Full Body Kettlebell X Conditioning

Jason Brown Coaching

Functional Fitness, Functional Training
Coach
Jason Brown

Full Body Kettlebell X Conditioning is a strength & conditioning program that utilizes (almost exclusively) kettlebells.

The program consists of three main kettlebell strength sessions and two main aerobic conditioning sessions.

Other things included are bands, rings (or the ability to perform dips or inverted rows), and a pull-up bar.

For conditioning, you'll need to be able to utilize basic pieces of cardio equipment or the ability to get outside and perform some light jogging.

This is a quick, 4 week program that will give you a nice 'reset' from using the barbell.

Features
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Programming 5 days per week
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Delivered through TrainHeroic
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Equipment
Required
Multiple weight kettlebells // assortment of resistance bands // One piece of cardio equipment or the ability to jog outside. // pull-up bar // The ability to perform dips and inverted rows
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Sample Week
Week 1 of 4-week program
Sunday
Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

Russian Kettlebell Swings

4 x 10

B2

Hamburger Squat

4 x 10

B3

Gorilla Rows

4 x 10

B4

Single Arm KB Push Press

4 x 6

C1

Tall Kneeling KB Curls

3 x 10

C2

Kettlebell Halo

3 x 10

Recovery

D

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Monday
Conditioning

Conditioning Warm-up

A

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

B

Turkish Get-up

3 x 2

Conditioning

C

Circuit

AMRAP 30-40 minutes: 1a. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1b. Air Squats x 15 1c. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1d. Push-ups x 15 1e. 2:00 Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment 1f. Hollow Rocks x 15 *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.

Recovery

D

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Tuesday
Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

B-Stance RDLs

4 x 8

B2

Goblet Reverse Lunges

4 x 8

B3

Narrow Grip Neutral Pull-ups

4 x 8

B4

Strict Ring Dips

4 x 8

C1

Banded Pushdowns

3 x MAX

C2

Copehagen Side Plank

3 x 0:10

Recovery

D

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Wednesday
Conditioning

Conditioning Warm-up

A

​​1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: Accumulate 15-20 reps with a light KB. Rest as needed.

Conditioning

B

Circuit

AMRAP 30-40 minutes: 1a. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1b. Walking BW Lunges x 20 1c. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1d. Landmine Rotations x 20 total 1e. Cyclical ie. Air Bike, Rower, Jogging, Jumping Rope, or any piece of cardio equipment x 2:00 1f. Banded Pull-aparts x 20 *Heart-rate kept at 60-70% of max for the duration. Whatever pieces of cardio equipment you have access to will work here (you could use multiple pieces if you chose eg. bike & rower alternating each round). For jumping rope you can alternate between double unders, alternating legs, high knees, etc.

Recovery

C

Parasympathetic Breathing

10-15 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale

Thursday
Full Body Strength

Prep

A

Full Body Warm-up

1. Foam Roll Hamstrings, Hip Flexors, Lats, and Thoracic Spine x 30s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises: 2 x 5 each 3. Adductor Rockback Thoracic Rotations: 2 x 5 each 4a. Banded Pull-apart: 3 x 10 4b. BW Glute Bridge: 3 x 10 5. Hinge + Squat + Row + Press: 2-3 x 3 each. Rest as needed. Use a light KB or DB. Rest as needed. Use a slow & controlled tempo. This sequence can be done in any order. 6. Plyometric Variation: 3 x 3. Rest 45s. *Choose either a box jump or plyo push-up variation. Alternate these each session.

B1

Single Arm Kettlebell Swings

4 x 10

B2

1 1/4 Hamburger Squat

4 x 10

B3

Pronated Grip Ring Rows

4 x 10

B4

Yoga Push-ups

4 x 10

C1

Single Leg Glute hip Thrusts

3 x 10

C2

Farmer Carry

3 x 150

Recovery

D

Parasympathetic Breathing

10 Nasal Breathes 5 second inhale 1-second hold at the top 5 second exhale 1-second pause at the bottom *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym

Coach
coach-avatar Jason Brown

I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.

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Reset from the barbell and unlock new gains!

We all get to the point where we need a break from the barbell. KBC will give you and unlock new gains!

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FAQs
How many days per week is this program?
5 days - 3 mandatory & 2 optional conditiong
What equipment is needed?
Multiple weight kettlebells, pull-up bar, resistance bands, rings or bar for dips, one piece of cardio equipment.
How long are the sessions?
45-60 minutes, including warm-up & cooldown
Who is this program for?
Someone that knows their way around the gym and knows how to squat, hinge, lunge, push and pull and comfortable using kettlebells.
What is the goal of this program?
This is an 'unlocking' program meaning it allows you to take a step back from the barbell, clean up movement patterns, improve nagging aches & pains, and unlock new potential!
Is this is a subscription?
Nope, this is a one-time purchase program of $27 that you have access to for life!
The Proof
verified-athlete-avatar Josh Casby

Member

Verified Athlete

"Hands down the best training programs I've ever used are from JBC. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete."

verified-athlete-avatar Ken Williams

Member

Verified Athlete

"Working with JBC over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!""

verified-athlete-avatar Sam Prender

Member

Verified Athlete

"The best program you can invest in!! I was doing my own workouts and following a lot of what is seen on social media. I started training with JBC years ago and I can not say enough. Finally implementing the rest my body needs and am gaining strength while seeing a body composition change."

verified-athlete-avatar James Park

Member

Verified Athlete

""For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever""

Full Body Kettlebell X Conditioning