FBB KETTLEBELL SOLUTION
TABLE OF
CONTENTS
INTRODUCTION04
KEY PRINCIPLES OF FBB05
HOW TO USE THE WORKOUTS
08
LOADING CONSIDERATIONS AND TIPS
11
STRENGTH BALANCE WORKOUTS
15
COACH’S NOTES ON STRENGTH BALANCE34
SKILL FLOWS / COORDINATION36
COACH’S NOTES SKILL FLOWS / COORDINATION53
PRE-FATIGUE 54
COACH’S NOTES PRE-FATIGUE70
FINISHERS
71
COACH’S NOTES FINISHERS87
ACKNOWLEDGMENTS88
WHAT’S NEXT89
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FBB KETTLEBELL SOLUTION
3
INTRODUCTION
K
ettlebells are becoming more and more common in commercial gyms, hotel fitness centers, and home gyms around the world - yet when we think “kettlebell
training,” only a few movements tend to come to mind.
There’s the swing, clean, snatch, press, and perhaps a goblet squat. But if you’ve invested in kettlebells for your home gym or have access to even a small selection, you
could be missing out on an incredible opportunity to develop more strength, mobility, stability, and conditioning far beyond these common movements - all with an item
that can fit just about anywhere.
The explosive swings that one can perform with the kettlebell make it a great tool
for all levels of fitness to explore power and speed. Additionally, the kettlebell serves
as a very easy to manipulate weight for other slow and dynamic lifts. The size and
gripping options on the KB make it easier to navigate for many beginners than other
loading implements like the dumbbell and barbell. And the kettlebell can also challenge even the advanced practitioners, as you’ll see with some of the skill complexes
in this Ebook.
As a coach in fitness, I always look for training tools, formats, and methods that have
the most versatility across a broad range of contractions, skills levels, and training
stimuli. I have found few training implements that have as much versatility as the
kettlebell. That’s why I include kettlebell movements in almost all of my Functional
Bodybuilding programs.
The start of the pandemic in 2020 turned the world upside down and led many people to turn to home training - and I was no exception. I gravitated towards the KB
and started to explore the seemingly infinite possibilities, and as my home training
sessions appeared on social media, I developed a reputation as the guy who was doing kettlebell workouts in his backyard.
Over the course of these months I learned so much about training, the pursuit of
minimalist workouts, and how to leverage the kettlebell as a training tool. That experience, combined with years of building the Functional Bodybuilding methodology,
gave me the foundation to build these workouts and this Ebook. There is an entire
training approach and philosophy buried in this book. I am confident that this is just
the beginning of what is to come with the blend of kettlebells and FBB training.
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FBB KETTLEBELL SOLUTION
After years of writing programs and developing several unique styles of kettlebell
implementation, I wanted to compile a central resource that would showcase many of
the best and most impactful kettlebell circuits, supersets, and flows I have used. I’ve
chosen to present these to you in mini workout form.
Ranging anywhere from 10-25mins, these isolated KB circuits hit a wide variety of
body parts. They are broken out into different training categories based upon what
the intent and goal behind each workout is. Some are focused on Strength Balance,
and others on Skill Acquisition. These distinctions are present to help give a general
idea of the purpose, but please keep in mind that any workout will train a blend of
different physical characteristics. I encourage you to make notes about how particular circuits make you feel and come back to the ones that have a particularly strong
carryover for you to how you love to feel when you move.
KEY PRINCIPLES
OF FBB
I
always encourage my athletes to stay curious about the intention behind their
training, and to discover what works well for each of us as individuals - which can
change even from day to day. So by all means, go ahead and begin training - but
keep these principles in mind, and come back to them from time to time to notice
how they apply to your movement.
In no particular order of importance, we will cover the following Functional Bodybuilding principles across the workouts in this book:
Skill Acquisition - The process of learning movement. This entails gaining new
motor skills and control over your body. It starts with connecting your mind and
muscles within movement. New skills then develop into repeatable patterns that we
can reproduce without thinking as we add more and more repetitions. Within a full
training program such as Persist, skill acquisition is planned over the course of one or
more training cycles, and revisited frequently over the course of time.
Load Placement - Where the loading implement sits relative to your body’s center of gravity. Close to or far away from the center. Is the load in front, to the side,
above, or below the center of gravity? Do you need to hold the load with a bent arm
or a straight arm? All of these variables will impact the way the movement feels and
how you are challenged in your muscle contractions.
5
Movement Complexity - From isometric holds to multi planar compounds lifts,
we will explore simple and complex movements throughout these workouts. The goal
is always to provide a movement and exercise continuum that ranges from simple to
complex. You progress and regress along that continuum over time in training, and
depending on what your goals are at a given time. There isn’t just one way to move
and training isn’t always about being more complex. We will show you powerful ways
to implement the most simple contractions.
Time Under Tension - Fast or slow? How long you spend in a contraction will
greatly affect the stimulus of that contraction. We will look at the time spent in total
during an exercise, and more specifically we will evaluate.
Concentric - shortening of the muscle tissue and
working against gravity.
Eccentric - lengthening of the muscle tissue and
working with gravity.
Isometric - muscle length remains the same throughout the contraction.
Rest Periods - The level of fatigue you accumulate during lifting complexes can often be traced back to the amount of rest you accumulate between singular contractions or sets. With FBB we will explore different rest periods to stimulate different
adaptations. Shorter rest periods often equate to more fatigue and a different type
of metabolic stress on the muscle tissue.
SuperSetting - Performing multiple movements back and forth is a tool to increase
training efficiency. Additionally, by combining movements thoughtfully into SuperSets (2 exercises) and Giant Sets (supersets of more than 2 exercises) we can create a
full body training stimulus or potentially overload a specific body part.
Rep Range Variance - Low vs High Reps. This isn’t an argument over which is
best. They both have merit and we like to explore the full spectrum. Low reps often
allow for great brain drive and heavier or more complex lifts. Higher reps will create
a different level of muscle fatigue, lactic acid accumulation, and training adaptation.
Rep ranges combined with time under tension consideration give us a vast range of
ways we can tackle muscle contractions.
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FBB KETTLEBELL SOLUTION
Foot and Hand Placement - Wide stance, narrow stance, mixed grip, close
grip…. When you start to adapt to only one position for your hands and feet you limit
your strength balance and you can hit plateaus quickly. With FBB we will vary these
elements frequently to allow you to explore the full range of movement possibilities
that you have.
Fatigued vs Non-Fatigued Work - Rested or Tired. When you go to pick up the
kettlebell for a set of swings and you are breathing super heavy already, the demands
and training stimulus will be very different than if you were to start that set completely rested. Which is better? Trick question. Neither is better and it all depends on
the training goal and purpose. We will present different scenarios that you can tackle.
Isolation vs. Compound Lifting - There is a time and place for both and it isn’t
until you have trained them all that you can say for certain which is most appropriate
for you. The isolation pieces that are incorporated into our KB workouts are a great
complement to the compound exercises that show up as well. The KB is a great tool
that allows for you to really tackle both with ease.
Brain vs. Brawn - Nervous system vs. Musculoskeletal system training. Are we
building your brain connections or your muscles and tendon connections? Is this laying the structural foundation of the body or help rewire the electrical circuits. Training is always a combination of both and one cannot happen without the other when
we move. However, with thoughtful design we can bias one side a bit more than
another and get different training results.
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HOW TO USE
THE WORKOUTS
Within Persist - If you are a PERSIST participant then you will without a doubt be
seeing workouts like these show up in your training progressions every cycle. With
that said, it is nice to have a place where we can collect all the best supersets and
circuits from our time together in one place for easy reference. Think of this Ebook as
your highlight reel of KB workouts from FBB.
• Some days you may find yourself wanting just a touch
more arm work and you will be able to retrieve an
arm finisher here to tack onto the end of your training.
• Olympic lifting not your thing? Take any one of the
skill/coordination flows from this Ebook and replace
the PERSIST Oly lifts for the day.
• Need a break from Barbell Lifting? Instead of hitting
the Barbell Strength piece in PERSIST today, grab a
Strength Balance KB workout form this Ebook and replace.
• Looking for an Aerobic Bodybuilding 20mins session to
quickly squeeze in on a recovery day? Grab one of the
KB ABB sessions from this Ebook and fit it in.
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FBB KETTLEBELL SOLUTION
Added to another program - FBB has never been an All or Nothing approach
to training. From the earliest days of writing workouts and developing this method I
have strongly believed that even implementing a little bit can go a long way. Injecting just a taste of Functional Bodybuilding into another training program can often
be enough to help you get even more from your current approach. By slowing down
and taking time in your training for 10-20 mins to focus on quality over quantity, you
can help prevent injuries, break through strength plateaus, and enhance your movement. Consider using the various workout types in the following ways:
Pre-Fatigue - use these workouts as warm up/prep sessions for training days with
similar movement patterns to them.
Strength Balance - Consider adding in these accessory lifting sessions on days
you are hitting a lower volume strength session with a barbell.
Skill Flow - These flows can have a nice blend of strength and conditioning feel to
them and could be a perfect complement to a strength focused day you have in your
own programming. Also consider using some of these as Warm Up sessions to get the
brain firing before your session.
Finishers - If you are craving some isolation work for your core, upper, or lower
body, you can add any one of these to your training routine.
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On their own: Sample 1-2 Week Template
Perhaps you are looking to build out a more complete training schedule with FBB
kettlebell workouts. Combining 2-3 of these workouts together can give you a more
complete training session for the day. Below is a 4x/week training template that will
provide you with a guide on how to approach building a week or two of workouts for
yourself.
Monday
Lower Body Pre-Fatigue + Lower Body Strength Balance (aim for 40-60mins)
Tuesday
Skill/Coordination Flow + Upper Body Strength Balance + Core Finisher (aim for 4060mins)
Wednesday
Rest
Thursday
Skill/Coordination Flow + Lower Body Strength Balance + Lower Body Finisher (aim
for 40-60mins)
Friday
Upper Body Pre-Fatigue + Upper Body Strength Balance + Upper Body Finisher (aim
for 40-60mins)
Saturday
60mins Cardio (hike, run, bike, some other work capacity training)
Sunday
Rest
Or progress your strength and skills and build visible muscle with a complete training
program like Persist.
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FBB KETTLEBELL SOLUTION
LOADING CONSIDERATIONS
AND TIPS
What if I only have 1 kettlebell?
While a good percentage of the workouts in this Ebook call for two matching kettlebells, it is quite easy to manipulate the movements to accommodate those of you
with just one kettlebell. Here’s how:
Suitcase Loading - You can either load with one KB in the Goblet position, or do
half the reps with a single KB in the suitcase position on one side and half the reps on
the other side.
Dual KB Rack/Overhead - Perform this as a single arm KB rack and do half the
reps on each side
Dual KB Sumo - Grab a single KB with both arms rather than one KB in each hand.
Mixed Rack Suitcase/Overhead - These exercises are hard to replicate since
they place the KB in different positions on each side of the body. However, with a single KB you can simply choose the position that challenges you appropriately for the
exercise in question and perform the reps like that.
Dual Pressing (bench, floor, seated, standing) - You will only be able to
perform single arm variations of these lifts. Just perform the same number of reps on
each side.
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Performance Points - Kettlebell Rack Position
The Kettlebell design lends itself extremely well to several different movements and
static hold positions. None more important than the rack position. This is when the
KB is nestled between your forearm, shoulder, and chest, and sits in a human rack
just below the collar bone and in front of the chest.
Remember these Performance Points
•
Straight Wrist
•
Handle in Palm (fingers should be able to open or wiggle)
•
Elbow Down
•
Forearm Pinned to Chest
•
Thumb to Sternum
•
Shoulder Blade Down and Back
Common Errors
•
Bent Wrist
•
Gripping with Fingers
•
Elbow Up
•
Upper Trap Dominance
•
Wrist/Forearm Facing Forward
•
Bell Resting on Top of Shoulder
KB Grip and Rack Positions
Below are some of the many positions we’ll use to hold the kettlebell in these workouts. If you aren’t familiar with one, be sure to click on any movement name to see
the demonstration video on YouTube.
