5-week kettlebell program
“The body should be treated rigorously, that it may not be disobedient to the mind.”
– Seneca –
- A pair of moderate size kettlebells (a weight you can press over head)
- One heavier single kettlebell
We will meet 5 days a week and focus on different types of workouts using kettlebells. There will be 3 coaches on the screen at all time demonstrating beginner, intermediate and advanced variations.
Day 1 | Light Weight High Volume with metabolic conditioning workout to burn, sweat and build.
Day 2 | Time Under Tension workouts with pause reps, slow eccentrics and isometric work to increase muscle mass.
Day 3 | Technique Day where we extensively break down the Kettlebell Snatch, Turkish Get Up, Kettlebell Figure 8, Tactical Snatch and Windmill.
Day 4 | Heavy + Hard work to build strength, performance and overall resilience.
Day 5 | Open Format workouts where anything goes. From decompression workouts to kettlebell flows.
Each week introduces a piece of ancient wisdom inspired by Stoic philosophy. Together, we will reshape our perception around movement, life, happiness, and obstacles within.
week 1: omnia paratus
ready for anything
In Week One, we will challenge you to find your reason for training, which will add fuel to your motivation and help eliminate excuses. You’ll discover that training to be ready for anything is the the key to overcoming and seeing beyond your obstacles.
Move of the Week: Kettlebell Snatch
week 2: amor fati
love of fate
This week, you’ll learn unique mindset hacks that help reframe our perception of obstacles. What stands in the way can be seen as an advantage, rather than a deterrent. It all depends on how we choose to see it.
Move of the Week: Turkish Get-Up
week 3: mollitiam
In this week, we will share techniques to overcome the voice in your head that says, “I can’t do this”. The goal is to learn to develop the physical and mental ability to bounce back from whatever life throws at you. How? Just do hard things everyday.
Move of the Week: Kettlebell Figure 8
week 4: non ducor, duco
i am not led, i lead
In Week 4, you’ll discover tools that help you become a better master of yourself. Most live life by following the herd and taking each day as it comes. We must break the wheel and begin creating our future, instead of expecting it to simply happen to us. We are all unique and that must be celebrated.
Move of the Week: Kettlebell Tactical Snatch
week 5: memento mori
remember you are mortal
In the final week, we challenge you to reshape your perception on death. We know it is inevitable and yet we continue to think of it as something that lies in the future… far away from today. The truth is that life is about the present… now! And we all must value our time with better decisions and more living.
Move of the Week: Kettlebell Windmill
We all start together. We all finish together.
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DO IT AT HOME… BUT NEVER ALONE
- 5 Weeks of full follow-along strength and metabolic conditioning workouts.
- 5 Workouts per week, 35-60 minutes each. (25 workouts total)
- 5 Additional warm-ups and 5 cool downs.
- In-depth instruction for beginner, intermediate, and advanced levels.
- Three coaches performing each variation on screen in every workout.
- Minimal equipment needed. (2 moderate weight kettlebells, and 1 heavy kettlebell)
- Weekly teachings and mindset prompts to fuel motivation, shift perspective and overcome all obstacles.
- Train anywhere, on any device.
- Comprehensive nutrition guide.
- Mindful Practices E-book guide
- Unlimited access via the top-rated HEF Training App.
This eating plan goes beyond counting calories, carbohydrates and protein. It lays a heavy focus on sourcing vitamins, minerals, and plant compounds that help the human body find balance and the ability to thrive. Through foods such as organic vegetables, nuts and seeds, you’ll receive more nutrients to help muscles function better, recover faster and increase natural energy.
This plan is also high in fiber, a type of carbohydrate that serves to help the human body detox, balance blood sugar, enhance microbiome function and more! While free of nutrients and calories, water will be considered another essential part of this plan as it plays a major role in toxin removal, bathroom regularity as well as helping blood circulate throughout the body.
When possible, you are encouraged to purchase organic produce and lean, pasture- raised, wild-caught or free range protein options to optimize nutrient availability and minimize toxin intake. You’ll find that some meals are completely plant based, but still provide the option to include animal protein or additional protein to help you meet your needs. Each day provides roughly 2,000 calories, but because every body requires different amounts of energy to sustain different daily tasks, you can safely add or remove snack options to help you meet your daily goal.
