4 Day Kettlebell and Bodyweight Program

Google Sheet Workout Export

By Alex Meyers

Experience Advanced (3+ years)
Time 41 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 30s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s0s
1B.Sprinter Sit up
4 rounds30s30s

Circuit #2 - 4 rounds

Rest 30s between rounds

2A.Kettlebell Swing
4 rounds30s10s
2B.Bench Dip
4 rounds30s30s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Kettlebell Ballistic Row
4 rounds30 reps0s
3B.Spider-Man Pushup
4 rounds30 reps60s
4.V-up

See Exercise Notes

4 sets30s30s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 30s between rounds

1A.Close Grip Kettlebell Push Up
4 rounds30s10s
1B.Crunch Up

See Exercise Notes

4 rounds30s30s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Bent Over Kettlebell Row

See Exercise Notes

4 rounds30s10s
2B.Bent Over Kettlebell Row

See Exercise Notes

4 rounds30s60s

Circuit #3 - 4 rounds

Rest 30s between rounds

3A.Kettlebell Bent-knee Windmill

See Exercise Notes

4 rounds30s10s
3B.Kettlebell Bent-knee Windmill

See Exercise Notes

4 rounds30s30s
4.Split Jump

See Exercise Notes

4 sets30s30s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 30s between rounds

1A.Kettlebell Lying Glute Bridge with Chest Press
4 rounds30s0s
1B.Russian Twist
4 rounds30s30s

Circuit #2 - 4 rounds

Rest 30s between rounds

2A.Kettlebell Overhead Squat

See Exercise Notes

4 rounds30s0s
2B.Push-up

See Exercise Notes

4 rounds30s30s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Double Kettlebell Clean
4 rounds30s10s
3B.Single Kettlebell Halo
4 rounds30s60s
4.Kettlebell Alternating Swing Catch

See Exercise Notes

4 sets30s60s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 30s between rounds

1A.Romanian Deadlift with Kettlebell
4 rounds30s0s
1B.Side Plank

See Exercise Notes

4 rounds30s30s

Circuit #2 - 4 rounds

Rest 30s between rounds

2A.Kettlebell Offset Push Up

See Exercise Notes

4 rounds30s10s
2B.Lateral Bound
4 rounds30s30s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Kettlebell High Pull
4 rounds30s10s
3B.Donkey Calf Raise
4 rounds30s60s
4.Kettlebell Farmer's Walk
4 sets30s30s

Date Created: 4/19/2021, UTC


Last Updated: 10/1/2021, UTC





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