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•
KB Rack
•
KB Overhead
•
KB Suitcase
•
KB Bottoms Up
•
KB Horn Grip
•
KB Hammer Grip
•
KB Goblet
•
KB Crush Grip
•
KB Mixed Rack Overhead
•
KB Mixed Rack Suitcase
•
KB Mixed Suitcase Overhead (aka Cross Body)
•
KB Supinated Horn Grip
FBB KETTLEBELL SOLUTION
Using Your Midline
I would argue that there are two ways to train your core and midline. There is Direct
work and there is Indirect work. Kettlebells are a terrific tool to help you train both.
Let’s break them both down.
Direct Work - when most people think classically about core and abdominal training, they think sit ups and crunches. This is categorized as direct work since the
contractions focus specifically on flexing the abdominal muscles through a range of
motion. These contractions are valuable and isolation work like this can absolutely
help develop strong core muscles and help shape your physique. The KB is a very useful loading tool to help challenge you in these direct core exercises. We have many
sprinkled throughout this Ebook.
Indirect Work - performing a compound and complex movement like the squat,
particularly when loaded up heavy, requires that we work all parts of the body including the core. Indirect core work is when we challenge the entire body and multiple body parts all at once under load or intensity, and by doing so we demand that
the midline and core musculature contract and support the overall movement.
Indirectly, the core muscles are trained through squats, deadlifts, swings, and many
more compound exercises. Kettlebells are one of the best training tools to elicit this
sort of indirect work because of the diversity by which we can use them in loaded
full body/compound exercises. If you wish to lift heavy kettlebells, or swing moderate loads fast as in a snatch or a clean, then you must transfer power between parts
of your lower body to parts of your upper body.
The connection point is your core/midline. The more we develop the ability to
SWING kettlebells powerfully in different plans and patterns, the more we require a
strong core and midline connections. You will get a tremendous trunk and mindline
training impact even when you are just doing swings.
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FBB KETTLEBELL SOLUTION
Strength Balance
15
Strength Balance
These workouts come in a variety of different formats. You will see SuperSets, Flows,
and Hypertrophy Giant Sets designed with more compound movements. The intention here is to deliver rep range, tempos, and movements that are designed to hit
parts of the Strength Continuum. The formats are designed in such a way that you
will be able to push intensity safely. Often the movements are designed with a unilateral focus in mind to help build side to side balance in the body (hence the name
strength BALANCE). The other aspect of balance that we promote in FBB is movement
pattern balance. The variety you will see in these workouts will span pushing, pulling,
squatting, hinging, and core in many different planes and at many different angles.
You are only as strong as the ranges and positions you train. We will aim to keep you
BALANCED by attempting to leave no position or pattern of movement untouched.
Workout Characteristics
•
15-25min Time Range
•
Lots of use of TEMPO resistance training to manipulate the Strength and Hypertrophy focus
•
Specific rest periods that intentionally are short or long to set you up for fatigued
or non-fatigued lifting situations.
•
Require the athlete to pay attention to details in the workout prescription to get
maximal benefit
•
If you are overwhelmed by the tempos and rest periods then for starters just get
the work done - come back later to build complexity when you’re comfortable.
•
SuperSets are common and in many cases you will feel a clear muscle group that
is being taxed more than the others.
•
Typically there are 3-5 exercises per workout.
New to Functional Bodybuilding?
Check the Knowledge Base for more information on tempo, supersets, loading, and
other frequently asked questions.
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FBB KETTLEBELL SOLUTION
*Hover over movement names
for Demo Video Links
PUSH PULL SUPERSET 2 WAYS
Body Parts: Shoulders, Triceps, Upper Back and Lats
Time to Complete: 18mins
Notes: Heavier KB is ideal for rows
Dual KB Workout
SUPERSET #1
3-4 Sets
1. KB Filly Press; 30X1; 4-6/arm
rest 30sec
2. Gorilla Row; 30X1 x 4-6/arm
Rest 60sec and back to 1
SUPERSET #2
3-4 Sets
1. Seated KB See-Saw Press; 2sec down 4-6/arm
rest 30sec
2. Top Down Gorilla Row; 2sec down x 4-6/arm
*isometric at the top and lower to begin the lift
Rest 60sec and back to 1
POSTERIOR CHAIN EMPHASIS
Body Parts: Hamstrings, Glutes, Lower Back, Quads
Time to Complete: 18-22mins
Single KB Workout
4 ROUNDS:
1st - Deadlift Russian Swing Ladder. Perform these movements back to back. Continue alternating until you’ve performed the desired rep pyramid.
1 Sumo Deadlift
1 Swing
2 DL
2 Swings
3,3,4,4,3,3,2,2,1,1
rest 30sec
2nd - 10 Single-arm Russian Swings/arm
Directly into
3rd - 10 Reps Goblet Clean to Reverse Lunge (5/leg)
rest 90sec and back to 1st.
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BACK AND ABDOMINAL ATTACK
Body Parts: Core, Obliques, Lats, Upper Back
Time to Complete: 12-16mins
Single KB Workout
3-4 SETS:
1. KB Horn Grip Russian Twist 10-12reps/side
rest 30sec
2 Tripod KB Elbowing Row 10-12reps/arm
rest 30sec
3. KB Horn Grip Russian Twist - 10-12reps/side
rest 30sec
4. Tripod KB Hip Row - 10-12reps/arm
rest 2mins and back to 1
*Horn Grip Russian Twist - Gripping the KB by the horns and holding the elbows at
about 45 degrees will tax the biceps during the russian twist as well. This will be a
bicep isometric contraction.
*Elbowing Row - Row the KB wide with Elbow at 90 degrees from torso. You should
feel this in your rear shoulder/deltoid aries.
*Hip Row - Row the KB towards the Hip! By rowing towards the hip you should feel
the lat engage more.
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FBB KETTLEBELL SOLUTION
FULL LOWER BODY ASSAULT
Body Parts: Quads, Glutes, Hips, Hamstrings
Time to Complete: 15mins
Dual KB Workout
4 SETS:
1. 1-1/4 Suitcase Split Squat x 8/leg
rest 30sec
2. 1-1/4 Deficit KB RDL 10-12reps
rest 30sec
3. Split Stance Crossbody KB RDL - 8-10/leg;
rest 2mins and back to 1
UPPER BODY UNILATERAL BIAS
Body Parts: Shoulders, Upper Back, Lats
Time to Complete: 15-18mins
Dual KB Workout
SUPERSET #1
3-4 Sets
1. Seated Alternating KB Press; 2sec lowering; 4-6/arm
rest 30sec
2. See Saw Gorilla Row; 2sec lowering 8-10reps
*both bells move together
rest 60sec and back to 1
SUPERSET #2
3-4 Sets
1. Seated Alternating KB Press Top Down; 30X0; 4-6/arm
rest 30sec
2. Tall Plank Alternating Row; 30X0 x 4-6/arm
rest 2mins and back to 1
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GIANT SET - CHEST 3 WAYS
Body Parts: Chest, Triceps
Time to Complete: 12-15mins
Dual KB Workout
4 SETS:
1. KB Incline Chest Press; 30X0 x 6-8 reps
rest 15sec
2. Deficit KB push Up; 20X0 x 8-10reps
rest 15sec
3. Crush grip floor press; 10X0; 10-12reps
*Grip the KB from sides on the round portion of the bell, squeeze hard as you press
up and down on your back. Great for an adduction biased press variation like a fly.
rest 2-3mins and back to 1
Creativity was tested in 2020. Lockdowns meant training with limited equipment for
many. We chose to not fall victim to the same routines. What it took? A little creativity. This simple KB superset will provide a massive chest pump. All you need is a set of
Kettlebells and a med ball/sandbag/small stool.
LOWER BODY WITH BALANCE BIAS
Body Parts: Glutes, Hips, Quads
Time to Complete: 12mins
Single KB Workout
3 SETS:
1st - Rear Foot Elevated Single Leg Single Arm RDL @ 20X0 x 6-8/leg
rest 45sec
2nd - Goblet Kickstand Pistol Squat @ 20X0 x 6-8/leg
rest 45sec
3rd - Goblet Curtsy Step Down x 12/leg
rest 2mins and back to 1st
*Choose a lower box on the final exercise. This should be below knee height. With
the range of motion we are after, it is best to not overdo the height and twisting of
the knee at the same time.
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FBB KETTLEBELL SOLUTION
A FLOW TO GROW THE LEGS SBT4
Body Parts: Forearms, Hips, Hamstrings, Glutes,
Quads, Adductors
Time to Complete: 10-12mins
Dual KB Workout
Notes: The Cossack Lunges can be a limiter for loading. You may feel
capable of going up in weight but be restricted by this final exercise.
4 SETS:
10 Dual Russian Swings
8 Dual Cleans
6 Dual Rack Alternating Reverse Lunge
4 Dual KB Thrusters
2 Dual Rack Cossack Lunges/leg
- Complete the full sequence without a break!
Rest 90-120sec between sets
*Work up to the most challenging weight you can complete this complex at unbroken
for the day.
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POSTERIOR CHAIN BLAST
Body Parts: Glutes, Hamstrings
Time to Complete: 10-12mins
Dual KB Workout
4 SETS:
1st - Deficit Dual KB Sumo Deadlift 21X1 x 5-7 reps
rest 30sec
2nd - Dual KB Romanian Deadlift @ 20X0 x 8-10 reps
rest 30sec
3rd - Banded Russian KB Swings x 15 Reps
rest 90sec and back to 1s
LOWER BODY UNILATERAL GIANT SET
Body Parts: Glutes, Hamstrings, Quads
Time to Complete: 18mins
Dual KB Workout
SUPERSET #1
3-4 Sets
1. Suitcase Rear Foot Elevated Split Squat; 30X1; 4-6/leg
rest 30sec
2. Single Arm KB Rear Foot Elevated Single Leg RDL; 30X1 x 4-6/side
rest 60sec and back to 1
SUPERSET #2
3-4 Sets
1. KB Rack Split Squat; no tempo 6-8/leg
rest 30sec
2. Split Stance KB Cross Body RDL no tempo x 6-8/leg
rest 60-90sec and back to 1
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FBB KETTLEBELL SOLUTION
DUAL KB COMPLEX WITH UNILATERAL FOCUS
Body Parts: Hips, Hamstrings, Glutes, Quads,
Shoulders, Adductors
Time to Complete: 10mins
Dual KB Workout
4 SETS:
10 Alternating KB Rack Cossack Squats
8 Alternating KB Rack Reverse Lunge
6 Alternating KB Thrusters
4 KB Rack Squats
- Complete the full sequence without a break!
Rest 90-120sec between sets
*Work up to the most challenging weight you can complete this complex at unbroken
for the day
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GIANT SET WITH CHALLENGING LOAD POSITIONS AND ROTATION
Body Parts: Hips, Hamstrings, Glutes, Quads,
Shoulders
Time to Complete: 12-15mins
Dual KB Workout
3 SETS:
1. KB Mixed Rack Overhead Split Squat; 30X1; 4-6/arm
rest 30sec
2. KB Death March; 30X1 x 4-6/leg
rest 30sec
3 KB Cross Body Reverse Lunge; no tempo 10-12reps
rest 30sec
4. Narrow Stance KB Rotational Deadlift; no tempo 10-12reps (5-6/side)
rest 2mins and back to 1
SQUAT AND PUSH COMBINATION GIANT SET
Body Parts: Glutes, Hips, Quads, Chest, Triceps
Time to Complete: 12-15mins
Dual KB Workout
3 SETS:
1. Leg Behind Goblet Pistol Squat 30X0; 4-6/arm
rest 30sec
2. KB Hammer Grip Push Ups; 30X0 x 4-6/leg
Rest 30sec
3 Horn Grip Narrow Stance Squat; no tempo 10-12reps
rest 30sec
4. Supine KB Horn Tricep Extension; no tempo x 10-12reps
rest 2mins and back to 1
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FBB KETTLEBELL SOLUTION
HYPERTROPHY GIANT SET - CHEST
Body Parts: Chest, Triceps
Time to Complete: 15mins
Dual KB Workout
3 SETS:
1. See-Saw KB Floor Press x 8-10 reps (2 sec down)
rest 30sec
2 Diamond KB Push-Ups x 8-10 reps (2 sec down)
rest 30sec
3. Crush Grip Floor Press x 8-10 reps (2 sec down)
rest 30sec
4. Inclined KB Push Ups x no tempo 12-15 reps (NO TEMPO)
rest 2-3mins and back to 1
FUNCTIONAL KB CHEST DAY - The aim with a Hypertrophy Giant set is to get a
high volume of contractions on a single muscle group. In this case we are targeting
the chest with several different movements that explore closed chain, open chain,
slow, fast, and varied angle pressing. The result is local muscle fatigue that compounds and provides a metabolic stress to the muscle group we are targeting that
results in cellular breakdown and subsequent growth.
