GET FIT

Single Kettlebell Mini Program

This is a two-week program outlining how I would train if I only had access to a single 20kg kettlebell. You may need to scale the reps up or down depending on your equipment and level of fitness.

I enjoy running and think it's one of the most beautiful expressions of fitness - so this mini program includes running. Many folks dislike running, if you are one of those folks you can sub out the running days for something else. However, I would encourage you to give running a second chance. Focus on the pacing, pacing is everything. Do not worry about the distance you covered. Notice that none of the running days prescribe distances, only work times. If you are deconditioned to running you will need to take breaks and walk, it's all good, walk as much as you need.

There are video demos below.


Week 1
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Day 1: Hinge and Press
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Three sets:
    15/15 single-arm swings
    rest 90s
Three sets:
    3/3 single-arm presses
    5/5 single-arm push-presses
    rest 90s
Ten minute AMRAP:
    10/10 single-arm swings
    10 push-ups



Day 2: Cruising
---------------
Run:
    30 minutes easy pace
    -- It's ok if you need to walk periodically to keep it easy. Walking counts towards the work time.



Day 3: Squat and Pull
---------------------
Five sets:
    6/6 single-arm front squats
    6/6 single-arm bent-over rows
    rest 90s
Two rounds:
    60s goblet squats
    60s bent-over rows
    60s air squats
    60s alternating single-arm cleans



Day 4: Rest
-----------
Walk 30 minutes



Day 5: Building Speed
---------------------
Four rounds:
    run 5 minutes, easy pace
    run 1 minute, hard pace



Day 6: Full Body
----------------
Two rounds:
    10/10 single-arm swings
    5/5 single-arm snatches
    10/10 single-arm swings
    5/5 single-arm clean and jerks
    10/10 single-arm swings
    5/5 single-arm thrusters
    40 walking lunges
    20 burpees
    rest 5 minutes



Day 7: Rest
-----------
Walk 30 minutes



Week 2
======



Day 8: Squat and Press
----------------------
Two sets:
    NF left-arm shoulder presses
    NF right-arm shoulder presses
    rest 120s
    -- NF: "near failure", stop work when your form degrades
Ten minute EMOM:
    5/5 single-arm thrusters
Three rounds:
    30s goblet squats
    30s air squats
    30s left-arm jerks
    30s right-arm jerks
    30s jumping lunges
    rest 60s



Day 9: Building Stamina
-----------------------
Run:
    24 minutes
    odd minutes: medium pace
    even minutes: easy pace



Day 10: Hinge and Pull
----------------------
Twenty minute EMOM:
    minute 1: 8/8 single-arm swings
    minute 2: 8/8 single-arm bent-over rows



Day 11: Rest
------------
Walk 30 minutes



Day 12: Full Body
-----------------
Twenty-eight minute EMOM:
    minute 1: 15 push-ups
    minute 2: 10 left-arm snatches
    minute 3: 15 jumping squats
    minute 4: 10 right-arm snatches



Day 13: Full Body
-----------------
One set:
    90s left-arm clean & jerks
    90s right-arm clean & jerks
    rest 120s
One set:
    50/50 single-arm swings
    50/50 single-arm front squats
    50 yoga push-ups



Day 14: Rest
------------
Walk 30 minutes
    

Video Demos

Day 1: Hinge and Press

Day 3: Squat and Pull

Day 6: Full Body