On this note, it should be emphasized that it is a huge disservice to the body to starve it of the nutrients and energy it requires to function at its best; always strive for balance, take your time to enjoy the experience of a meal and remember to choose foods that serve a purpose far beyond meeting caloric needs. We strongly encourage the use of water, unsweetened herbal teas, minimal caffeine restricted to early hours of the day and the elimination of soda, juice (smoothies are acceptable), and sweetened coffee/tea beverages!
“The humor, the swearing, the relatability immediately captured my attention and kept me coming back for more workouts, even if they were very hard at first. I love all of the programs, from FYR to Overcome to Housewarming to Fearless and Rebirth. They all bring something different and a new set of challenges.” – Nicole Lee
“I am loving the HEF training app! It is easy to navigate and has some awesome workouts. I have learned so many “new” moves and am seeing some great results already, which keeps me coming back for more!!” – Nicole Viv
“I had been a member of the gym for some time before coming across Hannah Eden fitness. I really enjoy how each day is structured differently with the variety of exercises and different equipment which can be used, this increased my exercise knowledge as a whole. I’m looking forward to the future of the app, the coming programs, and what is to come with daily workouts!” – Stacey Walker
“This is by far one of the best mobile workout platforms in the market. The HEF team always delivers great workouts as well as an awesome vibe. Your muscles will get sore, but you will come out every day with an insane pump that will get you ready to tackle your day.” – Ramiro Lepe
Join the beyond Program
5-Week Beyond Program
$199.99 USD/ Lifetime Access
- 5 Weeks Of Full Follow-Along Workouts
- Comprehensive Nutrition Guide
- Weekly Mindset Prompts + Written Exercises
- Access To Private Facebook Group
- All Available On The HEF Training App
- One Time Purchase – Lifetime Access
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HEF Tribe Is Transforming Worldwide
“Developing the resilience to overcome obstacles in our lives changed everything for us. We want you to see what is truly possible in your life when you see beyond what is standing in your way.”
WHO IS THE HEF TRAINING APP SUITABLE FOR?
The HEF Training App is suited from anyone who’s just starting out their fitness journey to the advanced athlete who just wants to switch it up and add some variety to their routine.
Also, if you have any injuries, health concerns or you are pregnant/recently had a baby, please contact a medical practitioner for advice before starting any of the workouts.
WHAT ARE THE BENEFITS OF THE HEF TRAINING APP?
The HEF Training App includes HIIT, strength, conditioning, core workouts, bodyweight flow, recovery stretches, meal prep, recipes and exclusive content such as motivational talks and the Get Peeled Podcast. Get access to multiple collections of follow-along workouts and programs; We sweat with you each step of the way.
IS BEYOND INCLUDED WITH THE HEF SUBSCRIPTION
When Beyond first launched as a challenge it was included with the HEF Training App subscription. Which the opportunity for that offer passed as of May 2nd, 2022. Now Beyond is only accessible as a one time purchase which you’ll recieve lifetime access to. No subscription is needed to the HEF Training app to access any products you’ve purchased as a one time purchase.
I AM A TOTAL BEGINNER! HOW WILL I KNOW HOW TO DO EACH EXERCISE?
In our app you can use the search function to look up exercises and view a demonstration and a detailed instructional video so you can nail your form. If you can’t find an exercise you can always email us and I’ll get back to you ASAP to help you keep crushing it.
BY DOWNLOADING THIS APP, HAVE I AUTOMATICALLY STARTED PAYING ANY FEES?
Nope! You are not charged simply by downloading the app.
You are free to navigate and explore the app to get a feel of the content within, and you are also able to watch any preview videos that are available during the Free Trial period.
When purchasing Beyond as a one off program there are no monthly subscription fees to access the Beyond content.
CAN I GET A REFUND?
If you signed up via the website, please contact [email protected] to inquire about a refund.
All in-app subscriptions and purchases are managed by Apple for iOS and Google for Android. If you would like a refund for any reason, then you will need to contact them on the links below.
CAN I ACCESS MY ACCOUNT ON ANOTHER DEVICE (I.E. IF I PURCHASED THE APP ON AN IPHONE, CAN I ACCESS MY ACCOUNT ON ANDROID?)
Yes. Simply download the app from the App Store for that device, and log in using your account. Vise Versa.