Primal Kettlebell Workout

By Eric Leija

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

73 minutes

Genders

Male

Goals

Athletic Performance (Male)

Fat Loss (Male)

Tone Body (Male)

Description

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

Source

www.ericleija.com

Equipment

Bench, Bodyweight, Box, Kettlebell, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

73 minutes

Genders

Male

Days per week

3 days

Goals

Athletic Performance (Male)

Fat Loss (Male)

Tone Body (Male)

Description

Equipment

Bench, Bodyweight, Box, Kettlebell, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.ericleija.com

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1A. Mountain Climber With Reach Mountain Climber with Reach by Muscles Over Bones	3 sets	10 reps	60s
1B. Beast Pose Kick Through Look Reach Beast hold to crab reach by New York Body Fitness	3 sets	10 reps	60s
1C. Scapula Push-Ups Scapula Push-Ups by Henry Halse	3 sets	10 reps	60s
2A. Front Squats With Two Kettlebells ▶	5 sets	10 reps	60s
2B. Beast to Leg Through Beast to Leg Through by Kyle Hardwick	5 sets	10 reps	60s
2C. Scapular Pull-Up Devenez plus forts aux tractions avec les "scapular pull-ups" by Enzo TV	5 sets	10 reps	60s
3A. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	5 sets	20 reps	60s	10 each side
3B. Single Kettlebell Halo ▶	5 sets	10 reps	60s
3C. Decline Push-up ▶	5 sets	10 reps	60s
4. Kettlebell Push Up, Clean, Squat & Press ▶	5 sets	10 reps	60s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1A. Knee Plank to Push Up ▶	3 sets	10 reps	60s
1B. Crab Reach ▶	3 sets	10 reps	60s	Alternating sides
1C. Squat to Burpee Squat Burpee by Hybrid Fitness	3 sets	10 reps	60s
2A. Alternating Kettlebell Row Alternating Kettlebell Row by Musqle	3 sets	20 reps	60s	10 Each side
2B. Kettlebell Pushup ▶	3 sets	10 reps	60s
2C. Strict Double Kettlebell Clean Double Kettlebell Clean by Segovia Strength	3 sets	10 reps	60s
3A. Shinbox Extension with Halo ▶	3 sets	10 reps	60s
3B. Dynamic Alternating Mountain Climber ▶	3 sets	10 reps	60s
3C. Double Kettlebell Clean to Reverse Lunge & Press ▶	3 sets	10 reps	60s
4A. Double Kettlebell Clean and Press ▶	4 sets	10 reps	60s
4B. Ice Skater ▶	4 sets	10 reps	60s	10 Each side

Day 5

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Exercise	Sets	Reps	Rest	Notes
1A. Mountain Climber to Cossack Squat Mountain Climber to Cossack Squat by Isaac Cantu Fitness	3 sets	5 reps	60s
1B. Scapular Pull-Up Devenez plus forts aux tractions avec les "scapular pull-ups" by Enzo TV	3 sets	10 reps	60s
1C. High Hip Ape ▶	3 sets	20 reps	60s
2A. Kettlebell Swing ▶	4 sets	15 reps	60s
2B. Kettlebell High Pull ▶	4 sets	5 reps	60s
2C. Beast Pose Kick Through Look Reach Beast hold to crab reach by New York Body Fitness	4 sets	10 reps	60s
3A. One-Arm Kettlebell Push Press One Arm Kettlebell Push Press by Onnit Academy	4 sets	10 reps	60s	10 each side
3B. Kettlebell Ballistic Row ▶	4 sets	10 reps	60s	10 each side
3C. Squat to Burpee Squat Burpee by Hybrid Fitness	4 sets	10 reps	60s	10 each side
4A. Close Grip Kettlebell Push Up ▶	4 sets	10 reps	60s
4B. Explosive Kettlebell Deadlift ▶	4 sets	10 reps	60s
4C. Double Kettlebell Hike Swing to Snatch ▶	4 sets	10 reps	60s