Weekly Kettlebell Blast

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 38 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

 Kettlebells are a hugely functional piece of kit which allow you to work full body strength and stability through a variety of different exercises. This program has been designed specifically for those who perhaps do not have access to a gym or do not have access to a wide variety of equipment. I hope this five day weekly workout will highlight the fact that you do not need a wide range of equipment or access to a gym to get a fantastic workout. All you need for this workout is a kettlebell or two. Each workout incorporates 4 different kettlebell exercises that are guaranteed to work all muscles of the body. Be aware, some of the exercise are a little complex, so be willing to spend some time learning the techniques. Each session begins with either a swing, squat or deadlift as these are 3 of the most effective kettlebell exercises for building strength. You will also find at least one upper body and one core based kettlebell exercise in each workout. This weekly workout can be performed in a cycle over a number of weeks if required. 

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Description




ExerciseSetsRepsRest
1.One-Arm Kettlebell Swing
4 sets20 reps120s
2.One Kettlebell Seated Shoulder Press (on Floor)
3 sets20 reps120s
3.Kettlebell Hang Clean
3 sets10 reps120s
4.Plank With Kettlebell Pass
4 setsAMAP reps60s

ExerciseSetsRepsRest
1.Single Kettlebell Deadlift
4 sets10 reps120s
2.Kettlebell Pushup
3 sets10 reps120s
3.Kettlebell Lunge and Press
3 sets10 reps120s

ExerciseSetsRepsRest
1.Kettlebell Swing
4 sets20 reps120s
2.Bent Over Kettlebell Row
4 sets10 reps120s
3.Kettlebell Thruster
3 sets10 reps120s
4.Russian Twist

See Exercise Notes

4 sets30s60s

ExerciseSetsRepsRest
1.Kettlebell Goblet Squat
4 sets10 reps120s
2.Romanian Deadlift with Kettlebell
3 sets10 reps120s
3.Kettlebell Windmill
3 sets10 reps120s
4.Single Kettlebell Suitcase Carry
4 sets30s60s

ExerciseSetsRepsRest
1.Kettlebell Swing
4 sets10 reps120s
2.Pass-Through Kettlebell Lunge
3 sets10 reps120s
3.Renegade Row

See Exercise Notes

3 sets10 reps120s
4.Side Plank

See Exercise Notes

1 set1 reps60s

Date Created: 5/12/2019, UTC


Last Updated: 10/1/2021, UTC





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