Single Kettlebell Muscle Building At Home Workout

Google Sheet Workout Export

By Luka Hocevar

Experience Advanced (3+ years)
Time 998 minutes/day
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

This is a single kettlebell session that will help maintain and even build muscle if you progressed it throughout the weeks while at home.


Since I don't know your KB availability, the first part of it is based on AMRAP (as many quality reps as possible for the set), which you can then work on beating weekly. The more technically complex exercises come first, after the warm up of course, then it goes to some exercises that are more simple to execute. It goes without saying but I'll remind you that you MUST focus on quality of reps and stop if your form goes to crap. Ok? Good talk :)

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Description

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Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 2 rounds

Rest 60s between rounds

1A.Single Kettlebell Squat Clean

See Exercise Notes

2 roundsAMAP reps0s
1B.Single Kettlebell Clean and Press

See Exercise Notes

2 roundsAMAP reps60s

Circuit #2 - 2 rounds

Rest 60s between rounds

2A.Reverse Kettlebell Lunge
2 roundsAMAP reps0s
2B.Kettlebell One-Arm Row

See Exercise Notes

2 roundsAMAP reps60s

Circuit #3 - 8 min

Rest 60s between rounds

3A.Single Kettlebell Deadlift

See Exercise Notes

8 min2-8 reps0s
3B.Crouching Tiger Push Ups

See Exercise Notes

8 min2-8 reps60s

Circuit #4 - 8 min

Rest 60s between rounds

4A.1 and a half Kettlebell Goblet Squats
8 min8-10 reps0s
4B.Straight Arm Pulldown with Resistance Band
8 min10-12 reps60s

Date Created: 5/10/2021, UTC


Last Updated: 6/17/2021, UTC





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