burn.
For Time: Here you will complete the assigned exercises, rounds, and reps continuously for the
designated time.
As Fast as Possible (AFAP): Here you will complete the assigned exercises, rounds, and reps as fast
as possible using proper form.
As Many Rounds as Possible (AMRAP): You are to complete the assigned exercises and repetitions
for as many rounds as possible in the specified time.
TABATA: 20 seconds of work, followed by 10 seconds of rest for the specified number of rounds.
Exercise Abbreviations
KB = Kettlebell
BW = Body Weight
OH = Overhead
Iso = Isometric (squat and hold)
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PREPARING TO EXERCISE
Body Position, posture, foot position
• Athletic/Ready position: Feet shoulder width apart, chest up, shoulders back and down, core
tight, weight back in the heels, neck neutral.
• Maintain positive arch in the back
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PREPARING TO EXERCISE (2)
The KBC Swing
• Kettlebell for Fat Loss is modeled after the Kettlebell Cardio (KBC) group fitness program.
The KBC swing position and stance removes stress from the lower back and sciatic nerves.
Instead of using the lower back and hamstrings to generate force, the KBC Swing
emphasizes use of the entire core, hips, and glutes to propel the weight. The focus is on the
posterior chain, core strength, and hip engagement.
Hip Drive
• The hips, not the arms or upper body, are used to propel the kettlebell through varied planes
of motion. This power is created by the large muscles of the lower body including the quads,
glutes, hamstrings, and core. Utilizing the lower body and core allows an individual to move
more weight and activate larger muscles, resulting in increased muscular development and
caloric output.
• Beginning in the squatted athletic body position, grasping the kettlebell with long arms,
drive from the heels through the ankles, knees, hips and core. While rising out of the
squatted position, driving with the hips, the kettlebell rises through the full motion of a
swing. This motion is created by the hip drive, not a squat or by pulling from the upper body.
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FAQ
How long should the training sessions take?
Workouts will take about 40 minutes. Some will be a little shorter – think 25 minutes – others might
be closer to an hour.
During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest
up to 3 minutes.
If you’re still unsure email [email protected] and ask him what to do.
Then, the other 20% of the time you can eat whatever you want.
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FAQ (2)
And the warm-up?
A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly,
a dynamic warm-up will use continuous movement to transition from a resting heart rate and
body temperature to a working heart rate. The idea here is to get your heart going, increase core
temperature and break a sweat.
Trunk Rotation
(right & left)
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week 1
Session 1 Session 2
Warm-up A Warm-up B
3 Rounds
3 Rounds, 30 sec each
Rest @ 30 seconds
3 Rounds
3 Rounds
25x KB Twist
12x KB Floor-to-Shelf (each side)
25x Flutter Kick
Plank hold @ 60 seconds
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week 1
Session 3 Session 4
Warm-up A Warm-up C
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week 2
Session 5 Session 11
Warm-up A Warm-up B
3 Rounds
6 Rounds
5x Push-up
5x Superman Back Extension
12x KB Plank Row (6x each arm)
Plank hold @ 60 seconds
12x KB Thruster Right Arm
3 Rounds
12x KB Thruster Left Arm
3 Rounds 3 Rounds
KB Swing @ 30 Seconds
5x Bird-dog (each side) Jump Squat @ 30 seconds
10x KB Floor-to-Shelf (each side) Rest up to 2 minutes
5x windmill Push-up (each side)
3 Rounds
10x KB In and Out
KB Front Squat @ 30 Seconds
Iso Squat hold @ 30 seconds
Rest up to 2 minutes
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week 2
Session 7 Session 8
Warm-up A Warm-up C
4 Rounds
4 to 6 Rounds, based on ability
12x Push-up
25x Burpee
24x KB Push-pres
2 Rounds
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week 3
Session 9 Session 10
Warm-up B Warm-up A
2 Rounds 3 Rounds
5x Push-up
10x Burpee
10x BW Squat
Plank hold @ 60 seconds
15x Weighted Sit-up
5 Rounds
5 Rounds
Rest @ 20 seconds
2 Rounds
3 Rounds
12x KB Floor-to-Shelf each side
12x Mountain climber each leg 24x KB In and Out
12x Leg Raise
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week 3
Session 11 Session 12
Warm-up B Warm-up C
4 Rounds
Run 20-40 minutes.
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week 4
Session 13 Session 14
Warm-up A Warm-up B
2 Rounds 4 Rounds
6x Tip Over each leg 24x Alternate Lunge (12 each leg)
10x KB Twist
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week 4
Session 15 Session 16
Warm-up A Warm-up C
2 Rounds
Find a steep hill or stadium stairs to climb
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week 5
Session 17 Session 18
Warm-up B Warm-up A
2 Rounds
12x KB Deadlift
12x KB High-pull 5 Rounds
24xKB Deadlift High-pull
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week 5
Session 19 Session 20
Warm-up B Warm-up C
4 Rounds
6 Rounds
4 Rounds
KB swing @ 20 seconds
Rest @ 10 Seconds
4 Rounds
KB Thruster @ 20 seconds
Rest @ 10 Seconds
4 Rounds
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week 6
Session 21
Warm-up C
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week 6
Session 22 Session 23
Warm-up B Warm-up A
5x Staggered Hand Push-up (each hand) Max Repetitions, 2 minutes each exercise
Windmill Push-up
3 Rounds Alternate Lunge
Jumping Jack
40x Mountain Climber Reverse Lunge
10x Lateral Lunge (each leg) Two Count Flutter Kick
Plank Hold @ 60 seconds Bird Dog
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week 6
Session 24 Session 25
Warm-up B Warm-up A
5 Rounds
4 Rounds
4 Rounds
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week 6
Session 21 Session 22
Warm-up A Warm-up B
2 Rounds 4 Rounds
4 Rounds
KB Swing
15x KB Twist
3 Rounds
20x Mountain Climber
Warm-up B Warm-up C
Run @ 5 minutes
5 Rounds
25x KB Swing
10x Burpee
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