25High Intensity Kettlebelltrainerbundle.com/downloads/FRF-KBChronicles.pdf · FITNESS Kettlebell Chronicles 1.0 25High Intensity Kettlebell Spartan Workouts to Blast Fat, Build Muscle,

FITNESS

Kettlebell Chronicles 1.0

25 High IntensityKettlebell

Spartan Workouts to Blast Fat, Build Muscle,Get Ripped Like A Warrior

by Certified Kettlebell and Metabolic Trainer Funk Roberts

The

Metabolic, MMA, Finishers, Strength Endurance Cardio and Challenge Workouts

This manual is copyrighted by Marc “Funk” Roberts. All Rights Reserved.

No part of this manual may be reproduced or transmitted in any form or by

any means, electronic or mechanical, including photocopying, recording,

or by any information storage and retrieval system. Images, text, graphics,

and other intellectual property are protected by United States and

International Copyright Laws, and may not be copied, reprinted, published,

reengineered, translated, hosted, reproduced, or otherwise distributed by

any means without explicit permission. You may not copy, modify, create

derivative works of, publicly display or perform, republish, store, transmit,

or distribute any of the material in this video without the prior written

consent of Marc “Funk” Roberts. Fines start at $150,000 and include a

possible prison sentence upon conviction.

Copyright 2016

MEDICAL DISCLAIMERPlease Note: The recommendations in this and any other document are

not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity.

This program is designed for healthy individuals 18 years and older only. The

information in this document is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. Marc “Funk”

Roberts, or anyone associated with Funk Roberts Fitness Ltd advises readers to

take full responsibility for their safety and know their limits.

Before partaking in the exercises in this or any other program, be sure that

your equipment is well-maintained, and do not take risks beyond your level of

experience, aptitude, training and fitness.

The exercises and dietary programs in this book are not intended as a substitute

for any exercise routine or treatment or dietary regimen that may have

been prescribed by your physician. Don’t lift heavy weights if you are alone,

inexperienced, injured, or fatigued. Don’t perform any exercise unless you have

been shown the proper technique by a certified fitness trainer or certified

strength and conditioning specialist. Always ask for instruction and assistance

when lifting. Don’t perform any exercise without proper instruction.

Always do a warm-up prior to any exercise including but not limited to interval

training. See your physician before starting any exercise or nutrition program. If

you are taking any medications, you must talk to your physician before starting

any exercise program, including but not limited to Funk Roberts Fitness.

If you experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician immediately. You must

have a complete physical examination if you are sedentary, if you have high

cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are

over 30 years old.

Please discuss all nutritional changes with your physician or a registered

dietician. If your physician recommends that you don’t use this or any other

program, please follow your doctor’s orders.

WAIVER & RELEASE OF LIABILITY(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS

MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS

INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY

EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR

BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL,

I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY

FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY

PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR

EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND

ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR

TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION

IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW

I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR

RELATED CAUSES OF ACTION AGAINST FUNK ROBERTS FITNESS OR

FUNK ROBERTS, FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES

TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION

OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL

OR VIDEO LIBRARY. I FURTHER AGREE TO RELEASE, INDEMNIFY AND

HOLD FUNK ROBERTS FITNESS OR FUNK ROBERTS FROM ANY LIABILITY

WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR

ANY INJURIES, LOSSES OR DAMAGES.

© 2016. Funk Roberts Fitness The Kettlebell Chronicles 1.0 // www.funkrobertsfitness.com 01

FITNESS Kettlebell Chronicles 1.0

The

INTRODUCTION

For me Kettlebell Training has been life changing. From my own body

transformation, to KB Certification, to running KB seminars and creating the most

popular Kettlebell program for Combat Athletes.

The kettlebell has been and still is a main staple in my life over the past 8 years. The

major reason why is that the kettlebell works…PERIOD!

There is no other piece of equipment in the world that is as versatile as the

kettlebell and if I was on a desert island and had to bring one piece of equipment it

would be the kettlebell.

