Day 2: Kettlebell Core Strength & Ballistics Workout

Day 2 of the Fitness Is Function Workout Program involves a series of kettlebell exercises alternating between ballistic exercises and core strength exercises.

Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 2 of 28

Day 2: Kettlebell Core Strength & Ballistics Workout Video:

Day 2: Kettlebell Core Strength & Ballistics Workout Instructions:

Perform each mini circuit with no rest in between exercises and 30-60 sec between circuits/sets for set A, B, C, and D. Rest 30 seconds between each Happy Ending (HE) set.

A1: Alternating Kettlebell Clean - 3-5 x 20
A2: Kettlebell Ab Extension - 3-5 x 20
B1: Alternating Kettlebell High Pull - 3-5 x 20
B2: Kettlebell Overhead Sit Up  - 3-5 x 20
C1: Alternating Kettlebell Swing - 3-5 x 20
C2: Kettlebell Ab Twist - 3-5 x 20
D1: Alternating Kettlebell Snatch - 3-5 x 20
D2: Kettlebell Around the Body - 3-5 x 20
HE: Kettlebell Jerk - 4 x 30sec ES

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Comments (4)

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written by JNFT1918, September 05, 2012

Thank you so much for this program. I just recently finished the Full Body Blitz Kettlebell Workout Plan and was on the look for something new. I am fairly new to unconventional training, this website along with the magazines are freaking amazing. Again thank you for this and please keep them coming!

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written by kryan0, September 05, 2012

Another great routine Mark! Did the workout with 35kb at 3 sets throughout. Hope to work up to my 53lbs later into the month or next.

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written by MacNab, September 07, 2012

Had to scale again halfway thru. Did it with 24kg up until halfway thru the high pulls so I did 10x24kg then 10x16kgs per circuit for the rest of the high pulls. Callouses started to feel like they might rip after first round of snatches so scaled to my much smoother 16kg. Should you try and up the weight on the jerk...32kg? I feel like my form gets sloppy with medium weight on a jerk. Was drenched in sweat and felt. Great Program! Mark this is awesome stuff!!!

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written by mtmcgill, November 19, 2012

Mark - great workout as usual... I have a similar problem to MacNab, with the snatch my calluses at the beginning of my middle two fingers literally bleed, so I have to stop the workout! I have tried wrapping my hands in medical tape which kind of works but i cant help think that the technique must be incorrect, any thoughts?
Also, when completing the jerk, again i get bad bruising on my forearms where the kettlebell rests, surely this is due to bad techniques?
Any help would be appreciated before i totally destroy my hands and arms!!!!
Cheers
Mark

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