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Primal Kettlebell Workout

By Eric Leija

Experience
Intermediate (2-3 years)
Time
73 minutes/day | 3 days/week
Good for
Athletic Performance, Fat Loss, Tone Body
Equipment
Bench, Bodyweight, Box, Kettlebell, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.ericleija.com

Welcome to the FREE Primal Kettlebell Workout Program! In this program, Eric will guide you through a series of workouts ranging from joint mobility and movement preparation to a series of body weight exercises & kettlebell flows/complexes. At the end of each day, you will follow Eric through a decompression and cool down series to help you recover. By perform- ing these 5 daily workouts and repeating them for 4 weeks you will feel your mobility and strength begin to transform.

The workouts I included should be performed every other day (example: Monday, Wednesday, Friday). I recommend performing some type of cardio or active recovery on the days in between your workouts (days 2&4) to get the best results. Each workout includes a warm- up, kettlebell and bodyweight circuits, flow finishers, and decompression cool downs. Repeat these workouts every week for 4 weeks and focus on improving your technique and once you’ve nearly perfected your technique you can increase the weight used and attempt to increase your rep ranges while decreasing your rest time in between sets to make workouts more challenging. There is a public group for this workout so be sure to ask questions and engage with the community about this workout there as we’re all here for the same purpose, let’s get it!


Follow each day of this 4-Week workout program and after you complete the first week then repeat days 1-5 for the remaining 3 weeks. 

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Workout Overview


Day 1

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Circuit
Mountain Climber With Reach demonstrationPlay Mountain Climber With Reach demonstration
1A. Mountain Climber With Reach
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Beast Pose Kick Through Look Reach demonstrationPlay Beast Pose Kick Through Look Reach demonstration
1B. Beast Pose Kick Through Look Reach
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
1C. Scapula Push-Ups
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Front Squats With Two Kettlebells▶
2A. Front Squats With Two Kettlebells
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Beast to Leg Through demonstrationPlay Beast to Leg Through demonstration
2B. Beast to Leg Through
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
2C. Scapular Pull-Up
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
3A. Step-up with Knee Raise
5 sets, 20 reps, (rest 60s)
10 each side
Show Alternative Exercises
Single Kettlebell Halo▶
3B. Single Kettlebell Halo
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Decline Push-up▶
3C. Decline Push-up
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Kettlebell Push Up, Clean, Squat & Press▶
4. Kettlebell Push Up, Clean, Squat & Press
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Day 3

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Circuit
Knee Plank to Push Up▶
1A. Knee Plank to Push Up
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Crab Reach demonstrationPlay Crab Reach demonstration
1B. Crab Reach
3 sets, 10 reps, (rest 60s)
Alternating sides
Show Alternative Exercises
Squat to Burpee demonstrationPlay Squat to Burpee demonstration
1C. Squat to Burpee
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Alternating Kettlebell Row demonstrationPlay Alternating Kettlebell Row demonstration
2A. Alternating Kettlebell Row
3 sets, 20 reps, (rest 60s)
10 Each side
Show Alternative Exercises
Kettlebell Pushup▶
2B. Kettlebell Pushup
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Strict Double Kettlebell Clean demonstrationPlay Strict Double Kettlebell Clean demonstration
2C. Strict Double Kettlebell Clean
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Shinbox Extension with Halo▶
3A. Shinbox Extension with Halo
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dynamic Alternating Mountain Climber demonstrationPlay Dynamic Alternating Mountain Climber demonstration
3B. Dynamic Alternating Mountain Climber
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Double Kettlebell Clean to Reverse Lunge & Press demonstrationPlay Double Kettlebell Clean to Reverse Lunge & Press demonstration
3C. Double Kettlebell Clean to Reverse Lunge & Press
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Double Kettlebell Clean and Press demonstrationPlay Double Kettlebell Clean and Press demonstration
4A. Double Kettlebell Clean and Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
4B. Ice Skater
4 sets, 10 reps, (rest 60s)
10 Each side
Show Alternative Exercises

Day 5

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Circuit
Mountain Climber to Cossack Squat demonstrationPlay Mountain Climber to Cossack Squat demonstration
1A. Mountain Climber to Cossack Squat
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
1B. Scapular Pull-Up
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
High Hip Ape demonstrationPlay High Hip Ape demonstration
1C. High Hip Ape
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
Kettlebell Swing▶
2A. Kettlebell Swing
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Kettlebell High Pull▶
2B. Kettlebell High Pull
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Beast Pose Kick Through Look Reach demonstrationPlay Beast Pose Kick Through Look Reach demonstration
2C. Beast Pose Kick Through Look Reach
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
One-Arm Kettlebell Push Press demonstrationPlay One-Arm Kettlebell Push Press demonstration
3A. One-Arm Kettlebell Push Press
4 sets, 10 reps, (rest 60s)
10 each side
Show Alternative Exercises
Kettlebell Ballistic Row▶
3B. Kettlebell Ballistic Row
4 sets, 10 reps, (rest 60s)
10 each side
Show Alternative Exercises
Squat to Burpee demonstrationPlay Squat to Burpee demonstration
3C. Squat to Burpee
4 sets, 10 reps, (rest 60s)
10 each side
Show Alternative Exercises
Circuit
Close Grip Kettlebell Push Up demonstrationPlay Close Grip Kettlebell Push Up demonstration
4A. Close Grip Kettlebell Push Up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Explosive Kettlebell Deadlift demonstrationPlay Explosive Kettlebell Deadlift demonstration
4B. Explosive Kettlebell Deadlift
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Double Kettlebell Hike Swing to Snatch▶
4C. Double Kettlebell Hike Swing to Snatch
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 10/20/2019, UTC


Last Updated: 5/20/2020, UTC

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