By Myworkouts
Advanced (3+ years) | |
79 minutes/day | 2 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
1 x Kettlebell, Bodyweight, 2 x Kettlebell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Upper | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
1C.Kettlebell Crush Grip Bridge Press | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell One-Arm Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Kettlebell Bicep Curls | 4 rounds | 30s | 10s | |
2C.Kettlebell One-Arm Bentover Row See Exercise Notes | 4 rounds | 30s | 10s | |
2D.Lunge Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Thruster | 4 rounds | 30s | 10s | |
3B.Kettlebell Kneeling Two Hand Curl to Tricep Extension | 4 rounds | 30s | 10s | |
3C.One Arm Standing Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
3D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Bent Over Kettlebell Row | 4 rounds | 30s | 10s | |
4B.Kettlebell One Arm Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
4C.One-Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
4D.Shoulder Circles See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Single Kettlebell Standing Triceps Extension | 4 rounds | 30s | 10s | |
5B.Kettlebell Pushup | 4 rounds | 30s | 10s | |
5C.Single Kettlebell Pivot Halo | 4 rounds | 30s | 10s | |
5D.Seated Overhead Triceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
6B.Split Stance KB Swing To Curl | 4 rounds | 30s | 10s | |
6C.Kettlebell Rotational Clean See Exercise Notes | 4 rounds | 30s | 10s | |
6D.Dynamic Back Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
1C.Kettlebell Situp | 4 rounds | 30s | 10s | |
1D.Stomach Vacuum See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.One Arm Kettlebell Front Squat See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
2C.Kettlebell Around the Body | 4 rounds | 30s | 10s | |
2D.Standing Twist See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Overhead Squat | 4 rounds | 30s | 10s | |
3B.Single Kettlebell Deadlift | 4 rounds | 30s | 10s | |
3C.Standing Kettlebell Side Bending See Exercise Notes | 4 rounds | 30s | 10s | |
3D.Half Kneeling Rotational Hip and Quad Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.American Kettlebell Swing | 4 rounds | 30s | 10s | |
4B.Romanian Deadlift with Kettlebell | 4 rounds | 30s | 10s | |
4C.Kettlebell Core Up From The Floor Up See Exercise Notes | 4 rounds | 30s | 10s | |
4D.Floor Abdominal Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Front Squats With Two Kettlebells | 4 rounds | 30s | 10s | |
5B.Kettlebell Standing Calf Raise | 4 rounds | 30s | 10s | |
5C.Single Kettlebell Side to Side Knee-In Crunch | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Kettlebell Alternating Swing Catch See Exercise Notes | 4 rounds | 30s | 10s | |
6B.Floor Calf Raise | 4 rounds | 30s | 10s | |
6C.Kettlebell Russian Twist | 4 rounds | 30s | 10s | |
6D.Overhead Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Create a custom workout plan with AI
Answer a few questions and find a workout plan personalized to you.