Whether you want to increase strength, improve cardio, build lean muscle, increase

your cardio, be more mobile, dynamic and explosive. Then grab a kettlebell, learn

the exercises, and watch the results pour in.

But I digress, because if you are reading this right now, then you already know the


The

power of the kettlebell and you just want to add workouts to your training or to sue

with your clients and athlete.

On the following pages you will get 26 kettlebell specific workouts that have been

compiled from my YouTube pages and have video links attached to each one.

You will get a slew of different workouts from metabolic HIIT circuits, to MMA

workouts, Finishers, Strength endurance and challenges.

Use these however you wish to help transform your body, improve your strength

and conditioning or get into the best shape of your life.

If you are a trainer or coach then enjoy these workouts with your clients or get

ideas and build your own.

Hope you enjoy these workouts, and don’t worry there is a Kettlebell Chronicles

2.0 is coming soon.

HOW TO USE THIS RESOURCE This resource has 25 kettlebell workout circuits that can be used over and over

again throughout the year to help you reach success. Each workout also has a link

to the demo video you can see on my YouTube Channel.

Anyone can use these workouts – men and women, beginners to advanced fitness

enthusiasts, workout geeks, sports and combat athletes, weekend warriors, people

who want to lose weight, Personal Trainers can use these workouts with clients,

coaches and gym owners.



The

THE KETTLEBELL CHRONICLES1. TRX-KETTLEBELL-MED BALL WORKOUT

http://tinyurl.com/hcvbz64

Funk Roberts performs a Metabolic TRX, Kettlebell and Med Ball workout. This

workout is perfect for MMA Athletes or those people that want to increase strength,

explosive power, muscular endurance, cardio, balance, stability and core strength.

METABOLIC KETTLEBELL TRX MED BALL CIRCUIT

Perform each exercise for 60 seconds of work followed by 15 seconds rest

Rest for 2 minutes and repeat for 3 rounds.

# EXERCISE VOLUME 1 2 3

1TRX Burpees Right - Balance, Strength,

power and endurance60s, 15s rest

2Two Arm Kettlebell Swing - Lower Body,

explosive power60s, 15s rest

3TRX Burpees Left - (EXPLODE OFF THE

FRONT LEG) Stability60s, 15s rest

4Med Ball One Arm Wall Throws - Right -

Hip Rotation, Twist, Push Exercise60s, 15s rest

5Med Ball One Arm Wall Throws - Left -

Generate power from the hips60s, 15s rest

6TRX Bridges - Explosive power, hips,

glutes and core60s, 15s rest

7One Arm Kettlebell Thrusters Right -

Strength, power, cardio, legs, 60s, 15s rest


http://tinyurl.com/hcvbz64


The

8TRX Atomic Push Ups - Upper Body,

Balance, stability, core, 60s, 15s rest

9

One Arm Kettlebell Thrusters Left

- explosive, shoulder strength and

endurance

60s, 15s rest

10KB Cossack Lunge - flexibility, lateral

movement, core strength60s, 15s rest

2. KETTLEBELL FINISHER WORKOUT 5 MINUTE LADDER FINISHER

https://youtu.be/baTyu7s82w0

HOW TO PERFORM THIS KETTLEBELL FINISHER

Complete the following ladder circuit for 5 minutes resting briefly only when

needed. Set up 3 different weighted kettlebells in front of one another (make sure

they increase in weight)

For example – 12kg-16kg-24kg You will perform 1 rep of each movement one after

the other using one arm and immediately switching to the other.

Once you have finished, move up to the next weight and repeat the sequence.

When you have finished the final kettlebell in the ladder, then go back down to the

next weight and continue in the fashion moving up and down the weights until 5

minutes is complete.

# EXERCISE

1 1-Arm Kettlebell Snatch-Press

2 1 Arm Clean and Press


https://youtu.be/baTyu7s82w0

3. KETTLEBELL WORKOUT CHALLENGE 300 SNATCH ‘N’ SWING KETTLEBELL CHALLENGE

https://youtu.be/V25vbr4PN64

300 SNATCH ‘N’ SWING KETTLEBELL CHALLENGE

Start with 50 Snatches, any combination you want.

Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One Hand

Swings and end with 100 Two Hand Swings.

This challenge should be done as fast as possible.

This will be tough so try to improve every time you try it!

Prescribed weight for this one -- 24k for guys, 16k for the ladies.

# EXERCISE VOLUME

1 KB Snatches 50 reps

2 Hand-to-Hand KB Swings 50 reps

3 One Hand KB Swings 100 reps

4 Two Hand KB Swings 100 reps


The


https://youtu.be/V25vbr4PN64


The

4. KETTLEBELL HYBRID STRENGTH WORKOUT

http://tinyurl.com/zx77lzs

KETTLEBELL-BODYWEIGHT HYBRID STRENGTH WORKOUT

ROUND EXERCISE VOLUME 1 2 3 4

1 Kettlebell Swings 50 reps

2Double KB Squat to Overhead Press 35s, rest 10s

Resistance Band Pull-Apart 35s, rest 10s

3 (5 mins total)

Racked Front Lunge 8reps

Inverted Body Weight Row 8reps

4Kettlebell Floor Press 35s, rest 10s

Triceps Bombers 35s, rest 10s

5

Jumping Lunge10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Plyo Clapping Push Ups10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Instructions:

Round 1: Warm Up Round of 3 sets of 50 KB swings

Round 2: Do as many reps as you can of each exercise for: 35 ... rest for :10

between moves ... and repeat the sequence three times.

Round 3: Set your timer for five minutes. Do eight reps of each exercise. Get as

many rounds as you can of the two moves in five minutes. You should be able to

get four rounds of each EASY! ;)


http://tinyurl.com/zx77lzs


The

Round 4: Do as many reps as you can of each exercise for :35 ... rest for :10

between moves ... and repeat the sequence three times

Round 5: Start with 10 reps of each exercise. When you’re done with that, move to

9 of each. Then eight. Then seven. All the way down to one, as fast as possible.

5. KETTLEBELL BODYWEIGHT WORKOUT – BO/FUNK KNOWS SQUATS

http://tinyurl.com/ju75rfs

KETTLEBELL BODYWEIGHT HYBRID FINISHER BO FUNK KNOWS SQUATS (16KG)

Perform each exercise one after the other for one round with no rest in between.

# EXERCISE VOLUME

1 KB Goblet Squats 10 reps

2 Prisoner Squats 20 reps

3 One Arm Kettlebell Overhead Press 5 per side

4 Staggered KB Rows 5 per side

5 Reverse Goblet Lunge 10 per leg

6 Jump Squats 10 reps


http://tinyurl.com/ju75rfs

6. BJJ KETTLEBELL WORKOUT

http://tinyurl.com/j6fe3td

KETTLEBELL WORKOUT FOR BJJ, GRAPPLERS & WRESTLERS

Density Complex Conditioning Circuit. Set your timer for 20 minutes and complete

AMRAP (As Many Reps As Possible).

# EXERCISE VOLUME

1a Turkish ManMakers (each arm) each arm

1b Chin Ups (dead hang) - 5 reps 5 reps

7. KETTLEBELL WORKOUT FOR MUAY THAI, BOXING, KICKBOXING, JUDO, KARATE AND MMA

http://tinyurl.com/hzph5nq

STRENGTH WORKOUT

Perform each exercise for the prescribed reps for 3 sets each


1 Alternating Renegade Row 10 per arm

2 KB Goblet Pistol Squat 5 per leg

3 Figure 8 Uppercuts 10 per side


The


http://tinyurl.com/j6fe3td

http://tinyurl.com/hzph5nq

CONDITIONING CIRCUIT

Perform each exercise for one-minute intervals each one after the other. Rest for

90 seconds and repeat for 3-5 rounds.

# EXERCISE VOLUME 1 2 3 4 5

1 One Arm Kettlebell Swings (L) 60s, 90s rest

2 Push Ups 60s, 90s rest

3 One Arm Kettlebell Swings (R) 60s, 90s rest

8. KETTLEBELL WORKOUT FOR CONDITIONING

http://youtu.be/5Bi37CyeRsM

KETTLEBELL CONDITIONING WORKOUT FOR MMA(SINGLE KETTLEBELL CIRCUIT)

Perform as many reps as possible for each exercise one after the other for 45

seconds of work, followed by 15 seconds rest.

