By Myworkouts
Advanced (3+ years) | |
43 minutes/day | 4 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: Push | Day 2: Push | Day 3: Rest | Day 4: Push | Day 5: Push | Day 6: Rest | Day 7: Rest |
Push day for Upper & Lower Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
1C.Close Grip Kettlebell Push Up | 4 rounds | 30s | 10s | |
1D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.One Arm Standing Kettlebell Press See Exercise Notes | 4 rounds | 30s | 10s | |
2B.Single Kettlebell Squat Clean See Exercise Notes | 4 rounds | 30s | 10s | |
2C.One-Arm Kettlebell Push Press 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 Kneeling Two Hand Curl to Tricep Extension | 4 rounds | 30s | 10s | |
3B.Kettlebell Pushup | 4 rounds | 30s | 10s | |
3C.One Arm Kettlebell Front Squat See Exercise Notes | 4 rounds | 30s | 10s | |
3D.Squat Reach See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Front Squats With Two Kettlebells | 4 rounds | 30s | 10s | |
4B.Kettlebell Floor Press | 4 rounds | 30s | 10s | |
4C.Single Kettlebell Pivot Halo | 4 rounds | 30s | 10s | |
4D.Sumo Squat to Stand See Exercise Notes | 4 rounds | 30s | 10s |
Pull Day for just Upper Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell One-Arm Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Kettlebell Bicep Curls | 4 rounds | 30s | 10s | |
1C.Kettlebell One-Arm Bentover Row See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bent Over Kettlebell Row | 4 rounds | 30s | 10s | |
2B.Kettlebell One Arm Bicep Curl See Exercise Notes | 4 rounds | 30s | 10s | |
2C.One-Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
2D.Shoulder Circles See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
3B.Split Stance KB Swing To Curl | 4 rounds | 30s | 10s | |
3C.Kettlebell Rotational Clean See Exercise Notes | 4 rounds | 30s | 10s | |
3D.Bent Over Reach to Sky See Exercise Notes | 4 rounds | 30s | 10s |
Push day for just Upper Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Offset Push Up | 4 rounds | 30s | 10s | |
1B.Kettlebell Thruster | 4 rounds | 30s | 10s | |
1C.Single Kettlebell Standing Triceps Extension | 4 rounds | 30s | 10s | |
1D.Push-Up Low Back Extension See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Standing Kettlebell Overhead Press | 4 rounds | 30s | 10s | |
2B.Kettlebell Crush Grip Bridge Press | 4 rounds | 30s | 10s | |
2C.Sophia Style KB Chest Press Sumo Halo | 4 rounds | 30s | 10s | |
2D.Chin To Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Clean to Squat to Press See Exercise Notes | 4 rounds | 30s | 10s | |
3B.Alternating Floor Press with Kettlebell See Exercise Notes | 4 rounds | 30s | 10s | |
3C.Loaded Beast To KB High Jump | 4 rounds | 30s | 10s | |
3D.Hip Stretch With Twist See Exercise Notes | 4 rounds | 30s | 10s |
Pull day Upper & Lower Body
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
1B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
1C.Kettlebell Gorilla Clean | 4 rounds | 30s | 10s | |
1D.Thoracic Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Duel Hold Row | 4 rounds | 30s | 10s | |
2B.Single Kettlebell Deadlift | 4 rounds | 30s | 10s | |
2C.Double Kettlebell Row (Inside Knees) | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
3B.Double Kettlebell Bentover Wide Row | 4 rounds | 30s | 10s | |
3C.Alternating Kettlebell Row | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Double Kettlebell Clean and Press | 4 rounds | 30s | 10s | |
4B.Double Kettlebell Clean | 4 rounds | 30s | 10s | |
4C.Cobra to Pike See Exercise Notes | 4 rounds | 30s | 10s |
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