Men &Women’s BODYWEIGHT PROGRAM
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kettlebellsworkouts.com 12 Week Bodyweight Program By Greg Brookes
The following workout plan is designed for those interested in improving their overall strength, cardio and movement skills, as well as developing a regular exercise habit.
This program follows a logical progression plan that ensures you improve consistently over the 12 weeks without causing undue injury and also allowing time for your muscular and cardiovascular systems to improve.
The plan uses full body exercises that incorporate 100‘s of muscles at a time. These simple workouts will ensure you get maximum benefit for the short amount of time invested.
Remember that progress is made while you rest between workouts rather than when you are working out, so please stick to the plan, this means performing each workout on Monday, Tuesday, Thursday and Friday. The other 3 days are for resting. If you feel you need more exercise then work harder during each workout.
I have produced this plan with minimal graphics so you can print it out and then mark off each workout and fill in your progress.
Enjoy the workouts and even more so, the results!
A Word of Warning
Please consult with a medical professional before embarking on any of these workouts. If during any of these exercises you feel pain, then stop. Please listen to your body.
Neither I, Greg Brookes, nor GB Personal Training Ltd can be held responsible for any injuries that may occur due to you following these workouts. These workouts are suggested as a guide only.
12 WEEK BODYWEIGHT PROGRAM 2 www.kettlebellsworkouts.com Weeks 1–4
Objective
To develop full body movement skills and condition connective tissue. Focus should be placed on building an exercise habit and performing exercises with superb form and technique.
Workout Format
Exercise Time (secs) Reps Sets
Bridge 30
Shoulder Taps 30
Y Squats 60
Static Lungesab 60
Side Shuffles 60
All circuits last 4 minutes. So for the circuit above you will perform 30 secs of the Bridge, 30 secs of Shoulder Taps and 60 secs of the other 3 exercises. Do not rest between exercises. Transition from one to the next as quickly as possible.
Perform each circuit 3 times if possible. Rest 1 minute after each circuit.
All exercises that use left and right side exercises are indicated with anab, with one of these exercises perform 30 seconds on each side. For example 30 secs lunges left leg and 30 secs of lunges right leg.
You can write the amount of reps and sets you complete in the available boxes.
12 WEEK BODYWEIGHT PROGRAM 3 www.kettlebellsworkouts.com Week 1 MONDAY
Exercise Time (secs) Reps Sets
Bridge 30
Shoulder Taps 30
Y Squats 60
Static Lungesab 60
Side Shuffles 60
Bridge Shoulder Taps Y Squats
Static Lunges Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 4 www.kettlebellsworkouts.com Week 1 TUESDAY
Exercise Time (secs) Reps Sets
Bridge 30
Shoulder Taps 30
Y Squats 60
Cossacks 60
Side Shuffles 60
Bridge Shoulder Taps Y Squats
Cossacks Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 5 www.kettlebellsworkouts.com Week 1 THURSDAY
Exercise Time (secs) Reps Sets
Bridge 30
Shoulder Taps 30
Y Squats 60
Single Leg Deadliftab 60
Side Shuffles 60
Bridge Shoulder Taps Y Squats
Single Leg Deadlift Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 6 www.kettlebellsworkouts.com Week 1 FRIDAY
Exercise Time (secs) Reps Sets
Bridge 30
Shoulder Taps 30
Y Squats 60
Forward Lungesab 60
Side Shuffles 60
Bridge Shoulder Taps Y Squats
Forward Lunges Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 7 www.kettlebellsworkouts.com Week 2 MONDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 30
Back Extension 30
Lateral Squats 60
Static Lungesab 60
Elbow to Knee 60
Slow Mountain Climbers Back Extension
Lateral Squats Static Lunges Elbow to Knee
12 WEEK BODYWEIGHT PROGRAM 8 www.kettlebellsworkouts.com Week 2 TUESDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 30
Back Extension 30
Lateral Squats 60
Cossacks 60
Elbow to Knee 60
