Title: KettleWorX The ultimate authentic, high intensity

Kettlebell group training program.

We all know the benefits of kettlebell training and now you can smash out the same results in
30min with KettleWorX. Introduced to Australia by Goodlife Health Clubs, this three-
dimensional kettlebell training program gets your body moving in three directions and on three
planes for a more effective whole body workout.

National Group Fitness Manager, Melissa Guest-Smith states theyve had a phenomenal
response from guys attending the group training sessions. KettleWorX is not aerobics, its 30min
of authentic total body kettlebell training with simple plyometric moves to burn double the
calories in half the time. We are actually finding guys come in to smash out 30min as their
cardio before they hit the weights room.

Working with KettleWorX Lead trainer in the states Alex Isaly, here are the top 5 KettleWorX
moves designed to increase strength and turn your body into fat burning machine.

To smash out a 15min workout here are my top 5 KettleWorX moves for building muscle,
increasing strength and burning fat targeted towards men:

Warm-up
Duration 2min
1min Jog on spot
1 min jumping jacks

1. Alternating Kettlebell Swing:
Duration 2-3 min

This is one of the most recognised and effective kettlebell exercises.
Benefits: It works most of the major muscle groups in your body and is one of the few exercises
that can actually increase your V0
2
MAX, a measurement of your overall lung capacity.




1. Start with your feet spread a bit wider than your hips and hold the kettlebell with the
right hand.
2. Drive your hips back, maintaining a slight bend in your knees, without fully squatting.
3. Then drive your hips forward swinging the kettlebell up to shoulder height where the
kettlebell should reach zero gravity.
4. At this point, release the kettlebell with the right hand and grab it with the left hand.
5. Use your shoulders, core, and hips to guide it back down in a fluid motion passing
through the legs.
6. Repeat the movement switching the kettlebell back to the right hand at the top of the
swing.

Training Tip! For maximum results ensure you stabilise your core at all times.

This exercise works the main muscle groups including the legs, glutes, hips, shoulders, and back
(all posterior muscles).


2. Turkish Half Get Up
Duration: 1min (30 seconds on Right; 30 seconds on Left)


Benefits: Increased core, shoulder and back strength

1. Lie flat on your back with the kettlebell in the right hand so the bell is resting on the
back of the forearm and the kettlebell is directly over the shoulder straightening the
arm towards the ceiling.
2. Bring the right knee to a bent position with the foot flat on the ground (the same knee
as the raised hand), and place the left arm straight out on the floor, palm up.
3. Using your abs, raise your body to a sitting position on the floor, keeping the right arm
straight as the kettlebell rises up towards the ceiling. As the upper body lifts up use the
left arm for balance.
4. At the same time, bend the left knee bringing the left foot behind the right leg keeping
the left leg in contact with the floor.
5. Once in a seated position, continue to lift the torso up towards the ceiling, engaging the




6. glutes and contracting the abs at the same time.
7. Reverse the sequence of movements back to the starting position. Dont forget to
switch sides to balance the exercise.
8. For a modified move, keep the left hand on the floor for added balance.

Training Tip! To increase the intensity of the move, continue to raise the torso upward bringing
the left knee off the floor until full range of motion has been reached.

The main muscles worked are the core, shoulders, hips, back, and arms.


3. Kettlebell Windmill
Duration: 1min (30 seconds on Right; 30 seconds on Left)



Benefits: Increased core and shoulder strength.

1. Start by standing with feet slightly wider then hips width.
2. Hold the kettlebell in your left hand, arm straight in the air with the hand stacked
directly over the shoulder.
3. Pivot your feet so the toes are pointing to the right and place your right hand directly
down along side of the body.
4. Begin by slowly lowering the right hand directly towards the ground parallel to the right
leg until you have reached full range of motion.
5. Engage your core and reverse the move back to starting position maintaining straight
arms throughout the move.

Options for performing the windmill are: 1. Hold a kettlebell in each hand; 2. Hold one
kettlebell in the hand closest to the floor only.

This exercise works the glutes, hips, core and shoulders.







4. Offset Kettlebell Push-up
Duration: 1min (30 seconds on Right; 30 seconds on Left)










Benefits: The ultimate exercise to get a huge chest pump! This move increases the range of
motion on the downward movement isolating one pectoral at a time. Youll feel chest muscles
you didnt think you had.

1. In the push-up position, place one kettlebell under the right hand while the left hand is
in contact with the floor.
2. Slowly lower the chest to the ground feeling a deep stretch in the right pectoral muscle.
3. Press back to starting position.

Training Tip! Make sure you start the movement in a proper push-up position, ensuring feet are
apart and your tailbone, spine and neck are all in the same alignment. To vary the move change
the distance between the hands.

This exercise isolates one pectoral muscle at a time increasing chest and core strength.

5. Kettlebell Reverse Crunch
Duration: 1min










Benefits: The perfect move to help get that 6-pack.

1. Start by lying flat on the back. Feet are fully extended straight out and arms are fully
extended overhead (parallel to the floor)
2. Holding the kettlebell with both hands begin the movement by engaging the core and
bringing the knees and kettlebell together just above the abdomen.
3. Hold for one second, and then reverse the movement back to starting position.




4. Make sure to keep the lower back in contact with the floor throughout the move.

This exercise works the core and shoulders.

Training Tip! Incorporate 15sec recovery in-between moves and do 2 sets at high intensity. If
you have more time smash out another set!

15 MINUTE KETTLEWORX BLITZ ROUTINE


TIME (MINS) Exercise RPE (1-10)
0-2
Full Body Warm-Up
Jog in place (1 minute); Jumping Jacks (1 minute)
4-5
2-3 Alternating Kettlebell Swing 7-8
3-3:15 Active Recovery 4-5
3:15-4:15
Turkish Half Get Up
(30 seconds on Right; 30 seconds on Left)
8-9
4:15-4:30 Active Recovery 4-5
4:30-5:30
Kettlebell Windmill
(30 seconds on Right; 30 seconds on Left)
7-8
5:30-5:45 Active Recovery 4-5
5:45-6:45
Offset Kettlebell Push-up
(30 seconds on Right; 30 seconds on Left)
7-8
6:45-7 Active Recovery 4-5
7:15-8:15 Reverse Kettlebell Crunch 7-8
8:15-14:30 Repeat Cycle (1x)
14:30-15
Cool Down
March in Place
3-4

Workout Intensity: Moderate to Hard

Equipment Needed: Light to moderate weighted kettlebell (10 to 20 lbs recommended); Mat for
abdominal exercises (optional)

Total time: ~15 minutes

Calories burned: >260 (Studies performed by the American Council of Exercise shows that you
can burn up to 20 calories per minute with kettlebell training!)

Rate of Perceived Exertion (RPE): 1 (can carry conversation with no problem) to 10 (Extremely
difficult to carry a conversation)