4 Week Home Kettlebell Workout

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Weeks 1 & 4 4 WEEK HOME KETTLEBELL WORKOUT Day 1 Full Body Tabata: Day 2 Full Body ARAMP: Perform each exercises for 20 seconds then Perform as many exercises as you can within rest 10 seconds. Repeat Circuit x 3. Rest 90 60 seconds. Rest for 90 seconds after seconds between circuits. completing the full circuit. Repeat Circuit x 4. Circuit 1 ARAMP Circuit Kettlebell Goblet Squat Kettlebell Reverse Lunge w/ Press x 30s side Rest 10 seconds Kettlebell Press Kettlebell Single Arm High Pulls x 30s side Rest 10 seconds Kettlebell Deadlift with Burpee x 60s Kettlebell Plank Drag x 60s Circuit 2 Kettlebell Tricep Extensions x 60s Kettlebell Two Arm Swing Kettlebell Hip Thrusts x 60s Rest 10 seconds Single Arm Row (10s per side) Rest 90s before repeating ARMAP circuit again Rest 10 seconds Circuit 3 Kettlebell Jack Press Day 4 Full Body EMOM: Rest 10 seconds Perform the total number of reps for each Kettlebell Russian Twist exercise Every Minute on The Minute Rest 10 seconds (EMOM). Every minute time frame has a programmed work amount (such as, 10 push Day 3 Full Body Ladder: ups) with the remaining amount of time to be take as rest. Each exercise will start with 6 reps. You will go through all exercises first before you start another round. Each round you add 2 reps to each exercise (6, 8, 10, 12, 14, 16) until you Minute 0-1 Kettlebell Squat & Press x 12 get to 16 reps per exercise Minute 1-2 Kettlebell Lateral Walks x 12 side Minute 2-3 Kettlebell Renegade Row x 8 side Ladder Circuit (6, 8, 10, 12, 14, 16) Minute 3-4 Kettlebell Pass-through lunge x 12 Kettlebell Deadlift Minute 4-5 Kettlebell Front Raise x 12 Kettlebell Sit & Press Minute 5-6 Kettlebell Speed Skaters x 12 side Kettlebell Lateral Lunge (per side) Kettlebell Windmills (per side) Repeat all exercises for 5 rounds rest for 30 seconds between rounds Kettlebell Overhead Walking Lunge (per side) Kettlebell Chest Press Rest 90s before repeating again Weeks 2 & 3 4 WEEK HOME KETTLEBELL WORKOUT All four workouts comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B. In a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. Once all the sets and reps of the first superset are completed, you move on to the second superset and so on. Day 1 Lower Body: Day 2 Upper Body: 1A Kettlebell Swing 4x10 1A Kettlebell Press 4x10 1B Kettlebell Sumo Squat 4x10 1B Kettlebell Trciept Extension 4x10 2A Kettlebell Deadlift 4x10 2A Kettlebell Upright Row 4x10 2B Kettlebell Jump Squat 4x10 2B Kettlebell Chest Press 4x10 3A Kettlebell Good Morning 4x10 3A Kettlebell Bicep Curl 4x10 3B Kettlebell Row 4x10 3B Kettlebell Kneeling Squat 4x10 Day 3 Core & Back: Day 4 Balance: 1A Kettlebell Sit Up & Twist 4x10 1A Kettlebell Reverse Lunge to High Knee 4x8 side 1B Kettlebell Farmer's Carry 4x30s 1B Kettlebell Single Leg Deadlift 4x8 side 2A Kettlebell Glute Bridge Pullover 4x10 2A Kettlebell Renegade Row 4x8 side 2B Kettlebell Superman Hold 4x30s 2B Kettlebell Figure Eight 4x12 3A Kettlebell Seated Figure Eight 4x10 3A Kettlebell Bulgarian Split Squat 4x8 side 3B Kettlebell Single Arm Row 4x10 side 3B Kettlebell Alternating Single Arm Swings 4x12.

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Steve Cotter
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