All Kettlebell workouts
designed by: Autum Romano (IKFF, RKC, Certified Kettlebell
Available now in the Apple App Store.
This is a perfect introduction to foundation
kettlebell lifts and standard body weight exercises
carefully designed into easy to follow workouts, including
video tutorials. Options include a slower paced version for
those needing a gentle introduction. If you are new to kettlebell begin with the Warm Up and Basic workout
3x a week and work up to 4-5x a week before moving on to the Intermediate and Advanced workouts.
Kettlebell training is a very powerful tool. Studies have
found that kettlebell workouts can burn more that 20
calories per minute. This means with a minimal time
commitment you can become a stronger, leaner and more fit
version of yourself right away. Most kettlebell lifts are
centered around the “hip hinge” creating a powerful
posterior chain packed with explosive power.
All lifts require a full body participation, creating
functional fitness and a powerfully strong core. What does
this mean? It means a stronger back, lowering risk of injury
in regular life activities. It means you will increase your
lean muscle mass, simultaneously lowering body fat and
increasing metabolism. Intense training sessions also help
to burn off excess stress. Literally changing brain
chemistry, lowering Cortisol, the stress hormone and
increasing Dopamine and Seratonin, the neurotransmitters
associated with happiness and pleasure . The benefits of
exercise are generally touted as strictly physical, but
Autum believes the emotional/mental benefits are just as
great. “The more one values one’s emotional and mental well
being, the greater one’s physical wellness will be.”
When selecting a kettlebell weight bear in mind that the
entire body is used for each lift and muscles are not
“isolated”, therefore a heavier weight is appropriate. For
the basic workout a 13-35lb kettlebell for ladies and
20-44lb kettlebell for men is suggested.
All kettlebell lifts and the warm up require the core to
be engaged. To do this begin by placing your hand over navel
and exhale completely “squeezing ” stomach muscles to
forcefully exhale remaining breath. Continue to breath while
keeping the abdominal muscles braced, or “breathing behind
the shield”. Another cue is “bring the navel to the spine”
or “brace for a punch”. Whichever cue works it is absolutely
necessary to check that the core is engaged the entire time
a kettlebell is in your hands, and when you are performing a
body weight exercise. You may breath freely and deeply
without bracing during rest periods after you have set the
Kettlebell Workout Trainer Free Version comes with Warm up
and Sample Shoulder Workouts. This will give you a full
taste of how this app can guide and motivate you to practice
a regular and successful workout regimen. Additional
workouts available thru in-app purchase, will include Basic,
Intermediate and Advanced Kettlebell Workouts. These three
kettlebell workouts are customizable: reps, repeats and
count timing are all customizable. Start your workout and
the count is audible and perfect lead you thru the workout
session. Trainer mode automatically takes you from one
exercise to the next one in your chosen workout. Heart rate
checks are also built in. Your workouts are tracked and
recorded to let you view your progress and heart rates. Each
exercise in workout has graphic screen with text and all
kettlebell workouts have optional video demos to show you
the correct technique.
Workout Detail Descriptions
Reminder: Consult with your physician before undertaking any workout regime.
Individual Exercise Notes
Core Engaged:Very important first step
for these exercises is to “Engage your Core”. The goal is to
create as solid a ring of muscles around your mid-section as
possible. To achieve that, you have to activate your core
muscles slightly outward, stiffening them to create a
protective “cylinder” around your abdomen. It’s a crucial
component for good function, but it’s also easier said than
done for those out of practice. Here are a few ways to get
the feel for it:
Use your front six-pack abdominal muscle to “pull up” on the
front of your pelvis (not in), then bear down a little in
order to push your abdomen out in all directions.
Try using a quick, forceful grunt to help you push your
mid-section outward as if bracing it for a punch to the gut.
Do it repeatedly to really get the feel.
Your core naturally engages as the very first step in
coughing or laughing. So another way to get the feel for how
to correctly activate your core is by initiating one of
those actions–you’re looking for that abdominal activation
that takes place just before any cough or laugh actually
Or rest your hands on either side of your abdomen and try to
push them away using only your abdominal muscles.
Inchworm: A safe and effective warm up
movement that wakes up the nervous system, increases
mobility, and warms up soft tissue while increasing
coordination and body awareness.
Windmill: Increases mobility in the back,
hips, and shoulders. A gentle and extremely effective warm
up and cool down.
Deadlift: The deadlift teaches the hip
hinge necessary for the kettlebell swing. It builds a strong
posterior chain, and teaches correct upper body posture. The
deadlift must be mastered before learning the kettlebell
Kettlebell Squat: Using a kettlebell to
perform front squats builds a strong and stable pelvis,
while simultaneously increasing core strength as well as
back and legs.
Push Up: Simple but not easy. A well done
push up builds strength and stability in the rotator cuff of
the shoulder, increases core strength and increases body
awareness. A true full body movement that increases our
nervous system’s capacity to build overall power and
Kettlebell Swing: The swing builds
endurance and power like no other kettlebell lift. It
increases strength and mobility in the posterior chain. When
the American Counsel of Exercise tested all kettlebell lifts
they found the swing burned more calories that any other
Body Weight Squat: A safe full body
movement that builds core strength and stimulates activity
in the glutes and hamstrings. A perfect introduction to the
Burpee: A dynamic movement incorporating
the push up. Increases coordination and mobility.
Hand to Hand Swings: Increases demand on
the core muscles and increases coordination. A dynamic move
that challenges your heart rate without moving your feet!
Kettlebell Overhead Tricep Press: Similar
to a dumbbell tricep press, this lift builds shoulder
stability and strength and focuses on the tricep muscles.
Kettlebell side to side squat: Similar to a kettlebell squat
this lift builds pelvic integrity and strength but also
increases coordination. A great modification for lunges.
Knees to Elbows: Increases core strength
and increases hip/leg mobility.
Lunge: Helps to build a solid and healthy posture while
increasing core and pelvic stability.
Plank: The classic core builder. Done
correctly it will also build shoulder strength and
Push Up on Knee: This modified version of
the traditional push up is a great introduction to the
classic push up. It builds core and arm strength while
increasing full body coordination.
Russian Twist: Builds core strength and
increases mobility in the lumbar and thoracic spine.
And for a good website on kettlebell, check out Man vs. Weight: