Dumbbells and Kettlebells V1.0

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 35 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

 Exercise does not have to be confusing and convoluted. Often simplicity is best and that is what can be expected with the Dumbbells and Kettlebells series. This program will prove that you do not need a large amount of top quality equipment in order to perform an efficient workout. V1.0 is the starting point and is ideal for all individuals who are new to resistance training. There are 3 workouts per week to complete and the program is recommeneded to run for 4 weeks. Each workout has a different focus - anterior, posterior and core. Anterior is simply focusing on muscles found at the rear of the body; posterior looking at working muscles at the rear of the body and core which aims to activate and challenge many stabilising muscles of the trunk. Focus on building movement at this stage if you are a beginner and do not concern yourself too much with extreme intensity - that will come with the next 2 program. Each workout follows the same structure - 4 exercises, predominantly compound movements, in order to effectively burn calories and build strength. Once you have complete the 4 weeks, you can move on to V2.0. Spending a few extra weeks on this program is not a bad idea if you are new to resistance training. 

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Description


Day 1 - Anterior

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Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Day 2 - Posterior

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Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Kettlebell Deadlift demonstrationPlay Kettlebell Deadlift demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Day 3 - Core

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Plank With Kettlebell Pass demonstrationPlay Plank With Kettlebell Pass demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Kettlebell Around the Body demonstrationPlay Kettlebell Around the Body demonstration
3 sets, 30-60s, (rest 90s)
Time between exercises: 60s
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Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Date Created: 5/27/2019, UTC


Last Updated: 10/1/2021, UTC

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