Rest for 2 minutes and complete 4 full rounds.

(Note for exercises with one side switch side in the next round)

# EXERCISE VOLUME 1 2 3 4

11.5 stance swings

Rd 1-3 (R) Rd 2-4 (L)45s, 15s rest

2Single Leg Deadlifts

Rd 1-3 (R) Rd 2-4 (L)45s, 15s rest

3 Goblet Squats 45s, 15s rest


The


http://youtu.be/5Bi37CyeRsM

4Clean and Press

Rd 1-3 (r) Rd 2-4 (L)45s, 15s rest

5One Arm Step Ups

Rd 1-3 (r) Rd 2-4 (L)45s, 15s rest

6 2 Arm Kettlebell Swings 45s, 15s rest

7Renegade Row

Rd 1-3 (r) Rd 2-4 (L)45s, 15s rest

9. KETTLEBELL TRAINING FOR STRENGTH ENDURANCE

http://tinyurl.com/hjokn9j

KETTLEBELL COMPLEX CIRCUIT - I used a 20KG Kettlebell

Perform each exercise one after the other with no rest and without putting down

the kettlebell for the right arm. Complete the prescribed reps and repeat right

away for the left arm.

Rest for 2 minutes and complete 4-5 sets. OR Continue for 20 minute density

circuit.


1 Snatch 5 reps

2 Clean & Press 5 reps

3 Squat 5 reps

4 Swing 5 reps


The


http://tinyurl.com/hjokn9j

10. METABOLIC KETTLEBELL BODYWEIGHT WORKOUT

http://tinyurl.com/jzlxjj3

Perform each exercise for the prescribed reps one after the other with minimal rest

in between. Use challenging weight and focus on form.

Ensure that you warm up prior to and stretch after this workout

Get It Done!

# EXERCISE VOLUME

1Two hand KB swings (24k-36K for men, 16k-24K for

women) 100 reps

2 Push Ups 50 reps

3 Reverse Lunges (each step counts as one rep) 100 reps

4Knee-to-Elbow Mountain Climbers

(one rep each leg counts as one rep)50 reps

5 Bodyweight Squats 100 reps

6 KB Presses 25 per side

7 Double KB Rows 50 reps

11. KETTLEBELL WORKOUT - MORE KOW BELLS WORKOUT

http://tinyurl.com/zkmjsuq

10-20 MINUTE CIRCUIT

Complete two - four rounds of this circuit as quickly as possible. Take breaks as

needed (but try to take them at the bottom of the round)


The


http://tinyurl.com/jzlxjj3

http://tinyurl.com/zkmjsuq

# EXERCISE VOLUME 1 2 3 4

1 Double KB Swings 20 reps

2 Kettlebell Snatch Right 10 reps

3 Push Ups 20 reps

4 Kettlebell Snatch Left 10 reps

5 Seesaw Press 20 reps

12. ULTIMATE KETTLEBELL WORKOUT (10 MIN HIIT CIRCUIT)

http://tinyurl.com/hhsx2ap

FITNESS FRIDAY WORKOUT

Perform each exercise for 45 seconds of work followed by 15 seconds rest.

