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Weekly Kettlebell Blast

By Chris Stone

Experience
Intermediate (2-3 years)
Time
50 minutes/day | 5 days/week
Good for
Build Muscle, Gain Strength, Lose Weight
Equipment
Bodyweight, Dumbbell, Kettlebell
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

 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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One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
4 sets, 20 reps, (rest 120s)
Show Alternative Exercises
One Kettlebell Seated Shoulder Press (on Floor)
3 sets, 20 reps, (rest 120s)
Show Alternative Exercises
Kettlebell Hang Clean
3 sets, 10 reps, (rest 120s)
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Plank With Kettlebell Pass demonstrationPlay Plank With Kettlebell Pass demonstration
4 sets, AMAP reps, (rest 60s)
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Kettlebell Deadlift
4 sets, 10 reps, (rest 120s)
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Kettlebell Pushup
3 sets, 10 reps, (rest 120s)
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Kettlebell Lunge and Press
3 sets, 10 reps, (rest 120s)
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Kettlebell Swing
4 sets, 20 reps, (rest 120s)
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Bent Over Kettlebell Row demonstrationPlay Bent Over Kettlebell Row demonstration
4 sets, 10 reps, (rest 120s)
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Kettlebell Thruster
3 sets, 10 reps, (rest 120s)
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Russian Twist
4 sets, 30s, (rest 60s)
-With Kettlebell
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Kettlebell Goblet Squat
4 sets, 10 reps, (rest 120s)
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Romanian Deadlift with Kettlebell demonstrationPlay Romanian Deadlift with Kettlebell demonstration
3 sets, 10 reps, (rest 120s)
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Kettlebell Windmill
3 sets, 10 reps, (rest 120s)
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Suitcase Kettlebell Carry
4 sets, 30s, (rest 60s)
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Kettlebell Swing
4 sets, 10 reps, (rest 120s)
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Pass-Through Kettlebell Lunge demonstrationPlay Pass-Through Kettlebell Lunge demonstration
3 sets, 10 reps, (rest 120s)
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Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, 10 reps, (rest 120s)
-With Kettlebell
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
1 set, 1 reps, (rest 60s)
-Plank with Kettlebell Overhead
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Date Created: 5/12/2019, UTC


Last Updated: 4/6/2021, UTC

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