Training Program

5 Minutes of Swings
After the mobility drills and warm up exercises, you will do 5 minutes of kettlebell swings. At the beginning you should do 5 to 10 swings, stop, catch your breath and carry on. The focus should be on quality of the technique and not the amount of swings. f you see that your form is breaking down or you get !ery tired, stop, catch your breath and then continue. "!er time you will do more and more swings with fewer breaks until you can do 5 minutes of continuous swings. #on$t bother counting the reps for the first two weeks% &ust try to keep on working with good form. "n the third week start counting the reps and try to get a few more in e!ery time without compromising technique.

AMRAP
The main part of the workout is what is known as an A'(A)* As Many Rounds As Possible in a chosen length of time +normally 15,-0 minutes.. /ou will do all of the exercises in the circuit with as little rest as possible in between exercises. 0ntil you get used to this style of training it is likely that you will either go too slowly and not get enough work in, or too fast at the beginning and wear yourself out. /ou will find your pace as your experience grows. The important thing at the beginning is to concentrate on doing the exercises with good technique% once the mo!ements feel more natural you can start to go faster. The ob&ecti!e of the A'(A)s is to get a little more work in e!ery time you repeat the same workout. 'ake sure you write down how many rounds you ha!e done in a training &ournal so that you can keep track of your progress.

1or the first 2 weeks you will work on building up your resistance in the 5 minutes of swings, always focusing on technique, and then a 15 minute A'(A). 3rite it down so you know what you ha!e to beat next time you do the same workout. After 2 weeks of consistent training you will increase the A'(A) time to -0 minutes and continue for another 2 weeks.

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MKB AMRAPS
recommend you do 4 workouts per week, preferably with 1 rest day in between each, but of course, if you need to work out on - consecuti!e days to make up your 4 in a week, thats okay5 1or example* '"6#A/* A'(A) A 37#678#A/* A'(A) 9 1( #A/* A'(A) : 1eel free to mix them up any way you like. :,A,9 ; 9,:,A etc. **REMEMBER TO PRECEDE EVERY AMRAP WITH WARM-UPS AND 5 MINUTES OF SWINGS!**

AMRAP A
Exercise A1. 9ody 3eight 8quats A-. Two Arm 8wings A4. )ush 0ps A<. )ull 0ps = A5. ?umping ?acks Reps 10 10 5 5 ; 7ach Arm if doing >9 (ow 10

= f you dont ha!e a pull up bar, do >ettlebell (ows

AMRAP B
Exercise 91. Alternating @unges 9-. Aand to Aand 8wings +A-A. 94. )ush 0ps 9<. )ull 0ps = 95. 8quat Thrusts Reps 10 10 5 5 ; 7ach Arm if doing >9 (ow 5

AMRAP
Exercise :1. Boblet 8quat Reps 5

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:-.8ingle Arm 8wings :4.)ush 0ps :<. )ull 0ps = :5.'outain :limbers

5C5 5 5 ; 7ach Arm if doing >9 (ow 10

f after doing the workouts you still ha!e some energy left and want to do more, you can throw in one of the '>9 finishers and then do your stretching5 After 4 months on this program you should ha!e lost quite a bit of weight, gained some muscle and got a good le!el of conditioning. Then it will be time for you to come back and do '>9 @e!el - intermediate course* http*;;www.mallorcakettlebells.com;mkb,le!el,-; f you ha!e any problems or questions don$t hesitate to send me an email to infoDfuerEayfitness.com

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