Complete 2 rounds with no rest in between. Total Time = 10 Minutes

# EXERCISE VOLUME 1 2

1 Alternating Suitcase to One Arm Swings 45s, 15s rest

2 Snatches (Right) 45s, 15s rest

3 Goblet Thrusters 45s, 15s rest

4 Snatches (left) 45s, 15s rest

5 Goblet Reverse Lunges 45s, 15s rest


The


http://tinyurl.com/hhsx2ap

13. KETTLEBELL MMA WORKOUT - UNBREAKABLE

http://tinyurl.com/grxh2ra

Perform each exercise for 45 seconds followed by 15 seconds rest

Rest for 2 minute and repeat for 3 rounds


1 Bottoms Up KB Swings R 45s, 15s rest

2 Bottoms Up Kettlebell Swings L 45s, 15s rest

3 Goblet Squat 45s, 15s rest

4 Single KB Floor Press Left 45s, 15s rest

5 Single KB Floor Press Right 45s, 15s rest

6 KB Snatch Right 45s, 15s rest

7 KB Snatch Left 45s, 15s rest

8 Reverse Pass Through Lunges 45s, 15s rest

9 Clean and Press Right 45s, 15s rest

10 Clean And Press Left 45s, 15s rest

14. KETTLEBELL METABOLIC MMA WORKOUT

http://tinyurl.com/hqbvebl

10 Exercise Circuit - Complete 3 Full Rounds - 36 Minutes

Perform each exercises in succession for 45 seconds of work followed by 15

seconds rest. You will do as many reps as you can, in that duration, then move on


The


http://tinyurl.com/grxh2ra

http://tinyurl.com/hqbvebl

to the next exercise After you complete all 10 exercises or one round in succession

you will rest for 2 minutes. Then repeat 2 more times.

KETTLEBELL MMA WORKOUT #4


1 ALTERNATE SOTS PRESS 1:46 45s, 15s rest

2 FIGURE 8 AND HOLD 2:07 45s, 15s rest

3TRIPOD KETTLEBELL ROWS - ALT 5

PER SIDE 2:2245s, 15s rest

4OVERHEAD KETTLEBELL LUNGE TO

LEFT 2:4245s, 15s rest

5OVERHEAD KETTLEBELL LUNGE TO

RIGHT 2:5645s, 15s rest

6KETTLEBELL BOTTOM-DOWN

PUSHUPS 3:1145s, 15s rest

7 ALTERNATE BOTTOMS UP SWING 3:21 45s, 15s rest

8 RUSSIAN TWISTS 3;42 45s, 15s rest

9 GOBLET SQUAT 3:52 45s, 15s rest

10 MEET THE QUEENS 4:02 45s, 15s rest


The


15. SPARTAN KETTLEBELL WORKOUT

http://tinyurl.com/guy8omu

10 Exercise Circuit - Complete 3 full circuits



to the next exercise. After you complete all 10 exercises or one circuit in succession

you will rest for 2 minutes. Then repeat 2 more times.

SPARTACUS KETTLEBELL(KB) WORKOUT FOR STRENGTH - NO REST FOR THE WICKED

Suggested Weight: Men use 16-24kg Women 8-16kg - But use a challenging

kettlebell weight


1 2 ARM SWING-CATCH AND SQUAT 1:33 45s, 15s rest

2 KB CLEAN AND PRESS - LEFT 1:52 45s, 15s rest


4 KB CLEAN AND PRESS - RIGHT 2:27 45s, 15s rest

5 ONE ARM SWINGS - LEFT 2:45 45s, 15s rest

6 TURKISH GET UP - LEFT 2:56 45s, 15s rest

7 ONE ARM SWINGS - RIGHT 3:21 45s, 15s rest

8 TURKISH GET UP - RIGHT 3:33 45s, 15s rest

9 KB WINDMILL - LEFT 4:02 45s, 15s rest

10 KB WINDMILL - RIGHT 4:20 45s, 15s rest


The


http://tinyurl.com/guy8omu

16. KETTLEBELL “KAMIKAZE” WORKOUT

http://tinyurl.com/z6ltzv8

Perform each exercise for 50 seconds followed by 10 seconds rest.

Rest for 2 minutes and repeat for 3-5 rounds.


