be slam workout program

8/20/2019 Be SLAM Workout Program

1/21

B E

S L A M

B E

S L

A M

B E

S L A M

B E

S L A M

B E

S L A M

B E

S L A M

B E

S L A M

BE

SLAM

BE

SLAM

BE

SL

AM

BE

SLAM

BE

SLAM

BE

SLAM

BE

SLAM

B E S L A M B E S L A M B E S L A M B E S L A M B E S L A M

B E S L A M B E S L A M B E S L A M B E S L A M B E S L A M

The 12-week plan that will get you lean and

strong in under 30 minutes a day.

by Lauren Brooks

B.S. Kinesiology, SFG TL, CNN, ACE


2/21

Copyright 2013 © Lauren Brooks Miller. All Rights Reserved. Any unauthorized duplication and/or distribution of this document arestrictly prohibited. No intellectual property rights, copyrights, distribution or resale rights of any kind are granted to you. You will no

personally send nor permit this electronic book or its hard copy printout to be transmitted via Internet or postal mail to anyone.

The techniques, ideas, and suggestions in this book are not intended as a substitution for proper medical advice. Kettlebells

and other forms of exercise can be dangerous if performed without proper pre-exercise evaluation, competent instruction

and personal supervision from an experienced kettlebell coach or other qualied strength professional. Always consul

your physician or health care professional before performing any new exercise or exercise program - particularly if you are

pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and

suggestions in this document are at the reader’s sole discretion and risk. The editors, author and/or publishers of this book

are not liable or responsible to any person or entity for any special, incidental, or consequential damage be caused directly

or indirectly by the information contained within.

WARNING


3/21

Welcome to the Be SLAM program! This is youopportunity to really ne tune your skills and workon the proper movement patterns throughout eachexercise. By keeping the reps low, you will go in toeach exercise feeling fresh, thus improving your skillImproving your skill level will get you on your way toBe SLAM.

If you don’t have heavy bells available at this time,you have a few options that are listed below to makethis more of a challenge for you.

Option 1: Double up where you can. For example use 2 bells for the dead lifts or cleans instead of one bell.When only focusing on a few reps at a time, this will create an opportunity to slow down and use doublekettlebells.

Option 2: Temporarily, you can turn up the volume by starting at 8 reps instead of 6, making your way downthe ladder pattern that is designed for you. This will make sense to you after reading the simple directions for

the strength workouts. Increasing reps will in turn create more volume within the program. Eight reps is a bithigher for strength movements but if you only have lighter weights, this will be the best option for you. Investin some heavier weights when you can or double up!

Option 3: Adjust your speed of the movement. If you slow it down through a strength portion, such as adead lift or a press, it will make the bells feel heavier thus having a similar effect on your body as if you areusing a heavy kettlebell. For explosive exercises, speed up for more intensity however, use this techniquewith caution. I suggest saving your explosive speed adjustments for the conditioning portion of the programsuch as swings, burpees, or even push-ups if you are strong and ready for the challenge.

The majority of the exercises will be linked to a demonstration video in case you don’t know how to execute

the exercise. The e-book is not designed to teach you specic details of each movement. The videos are therefor reference. Work on just the movement patterns when rst learning without any weight. Gradually add thekettlebell or weight once you are sure you are hinging properly and deadlifting properly. If you need moredetailed instruction and you don’t have a reputable strength coach and kettlebell coach near by, check out myDVDs, kettlebell book, and/or take advantage of some online video coaching for immediate feedback to help youstay as safe and get the most out of your training.

With these short workouts (practice sessions) you will be nishing with feeling a sense of energy as ifyou could have done more. That’s the idea! Don’t fret. If you wanted to go about your day, play tennis, gofor a walk, do some yoga, or be extremely energetic for your kids, family, career, and normal life, this programwon’t slow you down or hinder you from doing your favorite activities.

The conditioning workouts will be a bit more demanding and you have the option to use the 20 or 30 secondtimed intervals, depending on your current tness level, size bells you are using, and how your body feels for theday. If you have a demanding day ahead of you make it a bit easier on yourself. If you have an easy day andaren’t bogged down by stress, then turn up the intensity and go for it. If you are just starting out, start with 2-3sets for the conditioning portion. If you are hard-core you can do as many as 4-6. Main goal is to keep your formperfect throughout each exercise. If you feel your form suffering at all, you have done too much.

