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Dumbbells and Kettlebells V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Bodyweight, Box, Flat Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

 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. V2.0 is the intermiedate stage of this series point and will look to build on the foundations that have been laid in the previous V1.0 program. By this point, your body is beginning to adjust - in oder to continually adapt and improve, it's important to increase the intensity of the workouts. These workouts haven't been adjusted drastically from V1.0 with the main difference being in regards to volume per exercise - every exercise now demands 4 sets, not 3. On top of this, the rep range is dropped to 6 reps for many exercise which means you will be lifting heavier but for fewer repetitions. The goal to keep in mind is to improve muscular sterngth and to effectively burn caloriesh. Once V2.0 is complete, you can then move onto the final 4 weeks of the series - V3.0 Before proceeding to the final stage, feel free to assess progress and determine whether you could do with another few weeks on V2.0. 

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Posterior

Day 3: Core

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 6 reps, (rest 120s)
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Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 6 reps, (rest 120s)
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Bottoms Up Half Kneeling Kettlebell Press demonstrationPlay Bottoms Up Half Kneeling Kettlebell Press demonstration
4 sets, 6 reps, (rest 120s)
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Posterior

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Kettlebell Swing
4 sets, 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 6 reps, (rest 120s)
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Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
4 sets, 6 reps, (rest 120s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4 sets, 6 reps, (rest 120s)
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Plank With Kettlebell Pass demonstrationPlay Plank With Kettlebell Pass demonstration
4 sets, 12 reps, (rest 60s)
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Kettlebell Overhead Squat demonstrationPlay Kettlebell Overhead Squat demonstration
4 sets, 6 reps, (rest 120s)
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Kettlebell Around the Body demonstrationPlay Kettlebell Around the Body demonstration
3 sets, 30 - 60s, (rest 120s)
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Russian Twist
4 sets, 6 reps, (rest 120s)
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Date Created: 5/27/2019, EDT


Last Updated: 9/12/2020, EDT

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