1KB Suitcase to Regular Swings

– Right50s, 10s rest

2KB Suitcase to Regular Swings

– Left50s, 10s rest

3 Wide Stance KB Rows – Right 50s, 10s rest

4 Wide Stance KB Rows – Left 50s, 10s rest

5One Arm KB Deadlift Burpees

–Right50s, 10s rest

6One Arm KB Deadlift Burpees

–Left50s, 10s rest

7 Rotational KB Cleans – Right 50s, 10s rest

8 Rotational KB Cleans – Left 50s, 10s rest


The


http://tinyurl.com/z6ltzv8

17. “300 WORKOUT” KETTLEBELL CHALLENGE

https://youtu.be/ke2q5YJwvLA

KETTLEBELL MELTDOWN 300 CHALLENGE

FUNK’S WEIGHT AND TIME - 40LBS KB - 16:03MIN

TIME AND WEIGHT TO BEAT - 24KG - 11:19MIN

Start your timer and perform each exercise for the prescribed reps...do not move

onto the next exercise until you have completed the reps. (Use a challenging

weight and learn the kettlebell techniques before attempting this workout.)

# EXERCISE VOLUME

1 V-UPS 4:29 25 reps

2 SNATCHES (25 PER SIDE) 4:47 50 reps

3 PUSHUPS 5:20 25 reps

4 SWINGS 5:37 50 reps

5 BURPEES 6:02 50 reps

6 CLEAN AND PRESS (25 PER SIDE) 6:23 50 reps

7 MOUNTAIN CLIMBERS (50 PER LEG) 7:11 50 reps


The


https://youtu.be/ke2q5YJwvLA

18. KETTLEBELL WORKOUT FOR MMA

https://www.youtube.com/watch?v=W7wUzWDtrkA

FUNKMMA MMA WORKOUT #2

1 ROUND = PERFORM AS MANY REPS YOU CAN OF EACH EXERCISE FOR 30

SECONDS WITH NO REST IN BETWEEN. THEN REST FOR 90 SECONDS AND

COMPLETE ANOTHER ROUND

SKIPPING WARM UP - 2-5 minutes

AROUND THE BODY 10 reps clockwise 10 reps counter clockwise

HALOS 10 reps clockwise 10 reps counter clockwise

# EXERCISE VOLUME

1 ONE ARM KETTLEBELL SWINGS RIGHT 30 sec

2 ONE ARM KETTLEBELL SWINGS LEFT 30 sec

3 PASS - PASS - PASS - SHOOT 30 sec

4 SQUAT AND PRESS RIGHT 30 sec

5 SQUAT AND PRESS LEFT 30 sec

6 STANDING TRICEPE EXTENSIONS 30 sec

7 FIGURE EIGHTS 30 sec

8 HALF SQUAT BICEPS CURLS 30 sec

9 KETTLBELL SQUAT AND KICK ALTERNATE 30 sec

10 BENT-OVER ROWS RIGHT 30 sec

11 BENT OVER ROWS LEFT 30 sec

12 CATCHER CALF RAISES 30 sec


The


https://www.youtube.com/watch?v=W7wUzWDtrkA

13 WOODCHOPPERS RIGHT 30 sec

14 WOODCHOPPERS LEFT 30 sec

15 WINDMILLS RIGHT 30 sec

16 WINDMILLS LEFT 30 sec

Try this workout twice a week and I guarantee you will see a major difference in

your body within 4 weeks. I used 35 and 30 pound kettlebells for this workout.

19. MMA KETTLEBELL WORKOUT V3

https://youtu.be/Nh-FLfO5-vw

Perform 1 minute of one kettlebell exercise followed by a skipping interval of 1 minute

