Your Kettlebell Revolution 7-Day Plan

Just give me an espresso and a pen & pad and I'm a Planning Machine!

Just give me an espresso and a pen & pad and I'm a Planning Machine!

One of the biggest keys to your fat loss success is planning.

Writing down and knowing exactly what workout you're going to be doing and what you'll be eating on what day not only will ensure that you're prepared but will also un-clutter your mind so that you can focus on more important things – like work or your family.

However, I'm a realist. So rest assured, I know what it's like to not have things go as planned. After all, I've got 4 kids (with another one due in a few weeks) and I run 2 businesses – so there is always something that “comes up”. Nonetheless, having a written guide to refer to always helps me get back on track when things go awry.

If you were one of the lucky ones who picked up the TT KB Program in early-September, then you should be on your second beginner phase of the program by now.

Here is a sample 7-day guide for you to build your upcoming week around based on the Beginner Level 2 Phase…

Monday
It's imperative, at least for me, that the week get started off on the right track. So hopefully you got to bed early and got enough sleep so that you don't feel groggy or like you got run over by a truck. In order to have great energy levels day in and day out, going to bed and waking up at the same time everyday – yes, even on the weekends – is of the utmost importance. That's one thing that you should start to incorporate into your daily routine starting today!

Face-the-Wall Squat

Face-the-Wall Squat

For today's workout, we build on Beginner Phase 1 and really show you how to use your hips as your “power house” by introducing the Face The Wall Squat. This is one of my favorite teaching tools to show people how to use their hips and keep their back straight as they descend into a proper squat form.

Beginner Phase 2 Workout A
Warm-Up – Rise & Shine, Push-ups, Reverse Lunges, Stick-ups (all x 10 reps, 2 sets, no rest)
1a) Face the Wall Squat (2 x 10) Pg. 87
1b) Prone Y (2 x 10) Pg. 56
1c) Prone T (2 x 10) Pg. 57
2a) 2-Arm KB Press (2 x 8-10) Pg. 74
2b) 1-Arm KB (Hand Supported) Row (2 x 8-10) Pg. 76
3) 2-Arm KB Swings (2 x 10-15) Pg. 61

Tuesday
Today is one of those days where your workout won't be as long (as far as time is concerned) but is still critical to your success. This is the second round of the “Core Support” program that you will be doing and should be steadily improving your numbers from the last phase. Here's a video of the “Core Support” Program that I filmed several months ago…

Wednesday
Wednesday is an off-day. “Off” meaning a non-workout day, NOT a complete mental health day where you don't live consciously and forget about your goals.

Today, you should focus on getting at least 30 minutes of some unstructured activity into your day.

For example, Wednesday is the day I play pick-up basketball with some friends. The games can get pretty competitive and can get intense at times, but they're fun and they take my mind of the everyday stresses that come about. It's a great release for me. (And I've got to get as many of these pick-up games in now because once the baby comes, my time will be severely limited.)

Thursday
Back to your regularly scheduled workouts. Today you'll be doing Beginner Phase 2 Workout B…

Beginner Phase 2 Workout B
Warm-Up – Rise & Shine, Push-ups, Reverse Lunges, Stick-ups (all x 10 reps, 2 sets, no rest)
1a) (Kneeling) Push-ups (2 x 10) Pg. 79
1b) Cross Crawl (2 x 30s) Pg. 114
2a) Side Plank (2 x 15-20s per side) Pg. 117
2b) Cook Hip Lift (2 x 12-15 per leg) Pg. 102
3) 1-Arm KB Modified Deadlift (2 x 5-8 per arm) Pg. 101

kettlebells_for_fatlossAlso, today I'd like you to focus on making sure that you're drinking enough water. I'm starting to re-read one of my favorite books “Your Body's Many Cries For Water” by Dr. F. Batmanghelidj. One of the main take-home points of this book was the belief that many common sicknesses can be avoided if we just stay hydrated and get enough sleep. It's recommended that the average person drink 1/2 their bodyweight in ounces of water per day to maintain a healthy life. So for the average 150lb person, that's 75oz of water per day (which roughly equals 5 glasses of water).

Friday
Back to Day 2 of your “Core Support” program. Again, focus on doing better each and every time you attempt your workouts. One of the most basic principles of weight training is Progressive Overload, which means, at it's most basic level, doing better and better each time you attempt an exercise.

Your body will only change if you give it a reason to. If you are doing the exact same thing, for weeks and weeks, not making any progress, then your body has no reason to change. Challenge yourself to do better and you will reap the benefits of the program that you're doing.

Fun in the leaves.

Fun in the leaves.

