Free personalized workout plan

Fast & Furious Kettlebell And Bodyweight Workout

By Luka Hocevar

Experience
Beginner (1-2 years)
Time
90 minutes/day | 1 day/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Bands, Bodyweight, Kettlebell
Description

Here's a fast workout that will work all the muscle groups and build quite a bit of volume in a very short period of time. You can dot this at home with one kettlebell, a band, and your bodyweight.


This is a 20-30 minute workout and it will rev up the furnace like most 2 hour gym workouts.

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Media

Week 1



ExerciseSetsRepsRest
Circuit1A. One Arm Kettlebell Front Squat
One Arm Kettlebell Front Squat

Right side Offset
Time between exercises: 15s
4890s
1B. One Arm Kettlebell Front Squat
One Arm Kettlebell Front Squat

Left side Offset
Time between exercises: 15s
4890s
1C. One Arm Standing Kettlebell Press
One Arm Standing Kettlebell Press

Right Arm Press
Time between exercises: 15s
4890s
1D. One Arm Standing Kettlebell Press
One Arm Standing Kettlebell Press

Left Arm Press
Time between exercises: 15s
4890s
1E. One-Arm Kettlebell Swing
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration

Right Hand Swing
Time between exercises: 15s
41290s
1F. One-Arm Kettlebell Swing
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration

Left Hand Swing
Time between exercises: 15s
41290s
1G. Kettlebell Renegade Row
Kettlebell Renegade Row

6 reps per side
Time between exercises: 15s
4690s
1H. Kettlebell Kneeling Getup
Kettlebell Kneeling Getup

Right Side Offset
Time between exercises: 15s
4890s
1I. Kettlebell Kneeling Getup
Kettlebell Kneeling Getup

Left Side Offset
4890s
Circuit2A. Single Leg Split Squat
Single Leg Split Squat

Right Leg
Time between exercises: 15s
4300s
2B. Single Leg Split Squat
Single Leg Split Squat

Left Leg
Time between exercises: 15s
4300s
2C. Bent Over Row with Resistance Bands
Bent Over Row with Resistance Bands

Time between exercises: 15s
4300s
2D. Mountain Climber
Mountain Climber demonstrationPlay Mountain Climber demonstration
4300s

Date Created: 2/23/2021, UTC


Last Updated: 2/23/2021, UTC

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