# EXERCISE VOLUME

1 Around the World 60 sec

Skipping 60 sec

2 2 Arm Kettlebell Swings 60 sec

Skipping 60 sec

3 One Arm Kettlebell Swing R 60 sec

Skipping 60 sec

4 One Arm Kettlebell Swing L 60 sec

Skipping 60 sec

5 Clean And Press R 60 sec

Skipping 60 sec


The


https://youtu.be/Nh-FLfO5-vw

6 Clean And Press L 60 sec

Skipping 60 sec

7 High Pulls R 60 sec

Skipping 60 sec

8 High Pulls L 60 sec

Skipping 60 sec

9 Snatch Right 60 sec

Skipping 60 sec

10 Snatch Left 60 sec

Skipping 60 sec

20. KETTLEBELL MMA WORKOUT

https://youtu.be/XUZ5fgpGKXY

Perform each exercise for 30 seconds

Beginner - rest 30 seconds btw exercises complete 2 Rounds

Moderate - no rest between exercises - 90 sec rest -3 Rounds

Advanced - no rest between exercises - 90 sec rest -5 Rounds


1 KB Around the Head (HALOS) 30 sec

2 KB Alternate Swings 30 sec

3 DBL KB Squat 30 sec

4 KB Cleans Right 30 sec


The


https://youtu.be/XUZ5fgpGKXY

5 KB Cleans Left 30 sec

6 Kb Renegade Row 30 sec

21. BEGINNER KETTLEBELL WORKOUT

https://youtu.be/i3o5mQYd1wU

Perform 2-3 sets of each exercise with 30 second rest between sets. Gals start with

8kg or 12kg, Guys start with 16kg or 20kg

NOTE: 10/10 means 10 reps one way and then 10 reps the opposite way


1 KB Around the Body 10/10 reps, 30s rest

2 KB Around the Head 10/10 reps, 30s rest

3 KB Standing Pullovers 10 reps, 30s rest

4 KB Catcher Squat (low) 10 reps, 30s rest

5 KB Alternate Bottoms Up 10/10 reps, 30s rest

22. KBELL FIGHTERS WORKOUT #4

https://youtu.be/SlWbZVGbVKk

Perform 3-5 rounds of 50 seconds of work followed by 10 sec transition

Complete all 5 exercises for 1 round then rest for 2 minutes.


The


https://youtu.be/i3o5mQYd1wU

https://youtu.be/SlWbZVGbVKk


1 KB Side Swings 5 per side 50s, 10sec rest

2 DB KB High Pull 50s, 10sec rest

3KB Side-to-Side Drop

Lunges (Meet the Queens)50s, 10sec rest

4 KB Alternate Floor Press 50s, 10sec rest

5 Skipping 50s, 10sec rest

23. KBELL FIGHTERS WORKOUT #2

https://youtu.be/3FovznvWAqk

Perform 3-5 rounds of 50 seconds of work followed by 10 sec transition

Complete all 5 exercises for 1 round then rest for 2 minutes


1 KB Bottoms Up Swings 50s, 10sec rest

2 Double KB Cleans 50s, 10sec rest

3Reverse Lunge and KB

press50s, 10sec rest

4 KB Bear Crawls 50s, 10sec rest

5 Skipping 50s, 10sec rest


The


https://youtu.be/3FovznvWAqk

24. KETTLEBELL UPPER BODY WORKOUT

https://youtu.be/UEiKMH2Enm4

Perform each exercise in the circuit then repeat for 1 round

Rest 90 seconds and perform a total of 3 rounds


1 Kettlebell Upper Body 20s, 10s rest

2 Clean and Press (L) 20s, 10s rest

3 Clean and Press (R) 20s, 10s rest

4 Woodchop (L) 20s, 10s rest

5 Woodchop (R) 20s, 10s rest

6 One arm Row(R) 20s, 10s rest

7 One arm Row(L) 20s, 10s rest


The


https://youtu.be/UEiKMH2Enm4

25. SPARTAN KETTLEBELL WORKOUT FOR STRENGTH - “NO REST FOR THE WICKED”

https://youtu.be/bMxwbCAIhOw

10 Exercise Circuit - Complete 3 full circuits



to the next exercise

After you complete all 10 exercises or one circuit in succession you will rest for 2

minutes. Then repeat 2 more times.

Suggested Weight: Men use 16-24kg Women 8-16kg - But use a challenging

kettlebell weight



2 KB CLEAN AND PRESS - LEFT 1:52 45s, 15s rest


4 KB CLEAN AND PRESS - RIGHT 2:27 45s, 15s rest

5 ONE ARM SWINGS - LEFT 2:45 45s, 15s rest

6 TURKISH GET UP - LEFT 2:56 45s, 15s rest

7 ONE ARM SWINGS - RIGHT 3:21 45s, 15s rest

8 TURKISH GET UP - RIGHT 3:33 45s, 15s rest

9 KB WINDMILL - LEFT 4:02 45s, 15s rest

10 KB WINDMILL - RIGHT 4:20 45s, 15s rest


The


https://youtu.be/bMxwbCAIhOw

26. KETTLEBELL TABATA FINISHER

https://www.youtube.com/watch?v=9EduEmT59-U

Follow Along Kettlebell Swing Workout. Perform 8 rounds. 20 seconds of work, 10

seconds rest, 4 minutes total.

