Primal Kettlebell Workout

Google Sheet Workout Export

By Eric Leija

Experience Advanced (3+ years)
Time 44 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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30%

Welcome to the FREE Primal Kettlebell Workout Program! In this program, Eric will guide you through a series of workouts ranging from joint mobility and movement preparation to a series of body weight exercises & kettlebell flows/complexes. At the end of each day, you will follow Eric through a decompression and cool down series to help you recover. By perform- ing these 5 daily workouts and repeating them for 4 weeks you will feel your mobility and strength begin to transform.

The workouts I included should be performed every other day (example: Monday, Wednesday, Friday). I recommend performing some type of cardio or active recovery on the days in between your workouts (days 2&4) to get the best results. Each workout includes a warm- up, kettlebell and bodyweight circuits, flow finishers, and decompression cool downs. Repeat these workouts every week for 4 weeks and focus on improving your technique and once you’ve nearly perfected your technique you can increase the weight used and attempt to increase your rep ranges while decreasing your rest time in between sets to make workouts more challenging. There is a public group for this workout so be sure to ask questions and engage with the community about this workout there as we’re all here for the same purpose, let’s get it!


Follow each day of this 4-Week workout program and after you complete the first week then repeat days 1-5 for the remaining 3 weeks. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Mountain Climber With Reach
3 rounds10 reps0s
1B.Beast Pose Kick Through Look Reach
3 rounds10 reps0s
1C.Scapula Push-Ups
3 rounds10 reps60s

Circuit #2 - 5 rounds

Rest 60s between rounds

2A.Front Squats With Two Kettlebells
5 rounds10 reps0s
2B.Beast to Leg Through
5 rounds10 reps0s
2C.Scapular Pull-Up
5 rounds10 reps60s

Circuit #3 - 5 rounds

Rest 60s between rounds

3A.Step-up with Knee Raise

See Exercise Notes

5 rounds20 reps0s
3B.Single Kettlebell Halo
5 rounds10 reps0s
3C.Decline Pushup
5 rounds10 reps60s
4.Kettlebell Push Up, Clean, Squat & Press
5 sets10 reps60s

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Knee Plank to Push Up
3 rounds10 reps0s
1B.Crab Reach

See Exercise Notes

3 rounds10 reps0s
1C.Squat to Burpee
3 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Alternating Kettlebell Row

See Exercise Notes

3 rounds20 reps0s
2B.Kettlebell Pushup
3 rounds10 reps0s
2C.Strict Double Kettlebell Clean from Ground
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Shinbox Extension with Halo
3 rounds10 reps0s
3B.Dynamic Alternating Mountain Climber
3 rounds10 reps0s
3C.Double Kettlebell Clean to Reverse Lunge & Press
3 rounds10 reps60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Double Kettlebell Clean and Press
4 rounds10 reps0s
4B.Ice Skater

See Exercise Notes

4 rounds10 reps60s

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Mountain Climber to Cossack Squat
3 rounds5 reps0s
1B.Scapular Pull-Up
3 rounds10 reps0s
1C.High Hip Ape
3 rounds20 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Kettlebell Swing
4 rounds15 reps0s
2B.Kettlebell High Pull
4 rounds5 reps0s
2C.Beast Pose Kick Through Look Reach
4 rounds10 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.One-Arm Kettlebell Push Press

See Exercise Notes

4 rounds10 reps0s
3B.Kettlebell Ballistic Row

See Exercise Notes

4 rounds10 reps0s
3C.Squat to Burpee

See Exercise Notes

4 rounds10 reps60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Close Grip Kettlebell Push Up
4 rounds10 reps0s
4B.Explosive Kettlebell Deadlift
4 rounds10 reps0s
4C.Double Kettlebell Hike Swing to Snatch
4 rounds10 reps60s

Date Created: 10/20/2019, UTC


Last Updated: 10/1/2021, UTC





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