This program will get progressively more demanding in the last month of the program. I highly suggest you usethe charts for each workout to keep track of your progress. Grab a notebook and print out your workout for theday. You can also copy and paste the chart in to a Word document so you can journal your progress. Figure outthe best way to keep track of your progress so you can look back and give yourself a pat on the back as you seeyour incredible improvements.

http://www.ontheedgefitness.com/Home.aspxhttp://www.ontheedgefitness.com/ShopOnline/KettlebellBook.aspxhttp://www.ontheedgefitness.com/ShopOnline/KettlebellBook.aspxhttp://www.ontheedgefitness.com/Home.aspx


4/21

Exercise Demonstration

VideosIn order to ensure you are doing each exercise properly, I have created instructional videos that demonstratethe proper way to perform most of the exercises for this program. Click on any of the links to watch the videos.

Alternating Holds

Body Row

Burpee

Clean & Press

Kettlebell Deadlift

Double Clean & Press

Double Kettlebell Clean

Double Kettlebell Deadlift

Double Kettlebell Front Squat

Goblet Squat

Hand 2 Hand Swing

High Pull

Hip Circles

Hip Flexor Stretch

Jump Squats

Kettlebell Clean

Kettlebell Swing

Modied Push-Up

Mountain Climbers

One Arm Swing

Pull-Ups

Push Press

Push-Up

Renegade Rows

Rope Waves

Ropes Up and Over

Rope Zig Zags

Single-Arm Row

Single-Leg Deadlift (1 KB)

Single-Leg Deadlift (2 KBs)

Snatch

Split Squat (1 KB)

Split Squat (2 KBs)

Squat Thrusts

Turkish Get Up

Mobility Drills

4 Figure Stretch

Bridges

Hip Circles

Hip Flexor Stretch

Thoracic Mobility Plank

http://www.youtube.com/watch?v=t4JW-aq1f6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=GZ3BOi_SmZo&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=WsgR8pyg_xw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=6D6rqErWl5g&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=_cLpk9II9cc&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=xWIRcponMq4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Dlv9kEdcGNs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Xa2kLHiymTw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LT0nMnhQ-Vs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=kfO7ZK7Y0hA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QytJH23s3zg&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=zEUE4zvRSMQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=yhWvDMsAezw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=eTb6DGiQXc8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Z2Vug5UgIkk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QlzZw55qgq4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=WAAH4ScL8v0&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LshtfO9NiTs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=5PM_KBjidc4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QytJH23s3zg&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=-tgzSQUSLY8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=NYbpyPvUQ6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LshtfO9NiTs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=t4JW-aq1f6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=FL1HcH3ge7c&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=JYRfPSsXPkM&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=pi-5cw2IFdA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=GZ3BOi_SmZo&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=kQtGnHdCeHM&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=cnOLCIRB9fQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=aEhYOAWYAzk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Ju53HIXq7HA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=zzyvXj04gcc&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=X7riLBEHu0w&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=o2686fNUC94&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=idopC5GifVk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=8WY6n8sScRQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=yhWvDMsAezw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=eTb6DGiQXc8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=OB0x9fmTnms&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=OB0x9fmTnms&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=eTb6DGiQXc8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=yhWvDMsAezw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=8WY6n8sScRQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=idopC5GifVk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=o2686fNUC94&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=X7riLBEHu0w&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=zzyvXj04gcc&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Ju53HIXq7HA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=aEhYOAWYAzk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=cnOLCIRB9fQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=kQtGnHdCeHM&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=GZ3BOi_SmZo&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=pi-5cw2IFdA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=JYRfPSsXPkM&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=FL1HcH3ge7c&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=t4JW-aq1f6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LshtfO9NiTs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=NYbpyPvUQ6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=-tgzSQUSLY8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QytJH23s3zg&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=5PM_KBjidc4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LshtfO9NiTs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=WAAH4ScL8v0&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QlzZw55qgq4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Z2Vug5UgIkk&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=eTb6DGiQXc8&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=yhWvDMsAezw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=zEUE4zvRSMQ&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=QytJH23s3zg&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=kfO7ZK7Y0hA&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=LT0nMnhQ-Vs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Xa2kLHiymTw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=Dlv9kEdcGNs&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=xWIRcponMq4&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=_cLpk9II9cc&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=6D6rqErWl5g&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=WsgR8pyg_xw&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=GZ3BOi_SmZo&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvIhttp://www.youtube.com/watch?v=t4JW-aq1f6s&feature=share&list=PLcOlmKZbSgrauIFv-tkbyI0-rajEWBMvI


5/21

Strength Workouts

Workouts 1-5 Directions:

Directions A: Perform each exercise in the chart starting at the rep range of 6 UNLESS specied differently. Iyou are advanced you can start at the rep range of 6. If you are just beginning your journey you may want tobegin at the rep range of 5. This is a descending ladder program. Once you complete all exercises, you will starback again with 5 reps, then 4 reps, and so on.

Directions B: Use double bells and perform 5 reps for 4-5 sets instead of the descending ladder. This is if youwould like to build muscle.

