BY ALEKSANDAR MILETIC

LISBON 2014.

TABLE OF CONTENTS
1. INTRODUCTION................................................................................................................................... 2
1.1. WORKSHOP TOPIC........................................................................................................................ 2
1.2. WORKSHOP GOALS AND OBJECTIVES ........................................................................................... 2
2. TRAINING PROGRAM .......................................................................................................................... 2
2.1. DAY ONE ...................................................................................................................................... 2
2.2. DAY TWO ..................................................................................................................................... 2
2.3. DAY THREE ................................................................................................................................... 2

KETTLEBELL SEMINAR

LISBON 2014

1. INTRODUCTION
Kettlebell workshop is adjusted to all participants: beginners and advanced fitness instructors. Using
kettlebells as part of training regime proves the ultimate workout for fat loss, strength or general
cardiovascular training. Improves strength, endurance, flexibility, agility and it works most of muscle
groups at the same time.

1.1. WORKSHOP TOPIC

Improving physical fitness and general strength through proper performance of kettlebell techniques
and interval workouts.

1.2. WORKSHOP GOALS AND OBJECTIVES

Learning the basics of the fundamental kettlebell exercises by demonstrating proper kettlebell
techniques with guidance and individual attention to each participant.

2. TRAINING PROGRAM
2.1. DAY ONE
Long Stick warm-up. Dynamic moves which increase range of motion (flexibility) in order to perform
exercises better and to avoid muscular imbalance.
Single kettlebell exercises. Presenting kettlebell techniques using one ketllebell:
One-Hand Swing
Two-Hand Swing
Single Clean
Single Push-Press
Single Jerk
Single Snatch

2.2. DAY TWO

Double kettlebell exercises. Presenting kettlebell techniques using two ketllebells:
Double Swing
Double Clean
Double Push-Press
Double Jerk
Double Snatch
Alpha metabolic training. Interval training which increases the efficiency and function of muscles and
boosts metabolism.
Kettlebell bolt. Presenting new and very interesting kettlebell discipline.

2.3. DAY THREE

Personal training for fitness instructors who are looking to refine their kettlebell techniques and learn
new kettlebell exercises with one and two kettlebells.

Best Regards,
Aleksandar Miletic