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ROTATION + UNILATERAL HIPS AND CHEST STABILITY
Body Parts: Chest, Core, Hip Flexors, Glutes
Time to Complete: 18-20mins
Single KB Workout
SUPERSET #1
3-4 Sets
1. Hollow Body Single Arm Bottoms Up KB Floor Press 20X0 x 8 reps + Single Arm Bottom Up KB Deadbug 20sec; rest as needed between arms
rest 30sec
2. 6-8 Complexes/arm (Split Clean + Split Snatch); rest as needed between arms
rest 60sec and back to 1
SUPERSET #2
3-4 Sets
1. Single Leg Glute Bridge Single Arm KB Floor Press; 2020 6-8/side
rest 30sec
2. Cross Body KB Rotational Clean 8-10/side
rest 60sec and back to 1
1. Change up the loading distribution - use a variety of different KB
positions (bottom up, horn grip, goblet hold, crush grip) in order
to get a different stimulus out of the same exercise.
2. Get away from bilateral exercises and hit some unilateral stuff don’t fall victim to doing the same double leg or double arm exercises all the time. Unilateral builds strength and protects against
injury.
3. Skilled complexes and flows - challenge your brain with fun and
coordinated movement flows that raise the heart rate and challenge your muscular endurance.
4. Scapular Endurance through isometrics - we do a ton of KB rack
holds, carries, and isometric straight arm movements with KBs.
Build rock-solid shoulders that look great and function pain-free!
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FBB KETTLEBELL SOLUTION
COMPLEX MOVEMENT PATTERNS FOR FULL BODY
Body Parts: Obliques, Core, Glutes, Chest, Hamstrings
Time to Complete: 15-20mins
Single KB Workout
SUPERSET #1
3-4 Sets:
1. Glute Bridge Single Arm KB Floor Press: 30X1 Tempo; 6-8reps
rest 30sec
2. Crush Grip Row to Deadlift: 8-10 Complexes
rest 60sec and back to 1
SUPERSET #2
3-4 Sets:
1. Single Arm KB Floor Press w/Iso Hold in Opposite Hand: 2010 Tempo; 6-8/arm
rest 30sec
2. KB Horn Grip Twisting Clean: 6-8/side
rest 60sec and back to 1
*Simple isolation pushing strength meets unconventional hinging patterns to give
you a brain stimulus to go along with the CHEST PUMP.
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A COMPLEX OF MOVES + LOWER BODY MOBILITY
Body Parts: Hips, Hamstrings, Glutes, Quads,
Shoulder
Time to Complete: 14-16mins
Dual KB Workout
4 SETS:
1st:
KB Mixed Rack Overhead Squat: 6 reps R
KB Mixed Rack Overhead Squat: 6 reps L
Half Kneeling KB Clean: 8 reps R
Half Kneeling KB Clean: 8 reps L
rest 45sec
2nd:
KB Cross Body Sumo Squat: 6 reps R
KB Cross Body Sumo Squat: 6 reps L
KB Goblet 90/90 Hip Rolls: 6/side
rest 90sec and back to 1st
POSITIONAL SQUAT VARIATIONS - Vary your positions of loading in the squat to
unlock some hidden small muscles that need to get woken up! The second complex
of movements is demanding in very special ways that only these unique positions will
unlock.
28
FBB KETTLEBELL SOLUTION
A GIANT SET FOR LOWER AND UPPER BODY BALANCE
Body Parts: Quads, Glutes, Chest
Time to Complete: 20mins
Single KB Workout
SUPERSET #1
3-4 Sets:
1. Cyclist Single Arm KB Rack Kickstand Squat: 30X1 Tempo; 4-6/arm
rest 30sec
2. Glute Bridge + Single Arm Glute Bridge Chest Press: 6-8 complexes Right Arm
rest 60sec and back to 1
SUPERSET #2
3-4 Sets:
1. Cyclist KB 1-1/4 Back Squat: 2020 Tempo; 8-10reps
rest 30sec
2. Glute Bridge + Single Arm Glute Bridge Chest Press: 6-8 complexes Left Arm
rest 60sec and back to 1
Cyclist Squats - The simple trick of elevating your heel an inch or two can dramatically change the mechanics of your squatting. This in turn can help athletes
overcome ankle mobility limitations as well as place a greater demand on your quad
muscles. Both of these can be advantageous in training and here are a few simple KB
contractions you can try to test it out.
29
BALANCE & POSITIONALLY UPPER/LOWER COMBO
Body Parts: Quads, Hamstrings, Shoulders
Time to Complete: 20-24mins
Single KB Workout
SUPERSET #1
3-4 Sets:
1. Leg Behind Goblet Squat: 30X1 Tempo; 4-6/arm
rest 30sec
2. Straight Leg Hip Lift Single Arm Floor Press: 20X0; 6-8/arm
rest 60sec and back to 1
SUPERSET #2
3-4 Sets:
1. Cyclist Single Arm Overhead Squat: 2020; 5-6/arm
rest 30sec
2. Seated Single Arm KB Press: 6-8/arm
rest 60sec and back to 1
*Load light until you feel comfortable in these positions
HYPERTROPHY FOCUSED GRINDER
Body Parts: Low Back, Upper Back, Hamstrings,
Glutes, Quads, Core
Time to Complete: 10-15mins
Dual KB Workout
F O R T I M E @ S T R E N GT H E F F O RT: R E P ETITION ROUNDS OF:
14-12-10-8-6-4-2
KB Deadlifts 70/53lbs suggested load
Goblet Leg Behind Pistol (half the reps on each leg) 70/53lbs
Tall Plank KB Row (half the reps on each arm) 70/53lbs
For Time @ Strength Effort - When these Strength Balance Repetition Rounds
are performed at a Strength Effort we move with insufficient rest, but slow enough
to maintain quality of movement. The added fatigue will add a bit of metabolic stress
that enhances the hypertrophy effect of these movements. Change the suggested
load if needed for this intent.
30
FBB KETTLEBELL SOLUTION
STRENGTH AMRAP - PERFORMED SLOW & STEADY
Body Parts: Upper Back, Shoulders, Core
Time to Complete: 17mins
Dual KB Workout
7MIN AMRAP @ STRENGTH EFFORT
PACE:
2-4-6-8-10.. (As Many Rounds As Possible in 7 minutes, adding 2 reps each round)
Gorilla Row 53/35lbs
Duel KB Push Press 53/35lbs
*Between Rounds KB Rack Carry 10m
rest 3mins
7min AMRAP @ Strength Effort Pace
20m Single Arm KB Overhead Carry R
10 Single Arm KB Plank R
20m Single Arm KB OH Carry L
10 Single Arm KB Plank L
CHEST AND SHOULDER FROM 3 POSITIONS
Body Parts:Shoulders, Chest, Triceps, Glutes
Time to Complete: 15-18mins
Single KB Workout
4-5 SETS:
1. Single Arm Glute Bridge KB Bench Press: 21X1 Tempo; 6-8/arm tough
rest 30sec
2. Single Arm Bottoms Up KB Floor Press: 8-10/arm
rest 30sec
3. Tall Kneeling Hip to Halo: 8-10/side
rest 2mins and back to 1
I have loved using kettlebells as a loading implement for my training in the past year
or so. There are thousands of ways to use a kettlebell, many of which cannot be replicated easily with other tools.
Here is a functional way to achieve the same type of shoulder chest pump you would
get in a traditional bodybuilding workout. The difference is at the end you have explored more range of motion with your shoulders, had to stabilize and work positions
more, and have incorporated more of your brain coordination than typical machines
and dumbbells.
31
CHEST HYPERTROPHY GIANT SET
Body Parts: Chest, Triceps, Shoulders
Time to Complete: 18-22mins
Dual KB Workout
SUPERSET #1
3-4 Sets:
1. Single Arm KB Floor Press w/Isometric Hold: 20X0 Tempo; 6-8/arm
Rest 15sec
2. Narrow Grip KB Push Up: 20X0; 8-12reps
rest 75sec and back to 1
SUPERSET #2
3-4 Sets:
1. 1-1/4 Dual KB Floor Press: 4-6reps
rest 15sec
2. Deficit KB Bell Grip Push-Ups: 8-12reps
rest 75sec and back to 1
The four variations are designed to hit different angles of the chest and stress the
muscle tissue to grow in different ways:
1. An isometric hold at the top on the non-working arm is a powerful
stimulus for the chest and shoulder while the other side works.
2. This narrow grip push up at a slight incline is terrific for the lower
and inner chest. Plus the triceps get an amazing hit too.
3. This added range of motion work puts a large stress on the triceps
and the anterior delts to go along with the chest.
4. Changing how you grip the KB with more of an open palm will
change the way you recruit your upper extremity muscles and chest.
32
FBB KETTLEBELL SOLUTION
BIG UPPER BODY HYPERTROPHY GIANT SET
Body Parts: Chest, Lats, Upper Back, Triceps
Time to Complete: 16-18mins
Dual KB Workout (Plus Band)
4 SETS:
1. Banded 90/90 KB Bench Press: 8-10reps; 20X0 Tempo
rest 30sec
2. Banded KB Chainsaw Row: 8-10/arm; 20X0
rest 30sec
3. 90/90 KB Tricep Extensions: 8-10reps; 20X0
rest 90sec and back to 1
LOWER BODY HYPERTROPHY GIANT SET
Body Parts: Hamstring, Quads, Glutes,
Lower Back, Adductors, Hips
Time to Complete: 20mins
Single KB Workout
3 SETS:
1. Single Arm Rack Drop Lunge: 8-10reps; 20X0 Tempo R
rest 15sec
2. Single Arm Rack Drop Lunge: 8-10reps; 20X0 L
rest 15sec
3. Single Arm Suitcase Split Squat: 6-8 reps; 20X0 R
rest 15sec
4. Single Arm Suitcase Split Squat: 6-8 reps; 20X0 L
rest 15sec
5. Single Arm KB Rack Concentric Single Leg Bias Squat: 4-6reps; 20X0 R
rest 15sec
6. Single Arm KB Rack Concentric Single Leg Bias Squat: 4-6reps: 20X0 L
rest 2-3mins and back to 1
33
COACH’S NOTES ON
STRENGTH BALANCE
All about rest - why we rest, and how to use rest as
a control point if you don’t have quite the right KB
weight for the workout:
Rest periods are built into our Strength Balance workouts in order to control the
amount of fatigue you have between exercises. Depending on the level of fatigue you
are experiencing when going into a new exercise, the outcome and stimulus that you
receive can change dramatically. Fatigue levels will impact the quality of your movement, the loads you are capable of lifting, and ultimately whether or not you have a
strength, muscle endurance, or lactic stimulus in the local muscles.
Longer rest periods mean more complete recovery and less fatigue. This can promote
better motor control, technique, and give you a better shot at hitting higher strength
numbers in your lifting relative to the exercise being performed.
Shorter rest periods mean you will likely have a harder time executing optimal technique, it may require great muscle recruitment for lower loads, and you have a greater likelihood of accumulating lactic acid in the muscles.