Saturday
Another “unstructured activity” day. Some suggestions are going for a family hike or bike ride. If it's Autumn in your city, like it is here in Toronto, then go out to a local park and admire the changing colors. The falling & changing leaves is something that I've learned to appreciate having an “artsy & creative” wife. At least twice throughout fall we head over to a local park, have a picnic and wrestle in the leaves with the kids.

Sometime over this weekend you should also get to the grocery store or local market to shop for next week's food. Remember to focus on buying REAL FOOD. Buy fruits and vegetables that are in season, lean meat & fish and healthy fats like extra virgin olive oil, organic butter, nuts, seeds, avocados or, my favorite, coconut oil (I take that stuff by the teaspoon!).

Sunday
Today should be a true OFF day. Don't go out of your way to get exercise in. Do things that you enjoy like spending time with your family, playing a sport or hanging out with friends.

Today should be the day that you take a look at last week, find out what worked and what didn't, learn from your mistakes, try to replicate what went well and plan, plan, plan for the upcoming week.

Good Luck and Enjoy your week!

Chris Lopez, Author of the TT KB Revolution

=>Get Started with your TT Kettlebell Revolution Workouts HERE

21 Comments

  • Reply October 4, 2009

    Margaret R

    When will you make a comprehensive DVD of all the KB workouts (or at least this seven day plan) available? So we can work out along with it – like the P90X workouts. This will really help me.

    Thanks,
    Margaret

    • Reply October 6, 2009

      Chris Lopez, CSCS, CTT

      Hi Margaret

      We’re working on it now. It will hopefully be available by the holiday season.

      Chris

  • Reply October 5, 2009

    Graham

    Your work outs are outta site man!!! Love them, send me more..l…

  • Reply October 5, 2009

    Liza Williams

    Hi Chris

    I would very much like to train with kettlebells but my knees seem to be a problem. I have a patello femoral pain syndrome in my left knee and I managed to aggravate it making swings some time ago.

    Do you have any tips about knee-safe training with kettlebells? Are there any kettlebell moves I could use to safely strengthen muscles around my knees? Kettlebells are fun and like doing my TT intervals with them, so I would hate having to give them up.

    Thanks,
    Liza

    • Reply October 6, 2009

      Chris Lopez, CSCS, CTT

      Hi Liza

      Great question. In my experience working with others, rolling on your glutes and IT band with a foam roller or a tennis ball greatly improved anterior knee pain…and that was mainly in women clients.

      Also, I would suggest doing a lot of work for glute activation like the “Cook Hip Lift” and maybe even some “Clam Shell” exercises.

      I’d love to go more in depth, but this could get really long-winded.

      The short of it would be to really learn how to squat and deadlift with your hips. More often than not, exercisers use their knees more than their hips and this puts excessive strain on their joints.

      I’ll add this topic to my article list and will get a video done for this as well.

      Chris

      • Reply October 7, 2009

        Liza Williams

        Thank you very much for the tips, I will try them out. Can’t wait for the article and videos.. 🙂

        +Liza

  • Reply October 5, 2009

    Jim L

    Hi Chris,
    where are kettlebells sold in the GTA area?

  • Reply October 5, 2009

    victoria boer

    thank you so much chris, your idea has really help my trainnig busnees and has helped systemised my way of trainnig people by using your idea

  • Reply October 5, 2009

    Tim

    When you do these work outs,do they throw your body out of place? such as mess upi your back or anything like that? What kind of diet do you suggest? Do you take stuff like protein shakes, or vitmins or any kind of supplements?

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  • Reply October 6, 2009

    Body2Shape

    Hey this workout looks good I might try out next week!

  • Reply October 6, 2009

    Barbara Dabney

    how many kettlebells do you recommend for begginners?

  • Reply October 6, 2009

    Chris Lopez, CSCS, CTT

    Hi Barbara

    Just one KB to start out. If you love it, then you can get more!

    Chris

  • Reply October 9, 2009

    Lesley

    Just bought my first 4 Kg kettlebell and getting started. Daughter is a personal trainer and is hooked on them. Thanks

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  • Reply November 7, 2009

    Elana

    I agree re the dvd, or even streams, it is VERY hard to learn these moves from a typed format going back and forth, seeing it in movement, like these Youtubes, in sequence, is so much easier to learn from, and frankly more worth the money – I am sure the workout is great, but I haven’t started yet, because I have not had time to flip back and forth to learn even just the warm up, I am a working mom, with my own business to run, and I pick up my almost 2, 3.5 and 5 year old at 1:30 in the afternoon to stay at home and raise them, which I love, but though I have pretty much reached my goal weight, I really need to burn belly fat before I feel fit enough to carry another pregnancy, and I was hoping that this program would help me, I just wish it was a little easier to get rolling-

  • Reply April 27, 2010

    chiropractic marketing

    I’m searching for sites related to health and fitness and yours came up, this is helpful content, even though on a side track. TY.

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