#Alexa jean fitness sore to the core weeks 4 8 free pdf how to
In the video, I demonstrate the workout with the BEAST (48kg/106lg) for the swings and rows and use a 32kg/70lb for the jerks.īuy the program to understand what weight to start with, alternative exercises, why the rep range, how to make it heavier or adjust the program if you only have lighter kettlebells, recommendations for rest time, key safety points, what to do when you’re too sore to train, bonus material, etc. Most people will be able to row and swing more than they can get overhead. However, the optimal number of kettlebells is two, both heavy, but one being heavier. There is always going to be a positive benefit at the end of the program no matter what. You could complete the program with just a single kettlebell, you could even complete it with a lighter than recommended kettlebell. Repeat the cycle and increase weight or volume. Take one week off and work on flexibility and mobility or something with light weights. You should have plenty of rest between sets in the form of stretching and mobility work. It doesn’t look like much but your weight is HEAVY and your rest is plenty. The program is simple, simple as in just 3 exercises and 4 reps per set.Ĥ to 5 rounds or 20 to 30 minutes of work. In our kettlebell world, Prometheus is going to be your progression in strength. In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization.
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