Dawn of the Bell

4-Week Kettlebell Workout Plan

© 2017 MAD FIT MAG. All rights reser ved.

The Dawn of the Bell Workout Plan is a Mad Fit Mag Publication. Mad Fit Mag, as publisher, does not endorse and makes no representation, war-
ranty or guarantee concerning the safety or effectiveness of either the products and ser vices adver tised in this ebook or the recipes or other dieting
techniques discussed or illustrated in this ebook. The publisher makes no representation or warranty concerning the legality of the purchase or use of
these products, ser vices and techniques in the United States or elsewhere. Because of the nature of some of the products, ser vices and techniques
adver tised or discussed in this ebook, you should consult a physician before using these products or ser vices or applying these exercise techniques
adapted for this ebook. No par t of this repor t may be reproduced, stored in a retrieval system or transmitted in any form, or by no means, electronic,
mechanical, photocopying, recording or other wise, without prior permission of the publisher.

Page composition by MegaMad Websites

4-Week Kettlebell Workout Plan Dawn of the Bell workout plan
author: Mark de Grasse
Mark de Grasse is the owner and editor of Mad Fit Mag and
CEO of MegaMad Industries. He is the former Chief Fitness
Officer and founder of Onnit Academy. He is also the former
owner of My Mad Methods Magazine, creator of the Fitness Is
Function Workout Series, and representative for Kettlebells
USA® and RAMfit. Learn more at http://MarkdeGrasse.com

Dawn of the Bell workout plan

instructions & tips
The Dawn of the Bell Workout Plan is a set of five workouts
that focus on full body strength and conditioning. Rest 30 to
60 seconds between sets. No rest in between exercises. You
should be doing 5-10 minutes of joint mobility training before
and after each workout, followed by a 50 Kettlebell Swing
Warm Up: 10x 2-Arm Swings, 10x 1-Arm Swings (right), 10x
1-Arm Swings (left), 10x Alternating Swings, 10x 2-Arm Swings.

Dawn of the Bell workout plan

equipment & gear
If you are new to kettlebell training, start light (men should use
35lb (16kg) and women 8kg (18lb)). If you have been trained to
use kettlebells, a moderate weight should be used (men 53lb
(24kg) and women 35lb (16kg)).

Need a kettlebell? You can go with a Competition Kettlebell

or a Cast-Iron Kettlebell. See recommended products at
http://astore.amazon.com/madfitmag-20

what doesn’t kill you workout plan

workout schedule & rest days
This is a 4-week program that rotates five workouts. The first
two weeks feature 5 workout days. The second two weeks
feature 6 workout days. On rest days, light conditioning work
will prevent some soreness.

SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM

 WORKOUT A
4-Week Until the bell Rings Strength Workout
4-Week Kettlebell Workout Plan Schedule SET
A1
EXERCISE
Goblet Squat
ROUNDS x REPS
5 x 30sec
DAY # WORKOUT A2 Wall Sit 5 x 30sec
1 A B1 2-Hand Overhead Press 5 x 30sec
B2 2-Hand Overhead Lockout 5 x 30sec
2 B
C 2-Hand Swing 1 x 100
3 REST
WORKOUT B
4 C Never say die Endurance Workout
SET EXERCISE ROUNDS x REPS
5 D
A1 2-Hand Swing 5 x 10 reps
6 REST A2 Figure 8 5 x 10 reps
7 REST A3 Alternating Swing 5 x 10 reps
A4 Goblet Squat 5 x 10 reps
8 A
A5 2-Hand SQuat Press 5 x 10 reps
9 B WORKOUT C
10 REST
Iron Core Strength & Endurance Workout
SET EXERCISE ROUNDS x REPS
11 C A1 2-Hand Kettlebell Sit Up 5 X 10 Reps
12 D A2 Kettlebell Lying Extension 5 X 10 Reps
A3 Weight Hip RAise 5 X 10 REps
13 REST
B1 Plank 5 X 60 sec
14 REST B2 Side-Plank 5 x 30 sec ES
15 A B3 Hand Walkout 5 x 60 sec

16 B WORKOUT D
Never ending strength & conditioning Workout
17 C SET EXERCISE ROUNDSxREPS
18 REST A1 2-Hand Kettlebell Swing 5 x 60 sec
A2 bodyweight Jump Squats 5 x 20
19 D
B1 Goblet Squat 5 x 60 sec
20 E B2 Split Squat Jump 5 x 20
21 REST C1 2-Arm Kettlebell Floor Press 5 x 60 sec
C2 Push Up 5 x 20
22 A
WORKOUT E
23 B Complex endurance workout
24 C SET EXERCISE ROUNDSxREPS
A 2-Hand Squat Press 5 X 30 sec
25 REST B 2-Hand Deadlift to Sprawl 5 X 30 sec
26 D C Clean from Ground to Press 5 X 30 sec
D Goblet Squat to Curl 5 X 30 sec
27 E
E 2-Hand KB Sit Up to Press 5 X 30 sec
28 REST
SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM