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5 Week On Demand Follow Along Kettlebell Program
Welcome to the Fit in 5 Experience Kettlebell Program Vol.1
You've never experienced a kettlebell program like this!
If you thought kettlebells were only for swinging, think again!
The Fit in 5 is five weeks of follow along kettlebell workouts that offer a wide variety, from Timed Intervals to Tabata's, AMRAPs to EMOMs.
These workouts will get you fired up every time! All workouts require only one kettlebell that can be lifted overhead, but it would be nice if you had access to a few different sizes. If not it’s okay, you can still grind it out with one.
Every day is very unique and should have no problem keeping you pumped!
This program is a great tool for bettering your overall fitness, and with so little necessary equipment, these workouts can be done just about anywhere!
5 Weeks Of New Workouts
Get 5 Weeks of Follow Along Kettlebell Workouts.
Get 5 different workouts a week.
You will never do the same workout twice.
Anywhere Any Time
5 Workouts a Week You have Access 24/7 to your workout playbook. These workouts can be done on demand to accommodate your schedule
As a bonus, I've added a MACRO based nutrition guide to follow to maximize your results
Where can I send it?
[Plus, When you sign up, you also get LIFETIME access to the 5-week program so you can repeat it as many times as you want! No time limit, it’s yours to keep!]
You’ll also get access to my private Facebook group where I’ll be hosting weekly live workouts from the program, as well as technique workshops where I will answer any questions you might have as we grind through the 4 weeks!
Gain strength, power, and endurance
Much easier on your joints than traditional cardio
Less space and minimal equipment needed
Quick and efficient full-body workouts
Nearly limitless movements to continually challenge yourself
The ability to train in multiple planes
You only need one kettlebell – that’s it! Choose a weight that you can press between 8 - 12 reps. If unsure, begin on the lighter side; correct movements are the key!
Beginner woman: 8-10 kg
Beginner man: 12-16 kg
Intermediate woman: 12-16kg
Intermediate man: 16-22kg
Advanced woman: 16-20kg
Advanced man: 20-24kg
Elite athlete: 24-32kg+
Mike uses the Dragon Door or Rogue Fitness brand. For the beginner, any brand will work just fine. Shop local if you can.
*I suggest a 20kg/40lb KB for men and a 12kg/26lb for women most of the time.
For advanced individuals, I suggest 24kg/53lb for men and 16kg/35lb for women.
However, these are all subjective to the person. In a gym setting these would be your typical numbers.
Optional recommended equipment (in addition to kettlebells):
Cardio equip such as a Rower, Bike, Ski Erg
Box or Bench
*if you don't have access to these things, don't worry! I always have suggestions for modifications.
*Most Follow Along Workout Videos have NO background music so you can easily jam out to your favorite tunes.
What equipment do I need?
Ideally, having a variety of kettlebells would be great BUT due to what is going on with Covid-19, I've programed the workouts to be challenging using just one kettlebell you can press over hear [for most people].
What format do the workouts come in?
All of the workouts are delivered via easy print-and-go PDF with accompanying a full length follow along videos for every single workout with modifications when I think they are needed. The membership site is also mobile-friendly, so you’ll be able to pull the PDFs and videos at the gym in real time, too.
I'm a beginner and/or haven't been consistent with weights, can I do this?
All fitness levels can do these workouts. A word for beginners...
Before you get too excited, I do want to point something out. Fit in 5 is no joke! It is hard. The workouts are intense and deliver a demanding cardiovascular response. It is NOT for beginners.
But, I am not saying a beginner can't do it, I am just saying I am warning you. Modifications are given and we always recommend going at your pace and take the time and amount of rest you need to take.The workout frequency suggested is 3-5x/week, which may be more volume than you are used to (or less, depending), so the most important things will be to listen to your body, rest when you need to, practice your form as best you can, and slowly ramp up in weight so you don't overdo it right out of the gate. The goal is consistency and to stick with it. So do your best, there will always be time later to take things up a notch.
If you have never really messed around with weight training it may be hard to follow. I would suggest reaching out to me personally for a beginner style program that may ease you into this one.
Will I get sore with these workouts?
The probable answer is YES. These workouts contain a lot of different movement patterns and a lot of volume, thus literally forcing the body to respond. You'll be cramming a lot of exercise (reps and sets) into a short amount of time. Of course, this intense approach is what drives results, but it will also be a bit of a shock to the system especially if you are not used to it.
What if I can’t exercise 3-5 days a week?
Yes, this may be a common concern, and warranted. Consistency is key, and by making the workouts on the short side (40-45 minutes) hopefully that provides a low barrier to entry. But bottom line, a lot of folks won’t be able to commit to 3-5 days a week, and that is fine. You need to make it work for you and your unique schedule and priorities. BUT, I don’t want you going into all-or-nothing mode, so just do your best and progress as possible.
How long will I have access to these workouts?
You have access to the #PKFn5 membership portal forever.
What if I am currently doing another program?
I'll be honest, ideally you'd not do too much other exercise while doing this program for best results. You can leisure walk as much as you'd like, but if you are doing excessive cardio, for example, it WILL take away from your results. Which, so long as you know that, is fine. Throw in a yoga class or the occasional run, and that's fine. But if you are doing a ton, and add this on top, we need to be aware of overtraining/not giving the body sufficient recovery time for best results. But of course, if you are currently doing another program, it is perfectly fine to start this after you're done.
Can I modify for injuries or chronic aches/pains?
Yes, I usually offer this modification during the workouts, jumps, cardio options and more. And if you need an alternative for anything any time, you can always email me for help. No issues.
What's your refund policy?
There is a 30-day money back guarantee. You can request a refund if you are not satisfied with the program within 30 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it's not for you. No refunds will be granted after 30 days.
Did I miss something? Send me an email.
Disclaimer: These workouts are designed for educational purposes only, and you follow them at your own risk. You are an adult, capable of listening to your body and knowing what it can and can’t handle. I have done my best to prepare you for a safe and effective workout, but please speak with your physician before starting any fitness program, especially if you are at a higher risk for illness and injury. Mike Barbato and Precision Kettlebells assume no risk for your voluntary participation in this program.