# EXERCISE VOLUME 1 2 3 4 5 6 7 8

1One Arm Alternating

Kettlebell Swings20s, 10s rest


The


https://www.youtube.com/watch?v=9EduEmT59-U


The


MEET FUNK ROBERTS

Funk Roberts, President and Owner of Funk Roberts Fitness,

is a former Professional Beach Volleyball player turned Fitness

trainer. Funk is an online fat loss expert that helps thousands

of people worldwide burn unwanted fat while building lean

muscle through his website, videos, articles, media and fitness

products.

Funk is a Certified Metabolic Training Expert, Kettlebell

Specialist, Mixed Martial Arts Conditioning Coach, Celebrity

Fat Loss Expert and Personal Trainer. He was just named one

of America’s Premiere Experts and will be seen on ABC, NBC,

CBS and Fox TV Affiliates in the summer of 2013.

Funk has been a featured trainer in a few fitness training

DVD’s and has produced his own online products such as,

Elite Strength and Conditioning for Combat Athletes, Funk’s 6

Week Jump Training Program and the newly launched Spartan

Training System 10 Week Fat Loss Program.

Funk is passionate about helping people transform their

body and educate them on how to lead a healthy lifestyle. His

mission is to help 500,000 people by 2014 change their life’s

using fitness, nutrition and motivation.

His over 30 years of training, expertise, research and experience has made the difference in helping others

change their lives for the better.

Funk has a following of over 40,000 subscribers to his websites, along with 36,000 YouTube subscribers and

over 40,000 fans on Facebook and communicates with them on a daily to weekly basis.

He continues to learn and improve his skills so that he can supply the best information and contribute to

the fitness community and help people make a difference in their lives.

At a young 45 years old, Funk is married and has 2 older children. His passion is training men, women,

teens and athletes, helping people transform their lives, travelling and spending time with his wife and

family.

AS SEEN ON:


SOCIAL MEDIA

Funk Roberts Fitness Blog : http://www.funkrobertsfitness.com

MMA Strength & Conditioning Workouts : http://www.funkmma.com

YouTube : http://www.youtube.com/user/marcroops?feature=mhee

Facebook : https://www.facebook.com/funkrobertsfitness

Twitter : @FunkMMA

HOW TO REACH FUNK ROBERTS

OTHER PROGRAMS

Funk Roberts Spartan Training System 10 Week Program: http://www.10weekfatloss.com

Funk Flex Elite Strength and Conditioning for Combat Athletes: http://www.funkflexmmaworkouts.com

50 Shades of Burpees: http://www.fiftyshadesofburpees.com

Kettlebell For Fighters 6 Week Program: http://kettlebellforfighters.com

http://www.10weekfatloss.com

http://www.funkflexmmaworkouts.com

http://www.fiftyshadesofburpees.com

http://kettlebellforfighters.com


Gauntlet Workouts: http://spartaworkouts.com/GauntletWorkouts.html

Funk Flex Heavy Bag Conditioning Program: http://www.funkflexheavybag.com

Funk 6-Week Jump Training Program: http://www.funkjumptraining.com

Beastmode Bodyweight 4-Week Program: http://spartaworkouts.com/bodyweightforfighters.html

http://spartaworkouts.com/GauntletWorkouts.html

http://www.funkflexheavybag.com

http://www.funkjumptraining.com

http://spartaworkouts.com/bodyweightforfighters.html

Documents

25High Intensity Kettlebelltrainerbundle.com/downloads/FRF-KBChronicles.pdf · FITNESS Kettlebell Chronicles 1.0 25High Intensity Kettlebell Spartan Workouts to Blast Fat, Build Muscle,