Slow Mountain Climbers Back Extension
Lateral Squats Cossacks Elbow to Knee
12 WEEK BODYWEIGHT PROGRAM 9 www.kettlebellsworkouts.com Week 2 THURSDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 30
Back Extension 30
Lateral Squats 60
Single Leg Deadliftab 60
Elbow to Knee 60
Slow Mountain Climbers Back Extension
Lateral Squats Single Leg Deadlift Elbow to Knee
12 WEEK BODYWEIGHT PROGRAM 10 www.kettlebellsworkouts.com Week 2 FRIDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 30
Back Extension 30
Lateral Squats 60
Forward Lungesab 60
Elbow to Knee 60
Slow Mountain Climbers Back Extension
Lateral Squats Forward Lunges Elbow to Knee
12 WEEK BODYWEIGHT PROGRAM 11 www.kettlebellsworkouts.com Week 3 MONDAY
Exercise Time (secs) Reps Sets
Shoulder Taps 30
Scissors 30
Yoga Squats 60
Static Lungesab 60
Side Shuffles 30
Fast Mountain Climbers 30
Shoulder Taps Scissors Yoga Squats
Static Lunges Side Shuffles Fast Mountain Climbers
12 WEEK BODYWEIGHT PROGRAM 12 www.kettlebellsworkouts.com Week 3 TUESDAY
Exercise Time (secs) Reps Sets
Shoulder Taps 30
Scissors 30
Yoga Squats 60
Cossacks 60
Side Shuffles 30
Fast Mountain Climbers 30
Shoulder Taps Scissors Yoga Squats
Cossacks Side Shuffles Fast Mountain Climbers
12 WEEK BODYWEIGHT PROGRAM 13 www.kettlebellsworkouts.com Week 3 THURSDAY
Exercise Time (secs) Reps Sets
Shoulder Taps 30
Scissors 30
Yoga Squats 60
Single Leg Deadliftab 60
Side Shuffles 30
Fast Mountain Climbers 30
Shoulder Taps Scissors Yoga Squats
Single Leg Deadlift Side Shuffles Fast Mountain Climbers
12 WEEK BODYWEIGHT PROGRAM 14 www.kettlebellsworkouts.com Week 3 FRIDAY
Exercise Time (secs) Reps Sets
Shoulder Taps 30
Scissors 30
Yoga Squats 60
Forward Lungesab 60
Side Shuffles 30
Fast Mountain Climbers 30
Shoulder Taps Scissors Yoga Squats
Forward Lunges Side Shuffles Fast Mountain Climbers
12 WEEK BODYWEIGHT PROGRAM 15 www.kettlebellsworkouts.com Week 4 MONDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 30
Back Extensions 30
Y Squats 60
Static Lungesab 60
Elbow to Knee 30
Squat Thrusts 30
Cross Body Mountain Climbers Back Extensions Y Squats
Static Lunges Elbow to Knee Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 16 www.kettlebellsworkouts.com Week 4 TUESDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 30
Back Extensions 30
Y Squats 60
Cossacks 60
Elbow to Knee 30
Squat Thrusts 30
Cross Body Mountain Climbers Back Extensions Y Squats
Cossacks Elbow to Knee Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 17 www.kettlebellsworkouts.com Week 4 THURSDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 30
Back Extensions 30
Y Squats 60
Single Leg Deadliftab 60
Elbow to Knee 30
Squat Thrusts 30
Cross Body Mountain Climbers Back Extensions Y Squats
Single Leg Deadlift Elbow to Knee Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 18 www.kettlebellsworkouts.com Week 4 FRIDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 30
Back Extensions 30
Y Squats 60
Forward Lungesab 60
Elbow to Knee 30
Squat Thrusts 30
Cross Body Mountain Climbers Back Extensions Y Squats
Forward Lunges Elbow to Knee Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 19 www.kettlebellsworkouts.com Weeks 5–8
Objective
To continue to add strength and movement skills while increasing Cardio focused exercises.
Too Easy or Too Hard?
You may find that some exercises are becoming easier. If this is the case continue to perform each exercise but really focus on your depth of movement, speed, and breathing. Keep a track of your reps for each exercise and then try to speed up and improve on that number.
Make sure your transitions are swift and smooth from one exercise to the next.
Make sure you complete at least 3 circuits and reduce your rest periods between circuits to 30 secs or 45 secs, rather than 60 seconds if you can handle it.
If the exercises are getting too difficult then just slow things down a bit. Take mini rests between exercises. If an exercise just doesn’t feel right for you then substitute it for a similar alternative e.g. a squat variation for another squat variation etc.