Neither is better than the other, it just matters that you get the desired stimulus
when you perform these exercises. One consideration is that if you don’t have a wide
range of kettlebells to choose from and you are limited to only one weight selection,
you may not be able to experience the full benefits of varied rest periods. While a
longer rest would normally mean you can lift heavier weights, if you are limited by
equipment, then a longer rest may not be necessary. So how should you navigate
this?
15-30sec Rest - These are meant to be short and incomplete. If you are using low
loads then you can shorten these as needed to achieve the “INCOMPLETE” recovery
feeling. If you are forced to only lift with heavier loads, these short rests can be extended slightly to 40sec in order to keep quality high.
60-120sec Rest - These are meant to be longer and more complete rest periods.
If you are using low loads, then simply rest until you feel fully recovered which may
be closer to the 45-60sec mark. If you have access to heavier loads and a variety of
bells, then you are good to stick to the prescribed rest periods.
34
FBB KETTLEBELL SOLUTION
If a move is too hard or easy with the KB you have,
use tempo and/or load placement progressions/regressions to adjust:
There are going to be movements in this Ebook that were intended to be done with
heavier weights and some that are intended to be done with lighter weights. If you
are limited to only a few kettlebells and the loads of your equipment don’t line up
with the desired stimulus you can do the following. You will know the loads don’t line
up if you start to tell yourself, “Gosh, this is way too heavy for that movement.” or
“This feels really light and I’m not sure I’m getting the right benefit.” If you find yourself saying these things then remember the following.
TEMPO - Slowing down the tempo will make lighter weights feel heavier and vice
versa. Speed up a tempo if the bell you are using is too heavy. Remember that hitting
the proper tempo is IDEAL whenever possible.
REP RANGE - Increase the rep range by 30-50% if the load is too light and decrease by 30-50% if the load is too heavy. 10 reps becomes 13-15 reps if it is too
light, or becomes 5-7 reps if it is too heavy.
REST PERIODS - If you are struggling to keep up with the prescribed rest periods
because the load you are lifting is heavier than you would ideally like it to be, then
extend them by 15-30sec each. Alternatively, if the load is too light you can error on
the side of shorter rest periods.
REGRESSION/PROGRESSION - You are performing an exercise and with the load
you have it feels too easy or hard. You can change the movement pattern slightly
to make it more difficult or less difficult with regressions and progressions. A prime
example is if you are performing a Goblet Rear Foot Elevated Split Squat. The only
weight you have is 70lbs and this feels much too hard. A regression would be to take
your foot off the rear elevated surface and instead put both feet on the floor and perform a Goblet Split Squat. This regression in foot placement will make it much more
doable at the load you have available.
LOAD PLACEMENT - Where the load sits relative to the body can increase or decrease the difficulty of a movement. If the load you are working with is too easy or
difficult you can consider progressions and regressions in loading. An example would
be you are being asked to perform a Goblet Reverse Lunge. The load you have is
relatively light and you don’t feel like you are getting the stimulus you want. You can
progress this loading pattern to a Single Arm KB Overhead Reverse Lunge as an example and make the overall difficult increase. Loads further from your center of gravity
usually accomplish the task of making an exercise more difficult.
GRIP/BELL ORIENTATION - Simplicity or complexity in how you hold a KB can increase or decrease the difficulty of an exercise with the same weight. If you hold the
KB like a goblet vs in the bottoms up position, you will experience a very different
level of difficulty. Consider changing your grip or how the bell is oriented.
35
Skill Flows/Coordination
36
FBB KETTLEBELL SOLUTION
Skill Flows/Coordination:
These workouts are designed to challenge both your brain and brawn. Your brain
(or nervous system) develops when you challenge it with new skills and tasks. Your
brawn (or musculoskeletal system) develops when the movements you use are sufficiently simple such that you can apply sufficient contractile intensity to the working
muscles. More simply put, if the movement is hard to get the technique right with,
then your brain is likely trying to develop. If the movement is simple enough that
technique isn’t a limitation and instead you can push the weight or intensity, then
your brawn is likely developing.
Skill flows begin with brain and coordination adaptations. You will see new movements, combine exercises in new ways, and generally take some time to get the hang
of these. As you develop new skills and expand your movement library by practicing
regular movement exploration, you can expect to have greater coordination and confidence with the KB in all movements.
Now with greater motor control and confidence comes the ability to train heavier
and harder and thus build more muscle and fitness without injury. The brain precedes
the brawn in these workouts, but the challenge of learning new skills can be fun and
very rewarding in and of themselves.
Workout Characteristics
•
15-25min Time Range
•
We don’t use TEMPO prescriptions in these flows as we want things to remain fluid and connected between movements.
•
Rest periods are meant to allow you to recover enough to get quality reps in but
also short enough to make these workouts feel like continuous work and sweat.
•
The number of exercises in each workout can vary widely and go up to as many as
10-12. If you get overwhelmed having to remember too many different exercises,
then search for Skill Flows with fewer total exercises at first.
•
Specific workouts in this category will bias your conditioning and be designed
to get your heart rate and breathing up! They will be noted with CONDITIONING
BIASED.
37
*Hover over movement names
for Demo Video Links
BLENDING METHODS FOR FULL BODY
Body Parts: Core, Chest, Glutes, Adductors, Hips
Time to Complete: 12-15mins
Dual KB Workout
3 SETS:
1. 90/90 Legs Single Arm KB Floor Press w/Isometric Hold in Opposite Hand: 4-6/arm
rest 30sec
2. Low Switch Rotational Lunges: 6-8/side
rest 30sec
3. 90/90 Legs Alternating KB Floor Press (Bottom Up): 4-6/arm
rest 30sec
4. Rotational Clean to Forward Lunge: 6-8/side
rest 60sec and back to 1
*Bottom Up loading refers to holding the non working arm at the bottom of the rep,
as opposed to Top Down.
Where does rotational strength as a characteristic show up in your
week of training? I usually find places in my training session that I can do this
sort of work without a lot of fatigue or intensity. I want my body and mind to feel
fully connected when I do rotational play work. This is more about coordination and
movement exploration than anything else.
Other great places to inject some of this KB play work:
•
Immediately after a comprehensive full body warm up and before your absolute
strength work for the day.
•
As a finisher at the end of a session where you still have some mental focus left
inside of you.
38
FBB KETTLEBELL SOLUTION
STRENGTH BIAS
Body Parts: Hamstrings, Glutes, Shoulders, Quads
Time to Complete: 14-16mins
Single KB Workout
5 SETS - FOR QUALIT Y:
1st - 12 Alternating KB Rotational Clean and Press
rest 30sec
2nd - 6 Split Stance KB RDL + Row/side
rest 30sec
3rd - 6 Wall Sit Single Arm KB Press/arm
rest 60sec and back to 1st
UNILATERAL W/ SQUAT FOCUS & CONDITIONING BIAS
Body Parts: Quads, Hamstrings, Glutes, Shoulders
Time to Complete: 12-16mins
Single KB Workout
1ST - 4 SETS:
5 Split Stance Russian KB Swing R
4 Split Snatch R
3 Single Arm Overhead Squat R
5 Split Stance Russian KB Swing L
4 Split Snatch L
3 Single Arm Overhead Squat L
rest 30-45sec between sets
then move to
2ND - 4 SETS:
5 KB Snatch R
5 Single Arm KB Thruster R
5 KB Snatch L
5 Single Arm KB Thruster L
10 KB Sumo Jump Squats
rest 30-45sec between sets
WEEKLY KB FLOW! KB Complexes can be skill focused, strength focused, and
even conditioning focused. This one combines a bit of each and is a great one to get
a blend of training in one 15min segment.
39
SPLIT STANCE DRILLING
Body Parts: Hips, Hamstrings, Glutes, Shoulders
Time to Complete: 12-16mins
Single KB Workout
O N E A F T E R T H E N E X T:
1. 6-8 Complexes/arm Split Stance Swing to Snatch
rest 30-45sec between arms x 2-3 sets each
*requires great balance hip extension power
then move to
2. 12-14reps Split Swing Switches
rest 45sec between sets x 3 sets total
*adding in footwork to develop coordination and balance.
then move to
3. 6/arm Split Clean into Kneeling Power Press
rest 30-45sec between arms x 2-3 sets each
*This is another dynamic footwork drill combined with a dead stop power press. Perform this by starting from a paused position on the shoulder and pressing as HARD
and FAST as you can.
40
FBB KETTLEBELL SOLUTION
SINGLE LEG
Body Parts: Quads, Glutes, Shoulders
Time to Complete: 10-12mins
Single KB Workout
O N E A F T E R T H E N E X T:
10 Leg Pass to Split Clean and Goblet Press (5/side alternating)
rest 45sec x 4 sets
THEN
10 Alternating Bottoms Up Switch Clean with Single Leg March Hold (hold 2sec at the
top of each rep)
rest 45sec x 4 sets
THEN
10 Alternating Split Clean to Halo Flow
rest 45sec x 4 sets
KB FLOWS - Why complex movements? I got the question in our FBB Facebook
Group about why we need to have complex movements in our training like these KB
Flow Skills. The truth is that you don’t have to. But I like them for the following reasons:
1. Keep working your coordination and brain.
2. They require lighter loads so you can get in lots of movement
without too much joint stress.
3. When you develop them as second nature skills you will find that
they are a great way to warm up and get in some loaded conditioning sets.
41
ROTATIONAL 3 WAYS
Body Parts: Shoulders, Hips, Hamstrings, Obliques
Time to Complete: 10-12mins
Single KB Workout
O N E A F T E R T H E N E X T:
6/side KB Bottoms Up Split Snatch to Windmill - Grip, timing, rotational flexibility,
and core strength.
rest 30sec between arms x 3 sets
THEN
12 KB Switch Snatch 180’s - Grip, hip speed, and footwork
rest 45sec between sets x 3 sets
THEN
8/arm Half Kneeling KB Clean to Windmill Press
rest 30sec between arms x 3 sets
FANCY KETTLEBELL MOVES - Sometimes the movements that look the coolest
aren’t necessarily the best for your fitness. The cool thing about these KB moves is
that while they may look fancy, if done at light enough loads they can really support
building great coordination, hip speed mechanics, and mobility.
These three moves in particular have some unique benefits and I
encourage you to check the ego, grab a light bell, and give them a
shot!
42
FBB KETTLEBELL SOLUTION
TRIFECTA OF MOVEMENT COMPLEXES
Body Parts: Hamstrings, Shoulders, Hips
Time to Complete: 10-12mins
Dual KB Workout
O N E A F T E R T H E N E X T:
1. 10 Russian Swing to Goblet Squat (with Flip to connect the two movements)
rest 30-60sec x 4 sets
THEN MOVE TO 2
2. 3 Single Arm KB Bent Over Row + 3 KB Snatch + 3 Single Arm KB OHS
rest 30sec between arms x 4/side
THEN MOVE TO 3
3. 4 Alternating KB Bent Over Row + 4 Dual KB Clean + 4 Alternating KB Press
rest 30-60sec x 4 sets
SWITCH AND SPLIT STANCE FOOTWORK
Body Parts: Lats, Upper Back, Hamstrings, Hips
Time to Complete: 10-12mins
Single KB Workout
O N E A F T E R T H E N E X T:
10 Complexes (Switch Stance Ballistic Row + Split Stance Row)
rest 30-60sec x 4 sets
THEN
4 Complexes/arm (Split Stance RDL + Split Stance High Pull + Split Stance Snatch
from Floor)
rest 30sec between arms x 4/side
THEN
4 Complexes/arm (Split Stance RDL + Split Stance Gun Slinger + Split Stance Clean)
rest 30sec between arms x 4/side
43
SKILL/COORDINATION FLOW
Body Parts: Shoulders, Obliques, Hips, Hamstrings
Time to Complete: 20-22mins
Single KB Workout
4 ROUNDS:
1st
10 Alternating Single Arm Complexes:
KB Switch Snatch to Windmill to Single Arm Press
rest 45sec
2nd
10 Alternating KB Leg Pass to Goblet Split Clean
rest 45sec
3rd
5 Right Arm Complexes
Bottom-Up Muscle Clean From Floor into KB Snatch
5 Left Arm Complexes
Bottom-Up Muscle Clean From Floor into KB Snatch
rest 90sec and back to 1st.
