###### tags: `fww-live` `training-plan`

# Strong Kettlebell Training Plan

**Expect Weekly:**
- Training Tip, Mindset
- Fit Quickies
- Nutrition Tip/Quickie
- Assessment Workout
- Workout Recommended Schedule

**Videos We Need To Make:**
1. Link To Kettlebell Clinic
2. How To Choose Weight(s)
3. What equipment do we recommend (and links)?
- Foam roller
- Kettlebells: a heavy, medium and lighter. Recommended: 26/35/53lb (Kilo: 14/16/23)
- Jump rope, if you have space
4. How important it is to use us. Don't be afraid to ask for help, or just check in. A move not feeling right? Take a video of yourself and share on the page. Dan and I will be happy to offer reviews. We love hearing from you!
---

## WEEK 1:
**Mindset Reminder:**

"Build a strong mindset... the body will follow."

Don't give up.

### Mindset Challenge:

- [ ] Make a promise to yourself to complete this plan once you start. Create a post on the group page announcing your start date and any goals you have to help with accountability.
- [ ] Comment on every workout you do, whether live or not. Let us know you did the workout, how it felt, and any questions.

**Nutrition Challenge:**

Food is fuel for this challenge. We're jumping right in to make sure your nutrition matches your goals.

- [ ] Calculate the recommended amount of protein your body needs by taking your body weight and multiplying it by 0.8 and 1.0. This is your recommended range.
- [ ] Take a few days to play with food tracking, like My Fitness Pal, to see what it takes to eat within this range.
- [ ] Aim to hit the protein range most days of the week for the next 8 weeks. Don't focus on fat or carbs right now. Just aim for protein.

### Fitness Challenge:

You have two goals this week..
1. Complete your training via the training plan.
2. Complete the assessment workout. This will be done 3 times:
- Now (at the beginning)
- At week 4 (halfway)
- And at week 8

Assessments workouts help to see improvements, encourage you to push a little harder and make things a bit more fun!

**Assessment Workout**

**#1: Snatch Test: How many in 5 minutes?**
Switch hands when you want and track the TOTAL number of reps you achieved in the 5 minutes. Also note what weight you used.
- [ ] KB Weight Used: ___
- [ ] Score: ___

**#2: Complete 2 Rounds For Time:**
- 20 Kettlebell Swings
- 10 Right Cleans
- 5 Racked Right Squats
- 20 Alternating Swings
- 10 Left Cleans
- 5 Racked Left Squats
- [ ] KB Weight Used: ___
- [ ] Time: ___

**#3: KB Strength:**
Use a weight that's tough but not impossible to do things such as strict presses.

Complete each exercise for as many reps as possible. When form fails, stop. Record how many reps you were able to do.
- **Strict Presses/Arm (No knee bend)**
- [ ] KB Weight: ___
- [ ] Reps: ___
- **Goblet Squats**
- [ ] KB Weight: ___
- [ ] Reps: ___

**WEEK 1 Training Plan:**

- [ ] Assessment Workout
- [ ] Strong Full
- [ ] Leg 30 + Coaching
- [ ] Rest Day
- [ ] Kettlebell 30 + Coaching
- [ ] Stretch Session
- [ ] Rest

Total Workouts: 4

You do not have to do them live. But do them in this order.

----------
## WEEK 2:
**Mindset Reminder:**

If you don't have a mini hesitation when you pick up your weights for a workout... you're likely not challenging yourself.

Dripping in sweat during a workout isn't an indicator of change inducing effort.

Giving yourself a pep talk halfway through a workout to remind yourself you can do it is.

### Mindset Challenge:

- [ ] Why is it important for you to complete this plan?

### Nutrition Challenge:

Continue with the protein.

Next, we're adding hydration.

Around 80% of women don’t consistently drink enough water for ultimate health and hydration.

Drink at least 2 liters of water/day.
If that’s easy, aim drink 3 liters per day.

- [ ] Monday
- [ ] Tuesday
- [ ] Wednesday
- [ ] Thursday
- [ ] Friday
- [ ] Saturday
- [ ] Sunday

### Fitness Challenge: Perfect Your Swings

Complete 50 start/stop swings on the following days:

- [ ] Monday
- [ ] Wednesday
- [ ] Friday
- [ ] Saturday or Sunday

Not sure what start/stop swings are? [Watch Here](https://www.youtube.com/watch?v=npNSNBMP3qg&t=39s).

### WEEK 2 Training Plan:

- [ ] Interval Monday: Full
- [ ] Strong 30 + Coaching Session
- [ ] Kettlebell Full (Previous week)
- [ ] Kettlebell 30 + Coaching
- [ ] Stretch Session*

Total Workouts: 4

----------
## WEEK 3:

### Mindset Reminder:

You’ll have days when you try to talk yourself out of getting your workout done.

Have a plan in place to tell that voice to hush.

### Mindset Challenge:

Follow these steps before workouts to ensure you’re set for success.

