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 enough room around you to perform a kettlebell swing, safely. 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 with your physical performance structured around the words: Assert, Solve, and Discover. This gives the brain mental training to associate with your physical exertion. When training, you want to be mindful of what you are thinking about, because when you become fatigued, you may have negative feedback which is a natural result of your body communicating that you are tired, and using your natural resources. By training the mind, and the body, you become the architect of your physical fitness, and athletic journey.

Week 1 - Assert yourself. Act on what you know. In this case, that is your motivation to exercise. Week 2 - Solve. This is the action of assessing and problem solving the results you have generated by your efforts. Week 3 - Discover. Where are you headed with this focus, and training? Week 4 - Review and Recap, document your forward progress towards your goal, and declare your next step that you will take next week, after this week's training is complete.

Why This Program Is Built This Way

This program uses one plan, five movements, and four weeks, because physical athletics and training are the foundation for mental clarity. If you are just starting out, or have a future in athletics, you are signaling to your brain that you can go further than your peers or society deem as normal. By pushing yourself, you are telling the universe that you think differently, because it takes willingness to push into pain and change in order to discover what you are made of.

At the end of four weeks, you will have a personal milestone set for kettlebell swings, with competent mastery over five exercises you know how to perform, and a completed internal structured athletic program. This is how you create real physical and mental strength, by your own will power, through training.

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, and Discover, applied one rep at a time.