Directions: Go through each exercise starting at rep range of 6 unless specied otherwise. After you nish thelast exercise, take a quick rest while performing either joint mobility or a hip exor stretch. Then begin the nexset at 5 reps. Continue this pattern until you get to 1 rep.

Date_____________ Keep track of the size kettlebell you use or lever for BW

(example: Dead Lift 6 reps - 20kg Push-ups - Knees )

Note: If you are feeling extra strong one day or know you will have to skip a workout the next day, you have the

option to go up the ladder for more practice. Otherwise, enjoy the easy fresh feeling of leaving the workoutsYou are not supposed to feel like you’ve been hit by a truck. You will not get strong that way. Don’t forget to takenotes and record your weights that you are using!


6/21

STRENGTH 1Date _____________________________

Deadlifts (Single Bell or Double Bells)

Push-ups (or Modied Push-ups)

Double Cleans or Clean on each side*Swings

Exercise 6 Reps 5 Reps 4 Reps 3 Reps 2 Reps 1 Rep

Dead Lift(Single Bell or Double

Bells)

Push-Ups(or Modied Push-ups)

Double

Cleans(or Clean on Each

Side)

Swings(*10 reps each time!)

NOTES:


7/21

STRENGTH 2Date _____________________________

Goblet Squat

Body Rows or 1 Arm Rows

1 Arm Swings Left (8 reps)1 Arm Swings Right (8 reps)


Goblet

Squatsor Double Front Squats

Body Rowsor 1 Arm Rows

1 Arm

SwingLeft & Right, 8 reps

each arm

Hip Flexor

Stretch

NOTES:


8/21

STRENGTH 3Date _____________________________

Single Leg Dead Lift (single or double bell)

Clean and Press or Double Clean and Press (advanced)

Heavy Swings x 10


Single-Leg

Dead LiftLeft & Right

Single or Double Bell

Clean &

Press or

Dbl Clean &

PressLeft & Right

Heavy

Swings10 reps every time

ThoracicMobility

Plank

NOTES:


9/21

STRENGTH 4Date _____________________________

Split Squats (single or double bell)

Pull-ups or Rows

Heavy Swings x 10 Ab Roll Outs

(with Suspension Trainer or Wheel. Or hold a High Plank and tap each shoulder.)


Split SquatsSingle or Double Bell

Pull-Ups or

Rows

Heavy

Swings10 reps every time!

Ab Roll

Outswith SuspensionTrainer or Wheel. Or

hold a High Plank and

tap each shoulder.

NOTES:


10/21

STRENGTH 5Date _____________________________

Turkish Get Up (start your ladder at 4 instead of 6)

Renegade Rows or Alternating 1 Arm Planks (hold each rep for 3 seconds)

1-Arm Swings (8 Reps per Arm)


Turkish

Get Up

(alternate)*different rep range for

this exercise

Renegade

Rowsor Alternating Plank 1

Arm Plank Holds

1-Arm

Swings8 Reps per Arm

Hip Flexor

Stretch

NOTES:


11/21

Conditioning Workouts

Workouts 1-5 Directions:

Directions A: Set your timer for 20 seconds on 20 seconds off. Repeat the workouts for 2-3 rounds. Use akettlebell that you can be explosive with and keep perfect form.

Directions B: Set your timer for 30 seconds on 30 seconds off. Repeat the workout for 3 rounds.

Date and keep track of reps and weight used for each exercise and rounds. Circle the time you used for thaworkout to keep appropriate track. Start with 2-3 rounds if you are just beginning your journey. As you progressadd an extra round. If you are hard-core, you can do as many as 4-6 rounds.


12/21

CONDITIONING 1Date _____________________________

Swings

Jump Squats

1 Arm Swings1 Arm Swings

Burpees or Squat Thrusts

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

Swings 30 Seconds

Jump

Squats

1-Arm

Swings(Left)

1-Arm

Swings(Right)

Burpees

or Squat

Thrusts

NOTES:


13/21


High Pull Left

High Pull Right

Rope Waves or Push Press LeftRope Zig Zag or Push Press Right

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

High Pull (Left)

30 Seconds

High Pull(Right)

Rope

Waves or

Push Press(Left)

Rope Zig

Zags orPush Press(Right)

Hip Circles

NOTES:


14/21


Squat Thrusts with Kettlebells

Double Cleans or Alternating Cleans

2 Arm SwingsRopes Up & Over or Mt. Climbers

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

Squat

Thrustswith or without

Kettlebells

30 Seconds

Double

Cleans or

Alternating

Cleans

Swings

Ropes Up &

Over or Mt.Climbers

NOTES:


15/21


Snatch

Snatch

High Pull, Catch and SquatPlank

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

Snatch(Right)

30 Seconds

Snatch(Left)

High Pull,

Catch, &

Squat

Plank

NOTES:


16/21


Swing

Plank

Jump SquatPlank

Hand 2 Hand Swing

Mountain Climbers

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

Swing 30 Seconds

Plank

Jump

Squats

Plank

Hand 2

Hand

Swings

Mt.