Follow along closely and go into the gym today and repeat these. This is great brain
and body work combined into fun flows. Learn how your body and brain align to
make movement happen!
44
FBB KETTLEBELL SOLUTION
ROTATIONAL FLOW PATTERNS
Body Parts: Glutes, Hamstrings, Shoulders
Time to Complete: 15-20mins
Dual KB Workout
O N E A F T E R T H E N E X T:
6 Complexes back to back
Dual KB Sumo Deadlift + Dual KB Clean from Floor + Dual Bottoms Up Clean from
Floor
rest 30-60sec between complexes x 4 sets
THEN
3 Complexes back to back
Dual KB Sumo Deadlift + Dual KB Clean from Floor + 2 Alternating KB Half Snatch + 2
Alternating KB Push Press
rest 30-60sec between complexes x 4 sets
THEN
5 Dual KB Sumo Deadlift
4 Dual KB Russian Swings
3 Dual KB Cleans
2 Dual KB Snatch
1 Dual KB Push Press
rest 30-60sec x 4 sets
These KB complexes are an efficient way to get a lot of good work in when the pressures of being a parent (CEO, husband, wife, etc) call you.
45
SKILL/COORDINATION FLOW
Body Parts:Shoulders, Hamstrings, Hips, Glutes
Time to Complete: 10mins
Dual KB Workout
O N E A F T E R T H E N E X T:
Complex 1:
7 Dual KB High Pull
6 Dual KB Russian Swings
5 Dual KB Snatch
4 Dual KB Overhead Reverse Lunge
rest 30-60sec between complexes x 4 sets
THEN
Complex 2:
5 Single Arm KB Split Stance RDL
into
1 Split Stance KB Clean from Floor
1 Split Stance KB Snatch from Floor
x5
rest 30sec between arms x 4 sets
*Perform all 5 RDLs first and then complete 5 Cleans and Snatches alternating between both.
*On both complexes start with light bells for the first two sets and increase weight
on the last two if you can.
DUAL KB COMPLEX - Strength work with the KB’s brings coordination and skill
into your training session. Your weights will be limited mostly by the challenge that
coordination and skill play in these complexes. This makes them a great choice for
your resistance training on a day you don’t feel like going for big weights.
46
FBB KETTLEBELL SOLUTION
FOUNDATIONAL AND THEN ADVANCED
Body Parts: Lats, Upper Back, Hamstrings, Glutes
Time to Complete: 12mins
Dual KB Workout
O N E A F T E R T H E N E X T:
6 Complexes:
Foundational Complex - 4 KB Gorilla Row + 4 Alternating Single Arm Clean from Floor
+ Dual KB Clean + 4 Dual Strict Press
rest 45sec between sets
REST AS NEEDED AND THEN MOVE ON TO THE ADVANCED COMPLEX
6 Complexes:
Advanced Complex - Dual KB Clean + Dual KB Snatch + KB Half Snatch R + KB Half
Snatch L x 4 complexes
rest 45sec between sets
Are you ready to test your coordination? Why must your gym experience be all about
how heavy, how many reps, or how sucky we can make the workout? What about doing things that challenge your skills and coordination?
47
SINGLE ARM SWING FLOW - CONDITIONING BIAS
Body Parts: Hips, Obliques, Shoulders, Legs
Time to Complete: 15-20mins
Single KB Workout
3 ROUNDS:
1st Complex
Single Arm Split Stance Russian KB Swing
Single Arm Split Stance KB Snatch
Single Arm KB Split Snatch
x 3-5 unbroken complexes/arm
rest 30sec
2nd Complex
KB Switch Snatch + Windmill R
KB Switch Snatch + Windmill L
x 10 Total reps (5/side)
rest 30sec
3rd Complex
RIGHT ARM
2 Single Arm KB Russian Swing
2 Single Arm KB Snatch
2 Single Arm KB Clean & Press
2 Single Arm KB Thruster
LEFT ARM
2 Single Arm KB Russian Swing
2 Single Arm KB Snatch
2 Single Arm KB Clean & Press
2 Single Arm KB Thruster
rest 30sec-60sec and back to 1st
48
FBB KETTLEBELL SOLUTION
YOUR BRAIN BETTER BE ON
Body Parts: Hips, Glutes, Upper Back, Lats,
Hamstrings, Shoulders
Time to Complete: 10-12mins
Single KB Workout
O N E A F T E R T H E N E X T:
2-3 Sets:
4 Right Arm Complexes
1 Single Arm Russian Swing + 1 KB Snatch + 1 KB Split Snatch
rest 30sec
4 Left Arm Complexes
1 Single Arm Russian Swing + 1 KB Snatch + 1 KB Split Snatch
rest 30sec and back to Right
rest as needed
2-3 Sets:
2 Right Arm Complexes Back to Back:
2 Single Arm KB Bent Over Rows + 2 Single Arm KB Deadlifts + 2 Single Arm KB Russian Swings + 2 Single Arm KB Cleans + 2 Single Arm KB Snatch + 2 Single Arm KB
Push Press
rest 30sec
2 Left Arm Complexes Back to Back:
2 Single Arm KB Bent Over Rows + 2 Single Arm KB Deadlifts + 2 Single Arm KB Russian Swings + 2 Single Arm KB Cleans + 2 Single Arm KB Snatch + 2 Single Arm KB
Push Press
rest 30sec and back to R
rest as needed
2-3 Sets:
4 Dual KB Sumo Deadlift
4 Dual KB Cleans from Floor
4 Alternating KB Half Snatch
4 Alternating KB Push Press
rest 45sec between sets
KB Complexes - like the ones demonstrated here are one of my preferred ways to
begin the loading process in training. I start light and build weight as I go. After 5-8
sets of a variety of KB movements, my body is prepared for barbell lifts to follow.
49
MOVEMENT EXPLORATION BIAS
Body Parts:Hips, Glutes, Quads, Shoulders,
Core
Time to Complete: 20mins
Dual KB Workout
Notes: One After the Next: The Following Squat Variations require a bit
more skill and balance.
3-4 SETS OF EACH:
1️. Alternating Mixed Rack Overhead Cyclist Squat - 5/side
2️. Single Arm Bottoms Up Rack Cyclist Squat - 5/side
3. Single Arm Overhead Cyclist Squat - 5/side
Rest as needed
Expand your movement library when you embark on a Functional Bodybuilding journey. Movement variety is one key to success for longevity and sustainability. Keeping training interesting, challenging movement patterns, and ensuring you don’t
overtrain the same movements week after week are some of my keys to sustainable
fitness progress and body composition improvements.
50
FBB KETTLEBELL SOLUTION
ROTATION & SHOULDERS
Body Parts: Shoulders, Glutes, Quads,
Obliques
Time to Complete: 12-15mins
Single KB Workout
O N E A F T E R T H E N E X T:
8 Alternating Split Clean to Goblet Halo Flow
rest 30sec between sets x 3 sets
THEN
6/arm KB Swing to Waiter Hold Juggle
rest 30sec between sets x 3 sets
THEN
12 Alternating KB Clean to Rotational Press
rest 30sec x 3 sets
THEN
3 complexes/arm - Single Arm KB Level Press:
1 Tall Kneeling
1 Half Kneeling Left Knee
1 Standing
1 Half Kneeling Right Knee
rest 30sec between arms x 3 sets
Coach’s Notes By Complex:
1st - Great warm-up move. Love this for shoulder warm-ups and coordination practice!
2nd - This one is fun for teaching you how to get the bell weightless
and as an intro to more difficult juggles.
3rd - The ability to pass the bell from hand to hand during explosive
moves takes practice. I love this one as it blends hand eye coordination with rotational strength.
4th - Terrific strength move that will work on different stability positions. The name comes from the fact that you are changing levels
and body position with each version of the press.
51
SKILL/COORDINATION FLOW
Body Parts: Low Back, Glutes, Obliques
Time to Complete: 14-18mins
Single KB Workout
SKILL FLOW SUPERSETS
5 Rounds:
8 Split Stance Switch Snatch/leg
rest 30sec
8 Rotational Snatch/arm
rest 30sec
8 Low Swing Rotational Clean/arm
rest 60sec and back to 1st
I love putting 3-4 of these movements together into a sequence like this as a tool
for getting my body primed before bigger lifts in my training. Commit to moving for
15mins with a single KB with a variety of movements and you can increase your skills,
coordination, and put out a solid amount of work.
52
C
C
FBB KETTLEBELL SOLUTION
COACH’S NOTES ON SKILL/
COORDINATION
How to simplify if the moves are too complex all together and you’re getting overwhelmed:
If you find yourself getting frustrated with some of our Skill Coordination complexes
and it is detracting from your training experience, then consider simplifying in these
ways:
•
If a movement calls for you to switch sides within the exercise, then consider simplifying things down to just doing all of your reps on one side of the body first.
•
If a movement is asking you to perform the exercises with a Split Stance (one foot
in front of the other) then consider bringing your feet back together to improve
balance and simplify.
•
If a movement calls for rotation, consider doing a similar movement that doesn’t
require rotation. Remove one variable by not rotating and thereby simplify things.
A few fun moves to try if you only have a KB on the
heavier side but want to play:
When doing skill and coordination flows in this eBook, the difficulty of any movement
is increased significantly when you are asked to bring the kettlebell to the shoulder
or overhead. If you are working with heavy kettlebells relative to your strength level
currently, then going overhead or to the shoulder with the bell may be too difficult.
My suggestion is that when you are working with skilled movements and flows, opt
for movements that keep the bell under your shoulder height. This would include any
swing variations with a single arm, two arms, split stances, or different foot positions. Additionally, you can work a lot of complexes with heavier kettlebells that
involve some combination of hinging, squatting, unilateral lunging, all while keeping
the bell at or below chest level.
53
Pre-Fatigue
54
FBB KETTLEBELL SOLUTION
Pre-Fatigue:
Focused Muscle Contraction Designed with Preparation in Mind. These workouts are
meant to be done with lighter loads in order to set up the body for success in the
work that follows. The higher repetition nature of these workouts, when performed at
lower loads, is ideal for getting lots of blood flow to the local muscle tissue and setting them up for some fatigue without getting anywhere near exhaustion. The concept of pre-fatigue has been used in bodybuilding for decades. The thought is that a
moderately fatigued muscle will have a greater demand placed on it when it moves
into executing tougher contractions. So if you are going to do a chest workout, you
would want to pre-fatigue your chest and triceps before you bench press. This would
require a greater muscle fiber recruitment in your bench press work for that day and
yield a greater adaptation as a result.
Workout Characteristics
•
10-15mins time range
•
Lower loads with a focus on higher reps
•
These are meant to be positioned at the beginning of your training session and
ideally mimic the movements you will explore in your strength balance training or
skill flows next
•
Short rest, incomplete rests, and sometimes no rest. The intention to keep you
moving and encourage loading light and not getting too intense with your pre-fatigue lifts.
•
Minimal use of TEMPO since we are trying to just explore ranges, get muscles to
contract, and we don’t want to add too much intensity with longer time under
tension
•
Typically the total number of exercises per workout is closer to 3.
55
*Hover over movement names
for Demo Video Links
PRE-FATIGUE + STRENGTH - SHOULDERS & UPPER BACK
Body Parts: Shoulders, Lats, Upper Back
Time to Complete: 12-18min
Dual KB Workout
4 - 5 R O U N D S @ 8 5% E F F O RT:
8 KB Push Press R
8 KB Chainsaw Row R
100’ KB Rack Carry R
8 KB Push Press L
8 KB Chainsaw Row L
100’ KB Rack Carry L
*complete this with a moderate load
PRE-FATIGUE PUMP - UPPER BODY PUMP
Body Parts: Shoulders, Core, Obliques
Time to Complete: 8-10mins
Single KB Workout
4 S E T S /A R M :
Right Arm KB Complex
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Half Kneeling Presses
*get up to standing
3 Standing Press
*return back down
rest 30-45sec
Left Arm KB Complex
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Half Kneeling Presses
*get up to standing
3 Standing Press
rest 30-45sec and back to the Right
*for the Get Up and Back Down instructions you are performing a segmented Turkish
Get Up and are stopping at different positions to perform presses.
