Free personalized workout plan

Weekly Kettlebell Blast

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

50 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 fo

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Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

50 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
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 fo

Show More

Equipment

Bodyweight, Dumbbell, Kettlebell

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



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

ExerciseSetsRepsRestNotes
1. Kettlebell Swing
Kettlebell Swing
4 sets20 reps120s
2. Bent Over Kettlebell Row4 sets10 reps120s
3. Kettlebell Thruster
Kettlebell Thruster
3 sets10 reps120s
4. Russian Twist
Russian Twist
4 sets30s60s
-With Kettlebell

ExerciseSetsRepsRestNotes
1. Kettlebell Goblet Squat
Kettlebell Goblet Squat
4 sets10 reps120s
2. Romanian Deadlift with Kettlebell3 sets10 reps120s
3. Kettlebell Windmill
Kettlebell Windmill
3 sets10 reps120s
4. Suitcase Kettlebell Carry
Suitcase Kettlebell Carry
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Kettlebell Swing
Kettlebell Swing
4 sets10 reps120s
2. Pass-Through Kettlebell Lunge3 sets10 reps120s
3. Renegade Row3 sets10 reps120s
-With Kettlebell
4. Side Plank1 set1 reps60s
-Plank with Kettlebell Overhead

Date Created: 5/12/2019, UTC


Last Updated: 4/6/2021, UTC

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