Free personalized workout plan

4 Day Kettlebell and Bodyweight Program

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Increase Stamina
Equipment
1 x Kettlebell, 2 x Kettlebell, Bodyweight, Flat Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
Source: docs.google.com

To help gauge progress, try to write down how many reps you completed in the 30 second intervals. It's OK if you don't remember, it will help you measure your progress.


When picking a weight, do lighter weights for more complex movements to start and heavier weights for ones you are more comfortable with.


When you feel it is an 5/10 in terms of rate of perceived exertion (when it feels kinda easy), go up in weight.


You do not need to do these workouts 4 days in a row. It is ideal to do 2 days on then 1 day off; however, if you feel good feel free to do 3 days or 4 days back-to-back.


If you miss a day, just pick up on the next workout in the plan.


If you miss 1-2 weeks, just pick up on the next workout in the plan and maintain the same weight. You may be a little extra sore but thats OK.


If you miss 3-4 weeks, try the first set with the last weight you did and do 1-2 less reps than what you did previously in the 30 second period. If it feels bad, go down in weight. If it feels good, keep going. You may be a little extra sore but that's OK.


If you miss 4+ weeks, go down in weight from your last weight lifted.


After a week, duplicate the tab and write the next week number.

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Circuit
Kettlebell Goblet Squat demonstrationPlay Kettlebell Goblet Squat demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Running Man Sit Up demonstrationPlay Running Man Sit Up demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Kettlebell Swing
4 sets, 30s, (rest 30s)
Time between exercises: 10s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Kettlebell Ballistic Row demonstrationPlay Kettlebell Ballistic Row demonstration
4 sets, 30 reps, (rest 60s)
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
4 sets, 30 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
4. V-up
4 sets, 30s, (rest 30s)
Optional
Show Alternative Exercises

Circuit
Close Grip Kettlebell Push Up demonstrationPlay Close Grip Kettlebell Push Up demonstration
4 sets, 30s, (rest 30s)
Time between exercises: 10s
Show Alternative Exercises
Crunch Up demonstrationPlay Crunch Up demonstration
4 sets, 30s, (rest 30s)
Left
Show Alternative Exercises
Circuit
Bent Over Kettlebell Row demonstrationPlay Bent Over Kettlebell Row demonstration
4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
Show Alternative Exercises
Bent Over Kettlebell Row demonstrationPlay Bent Over Kettlebell Row demonstration
4 sets, 30s, (rest 60s)
Right
Show Alternative Exercises
Circuit
Kettlebell Bent-knee Windmill demonstrationPlay Kettlebell Bent-knee Windmill demonstration
4 sets, 30s, (rest 30s)
Left
Time between exercises: 10s
Show Alternative Exercises
Kettlebell Bent-knee Windmill demonstrationPlay Kettlebell Bent-knee Windmill demonstration
4 sets, 30s, (rest 30s)
Right
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
4 sets, 30s, (rest 30s)
Optional exercise
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Circuit
Kettlebell Lying Glute Bridge with Chest Press demonstrationPlay Kettlebell Lying Glute Bridge with Chest Press demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Russian Twist
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Kettlebell Overhead Squat demonstrationPlay Kettlebell Overhead Squat demonstration
4 sets, 30s, (rest 30s)
Alternate sides holding the Kettlebell. Left side on set 1, right side set 2, left side set 3, right side set 4.
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 30s, (rest 30s)

Show Alternative Exercises
Circuit
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Kettlebell Alternating Swing Catch demonstrationPlay Kettlebell Alternating Swing Catch demonstration
4 sets, 30s, (rest 60s)
Optional
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Circuit
Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 30s)
Alternate left and right side each set. Set 1 left side, set 2 right side, and repeat.
Show Alternative Exercises
Circuit
Kettlebell Offset Push Up demonstrationPlay Kettlebell Offset Push Up demonstration
4 sets, 30s, (rest 30s)
Rest 10 seconds between supersets. Alternate sides for each set. Set 1 have your left hand on KB, Set 2 have your right hand on KB, repeat for sets 3 & 4
Time between exercises: 10s
Show Alternative Exercises
Lateral Bound demonstrationPlay Lateral Bound demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises
Circuit
Kettlebell High Pull demonstrationPlay Kettlebell High Pull demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
4 sets, 30s, (rest 60s)
Show Alternative Exercises
Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
4 sets, 30s, (rest 30s)
Show Alternative Exercises

Date Created: 4/18/2021, EDT


Last Updated: 6/7/2021, EDT

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