Kettlebell Workouts And Challenges 4

When you buy this book, you will get intelligently designed kettlebell workouts that deliver results for people at home with one or more kettlebells from beginner to advanced and always scalable. The book contains kettlebell strength workouts, AMRAP workouts, FOR TIME workouts, high-intensity interval workouts, flexibility and mobility workouts, endurance workouts, and so much more.

“It’s usually the norm that after a successful trilogy, the following installment loses an element of what kept you captivated for the first three! Not here!

After finally going over the Kettlebell workouts and Challenges 4, it’s evolved, it feels more personal, and it’s actually improved so much that you wish the first three were like this one, but that’s also how training should be.  We learn as we train and we set targets and improve.

This book is more than just a how-to, it’s a guide with substance to help you along your journey.  Each workout is well thought out, even with suggestions on how to make the workouts more challenging or vice versa if you haven’t quite reached that level……yet!

This is what makes Cavemantraining different from the other authors/trainers out there, you don’t feel alone and there is also an option to be part of a community (inner circle)
I can’t wait to give these new workouts a try, can you?”

Chris Carrington

The book contains many under 20 and 30-minute workouts for people who are limited on time. Just grab your kettlebell, pick a 12-minute workout, and get your calorie burn in for the day. You will also get strategies and plans to incorporate these workouts into a long-term progression for certain goals. For those that are not yet familiar with all kettlebell techniques, the book also includes tips on form and technique plus common mistakes.

It’s very rare that a double kettlebell workout from this book can’t be performed with a single kettlebell and just performing the work on one side and then the other. Therefore, even if you have just one kettlebell, you can still complete the double kettlebell workouts and as you progress with your technique and strength, you can work your way up to double kettlebell work.

Each of these workouts has been designed and completed by myself, they have been completed by other Cavemantrainers, and many of our private members. In other words, they have been tested before they got to you.

When it comes to kettlebell challenges, usually, I include quite a few challenges in the book, this time, the book is full of workouts and I picked the best so that there was no need to include more than two challenges. There is so much info on one of the challenges that you really could spend the rest of your training days following the challenge and obtain some of the best results you’ve ever seen with your training. When I completed this challenge, I was in the best shape of my life.

FORM AND TECHNIQUE FIRST
WEIGHT AND REPS SECOND

Cavemantraining, creating workouts since 2009. We have made it our mission to do things differently from the start and go against the grain. We’re not stuck on one style or one way of doing things. We experiment, we analyze, we progress, and we create some of the best hybrid workouts out there.
Cavemantraining is a pioneer in the kettlebell world. We’ve designed over one thousand unique and original kettlebell workouts. Each one has been carefully designed with a goal in mind, so there’s something for everyone looking to improve their strength through kettlebells.

Since 2009, Cavemantraining has served over 18,000 online students, sold over 15,000 books, created videos with over 12 million views, and built online communities reaching over 150 thousand people. We hope you’ll allow us to be a part of your journey as you discover and learn everything there is about the kettlebell.

Who Will Benefit From Buying This Book?

Literally, anyone who has at least one kettlebell and is interested in some of the world’s best kettlebell workouts will benefit from buying this book. There are basic workouts, beginner workouts, complex, double kettlebell, and advanced exercises in this book, but it’s for everyone. I provide clear instructions on how to perform two-kettlebell workouts if you only have one bell, and I explain alternatives and progressions so that you can complete the workout and work your way up to the more advanced exercise when they are used.

This book is for those who are tired of performing boring workouts that just contain swings, presses, squats, and presses. This book is for those who want to venture further and expand their knowledge to see what’s truly available in the kettlebell world. It’s for people that want to benefit from endurance, cardio, strength, power, flexibility, mobility, hybrid workouts, and so much more exciting training.

Note that the ebook from our website has additional workouts that are not included in the Amazon version to keep the pages and printing costs down. But if you have bought a book from Amazon, enjoyed the book, and left a review, then you can email us to request a free digital copy.

Table of Contents

Introduction 4
Terms, Acronyms, And Definitions 11
Where To Start? 15
Generic Warm-up 16
Workout Index 18
Workouts 25
— BEGINNER WORKOUT 33
— OMINOUS 41
— BEAST 45
— Increasing Strength 48
— MURDERED BY SNATCH 53
— APEX 59
— INFINITY 63
— DEUS 67
— PREDATOR 73
— KRAVEN 77
— BABYLON 81
— BRUTUS 85
— TECHNOPOLIS 89
— MORDAX 91
— GOLIATH 95
— FEROX 99
— SPARTACUS 103
— ENIGMA 105
— KRIONAS 109
— THE ARGONAUT 113
— TROY 119
— NEFARIOUS 123
— ATHENS 127
— HYDRA 131
— SIGMA 135
— THESSALONIKI 139
— HECTOR 143
— NAUTILUS 147
— SAVAGE 151
— PAIN 155
— 28-DAY BURPEE AND SWING CHALLENGE 157
Exercises 176
— Kettlebell Double Arm Swing 176
— Kettlebell Swing 178
— Hip Hinge 182
— Kettlebell Squat 187
— Kettlebell Strict Press 192
— Overhead Position 197
— Kettlebell Halo 198
— Kettlebell Ribbons 199
— Kettlebell Split Stance Bent-Over Row 200
— Kettlebell Swing Clean 204
— Kettlebell Snatch 211
— Dead Clean 214
— Dead Snatch 217
— Curtsy Lunge 218
— Kettlebell Jerk 219
— Turkish Get-Up 220
— Hammer Curl 222
Overall Tips 227
Shoulder Mobility Work 228
Avoid Injury 233
Bonus Videos 237
Copyright And Sharing Workouts 238
Where To Next? 238
Additional Links 239
About the Author 240
What Has The Kettlebell Done For You? 243
THANKS 247
Kettlebell Communities 248

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