Programs

Strength Training Programs

Choose kettlebell or dumbbell strength training with a 4-, 8- or 12-week PDF program. Each program includes three strength sessions per week, progressive stages and linked exercise demonstrations, delivered digitally.

Find your training block

Choose kettlebell or dumbbell based on the equipment you have and prefer. Every block includes 3 strength sessions per week.

4 weeks

Shorter 4-week block.

12 scheduled sessions · 6 distinct workouts

Kettlebell

Light matching pair and one heavier kettlebell required. Medium pair recommended.

View kettlebell · 4 weeks

Dumbbell

Light and heavy pairs required. Medium pair recommended.

View dumbbell · 4 weeks

8 weeks

8-week foundations block · Level 1.

24 scheduled sessions · 12 distinct workouts

Kettlebell

Light matching pair and one heavier kettlebell required. Medium pair recommended.

View kettlebell · 8 weeks

Dumbbell

Light and heavy pairs required. Medium pair recommended.

View dumbbell · 8 weeks

12 weeks

12-week block in six stages.

36 scheduled sessions · 18 distinct workouts

Kettlebell

Light, medium and heavy matching pairs required. Extra-heavy single recommended.

View kettlebell · 12 weeks

Dumbbell

Light, medium and heavy pairs required. Extra-heavy pair recommended.

View dumbbell · 12 weeks

A stable elevated support and a small stable heel elevation are required where prescribed. Strength sessions are estimated at 45–60 minutes including warm-up; pauses to watch demonstrations are not included.

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