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THE KETTLEBELL SKILLS

BLUEPRINT

 

Looking for a solid kettlebell program that not only builds strength, decreases aches and pains, but ALSO teaches you good form and proper technique?  I got you.

 

 

Does this sound familiar?

 

Do kettlebells look like fun to you but you think swinging a cast iron ball with a handle looks seriously dangerous?

Or have you been playing around with them for a while, not really sure what you’re supposed to be doing with them?

Have you hurt yourself before and are afraid to do it again?

Do you wonder if you’re swinging safely?

Do you want to learn how to do a proper Turkish Get Up (or learn what it even is) in a safe, progressive way?

Do you want a program that not only builds strength to lift heavy things, but to also move those things without tweaking your back or hurting your shoulder again?

Do you want a program that allows you to go at your own pace, on your own time, according to your own schedule?

 

Welcome to the Blueprint.

 

If you’ve tried other KB programs or challenges- and felt lost or just not confident in how you’re moving- you’ve come to the right place.

This is the only kettlebell program that teaches you a TON of ways to modify each move, so you’ll always feel like you have a place to start- and that you have places to go.

This is the only kettlebell program that prioritizes not just swinging kettlebells safely, but making sure you experience moving them in different ways.

This is the only kettlebell program that combines bodyweight mobility moves with strength building kettlebell exercises to reduce aches and pains and create movement with ease.

 

 

In eight weeks you’ll…

 

-Learn a new kettlebell skill (or two) each week and use that skill in a workout that gives you plenty of practice with it

-Gain the confidence you need to swing and clean bells efficiently and safely

-Feel the progress from mastering a move, and challenge yourself with the next one designed to build off of the week before

-Learn how to move your body in ways to reduce those aches and move more freely in your body

 

What you can expect with your registration:

 

-Access to a new workout each week (warmup video included), with a video breakdown of a skill and a written 45 minute-ish full body workout (with video exercise demo's) that compliments that move

-A different bonus 10 minute follow along mobility video that can be used as a cool down, warm up, or any day to increase your range of motion and feel good in your body

Bonus materials including a basic KB Flow!

 

 

WHY I CREATED THIS PROGRAM...

 

I come across so many people who love kettlebells but are not quite sure how to use them or how to make the most of them.  People feel either afraid they're going to injure themselves or aren't quite sure of how and why kettlebells benefit them.  And I don't blame them!  I see plenty of programs out there that either use kettlebells as dumbbells (completely missing out on all the fun kettlebells can be!) or programming that's all over the place.  The workouts have a variety of exercises that don't allow you to become proficient at any one thing.

That's where this program comes in.  I want you to know exactly what you’re doing when you pick up a kettlebell, and to feel the confidence that comes with owning your movements.  Each week you'll have the opportunity to really refine your skill and build for the next week, when we add on the next exercise.  This is how you build a strong base of strength that allows you to build progressively and safely. 

 

Hey there!  I’m Gretchen- the creator of The Kettlebell Skills Blueprint.

 

I’ve been working with clients just like you for 17 years.

The beginnings of my career looked like training clients for weight loss, exercising myself to chase sweat, and believing that health was found within the scale.

Fast forward to lots of life and client experiences, and a whole lot of education regarding what health ACTUALLY is- I now know how to use exercise and fitness to IMPROVE your quality of life. 

Kettlebells were the missing piece for me after the birth of my second kid when back pain became my norm.  Swinging kettlebells literally saved me by taking away pain I thought I was destined to have.  And after breaking my leg in a car accident- and having a rod implanted in my leg and screws in my hip- I realized that I needed to refocus my training not just on building strength, but also on moving in ways that allow me to move in all the directions with ease and without pain.

 I’ve earned many fitness certifications over the years- from Pre and Post Partum to Sports Specific and Orthopedic Exercise Specializations to MMA Conditioning.  But the focus of my education over the past 5 years has reflected my movement and diet philosophies: I’m a certified Animal Flow and KB Instructor from both NETA and Kettlebell Kings, and at the time I write this, I’m engaged in the process of becoming a Certified Intuitive Eating Facilitator.

WHO THIS PROGRAM IS FOR:

 

*If you’re not new to exercise, this program is for you.

The weekly written workouts will have some basic strength building moves.  Think squats, rows, pushups, presses.  If those words don't conjure up an image in your brain- and some comfort in doing them- I’d skip this program.

*If you’ve had kettlebell experience or none at all, this program is for you- there will be instructions to accommodate for different levels. In all my years of teaching kettlebells, I can honestly say that most people need some refinement.  Kettlebells require know-how to be safe!  And even if you have it, I'm a huge fan of spending time to review the basics- something I do often myself.  You can always find ways to improve.

*If you are looking for a program that is progressive, safe, and focused on form, this is for you.  Each week will build off the previous week.  By the end of it,  you'll have  many new moves in your arsenal, you’ll feel confident in your kettlebell skills, and you'll feel stronger and move easier.

 

WHO THIS PROGRAM IS NOT FOR:

 

*If you are looking a different workout each day of the week, this isn't for you. The truth about strength and skill building is that it takes TIME and PRACTICE, or as I always say, reps on reps.  

*If you are looking for short HIIT workouts or metcons, this isn't for you. This program is designed to build a base of strength and skill- something that I think should be a pre-requisite to HIIT workouts anyway.  If you aren't willing to commit to 2-3 days a week and spend 30-45 minutes (workout length depends on your level), a different program would better suit you. 

*If you don't have access to kettlebells, this isn't for you.  You need a KB that you can swing and one that you can press overhead is necessary.  Although moves can be modified with a dumbbell, a huge part of this program is building kettlebell skills.  Having a heavier weight you can swing and a lighter one for cleans and presses is necessary.

*If you're on another program, I wouldn't suggest doing that AND this.  

*If you've already been strength training consistently, then 2-3 times/wk of these workouts and your lower intensity movements (walking, biking, yoga) or steady state cardio is enough.  If you're newer to regular strength training, start with two of these KB sessions/wk, adding in lower intensity movements if and when it feels right.

 

The Blueprint is waiting for you.  Click below to get access right now.

Try the first week free!  If you love it, purchase the course to receive seven more weeks of skill, strength, and mobility.