Your Basic 4-Week Kettlebell Training Program

Welcome to your basic 4-week training program, where you will learn 5 basic exercises, using a basic kettlebell, to achieve progress towards your fitness goal.

This program uses one tool: a kettlebell. You will need open floor space and one weight. No other equipment is required.

The 5 Exercises You Will Learn

This program is built around five basic movements. You will practice these five exercises for all four weeks.

• Deadlift — the foundation every other movement is built on
• Swing — the main movement of the program, where hip power is trained
• Goblet Squat — builds the legs, hips, and core
• Halo — trains shoulder mobility and core stability
• Farmer's Carry — builds grip strength and posture

How the 4 Weeks Are Structured

This program is built on the A.S.D. method — Assert, Solve, Discover — applied to physical training.

In Week 1, Assert, you will practice the five exercises and show up three times. In Weeks 2 and 3, Solve, you will build structure and progress session to session. In Week 4, Discover, you will complete a benchmark test that shows what you built, and where to go next.

Why This Program Is Built This Way

This program uses one plan, five movements, and four weeks. You will follow this same plan from start to finish.

At the end of four weeks, you will have a benchmark, five exercises you know how to perform, and a completed structured program. This is the foundation for what comes next.

Getting Started

You do not need experience to begin this program. You will need one kettlebell and space to move. This is the same method used across The Boy's Rebellion: Assert, Solve, Discover, applied one rep at a time.