- [ ] Lay out your clothes the day before. Even if you workout later in the day.
- [ ] Schedule your workout like any other important appointment.
- [ ] Comment on workouts before starting to say you’re doing it now/later. If you're doing it live, say, “hey! I’m here!’

### Nutrition Challenge:

**Get your micros!**

Macro nutrients are very popular, but what about micros? The vitamins, minerals, antioxidants, etc you get through food.

* **For the ultimate dose of micros, can you eat 1+ cups of vegetables with every meal this week?**

- [ ] Monday Veggies
- [ ] Tuesday Veggies
- [ ] Wednesday Veggies
- [ ] Thursday Veggies
- [ ] Friday Veggies
- [ ] Saturday Veggies
- [ ] Sunday Veggies

### Fitness Challenge:

* **Clean Practice:** On the days below, complete the following mini-clean workout:

10 Right Cleans
10 Left Cleans
10 Alt Clean + Press
20 Swings

Even if proficient with cleans, practice never hurts. It's a great way to build strength and increase workout volume without adding a lot of time to training.

* Weight Used: ___

- [ ] Monday Time: ___
- [ ] Tuesday Time: ___
- [ ] Thursday Time: ___
- [ ] Friday Time: ___

**WEEK 3 Training Plan:**

- [ ] Strong Full (previous week)
- [ ] Strong 30 + Coaching
- [ ] Arms & Core Full
- [ ] Kettlebell Full
- [ ] Bonus: Coaching… from KB Friday

Total Workouts: 4

----------
## WEEK 4:
### Mindset Reminder:

Only doing what you're good at is a disservice to you and your growth. Choose hard, choose frustrating, choose to practice in order to choose growth.

### Mindset Challenge:

Is there a kettlebell exercise that when we do it in FWW Live, you get nervous, frustrated or even just skip/modify it all together?

- [ ] The one (even if there are more) exercise you can't stand to do is: ________

### Nutrition Challenge:

Continue with protein, hydration, and veggies. Small changes each week add up to improve performance.

- [ ] If you drink alcohol, limit your weekly intake this week until the end of the 8 week program to 2 drinks max per week.
- [ ] If you don't drink alcohol, if you have any other vices like soda or coffee, perhaps limit those.

### Fitness Challenge:

1. Create your own goal. That exercise you hate? Complete it for 4 days this week, choosing your own rep challenge.
* I.e. If snatches is your move, I'd suggestion doing 3x10/arm. But if it's a move like get-ups, I'd suggestion completing 5/side.

- [ ] Day One: Completed ___ reps of _______
- [ ] Day Two: Completed ___ reps of _______
- [ ] Day Three: Completed ___ reps of _______
- [ ] Day Four: Completed ___ reps of _______

2. Complete the assessment workout for a 2nd time. Half way!

- [ ] 5 Min Snatch Test: ___
- [ ] 2 Rounds For Time: ___
- [ ] Strict Presses: ___
- [ ] Goblet Squats: ___

**WEEK 4 Training Plan**

- [ ] Assessment Workout + [KB Get Up Coaching](https://www.facebook.com/kindalboyle/videos/10102490659286076/) (Starts at 34-min mark)
- [ ] Strong Full
- [ ] Kettlebell 30 (previous week)
- [ ] Strong 30 + Leg 30
- [ ] Kettlebell Full
- [ ] Stretch

----------
## WEEK 5:
### Mindset Reminder:

Exercise is only one part of self care.

If you’re not eating properly, not sleeping enough, and/or feeling highly stressed… it’s likely your hard work will not show off to it's max.

### Mindset Challenge:

If you get less than 8 hours of sleep per night, can you add just 30 minutes of sleep each night this week?

Turn off the lights, computer, phone, and tv 30 minutes earlier each night for a net gain of 3.5 hours!

- [ ] Monday Bonus Sleep
- [ ] Tuesday Bonus Sleep
- [ ] Wednesday Bonus Sleep
- [ ] Thursday Bonus Sleep
- [ ] Friday Bonus Sleep (can you add an extra hour?)
- [ ] Saturday Bonus Sleep (can you add an extra hour?)
- [ ] Sunday Bonus Sleep

### Nutrition Challenge:

Carbs are not the devil. They are actually the preferred fuel for our brains!

Processed foods and added sugar are harmful (in excess) to your health and slows down progress.

You want a diet rich in REAL carby foods such as whole grains (rice, quinoa, barley, etc), starchy vegetables (potatoes, carrots, squash, etc) and legumes (beans).

- Your challenge is to avoid processed foods and added sugar for this entire week. Can you do it? Of course you can!

Current labels now include a separate line for added sugar so it’s easy to know what you're putting into your body.

- [ ] Monday: No processed/added sugar
- [ ] Tuesday: No processed/added sugar
- [ ] Wednesday: No processed/added sugar
- [ ] Thursday: No processed/added sugar
- [ ] Friday: No processed/added sugar
- [ ] Saturday: No processed/added sugar
- [ ] Sunday: No processed/added sugar

### Fitness Challenge:

Complete the workout below every other day this week.