Climbers

NOTES:


17/21

Mobility, Warm-Up, &

Cool-Down DrillsExercise 20 Seconds

30 Seconds

Exercise 20 Seconds

30 Seconds

20 Seconds

30 Seconds

20 Seconds

30 Seconds

Bridges Downward

Dog to High

Plank

Knee

Hinges

Ankle

Circles

Hip Circles Wrist

Circles

Hip FlexorStretch

Crawl

4 Figure

Stretch

Shoulder

Rotations


18/21

Be SLAM

Practice ScheduleThis is broken down into 3 sections. Weeks 1-4 has you practicing these very short workouts 4 times a week

As you go through the weeks, your body will be ready to add an extra practice session. Day 1 can be any start

day of the week. If you miss a workout day, you can make it up on the rest day. This is just a suggestion and you

shouldn’t need more than 20-30 minutes to complete your strength or conditioning practice. For easy navigation

just click on the workout and it will take you right to it. Print it out or copy and paste it in your workout journal to

record your progress, weights used, and any other details you’d like to add (such as speed of movement, how

you felt, if you needed extra rest, etc.). Once you have completed this program, take a break for a week. You

can then start with this program again or incorporate some of the kettlebell DVDs and instructional books into

your workouts.

Warning: Your starting bells may feel very light for you after the 12 weeks are up! Keep them for new

exercises and light days!

http://www.ontheedgefitness.com/ShopOnline/KettlebellWorkoutDVDs.aspxhttp://www.ontheedgefitness.com/ShopOnline/KettlebellWorkoutDVDs.aspx


19/21

WEEKS 1-4

WEEKS 5-8

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Strength 1 Conditioning

1

Mobility

Drills


2

Mobility

Drills

Rest

Strength 3 Conditioning3

MobilityDrills

Strength 4 Conditioning4

MobilityDrills

Rest


5

Mobility

Drills


1

Mobility

Drills

Rest


2

Mobility

Drills


3

Mobility

Drills

Rest

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Strength 4 Strength 5 Conditioning

4

Mobility

Drills


5

Conditioning

1

Conditioning

2

Strength 3 Mobility

Drills


3

Mobility

Drills

Conditioning

4


5


1

Conditioning

2

Strength 4 Strength 5 Mobility

Drills

Conditioning

3

Conditioning

4

Rest


20/21

WEEKS 9-12DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Strength 1 /

Conditioning

5

Mobility

Drills

Strength 2 /

Conditioning

4

Mobility

Drills

Strength 3 /

Conditioning

3

Mobility

Drills

Strength 4 /

Conditioning

1

Strength 5 /

Conditioning

2

Strength 1 Mobility

Drills

Conditioning

5

Strength 5 /

Strength 2

Mobility

Drills

Conditioning

3

Strength 3 /

Conditioning

1

Mobility

Drills

Strength 4 /

Conditioning

4

Mobility

Drills

Strength 2 /

Conditioning

3

Mobility

Drills

Strength 1

Strength 4 /

Conditioning1

Mobility

Drills


2

Strength 3 /

Conditioning3

Mobility

Drills

Strength 1 /

Strength 2 /Conditioning

5


21/21

Thank you so much for believing in this program. To Be SLAM (Strong Like A Mother) are very empowering feelings that all of usdeserve and should experience. Please share with me your progress,experience and results at [email protected]. I encourage youto take photos before and after along with documenting where youstart and where you end up. It’s you that will continue to inspire theworld and show your loved ones that they also can Be SLAM!

You can nd me at OnTheEdgeFitness.com and continue to check

back at BeStrongLikeAMother.com for video updates and moreprograms.

To Yours In Health,

Lauren BrooksFounder of On The Edge Fitness

P.S. To talk about the program with other like-minded people, please join us on our

Facebook page and look out for a special private group dedicated to Be SLAMs!

THANK YOU
mailto:kbellqueen%40me.com?subject=http://www.ontheedgefitness.com/http://www.bestronglikeamother.com/https://www.facebook.com/LaurenBrooks.OnTheEdgeFitnesshttps://www.facebook.com/LaurenBrooks.OnTheEdgeFitnesshttp://www.bestronglikeamother.com/http://www.ontheedgefitness.com/mailto:kbellqueen%40me.com?subject=

be slam workout program

Documents