Why does Denver Kettlebell Bootcamp Have Nine Levels?
What people need to make progress at different points in their fitness lives require completely different goals and actions.
In the short term (1 - 12 months), to get leaner it really just takes a lot of high intensity workouts. DKB Level One provides that.
In the medium term (6 months - 2 years), to continue to get leaner takes a focus on strength. Uncommonly lean girls and guys tend to also be stronger than you would think.
In the long term (2 years - the rest of your life) systematically training quality of movement becomes paramount. Many people plateau in their workouts after a year or two simply because they have reached the ceiling in what their body will let them do, given the quality of their movement.
The way to bust through those plateaus and continue to get results year after year is always better movement.
And that's the game we're playing - to be able to provide you with the fitness results you want, for the rest of your life.
DKB Women's Level One: Beginner
18lb Get Ups x 618lb Swings x 100 in 5 minutes
DKB Women's Level Two: Kettlebell Girl
26lb Get Ups x 6
26lb Swings x 120 in 5 minutes
DKB Women's Level Three: Kettlebell Woman
36lb Get Ups x 6
36lb Swings x 140 in 5 minutes
DKB Women's Level Four (advanced): Kettlebell Princess
36lb Snatches x 100 in 5 minutes
36lb Military Press x 1 each arm
Chinups x 3
Proper Performance of Z-Health R-Phase Level Movement
DKB Women's Level Five (advanced): Kettlebell Queen
36lb & 26lb Double Kettlebell Swings x 50 in 5 Minutes
36lb & 18lb Double Kettlebell Military Press x 2
Chinups x 5
Proper Performance of Z-Health I-Phase Level Movement
DKB Women's Level Six (advanced): Super Hot Kettlebell Rockstar
36lb Snatches x 200 in 10 minutes
36 & 26lb Military Press x 2
Chinups x 10
Proper Performance of Z-Health S-Phase Movements
*Optional Bonus Level: Spartanatrix
Completion of "300 Workout" in under 30 minutes
DKB Women's Level Seven: HKC
Completion of the HKC Certification Course
Proper Performance of Z-Health R-Phase Level Movement
Proper Performance of Z-Health I-Phase Level Movement
DKB Women's Level Eight: RKC
Survival and Succussful Completion of the RKC Instructor Certification Course
Mastery of Z-Health I-Phase Level Movement
Proper Performance of all movements on Z-Health S-Phase Movements
DKB Women's Level Nine: RKC II
Survival and Succussful Completion of the RKC II Instructor Certification Course
Mastery of Z-Health I-Phase Level Movement
Mastery of Z-Health S-Phase Movements
DKB Men's Level One: Beginner
36lb Get Ups x 6
36lb Swings x 100 in 5 minutes
DKB Men's Level Two: Dude
44lb Get Ups x 6
44lb Swings x 120 in 5 minutes
DKB Men's Level Three: Man
53lb Get Ups x 6
53lb Swings x 140 in 5 minutes
DKB Men's Level Four (advanced): Fighter
53lb Snatches x 100 in 5 minutes
62lb Military Press x 1 each arm
Pullups x 5
Proper Performance of Z-Health R-Phase Level Movement
DKB Men's Level Five (advanced): Warrior
53lb & 44lb Double Kettlebell Swings x 50 in 5 minutes
70lb Military Press x 1 each arm
Pullups x 10
Proper Performance of Z-Health I-Phase Level Movement
DKB Men's Level Six (advanced): Monster
53lb Snatches x 200 in 10 minutes
1/2 Bodyweight Military Press x 1 each arm
Pullups x 15
Proper Performance of Z-Health S-Phase Movements
*Optional Bonus Level: Spartan
Completion of "300 Workout" in under 30 minutes
DKB Men's Level Seven: HKC
Completion of the HKC Certification Course
Proper Performance of Z-Health R-Phase Level Movement
Proper Performance of Z-Health I-Phase Level Movement
DKB Men's Level Eight: RKC
Survival and Succussful Completion of the RKC Instructor Certification Course
Mastery of Z-Health I-Phase Level Movement
Proper Performance of Z-Health S-Phase Movements
DKB Men's Level Nine: RKC II
Survival and Succussful Completion of the RKC II Instructor Certification Course
Including 1/2 Bodyweight Overhead Press with Each Arm
Mastery of Z-Health I-Phase Level Movement
Mastery of Z-Health S-Phase Level Movement