56
FBB KETTLEBELL SOLUTION
PRE-FATIGUE PUMP - ELEVATOR PRESS DRILL
Body Parts: Shoulders, Core, Obliques
Time to Complete: 8-10mins
Single KB Workout
4 S E T S /A R M :
Right Arm KB Complex
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Half Kneeling Presses
*get up to standing
3 Standing Press
*return back down
rest 30-45sec
Left Arm KB Complex
3 Turkish Sit Ups
3 Z Press
*get up to kneeling
3 Half Kneeling Presses
*get up to standing
3 Standing Press
rest 30-45sec and back to the Right
*for the Get Up and Back Down instructions you are
performing a segmented Turkish Get Up and are
stopping at different positions to perform presses.
57
POSTERIOR CHAIN BURN WITH CORE
Body Parts: Obliques, Shoulders, Hamstrings, Hips
Time to Complete: 12-14mins
Single KB Workout
3 SETS:
1. Half Kneeling KB Chop and Lift: 10-12/side
rest 20sec
2. Kickstand Single Arm Swing: 12/side
rest 20sec
3. 90/90 Goblet Good Morning: 8 R
rest 20sec
4. 90/90 Goblet Good Morning: 8 L
rest 60sec and back to 1
*Half Kneeling KB Chop and Lift - Great for rotational strength and core stability,
not to mention a good shoulder burn.
*Kickstand Single Arm Swing - Unilateral swings are a great way to train anti-rotational strength. The kickstand foot position makes this even more dynamic.*90/90
Goblet Good Morning - Mobility meets posterior chain strength. Give this one a
try and see if you can do it without cramping on the switch.
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FBB KETTLEBELL SOLUTION
PUSH AND PULL COUPLET OF COUPLETS
Body Parts:Chest, Shoulders, Upper Back, Biceps
Time to Complete: 10-14mins
Dual KB Workout
NOT FOR TIME:
10-9-8-7-6-5
KB Push Up
KB Pendlay Row
rest 90sec
Not For Time
5-6-7-8-9-10
Tall Kneeling KB Push Press
Tall Kneeling Crush Grip Pallof Press
RUMP PUMP UNILATERAL STYLE
Body Parts: Glutes, Hamstrings, Hips
Time to Complete: 12-14mins
Single KB Workout
3 S E T S W/ M O D E R AT E T O H E AV I E R K B :
1st - Single Arm KB Split Stance Swing: 8/arm
rest 15sec
2nd - Ipsilateral Single Arm KB Split Stance RDL: 20X0 Tempo; 5-7/arm
rest 15sec
3rd - Alternating Single Arm KB Split Stance Swing: 12 reps
rest 15sec
4th - Contralateral Single Arm KB Split Stance RDL: 20X0; 5-7/arm
rest 60-90sec and back to 1st.
HEAVYISH KB PREP
Got a barbell workout today that involves some bending (power cleans, power
snatch, deadlift)? I suggest grabbing a heavyish KB and knocking out this prep work.
This approach that we often take inside FBB is such a valuable way to get your body
prepared for heavier barbell work ahead.
Pre-Fatigue complexes don’t take away from your lifting sessions.
They add a ton of value to the training by ensuring your muscles are warm, brain
awake, and you have a touch of metabolic stress on the muscle tissue and they have
plenty of blood and nutrients going to them.
59
SHOULDER, ARMS & CHEST
Body Parts: Shoulders, Biceps, Core, Chest
Time to Complete: 8-12mins
Single KB Workout
3 S E T S W/ L I G H T K B :
1. Half Kneeling KB Horn Curl to Halo Flow: 8/Knee
rest 30sec
2. Alternating Bottoms Up KB Clean: 8/arm
rest 30sec
3. Offset KB Push Up to Side Plank: 6/arm
rest 60sec and back to 1.
SIMPLE KB & BODYWEIGHT FLOW - Minimalist Training is something I fell in
love with in 2020. I’m thankful for having had the chance to explore what a single KB
can do when combined with some creative training variety and designs.
This sort of movement exploration is easy to bring into your daily training. Take 3 to 4
movements and work on execution with high quality each session.
LEG PUMP WITH BALANCE CHALLENGE
Body Parts: Quads, Glutes, Hips, Hamstrings
Time to Complete: 10-14mins
Single KB Workout
3-4 SETS NOT FOR TIME:
1. Goblet Box Pistol Eccentrics: 6/leg (2-3sec lowering)
rest 30sec
2. Ipsilateral KB Suitcase Split Squat (quick reps): 12/side
rest 30sec
3. KB Goblet Elevated Cossack Lunge: 10/leg
rest 60-90sec and back to 1
60
FBB KETTLEBELL SOLUTION
61
FULL BODY COUPLETS
Body Parts: Shoulders, Hips, Quads,
Glutes, Adductors, Core
Time to Complete: 12-18mins
Single KB Workout
NOT FOR TIME:
10-9-8-7-6-5
Bottoms Up KB Half Kneeling Press R (Lighter Weight)
Bottoms Up KB Half Kneeling Press L
Sumo Stance Goblet Squats (Heavier Weight)
*It is OK to use different sized KBs for the different exercises. The Bottoms Up KB
Press is going to require a lighter bell.
Rest 90sec
Not For Time:
5-6-7-8-9-10
Sumo Stance Single Arm Clean from Floor R (Moderate Weight)
Single Arm KB Rack Cossack Squat R (Moderate Weight)
Sumo Stance Single Arm Clean from Floor L
Single Arm KB Rack Cossack Squat L
WHAT IS THE CORRECT WAY TO HOLD THE KB? Break the Rules - the
bottoms up KB grip is very demanding on the grip and will challenge your shoulder
stability.
WHAT STANCE IS CORRECT?
Break the rules. Get your feet into new positions. Use FBB principles to EXPLORE your
fitness.
62
FBB KETTLEBELL SOLUTION
63
SHOULDER, ARMS & CHEST
Body Parts: Shoulders, Biceps, Core, Chest
Time to Complete: 8-12mins
Single KB Workout
3 S E T S W/ L I G H T K B :
1. Half Kneeling KB Horn Curl to Halo Flow: 8/Knee
rest 30sec
2. Alternating Bottoms Up KB Clean: 8/arm
rest 30sec
3. Offset KB Push Up to Side Plank: 6/arm
rest 60sec and back to 1.
SIMPLE KB & BODYWEIGHT FLOW - Minimalist Training is something I fell in
love with in 2020. I’m thankful for having had the chance to explore what a single KB
can do when combined with some creative training variety and designs.
This sort of movement exploration is easy to bring into your daily training. Take 3 to 4
movements and work on execution with high quality each session.
64
FBB KETTLEBELL SOLUTION
FULL BODY COUPLETS
Body Parts: Shoulders, Hips, Quads,
Glutes, Adductors, Core
Time to Complete: 12-18mins
Single KB Workout
NOT FOR TIME:
10-9-8-7-6-5
Bottoms Up KB Half Kneeling Press R (Lighter Weight)
Bottoms Up KB Half Kneeling Press L
Sumo Stance Goblet Squats (Heavier Weight)
*It is OK to use different sized KBs for the different exercises. The Bottoms Up KB
Press is going to require a lighter bell.
rest 90sec
NOT FOR TIME:
5-6-7-8-9-10
Sumo Stance Single Arm Clean from Floor R (Moderate Weight)
Single Arm KB Rack Cossack Squat R (Moderate Weight)
Sumo Stance Single Arm Clean from Floor L
Single Arm KB Rack Cossack Squat L
WHAT IS THE CORRECT WAY TO HOLD THE KB? Break the Rules - the
bottoms up KB grip is very demanding on the grip and will challenge your shoulder
stability.
WHAT STANCE IS CORRECT?
Break the rules. Get your feet into new positions. Use FBB principles to EXPLORE your
fitness.
65
WAKE UP LEGS
Body Parts: Quads, Adductors, Glutes, Hips
Time to Complete: 12-14mins
Single KB Workout
3 SETS NOT FOR TIME:
1. 20 Alternating Goblet Cossack Squats
rest 30sec
2. 20 Alternating Goblet Curtsy Squats
rest 30sec
3. 20 Goblet Narrow Stance Squats
rest 90sec and back to 1
Be sure to choose a lighter KB for this. With the high volume squat reps in this Pre-Fatigue pump, the focus is on lighter load so as to not overtax the brain.
Leg Pre-Fatigue - it is important to select loads that are on the lighter side for
Pre-Fatigue work. We are aiming to get in some volume early in the session to tire the
muscles just a bit prior to other lifting you might be doing in your workout. What we
don’t want is to tire out the brain. Selecting light loads will get local muscle fatigue
but won’t tax the nervous system too much.
SIT, STAND, SIDE
Body Parts: Obliques, Hips, Hamstrings,
Low Back, Quads
Time to Complete: 10-12mins
Single KB Workout
3 SETS NOT FOR TIME:
1. Wide Stance Seated Goblet Good Morning: 2 Seconds lowering; 10reps
rest 30sec
2. Single Arm KB Rack Step Down: 2 Seconds lowering; 8/leg
rest 30sec
3. KB Star Plank: 20-30sec/side
rest 60sec and back to 1
HIP PRIMER - Want to get your hips feeling buttery before you do a big squat
workout? Then give this pre-fatigue superset a try. 3 simple moves and all you need is
a bench/step and a KB.
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FBB KETTLEBELL SOLUTION
FULL BODY FLOW
Body Parts: Glutes, Shoulders, Hamstrings, Lats
Time to Complete: 12-14mins
Single KB Workout
3 - 4 S E T S W/ L I G H T K B :
6-8 Complexes
1 Russian Swing
1 Goblet Clean
1 Goblet Press
rest 20sec
8 Lunge Stance Swings R
4 Lunge Stance Snatches R
rest 20sec
8 Lunge Stance Swings L
4 Lunge Stance Snatches L
rest 20sec
8 Split Stance Single Arm KB RDL + Single Arm Bent Over Row R
8 Split Stance Single Arm KB RDL + Single Arm Bent Over Row L
rest 60sec and repeat
More than a warm up! You are preparing your body through the act of pre-fatigue.
You are getting a modest amount of fatigue into the muscles and nervous system
to ensure there is adequate blood flow and nutrients. This limited fatigue will send
signals to the body that you are doing WORK and mobilize the necessary nutrients,
hormones, and cofactors to get you ready to move.
This means better training, more mobility, sharper brain signals, and more. It
shouldn’t be throwaway stretches. Make it count. Grab a KB and do a Pre-Fatigue
flow like this to start your training session.
67
CORE BLAST WITH A SPLASH OF TRICEPS
Body Parts: Triceps, Abdominals, Obliques
Time to Complete: 10-12reps
Single KB Workout
3-4 SETS NOT FOR TIME:
1. Tall Kneeling Hammer Grip Tricep Overhead Extensions: 10-12 reps
rest 30sec
2. KB Horn Grip Russian Twist: 12/side
rest 30sec
3. Pike Leg Lift Overs: 10-12/side
rest 60sec and back to 1
Coach’s Notes:
•
The tall kneeling position is one that I’ve adopted a lot recently. I love it because
it challenges the core and hips to generate stability. Therefore a double benefit of
tricep isolation and core work.
•
This rotational core move is also a great bicep isometric move since you will be
holding the KB for 30-40sec during the set.
•
I am repeatedly surprised at how hard Pike Lifts are to execute with control.
