Your Investment
One-time payment:
$150
- Lifetime access to all content
- Train anywhere, anytime
- Progress safely and confidently
8 weeks · Self-paced · Beginner-friendly
Foundations
Build strength, confidence, and lean muscle in just 8 weeks with this self-paced, beginner-friendly program.
Start today for $150, lifetime access included.
WhyFOUNDATIONS
FOUNDATIONS
MATTERS
If you’re not building muscle, you’re making life harder on yourself as you age. Weakness leads to unwanted fat gain, lower energy, and less confidence in your body.
Maybe you’ve picked up kettlebells before, but they’ve left you frustrated: smacking your forearms, feeling awkward, or intimidated to go heavier. Or maybe you’ve been dabbling with random workouts, sweating hard but not seeing real change.
It’s not your fault. Without a clear system and proper technique, weights can feel scary, unsafe, and ineffective.
IMAGINE
THIS…
You pick up your kettlebell with confidence, knowing your form is crisp and safe. No bruised forearms. No second-guessing. Just clean swings, strong presses, and the ability to go heavier without fear of injury.
Every workout leaves you stronger, leaner, and energized, not drained or discouraged. You finally see your body changing in the mirror. You feel proud of your strength, and you carry that confidence into every part of your life.
All of this, training just a few times per week, anywhere you choose, with only a couple of bells.
WhatYOU’LL
YOU’LL
LEARN
- Foundational kettlebell exercises, including the swing, the most intricate move you’ll master here.
- How to recognize good form vs bad form: the difference between progress and pain.
- Key principles that keep you safe and injury-free.
- How to follow a progressive program that builds strength and muscle each week.
- The details that stop you from feeling sloppy and instead make your lifts powerful and efficient.
WhatYOU
YOU
GET
- Video instruction for every exercise, breaking movements down step by step.
- 8-week progressive program plus 5 intro workouts to practice the basics until you’re ready.
- Lifetime access: repeat the program as often as you want.
- Automated accountability emails to help you stay consistent.
- Optional add-ons: private calls with Colleen ($175).
WhatYOU
YOU
NEED
Just 3 kettlebells:
Light
(2–4kg lighter than testing size)
Medium
(your testing size)
Heavy
(8kg heavier than testing size)
Use the chart below to find your testing size bell based on your weight, gender, and age.
(Female under 50)
| Under 100lb | 10kg |
| 101-121lb | 12kg |
| 121-135lb | 14kg |
| 136-200lb | 16kg |
| Over 200lb | 18kg |
(Female 50+)
| Under 100lb | 8kg |
| 101-121lb | 10kg |
| 121-135lb | 12kg |
| 136-200lb | 14kg |
| Over 200lb | 16kg |
(Male under 50)
| Up to 135lb | 18kg |
| 136-150lb | 20kg |
| 151-165lb | 22kg |
| 166-250lb | 24kg |
| Over 250lb | 28kg |
(Male 50+)
| Up to 135lb | 16kg |
| 136-150lb | 18kg |
| 151-165lb | 20kg |
| Over 166lb | 22kg |
You can keep guessing, feeling frustrated, and wasting time on random workouts that don’t change your body…
Or you can spend 8 weeks establishing a solid foundation with kettlebells the right way, so you can build muscle, drop fat, and feel confident in your body for life.
All sales are final. Upon purchase you are choosing to strength train at your own risk.
ProofWHAT PEOPLE
WHAT PEOPLE
ARE SAYING
I saw a colleague go through Colleen's swing-to-snatch program. After completing Foundations, I felt more than ready to sign up. It’s been three years since I started training with my kettlebell, and I’m so impressed with my strength. I can swing 70lbs, I can squat 100lbs, and do a TGU with 55lbs! When I work out at my office gym, the men are always in awe of how much I can lift.
Having this program and opting to get feedback from Colleen made me see how much stronger my body is when I'm using the right form for exercises that I thought I was doing right like planks and squats, but maybe wasn't. The smallest shift in alignment or creating more tension makes me feel like my body is working harder, and I see how thats making me stronger.
Before Foundations I would work out sporadically, doing random workouts I'd see on instagram. In Foundations I had a set plan of action for each workout which helped me stay consistent and take out all the guess work. By the end I could push press the 16kg over my head for reps! That made me feel confident in myself and see hard work pays off. I'm now in Swing to Snatch!
BUILD STRENGTH.
MOVE WITH CONFIDENCE.
Build strength, confidence, and lean muscle in just 8 weeks with this self-paced, beginner-friendly program.