**Simple & Sinister Workout**
**5 Rounds:**

* 20 Swings
* 1/1 Get-Up

- [ ] 1st Time: ___
- [ ] 2nd Time: ___
- [ ] 3rd Time: ___

**Week 5 Training Plan:**

- [ ] Interval Full
- [ ] Strong Full
- [ ] Upper Core 30 + Kettlebell 30 (previous week)
- [ ] Coaching Session
- [ ] Kettlebell Full
- [ ] Stretch

Total Workouts: 5

----------
## WEEK 6:

### Mindset Reminder:

It's been 6 weeks. Take time to reflect on the hard work you've put in. What have you accomplished? How are you feeling? What results are you seeing?

Take a few minutes to give yourself a pat on the back.

### Mindset Challenge: Brag On Yourself

- [ ] Head onto the FB Group and share how things are going. What have you accomplished? Feeling? Results? What do you want to improve on?

### Nutrition Challenge:

Have a hard time avoiding seconds or nibbling on leftovers after dinner?

These bites can add up but here are two tricks we’ve used in our house for years and your challenge is to implement them into your routine this week.

- [ ] BEFORE sitting down to eat, get everyone’s plates loaded up go ahead and put the rest of the food in Tubberware.
- [ ] Go ahead and clean the pots/pans too so after dinner all that is left is to stick plates in the dishwasher.

### Fitness Challenge:

Stretch and recovery. You’ve had 5 full weeks of training. This week, we will cut back on the workouts and add in an extra stretch session.

- [ ] Stretch #1
- [ ] Stretch #2

### Week 6 Training Plan:

- [ ] Interval 30
- [ ] Strong Full
- [ ] Stretch
- [ ] Kettlebell Full (Repeat any previous)
- [ ] Rest or Coaching
- [ ] Kettlebell Full

Total Workouts: 4

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## WEEK 7:

### Mindset Reminder:

When you look at yourself naked, do you stop to really look at yourself? Do you immediately notice "flaws" or do you look at yourself with love, respect and admiration?

Unfortunately, most women ignore looking at their bodies or immediately pick out the flaws they think they have.

Stop both!

### Mindset Challenge:

- [ ] The next time you get out of the shower, and the mirror isn’t fogged up... stand for at least 60s looking at your body and tell yourself 5+ things you love about your body.
- [ ] Bonus points if you do this every day this week (and even longer).

### Nutrition Challenge:

If you've kept up with the challenges to this point, you're rocking nutrition.

On a scale of 1-10, how complient would you rate yourself?

* If the score is an 8+, continue what you're doing!
* If the score is a 7 or less, what can you do for the final stretch to fuel yourself optimally?

- [ ] Your score: ___
- [ ] What can you or do you want to improve on? __________________

### Fitness Challenge:

Snatches: Complete 25 snatches/arm. Film one of the training sessions and post to the group. I'd love to see your form and give any tips needed.

- [ ] Monday Snatches
- [ ] Tuesday Snatches
- [ ] Thursday Snatches
- [ ] Friday Snatches

**Week 7 Training Plan:**

- [ ] Interval Full
- [ ] Strong Full
- [ ] Leg Day 30 + Coaching
- [ ] Upper Full
- [ ] Kettlebell Full
- [ ] Stretch

This is a FULL week of training for sure! If you’re unable to do a full, that’s okay, switch to the 30… aim to get all 5 sessions done.

----------
## WEEK 8:

### Mindset Reminder:

You’ve done it!

Completed 8 weeks of amazing, goal focused training. Whether you stuck to the program perfectly or had some ups and downs, what matters is that you completed this and did more than you would have otherwise.

But fitness isn’t an 8 week program, it’s a lifetime process.

### Mindset Challenge

Look back and rate yourself:

- [ ] On a scale of 1-10, how compliant were you?
- [ ] On a scale of 1-10, how strong do you feel?
- [ ] On a scale of 1-10, how proud of yourself are you?
- [ ] Looking at the next 8 weeks, do you have any new goals?
- [ ] What results do you see/feel?

### Nutrition Challenge:

While tracking food isn't for everyone, I think it is important to see where you are in order to find out if there is anything to learn to improve.

- [ ] Using an app like MyFitnessPal, track your food for 5 days this week. I'd love to see updates on the group page.

### Fitness Challenge:

Finish this week strong by completing the assessment workout for the final time.

Do all your workouts and share your success in the FWW Live group.

- [ ] 5 Min Snatch Test: ___
- [ ] 2 Rounds For Time: ___
- [ ] Strict Presses: ___
- [ ] Goblet Squats: ___

### Week 8: Suggested Workouts

- [ ] Assessment & Strong 30 (Previous)
- [ ] Strong Full
- [ ] Leg 30 + Coaching
- [ ] Kettlebell 30 (Previous)
- [ ] Ketlebell Full
- [ ] Stretch

Total Workouts: 5

This is a FULL week of training for sure! If you’re unable to do a full, that’s okay, switch to the 30… aim to get all 5 sessions done.

CONGRATULATIONS!