{"title":"Kettlebell Programs","description":"\u003cp\u003eThree levels of kettlebell training: Foundation (beginner), Build (intermediate) and Forge (advanced). 8-week PDF programs with video demos for every exercise.\u003c\/p\u003e","products":[{"product_id":"kettlebell-foundation","title":"Kettlebell Level 1: Foundation","description":"\u003cp\u003eNew to kettlebells? Foundation teaches you the lifts everything else is built on: the deadlift, swing, goblet squat, press, row and carries. Then it turns them into proper full-body strength over 8 weeks.\u003c\/p\u003e\u003cp\u003eOne or two bells and about 40 minutes, three times a week. That's all it takes to get going.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e11-page printable PDF (US Letter, prints fine on A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set, rest timer built in, and it follows your weekly schedule for you\u003c\/li\u003e\n\u003cli\u003e8 weeks, 3 sessions a week, 30–45 minutes each\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eWarm-up, cool-down and clear sets and reps for every session\u003c\/li\u003e\n\u003cli\u003eWhich bell sizes to start with, benchmark tests and a printable training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Beginner. Start here.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, credited inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58508034507083,"sku":null,"price":12.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/L1_Foundation_MAIN_square.jpg?v=1789651093"},{"product_id":"kettlebell-build","title":"Kettlebell Level 2: Build","description":"\u003cp\u003eGot the basics and want more? Build takes you past the beginner lifts into cleans, Turkish get-ups, high pulls and heavier swings, so your strength and conditioning both go up a level.\u003c\/p\u003e\u003cp\u003eThis is where kettlebell training starts to feel like a proper skill. Stick with it.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e14-page printable PDF (US Letter, prints fine on A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set, rest timer built in, and it tells you when it's time to go heavier\u003c\/li\u003e\n\u003cli\u003e8 weeks, 4 sessions a week, 40–55 minutes each, with 2 kettlebells\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eWarm-up, cool-down and clear sets and reps for every session\u003c\/li\u003e\n\u003cli\u003eWhich bell sizes to use, benchmark tests and a printable training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Intermediate. Best after Level 1.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, credited inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58508035948875,"sku":null,"price":16.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/L2_Build_MAIN_square.jpg?v=1789651116"},{"product_id":"kettlebell-forge","title":"Kettlebell Level 3: Forge","description":"\u003cp\u003eForge is for experienced lifters. Snatches, double-kettlebell complexes and conditioning that will properly test you.\u003c\/p\u003e\u003cp\u003eIt's hard work, and it's meant to be. Finish this one and you'll be in the best shape of your kettlebell life.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e13-page printable PDF (US Letter, prints fine on A4)\u003c\/li\u003e\n\u003cli\u003eFree workout tracker app: log every set and every snatch minute, rest timer built in\u003c\/li\u003e\n\u003cli\u003e8 weeks, 4 sessions a week, 50–60 minutes each, with a pair of kettlebells\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eWarm-up, cool-down and clear sets and reps for every session\u003c\/li\u003e\n\u003cli\u003eWhich bell sizes to use, benchmark tests and a printable training log\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Advanced. Best after Level 2.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, credited inside the guide. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58508037030219,"sku":null,"price":21.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/L3_Forge_MAIN_square.jpg?v=1789651141"},{"product_id":"kettlebell-bundle-foundation-build","title":"Kettlebell Bundle: Foundation + Build","description":"\u003cp\u003eLevels 1 and 2 together: 16 weeks, from learning the lifts properly to building real strength. It's cheaper than buying them separately, and the next step is already waiting when you finish the first.\u003c\/p\u003e\u003cp\u003eFour months of training, planned for you. All you have to do is turn up.\u003c\/p\u003e\u003ch3\u003eWhat you get\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e2 printable PDFs (11 + 14 pages), delivered as one ZIP download\u003c\/li\u003e\n\u003cli\u003eA free workout tracker app for each level: log every set, rest timer built in\u003c\/li\u003e\n\u003cli\u003e16 weeks of sessions, building from 3 days a week to 4\u003c\/li\u003e\n\u003cli\u003eA video demo for every exercise: tap the link or scan the QR code\u003c\/li\u003e\n\u003cli\u003eWhich bell sizes to use, benchmark tests and training logs\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eLevel:\u003c\/strong\u003e Beginner to intermediate.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eInstant download.\u003c\/strong\u003e You'll get it straight after checkout, and I'll email it to you too. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eVideo demos are free YouTube videos from independent coaches, credited inside the guides. Check with a doctor before starting a new exercise program.\u003c\/em\u003e\u003c\/p\u003e","brand":"TheFoundationsLab","offers":[{"title":"Default Title","offer_id":58508040831307,"sku":null,"price":23.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/5581\/4731\/files\/Bundle_L1-L2_MAIN_square.jpg?v=1789651164"}],"url":"https:\/\/thefoundationslab.com\/collections\/kettlebell-programs.oembed","provider":"TheFoundationsLab","version":"1.0","type":"link"}