Hardstyle Kettlebell MTL

Bodyweight
Strong
4-WEEK STRENGTH & CONDITIONING
WORKOUT PLAN

Copyright ©2017 Hardstyle Kettlebell MTL. All Rights Reserved.

No portion of this manual may be used, reproduced or transmitted in any form or by any
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consent of Hardstyle Kettlebell MTL.
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DISCLAIMER: The information found in this manual is for educational purposes only; people reading this manu-
al should realize that there is risk involved with any type of physical activity and they should contact their phy-
sician before participating. Anyone who is about to partake in the program mentioned in this manual should be
aware that any of the exercises mentioned could be potentially dangerous if not performed correctly. Hardstyle
Kettlebell MTL assumes no liability for injury; this is solely an educational manual to guide those individuals
who are healthy and proficient enough to handle the demands of this program.
Hardstyle Kettlebell MTL workouts
BODYWEIGHT STRONG

workout #1
1. Turkish Get-Up: 3 sets of 1 (per side)
a. Use a moderate size kettlebell. Focus on technique and tension. Go slow.

2. Hollow position Pullup - sets of 2-3 reps

3. Handstand Pushups - sets of 2-3 reps

a. Superset these two exercises for 15-20 minutes. Do not rush and take
your time. Rest long enough to maintain high quality of movement.
b. Do your sets to a “comfortable stop” where you could have done 1-2 more
reps.
c. Practice relaxation drills when resting.
d. Add weight to the Pullup once they all feel “easy”

4. Goblet Squat – 2-3 x (2,3,5)

a. Use a heavy Kettlebell, approx. 50% of your bodyweight.
b. Rest 30-60 seconds between sets. Shadow kickbox to rest actively and
relax your muscles between sets.

5. Power Swing – 10 sets of 5

a. Use a heavy Kettlebell, approx. 50% of your bodyweight.
b. Swing the kettlebell with “kime” (in karate it means “power” and/or
“focus”)
c. Rest long enough to maintain high power output, but not long enough to
let your heart rate come down to normal.

GET EXERCISES & KETTLEBELLS AT HARDSTYLEKETTLEBELLPRO.COM

Hardstyle Kettlebell MTL workouts
BODYWEIGHT STRONG

workout #2
1. Turkish Get-Up: 3 sets of 1 (per side)
a. Use a moderate size kettlebell. Focus on technique and tension. Go slow.

2. Hollow position Chinup - sets of 4-6 reps

3. Hollow position Dip- sets of 4-6 reps

a. Superset these two exercises for 15-20 minutes. Do not rush and take
your time. Rest long enough to maintain high quality of movement.
b. Do your sets to a “comfortable stop” where you could have done 1-2 more
reps.
c. Practice relaxation drills when resting.
d. Add weight to the Chinup and Dip once they all feel “easy”

4. Goblet Squat + Swing Combo – Supersets of 2 Squats + 10 Swings

a. Use a light Kettlebell, approx. 30% of your bodyweight.
b. Set a timer for 10 minutes and do as many sets as possible without
sacrificing form or power
c. Walk around and shake off the tension in your muscles when resting
d. Make sure you narrow your stance for Squats and widen your stance for
Swings
e. Swing Explosively!

GET EXERCISES & KETTLEBELLS AT HARDSTYLEKETTLEBELLPRO.COM

Hardstyle Kettlebell MTL SCHEDULE
Alternate Workout #1 and #2 two to three times per week on a flexible schedule. The
following is a sample 4-week schedule that incorporates three workouts each week.

DAY #1 DAY #2 DAY #3 DAY #4 DAY #5

(optional) (optional)

WEEK #1 WORKOUT WORKOUT WORKOUT

REST REST
#1 #2 #1

WEEK #2 WORKOUT WORKOUT WORKOUT

REST REST
#2 #1 #2

WEEK #3 WORKOUT WORKOUT WORKOUT

REST REST
#1 #2 #1

WEEK #4 WORKOUT WORKOUT WORKOUT

REST REST
#2 #1 #2

BODYWEIGHT STRONG

TIPS FOR THIS PLAN

REMEMBER-Leave something in the tank!
“The smart tactical athletes work hard but always leave some in the tank. They owe
their lives and their brothers’ to the ability to go hard every day and not be too sore
from a workout.”

GET EXERCISES & KETTLEBELLS AT HARDSTYLEKETTLEBELLPRO.COM