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Weekly Schedule

Below you can find a layout for your weekly fitness routine. Take the guesswork out of it, and follow along with me!


JUNE: SKILL, STRENGTH + STABILITY

In June you will follow a 4 week training cycle. Each week you will make progress with these daily routines, and by the end of the month, you will have improved your kettlebell skill, your overall strength, and the stability in your body.


 

movement monday: 48 minutes

Monday, your DAY 1 Kettlebell video session will include Two-Handed Kettlebell Swings, Turkish Get Ups, Cleans, Presses, and Squats. If you are new to these movements, check out my YouTube videos for further instruction! (My learn to Kettlebell Video series will be coming soon!).

This is a 48 minute workout that will start your week off with a mindful approach to strength and fitness, and will carry through into other aspects of your life! Join me in a well paced workout that will leave you very satisfied. Warm-up and cool-down provided.

Equipment needed: 1 Medium KB, 1 Light KB, Yoga Mat or Carpet.


EXPRESS tuesday: 26 minutes

Tuesday, your DAY 2 Kettlebell video session is 26 minutes this month - a little bit longer than our typical express sessions! But it is full of all of the things you may have missed last month! You will get a chance to work on your one arm swings, your high pulls, plank work, and then some more familiar squats to balance it all out. A warm-up and a cool-down are included in this workout, and this one will surely become a staple in your kettlebell and movement diet!

Equipment Needed: 1 Light-Medium KB, 1 Heavy KB and a yoga strap.


workout wednesday: 45 minutes “create your own pizza”

Your June Wednesdays, your DAY 3,  you will be having fun creating your own pizza! This workout combines all of your favourite kettlebell movements into one playful and challenging workout. But it’s yours to keep more simple, or layer up with more topping. You get to decide!

Equipment needed: 1 Light KB, 1 Medium KB, 1 Heavy KB, Yoga Strap and Foam Roller.


thursday express: 23 minutes “hip dip”

This DAY 4 express workout is a little bit more friendly than our Tuesday Express session. You will work at a slightly slower pace with slightly less intensity. However, if you use heavier weights, or go for full pull ups, you will up the ante quite a bit! This workout will build your strength and stability and comes highly recommended. Warm-up and cool down is still included in express workouts.

Equipment needed: 1 Heavy, 1 Medium, and 1 Light Kettlebell.
Optional: Stick or Dowel, Yoga Strap.


Five by five friday: 48 minutes

This workout puts together all of your kettlebell skills into one complex. It’s for those of you who have been practicing your basic skills for over a month, and are ready for a challenge. Or for those of you who know the DEEP 6 and want to get more comfortable with it!

Be ready to push the pause button when you need to, or fast forward if you are a pro! You get 5 minutes to complete each round, and there are 5 rounds!

If you don’t know the high pull or the snatch yet, you can still follow along, adding extra one arms swings instead of the snatch, which you should never jump into without having learned this advanced movement.

Equipment needed: 1 Medium Kettlebell for the workout and 1 Light Kettlebell for the warmup. A mat or carpet is always handy for the turkish get ups.


saturday sKILL builder: 42 MINUTES “SWING, HIGH PULL, SNATCH”

This video will give you a great workout while you discover more details about one arm ballistic kettlebell movements. We prepare the overhead movement with the overhead pullover, 3 point carry, and one arm deadlift. Then we progress to the one arm swing, the high pull, and the kettlebell snatch. There are titles in between each section, so you can fast forward and rewind to the skills are you currently working on. Follow along as is, and you will find yourself snatching effortlessly by the end!


RESTORATIVE SUNDAY: 35 MINUTES

Restorative yoga may take some practice, but you will find the benefits include improved mobility and posture, calming of the nervous system, and improved energy levels and mindfulness.

This 35 minute video will get you started on your restorative journey. And it might just be your FAVOURITE video.

Suggested props: Bolster, Yoga Blocks, Blankets, Eye Pillow, Yoga Mat.