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Free personalized workout plan
By Chris Stone
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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 no
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Source
Equipment
Bench, Bodyweight, Dumbbell, KettlebellAverage Exertion
Average Cardio Intensity
Workout Type
Goals
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 no
Show More
Equipment
Bench, Bodyweight, Dumbbell, KettlebellAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Day 1: Anterior | Day 2: Posterior | Day 3: Core | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Perform 1-4 weeks
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Goblet Squat![]() | 3 sets | 60s | 60s | |
2. Incline Dumbbell Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
3. Dumbbell Step-Up![]() | 3 sets | 10, 8, 6 reps | 90s | |
4. Standing Dumbbell Upright Row | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 3 sets | 60s | 60s | |
2. Bent Over Two-Dumbbell Row![]() | 3 sets | 10, 8, 6 reps | 90s | |
3. Kettlebell Deadlift![]() | 3 sets | 10, 8, 6 reps | 90s | |
4. Bent-Arm Dumbbell Pullover | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Plank With Kettlebell Pass | 3 sets | 60s | 60s | |
2. Dumbbell Squat To Shoulder Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
3. Kettlebell Around the Body![]() | 3 sets | 30 - 60s | 90s | |
4. Russian Twist![]() | 3 sets | 10, 8, 6 reps | 90s |
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