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Pro Kettlebell follow-along workouts are strength & cardio in one, for minimum time and maximum rewards.
Pro Kettlebell is all about using the methods and kettlebell lifting techniques discovered and honed by world-class, professional kettlebell lifters around the world to build super-hero strength without breaking you down.
We've tracked hundreds of members through our "21-Day Challenge" (three weeks of 4-classes per week) and seen undeniable success, with members often doubling the results of their rep tests in three weeks.
The undeniable "secret" to all success is consistency, and you can't be consistent if you don't enjoy the workouts or you can't do them because you're injured. So, we're adamant about making the workouts fast and fun and not over-training or doing exercises that are more risk than reward.
Our system for designing classes and programs evolved over years and years of running the largest kettlebell gym in the world, which required offering classes where a person brand-new to working out could be in class with a super-fit, competitive lifter standing next to them and they both get a great workout... AND the new person isn't intimidated. It was a tough recipe to figure out, but we did!
Ever been annoyed by exercise videos where the instructor stops and talks about form while you're supposed to keep doing the moves? Not here!
Our videos feature a professional coach narrating the workout while you follow-along with the "pace-setter," who's doing the workout in real-time with you. All of the sets are timed, so you can modify the workout to your needs and the weights you have available by doing more or less reps during the allotted time.
If your goal is to build muscle, you need time under tension, so opt for heavier kettlebells and move slowly through the moves.
If your goal is weight loss or pure cardio conditioning, opt for a lighter weight and move as quickly as you can with perfect form.
Only one kettlebell is required to complete hundreds of our strength and cardio workouts, the majority of which are 30-40 minutes, but we also have shorter classes and some up to 55-minutes.
If you have matching pairs and a variety of weights, don't worry, you'll get to use them! Classes include modifiers for single or double bells, and recommendations for heavier or lighter weights when appropriate.
We suggest everyone begin with the "Kettlebell Kickstarter" 4-class intro series. You'll learn the techniques we're so passionate about while getting a great workout at the same time.
After that, you can pick and choose classes by time, theme, or body part if you like, but we always recommend follow our programs in order for best results. Programs range from 21-days to 3 months.
Try it out, ask questions via the forum if you have any, have fun and get swinging.
Biathlon Training Camp (10 Weeks)
This 10-minute biathlon (jerk & snatch) program is being released for the first time starting April 19th, 2021 to end June 26th, coinciding with Crazy Monkey USA's Kettlebell Competition.
You do not need to compete to participate in the program, but it will prepare you to complete 10-minute sets of double jerks and single snatch (with one hand-switch) at the end of the series. If you want to develop strength and cardio endurance and like to see clearly defined progress, this is for you!
weeks 1-4 (finishes with 5-minute test sets)
day 1: jerk
day 2: snatch
day 3: mobility
day 4: jerk & snatch
weeks 5-10 (finishes with 10-minute sets)
day 1: jerk
day 2: snatch
day 3: jerk
day 4: snatch
+ Optional mobility
A matching pair of kettlebells to complete this program. Recommend are a variety of pairs of weights lighter and heavier than your "medium" or "working" weight, the weights you will complete your competition sets with.
Cotton gloves (Cheap gardening gloves without any texture on them are perfect. In a pinch, you can even modify a cotton sock with a thumb hole!)
Flat soled shoes
Yoga mat and/or rubber mat optional
Wrist guards optional
Kettlebell lifting belt optional
Mobility Stick optional
Jump Rope optional
Please take the "Kettlebell Kickstarter" 4-class intro series before beginning this program to dial in your kettlebell swing, clean, jerk and snatch prior to starting!
"Week 1" of this program is being released Sunday, April 18th for the week starting April 19th, 2021. Each Sunday thereafter through June, 2021, the new workouts for the following week will be added.