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 | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina
Equipment
1 x Kettlebell, 2 x Kettlebell, Bodyweight
Statistics
Average Carido 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
4 sets, 30s, (rest 30s)
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Show Alternative Exercises
Circuit
4 sets, 30s, (rest 30s)
Time between exercises: 10s
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Show Alternative Exercises
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4. V-up
4 sets, 30s, (rest 30s)
Optional
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Circuit
4 sets, 30s, (rest 30s)
Time between exercises: 10s
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Show Alternative Exercises
Circuit
4 sets, 30s, (rest 60s)
Left
Time between exercises: 10s
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Show Alternative Exercises
Circuit
4 sets, 30s, (rest 30s)
Left
Time between exercises: 10s
Show Alternative Exercises
Show Alternative Exercises
4 sets, 30s, (rest 30s)
Optional exercise
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Russian Twist
4 sets, 30s, (rest 30s)
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Circuit
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.
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Show Alternative Exercises
Circuit
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Show Alternative Exercises
4 sets, 30s, (rest 30s)
Alternate left and right side each set. Set 1 left side, set 2 right side, and repeat.
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Circuit
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
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Show Alternative Exercises
Circuit
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Date Created: 4/19/2021, UTC


Last Updated: 6/7/2021, UTC

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