This Pre-Fatigue workout is ideal to do on an upper body day. The fatigue you will
experience in the arms and core from this can lend itself well to benching and compound pull movements and you will have to demand more from your chest and back.
68
FBB KETTLEBELL SOLUTION
RISE AND SHINE LEGS
Body Parts: Quads, Glutes, Hamstrings
Time to Complete: 8-10mins
Single KB Workout
NOT FOR TIME:
10-9-8-7-6-5
KB Sumo Squats
Split Stance Swings R
Split Stance Swings L
rest 90sec
NOT FOR TIME:
5-6-7-8-9-10
Goblet Split Squats R
Goblet Split Squats L
Switch Stance Split Stance Swings
A moderate to heavy KB should become a more common
sighting in your Pre-Fatigue work. These KB movements
are simple enough that you can execute them slightly
heavier and get a great local muscle stimulus that will
set you up for a great session ahead.
69
COACH’S NOTES ON
PRE-FATIGUE
What level of difficulty you should feel to get the
right stimulus without crushing yourself:
Rate of Perceived Exertion (aka RPE) is a scale used to help guide an athlete to the
correct level of effort in training. Typically it is listed on a 0-10 scale with 0 being absolute rest (ie Sleeping) and 10 being the most difficult thing you could possibly do.
Pre-fatigue work is meant to be taxing, but it is also not supposed to wipe you out
for the training to come. Ideally you would aim for an RPE in the 4-6 range when
completing pre-fatigue workouts. Consider the total impact these workouts have on
your muscles and brain. The immediate “burn” you feel on a specific exercise might
go above a 6, but the net impact of the whole workout, when rest periods are considered as well, should be in the 4-6 range.
Why we kneel and place load on different sides of
the body:
Two terms that will show up here and there are Ipsilateral and Contralateral. These
help define where the load should be placed or what side the load should be lifted
on in unilateral exercises that have asymmetrical support stances.
The best example of this is the half kneeling single arm press. In this exercise you will
have one knee on the floor in a lunge type position. From that base position you will
press with a single arm overhead. With the right knee on the ground you could theoretically press with either the right or left arm. One arm would press on the same
side of the body as the kneeling leg (ipsilateral) and the other arm would be pressing
on the opposite side of the body to the kneeling leg (contralateral).
•
•
Ipsilateral - Same side
Contralateral - Opposite side
When I demonstrate half kneeling or tall kneeling exercises, I often get the question
of why one would adopt these positions instead of standing. Each position provides
a different stimulus and subtle recruitment of different muscles you use to stabilize
and balance. Try a simple single arm press in different positions such as standing, tall
kneeling, half kneeling, and seated, and play with ipsilateral and contralateral positions. What do you notice?
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FBB KETTLEBELL SOLUTION
Finishers
71
These workouts focus on isolation work done to exhaust body parts at the end of
the session. Unlike the Pre-Fatigue workouts that were meant to get the muscles
and movement patterns only partially fatigued, these Finishers are likely to tax your
muscle to completion for the day. This is why they are recommended to be done at
the end of training since you don’t have any more meaningful contractions left in the
session that might be compromised from this work.
These workouts will show up in the form of isometrics, higher rep chippers, Aerobic
Bodybuilding formats for added cardio, EMOMs for metabolic fatigue, and/or volume
based SuperSets. You will see a bit more of an isolation body part focus in many of
these workouts by design. Isolation movements tend to have a lower brain requirement on the system and since we are at the end of training at this point, we don’t
want to expect too much out of the nervous system that has spent the past 4560mins working hard already.
Workout Characteristics
•
Time Range 12-20mins
•
There is limited use of tempo. Your brain has already worked hard in your training
session and these are meant to be a time to shut off your brain and get a quality
pump
•
You will see repetition ranges that are higher to exhaust muscles at the end of
training. By design these should be done as the last part of your sessions.
•
There is anywhere from 2-5 exercises per Finisher usually.
•
A few of the Finisher formats require a conditioning tool like the Rower or Bike.
You can substitute running or jumping rope in place of these tools. These specific
finishers in this category will bias your conditioning and be designed to get your
heart rate and breathing up! They will be noted with CONDITIONING BIASED.
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FBB KETTLEBELL SOLUTION
*Hover over movement names
for Demo Video Links
QUAD BLAST
Body Parts: Quads
Time to Complete: 12-15mins
Single KB Workout
EMOM 12-15MINS:
4 OR 5 ROUNDS
1st - Goblet Cyclist Squat 1/2 Rep Pulses: 15 Reps
2nd - Goblet Cyclist Rear Foot Elevated Split Squat, Right Leg: 12 Reps
3rd - Goblet Cyclist Rear Foot Elevated Split Squat, Left Leg: 12 Reps
CRUNCH THAT CORE
Body Parts: Abdominals, Obliques, Chest
Time to Complete: 12-16mins
Single KB Workout
3-4 SETS:
1. KB Crush Grip L Crunches: 15 reps
rest 15sec
2. KB Crush Grip Hollow Flutters: 30sec
rest 15sec
KB Single Arm Cross Body Crunches: 10/arm
rest 15sec
KB Crush Grip Hollow Hold: 30sec
rest 60-90sec and back to 1
73
ARMS AND SHOULDERS GALORE
Body Parts: Shoulders, Biceps, and Core
Time to Complete: 16-18mins
Single KB Workout
3 SETS:
1. Half Kneeling KB Horn Curls: 10-12reps (half the reps on each knee)
rest 30sec
2. Turkish Sit Up + Z Press: 6/arm
rest 30sec
3. Half Kneeling KB Eccentric Bicep Curl: 5 reps/arm
rest 30sec
4. 3 Positions Press (Z Press, Windmill Press, Half Kneeling): 3 sets/side
rest 90sec and back to 1st
Finishers like this one showcase how versatile the KB is for changing where you place
the load relative to your body, including slow and dynamic contractions, and getting
incredible results from both heavy and light weights. Participants of my Persist training program will find finishers like these often throughout each progressive training
cycle.
74
FBB KETTLEBELL SOLUTION
UPPER BODY EXHAUSTION
Body Parts: Biceps, Shoulders, Chest
Time to Complete: 16-22mins
Single KB Workout
GIANT SET #1
2-3 Sets:
Horn KB 1-1/4 Curls: 12reps
rest 15sec
Eccentric Bias Curl 6sec Down: 6/arm
rest 15sec
Muscle Clean from Floor to Strict Press: 10/arm
rest 60sec and back to 1
GIANT SET #2
2-3 Sets:
Kneeling Elbow Out Quarter-Half-Full Press: 8/arm
rest 15sec
2. Tall Kneeling Horn Overhead Tricep Extension: 12 reps
rest 15sec
3. KB Single Arm Bias Push Up: 8/arm
rest 60sec and back to 1
CORE MEETS CHEST
Body Parts: Abdominals, Obliques, Chest & Triceps
Time to Complete: 10-14mins
Dual KB Workout
3-4 SETS:
10 Hollow Body KB Bench Press, Right Arm
5 KB Turkish Sit-Ups, Right Arm
rest 30sec
10 Hollow Body KB Bench Press, Left Arm
5 KB Turkish Sit-Ups, Left Arm
rest 30sec
10 Dual KB Floor Press
5 Dual KB Turkish Sit-Ups
-rest as needed and repeat from the top
75
AEROBIC CORE 3 WAYS - CONDITIONING BIAS
Body Parts: Obliques & Abdominals
Time to Complete: 20mins
Single KB Workout + Rower
20MIN EASY ROW:
On the master clock, get off the rower at the 4, 8,12,16 and 20min mark. Perform
these 3 core movements with a single KB for the prescribed reps.
1. KB Plank Pull Through: 12 reps (6/side)
2. KB Leg Lift Overs: 10/side
3. Single Arm KB Crunch: 8/side
Then get right back on the rower and continue to row at a moderate pace until the
next time point.
BICEP AND SHOULDER MEAT
Body Parts: Biceps, Upper Back & Shoulders
Time to Complete: 9-12reps
Dual KB Workout
4 SETS:
1. Alternating KB Top-Down Curls: 6-8/arm
rest 30sec
2. Crush Grip Pallof Press: 8-10reps
rest 30sec
3. Dual KB Bent Over Reverse Fly: 10-15reps
rest 60-90sec and back to 1
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FBB KETTLEBELL SOLUTION
CORE 4 WAYS
Body Parts: Obliques & Abdominals
Time to Complete: 16mins
Single KB Workout
EMOM 16MINS: (EVERY MINUTE ON THE
MINUTE)
1st - Straight Arm KB Russian Twists: 10/side
2nd - Tall Plank KB Pull Through: 8/side
3rd - Crush Grip KB L Crunch: 12reps
4th - Bent Arm KB Russian Twists: 12/side
CONTINUOUS MOVEMENT CHEST AND CORE
Body Parts: Abdominals, Obliques, Shoulders & Chest
Time to Complete: 16-18mins
Single KB Workout
4 ROUNDS NOT FOR TIME:
10/side Pike Leg Lift Overs
5 Tall Kneeling KB Windmill R
10 90/90 Single Arm Floor Press with Twist R
10/side Pike Leg Lift Overs
5 Tall Kneeling KB Windmill L
10 90/90 Single Arm Floor Press with Twist L
AEROBIC BACK & CHEST - CONDITIONING BIAS
Body Parts: Chest, Lats, Upper Back & Triceps
Time to Complete: 20mins
Dual KB Workout +
Bike (Assault, Echo, Concept2, or similar)
20MIN EASY BIKE:
On the master clock, get off the Bike at the 4, 8, 12,16 and 20min mark. Perform these
2 upper push and pull movements with two moderate weight KBs for the prescribed
reps.
1. 8 RNT KB Chainsaw Rows/arm: 20X0 Tempo
2. 8 KB Bench Press/arm: 20X0
Then get right back on the bike and continue to pedal at a moderate pace until the
next time point.
77
UPPER BODY EXHAUSTION
Body Parts: Triceps, Shoulders, Chest,
Lats & Abdominals
Time to Complete: 20mins
Single KB Workout
EMOM X 15-20MINS (3 TO 4 ROUNDS)
1st - L-Sit KB Tricep Overhead Extensions: 12reps
2nd - Wide Off-Set KB Push-Ups: 4-5/arm
3rd - Half Kneeling Windmill Press: 6-8/arm
4th - Crush Grip Floor Press: 10-12reps
5th - Hollow Body KB Pull Over: 10-12reps
FUNCTIONAL BRO SPLIT - I do love me some old school body part splits. That
feeling of taking one specific area of the body and training it to exhaustion. Getting a
FULL pump in that body part and knowing you hit it from every angle.
I also love movements that challenge me to coordinate multiple movement patterns,
have complex angles and positions to attempt to master and take a venture in the
“functional” realm.
This is where the concept of a Functional Bro Split arises for me. Training splits that
hit one major body part a day are classically called “Bro Splits” because there was a
predominance of men doing these in the bodybuilding days - but every gender can
get an effective and satisfying workout with this style.
This Functional Body Part Split workout is one of many I am delivering inside of my
PERSIST programming these days. Give it a shot for 2 weeks free. Let’s make satisfying training accessible for bros of all genders and types!
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FBB KETTLEBELL SOLUTION
BICEPS SHREDDER
Body Parts: Biceps, Forearms, Shoulders
Time to Complete: 15-20mins
Single KB Workout
EMOM 15-20MINS: 3 OR 4 ROUNDS:
1st - Tall Kneeling KB Horn Curls: 8-10 reps
2nd - Tall Kneeling Bottom Up KB Rack Rotations, Right Arm: 30sec
3rd - Half Kneeling KB Clean to Press Right Arm (lower with a slow Bicep Curl Negative): 3-4 reps
4th - Tall Kneeling Bottom Up KB Rack Rotations, Left Arm: 30sec
5th - Half Kneeling KB Clean to Press Left Arm (lower with a slow Bicep Curl Negative): 3-4 reps
AEROBIC CORE - CONDITIONING BIAS
Body Parts: Abdominals & Obliques
Time to Complete: 20mins
(each set of movements around 90-120sec)
Single KB Workout + Rower
20min Easy Row: On the master clock, get off the rower at the 4, 8, 12, 16, and 20min
mark. Perform these 3 core movements with two moderate weight KBs for the prescribed reps.
