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This is a PDF training program that uses minimal equipment to build strength, muscle and insane core stability. It utilizes basic tools; a foam roller, a Kettlebell, and a set of Dumbbells for muscle focused full-body training. This is a great program if you are stuck in isolation and want to keep training hard. The reps are suggested as I tried to make the program accessible for all levels, so if a movement or weight is too easy you can add reps or subtract where needed.


It is preferred that you know the technique for the Hardstyle Kettlebell Swing and Kettlebell Snatch before attempting this program. (However, if you are new to these movements you can do my Minimalist Muscle Program for a more progressive video illustrated guide).

Anti-Coronavirus Program: Strength in Isolation

SKU: Venmo payments welcome: @HansMeyer644

    • 10+ Week
    • Beginner/Intermediate/Advanced 
    • Duration: 50-60mins 
    • Designed for: Strength, Hypertrophy, Stability 
    • Equipment needed:
    • Pullup Bar, 2 DBs, 1KB (or more)

    If you choose to use these programs and accompanying videos, you do so at your own risk and acknowledge that the exercises carry inherent risk of physical injury, particularly if you have previous injuries or a history of health problems. To the extent permitted by law, Hans Meyer DBA Nordic Strength & Conditioning, disclaims any liability of exercises in these programs.

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