Path of the Warrior Program

 

Warrior Training

KETTLEBELL FUNDAMENTALS

Our Warrior Training involve learning the safety points, philosophy (The VonSeth method) and breakdown of the three swing variations. You will begin to learn flow and movement.

BODY MECHANICS AND FIXATION

Warrior Training will instruct you how to use the proper form to do a variety of different kettlebell exercises. Some examples of exercises that you may learn in class include: Swing, Clean, High Pull.

As you advance in the Warrior program you’ll learn more advanced techniques.

ADVANCED MOVEMENTS

Double Kettlebell – works the triceps, quadriceps and calf muscles.
Deadlift – a classic kettlebell lift, builds the hips, lower back, and the large muscles in the thighs.
Two-Hand Swing – works the muscles in your thighs, hips, upper and lower back, and shoulders.
Get-Up – strengthens and tones the abdominal muscles.
 

Other kettlebell exercises that you can learn include Single Arm Swings, Kettlebell Push-ups, Kettlebell Lunges, Single Arm Rows, Kettlebell snatches and many more. There are also squat exercises that work the abdominals, glutes and hamstrings.

 

Master Training

OUR MASTERS TRAINING TAKE ALL THE KETTLEBELL EXERCISES THAT HAVE BEEN INTRODUCED IN WARRIOR FUNDAMENTALS AND INCORPORATES IT INTO ADVANCED WORKOUTS:

  • High Intensity Interval Training (HIIT): Short, fast workout; lots of reps in not a lot of time, cardio-intensive workout. Burns calories like crazy.
     

  • Viking Warrior Training (VWT) – 15 seconds work, 15 seconds rest; 50-60 rounds
     

  • Descending (Drop) VWT
     

  • Tabata – 20 seconds work, 10 seconds rest; 50-60 rounds 300 – 300 reps broken down into 7 exercises of 25 or 50 reps. Combination of bell work and body-weight
     

  • Heavy bells – two-handed, for building strength
     

  • 5 x 5 method – five sets of five reps
     

  • Double bells
     

  • Ladders
     

  • Circuits
     

  • Progressive resistance – 10 sets of 10 (super sets) in 20 minutes; rest time is up to individual
     

  • German Volume Training (GVT) – 20- to 30-minute session; 10 sets of 10 (super set); 90-second break between each
     

  • Two “opposing” muscle exercises, e.g., swings and goblet squats, or floor press and renegade rows. Promotes strength and hypertrophy

 

Executing these exercises with the proper form is essential, therefore kettlebell exercises are best learned in a class setting, with a professional instructor there to guide you. So whether your chosen path is strength, conditioning, or weight loss; let us be with you during your journey to becoming a kettlebell warrior. 

 

Schedule

Tuesday- Thursday
7 pm - 8 pm

Saturday
 10 am - 11 am 

*Members-Only Class


 

Book a small group session! 

For more infomation:
info@f3train.com 

OR

 
 

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