KB Single Arm Cross Body Crunches: 8/arm
KB Crush Grip L Crunches: 12 reps
KB Crush Grip Hollow Flutters: 20sec
Then get right back on the rower and continue to pedal at a moderate pace until the
next time point.
79
TIME DOMAIN CORE AND BACK
Body Parts: Lats, Abdominals & Obliques
Time to Complete: 12-16mins
Single KB Workout
EMOM 12-16MINS: 3 OR 4 ROUNDS:
1st - Russian Twists with Bonus Bodyweight Twist: 10 reps (5/side)
2nd - Hollow Body Pull Over w/ Tuck Up: 10 reps
3rd - Tuck L Sit: 20 reps
4th - Crush Grip Bent Over Row Isometric: 20-30sec
UNIQUE HIP ANGLE LOWER BODY
Body Parts: Hips, Glutes, Quads & Obliques
Time to Complete: 12-15mins
Dual KB Workout
4 ROUNDS NOT FOR TIME:
Right Leg:
Front Foot Elevated Single Leg RDL: 6 reps
Rear Foot Elevated Single Leg RDL: 6 reps
KB Goblet 90/90 Hip Extensions (Right Leg Forward): 6 reps
rest as needed
Left Leg:
Front Foot Elevated Single Leg RDL: 6 reps
Rear Foot Elevated Single-Leg RDL: 6 reps
KB Goblet 90/90 Hip Extensions (Left Leg Forward): 6 reps
rest as needed
KB Star Plank R: 20-30sec
KB Star Plank L: 20-30sec
rest as needed and back to the top and complete the Right Leg Complex again
UNIQUE HIP ANGLES - Try these 3 unique KB movements that will hit your hips
in a variety of different angles. I refer to this style of resistance training as Strength
Balance work. These movements are not meant to be done at max effort. Instead,
you are trying to work different angles of your hips and build a balance of strength
around the full range of motion of the joints.
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FBB KETTLEBELL SOLUTION
AEROBIC QUADS & GLUTES - CONDITIONING BIAS
Body Parts: Quads & Glutes
Time to Complete: 20mins
Single KB Workout + Bike
20MINS EASY BIKE:
QUAD & GLUTE CRUSHER - On the master clock, get off the Bike at the 4, 8,12,16, and
20min mark. Perform these unilateral squat complexes on each side with a moderate
load before returning back to the bike.
1st - Right Arm/Left Leg
4 Single Arm KB Rack Squat
4 Single Arm KB Rack Curtsy Squat L
4 Single Arm KB Rack Kickstand Squat L
2nd - Left Arm/Right Leg
4 Single Arm KB Rack Squat
4 Single Arm KB Rack Curtsy Squat R
4 Single Arm KB Rack Kickstand Squat R
These single and double leg squat variations with just one KB are all great for biasing
the quads and the glutes in some way and delivering a great leg burn! There’s no end
to the options, even with just one piece of equipment. Check out the Minimalist track
of my Persist program for more low equipment and bodyweight training programs.
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UPPER PUSH AND SHOULDER PUMP
Body Parts: Shoulders, Triceps & Abdominals
Time to Complete: 12-15mins
Single KB Workout
4 SETS:
1. Z Seated Hip to Halo: 10/side
rest 15sec
2. KB Offset Push Up R: 6-9reps
rest 15sec
3. Z Seated KB Horn Tricep Extensions: 8-10reps
rest 15sec
4. KB Offset Push Up L: 6-9reps
rest 90sec and back to 1
*For the Offset Push Up make an effort to bias your bodyweight to the side with the
hand on the floor and focus on pressing through that tricep.
FBB Finishers are possibly my favorite part of my training. The painful part is over,
the body is already pumped a bit, and now I get to focus on the quality and unique
movements that help me round out my fitness, physique, and are fun.
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FBB KETTLEBELL SOLUTION
CORE ISOLATION CRUSHER
Body Parts: Abdominals & Obliques
Time to Complete: 16mins
Single KB Workout
4 ROUNDS:
20sec Single Arm KB Rack Pike Flutter Kicks R
20sec Single Arm KB Rack Pike Flutter Kicks L
rest 20sec
40sec Tall Kneeling KB Horn Grip Alternating Press Outs
rest 20sec
40sec Goblet L Seated PIke Leg Lifts
rest 1:20
ISOLATION = VOLUME GAINZ. One great way to increase your total volume safely in training is to add isolation work. If you follow along you know I love compound
lifts and doing heavy barbell work too. But I have a pretty defined limit to how much
of that I can do and not over train and feel beat up.
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ARM ISOLATION MADNESS
Body Parts: Biceps & Triceps
Time to Complete: 12mins
Single KB Workout
4 SETS:
1. 1-1/4 KB Horn Curls: 8 reps
rest 15sec
2. Tall Kneeling 1-1/4 KB Overhead Tricep Extensions: 8 reps
rest 15sec
3. Tall Kneeling KB Crush Grip Curls: 10 reps
rest 15sec
4. Tall Kneeling KB Crush Overhead Tricep Extensions: 10 reps
rest 90sec and back to 1
H OW I S I S O L AT I O N F U N C T I O N A L?
The term functional really has ignited some strange debates and arguments over the
years. LOOK EVERYONE. The ability to contract your muscles against resistance is
important. I don’t care in what form that happens. We are in a battle against people
NOT working against resistance (sedentary folks or people who only choose cardio).
If we got everyone to lift weights, even if they all did isolation exercises and ZERO
“functional” movements, we would have a much more resilient population that could
do way more stuff that is considered “Functional.”
Plus, isolation work is a great way to add volume to an otherwise heavily loaded up
functional training program.
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FBB KETTLEBELL SOLUTION
FROM TOP TO BOTTOM FULL BODY FINISHER
Body Parts: Chest, Abs, Lats, Glutes
Time to Complete: 12-15mins
Single KB Workout
4 ROUNDS:
Single Arm KB Rack Bench Tucks: 8/arm
rest 30sec
Single Arm KB Bench Row: 8/arm
rest 30sec
Single Arm KB Bench Press: 8/arm
rest 30sec
Crush Grip Glute Bridge Bench Press: 12 reps
rest 90sec and back to 1
BEACH MUSCLE FINISHER
Body Parts: Biceps, Chest, Abs
Time to Complete: 10-12mins
Single KB Workout
EMOM X 10-12MINS (ALL 3 MOVES ON
EACH MINUTE)
KB Hammer Grip Bicep Curls: 4-6reps
KB OffSet Push Ups: 5/arm
KB Russian Twists: 6/side
EMOM FINISHER CHALLENGE - This is a 10-12mins Finisher Challenge. All you
need is a single KB (roughly 8-16kg) The workout goes as follows. Every minute you
perform all 3 movements with speed. Depending on where in the rep range you work
there can be up to 28 reps per minute. Go lighter, move fast, and keep the pace up.
Your goal is to complete the work in under 40sec every round with the goal closer to
20-30sec.
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UPPER BODY ON FIRE - CONDITIONING BIAS
Body Parts: Abs, Biceps, Shoulders, Chest, Lats
Time to Complete: 10-12mins
Single KB Workout
UPPER BODY CHIPPER:
2 Rounds:
60sec KB Crush Grip Hollow Body Flutter Kicks
40 Tall Kneeling Single Arm KB Curl (20/arm - break it up however you want)
35 Tall Kneeling Goblet Press
30 Crush Grip Floor Press
25 KB Pull Over
Wrapping up your training session and feel like you want a little more? I know the
feeling. It doesn’t mean you didn’t go hard in your training. Don’t buy that BS. You
can train hard and still feel like you want a little more at the end of your session.
For that, I present the KB Chipper. I like placing these in a low pressure, not time format for added volume that is light and simple. Keep the loading light here and aim to
complete these sets with as few breaks as possible. Light weight high reps = PUMP.
POSTERIOR CHAIN BLAST - CONDITIONING BIAS
Body Parts: Hamstrings, Glutes, & Hips
Time to Complete: 15-20mins
Single KB Workout
EMOM X 15-20MINS (3 OR 4 ROUNDS):
1st - Right Arm Single Arm Swing + Split Clean: 4-5 complexes
2nd - Left Arm Single Arm Swing + Split Clean: 4-5 complexes
3rd - Supinated Horn Grip RDL: 10-12reps (Lower Slowly)
4th - Right Arm Cross Body Single-Leg RDL + Reverse Lunge: 4-5 Complexes
5th - Left Arm Cross Body Single-Leg RDL + Reverse Lunge: 4-5 Complexes
Once you learn good movement patterns with the KB you can certainly build yourself
up and start lifting heavier and reap huge rewards in how the body will adapt. Even
in finishers like this you can play around using higher loads so long as you are efficient and can move fluidly between all movements.
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COACH’S NOTES
ON FINISHERS
WITH KBS OR OTHER UNILATERAL WORK WE OFTEN
NOTICE ONE SIDE WAY STRONGER THAN THE OTHER.
HERE ARE SOME TIPS ON HOW TO APPROACH THIS:
It is very normal and common to have one side of our bodies that is stronger or more
stable than the other. You may experience this in any of the workouts in this Ebook
that require a unilateral bias. In our finishers that isolate parts of the body you may
find these discrepancies showing up frequently. If that is the case, the best way to
approach this in training is as follows.
Weak side first - When you perform an exercise in a workout it is best to perform
the repetitions on your weak side first before moving to your stronger side. The result is that you get to lift on your weaker side when you are fresh and have the least
amount of fatigue.
Weak side dictates loads - Your weaker side should always dictate the load you
choose. If you can lift heavier with your stronger side it is wise to not do this. You
don’t want to exacerbate the discrepancy by getting stronger on that side and leaving your weaker side behind.
AEROBIC EQUIPMENT SUBSTITUTIONS:
If you are going to dive into one of our Aerobic Bodybuilding finisher workouts and
you don’t have a rower or a bike, then consider a jump rope or running. The format
we are using in this Ebook is 20mins of continuous rowing or biking with periodic
stoppages. If a workout calls for a bike you can easily substitute a row and vice versa.
This often equates to approximately a 400-600m Row, or 800m-1k Bike on each
round. So instead of working off time points, you could perform the Aerobic Bodybuilding workouts as follows:
On a 20min Clock Perform as many sustainable high quality rounds of the following as
possible:
Run 400/Jump Rope singles 2mins
Exercise #1
Exercise #2
Exercises #3
…. Return back to the Run/Jump Rope
Or use any available cardio equipment in a similar way.
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ACKNOWLEDGEMENTS
Thank you to the following athletes who tested these kettlebell
workouts! We appreciate your time and thoughtful feedback that
helped refine this project.
Alexander Matter
Alice Efland
Alin Pica
Amy Bullock
An NGUYEN
André Motzkus
Bartłomiej Kosecki
Caine Folkes-Miller
Cameron Bonner
Cara Meller
Carina Schewe
Carlos Mazon
Cesar o sanchez-amaro
Couerbe Josselin
Dallanara Diaz-Gonzalez
David Derrien
Dominique Tarr
Gerardo Goyeneche
Janine Sy
John petersson
Jonathan Borg
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Julia Ehman
KEVIN Booth
Lauren Blanks
Luis Recinos
Luisa Funk
Louise Loughlin
Markus Hildebrand
Mike Decker
Nick Johnson
Olivier Gilardi
Phillip Bridges
Ryan Tracy
Ryan Yogokawa
Samuel Burns
Stephan Eriksson
Steven Rigby
Tho M’Bu
Thomas Henri
Timothy Velez
Vasco Rodrigues
W
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FBB KETTLEBELL SOLUTION
WHAT’S
NEXT?
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3 tracks with done for you workouts that build you up week by week - whether you
train with kettlebells only, or have a full set of equipment.
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