Interval Timer
I highly recommend that you purchase an interval timer to help keep track of your 30 sec or 60sec intervals. Basically, you can set an interval timer to beep every 30 seconds and then use these beeps to either change exercise or time your rest.
One helpful hint is to start the timer and wait for the first 30 seconds to finish before you start your workout. Using this method prevents you from having to waste time starting your timer and then rushing into your first exercise.
12 WEEK BODYWEIGHT PROGRAM 20 www.kettlebellsworkouts.com Week 5 MONDAY
Exercise Time (secs) Reps Sets Side Planksab 60
Y Squats 60
Fast Mountain Climbers 30
Side Shuffles 30
Fast Mountain Climbers 30
Side Shuffles 30
Side Planks Y Squats
Fast Mountain Climbers Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 21 www.kettlebellsworkouts.com Week 5 TUESDAY
Exercise Time (secs) Reps Sets Side Planksab 60
Cossacks 60
Fast Mountain Climbers 30
Side Shuffles 30
Fast Mountain Climbers 30
Side Shuffles 30
Side Planks Cossacks
Fast Mountain Climbers Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 22 www.kettlebellsworkouts.com Week 5 THURSDAY
Exercise Time (secs) Reps Sets Side Planksab 60
Yoga Squats 60
Fast Mountain Climbers 30
Side Shuffles 30
Fast Mountain Climbers 30
Side Shuffles 30
Side Planks Yoga Squats
Fast Mountain Climbers Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 23 www.kettlebellsworkouts.com Week 5 FRIDAY
Exercise Time (secs) Reps Sets Side Planksab 60
Single Leg Deadliftsab 60
Fast Mountain Climbers 30
Side Shuffles 30
Fast Mountain Climbers 30
Side Shuffles 30
Side Planks Single Leg Deadlift
Fast Mountain Climbers Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 24 www.kettlebellsworkouts.com Week 6 MONDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Static Lungesab 60
Squat Thrusts 30
High Knees 30
Squat Thrusts 30
High Knees 30
Dead Bugs Static Lunges
Squat Thrusts High Knees
12 WEEK BODYWEIGHT PROGRAM 25 www.kettlebellsworkouts.com Week 6 TUESDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Cossacks 60
Squat Thrusts 30
High Knees 30
Squat Thrusts 30
High Knees 30
Dead Bugs Cossacks
Squat Thrusts High Knees
12 WEEK BODYWEIGHT PROGRAM 26 www.kettlebellsworkouts.com Week 6 THURSDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Single Leg Deadliftsab 60
Squat Thrusts 30
High Knees 30
Squat Thrusts 30
High Knees 30
Dead Bugs Single Leg Deadlift
Squat Thrusts High Knees
12 WEEK BODYWEIGHT PROGRAM 27 www.kettlebellsworkouts.com Week 6 FRIDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Forward Lungesab 60
Squat Thrusts 30
High Knees 30
Squat Thrusts 30
High Knees 30
Dead Bugs Forward Lunges
Squat Thrusts High Knees
12 WEEK BODYWEIGHT PROGRAM 28 www.kettlebellsworkouts.com Week 7 MONDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Y Squats 60
Burpees 30
Side Shuffles 30
Burpees 30
Side Shuffles 30
Push Ups Y Squats
Burpees Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 29 www.kettlebellsworkouts.com Week 7 TUESDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Lateral Squats 60
Burpees 30
Side Shuffles 30
Burpees 30
Side Shuffles 30
Push Ups Lateral Squats
Burpees Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 30 www.kettlebellsworkouts.com Week 7 THURSDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Yoga Squats 60
Burpees 30
Side Shuffles 30
Burpees 30
Side Shuffles 30
Push Ups Yoga Squats
Burpees Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 31 www.kettlebellsworkouts.com Week 7 FRIDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Single Leg Deadliftab 60
Burpees 30
Side Shuffles 30
Burpees 30
Side Shuffles 30
Push Ups Single Leg Deadlift
Burpees Side Shuffles
12 WEEK BODYWEIGHT PROGRAM 32 www.kettlebellsworkouts.com Week 8 MONDAY
Exercise Time (secs) Reps Sets
Cross Overs 60
Push Ups 60
Burpees 30
High Knees 30
Burpees 30
High Knees 30
Cross Overs Push Ups
Burpees High Knees
12 WEEK BODYWEIGHT PROGRAM 33 www.kettlebellsworkouts.com Week 8 TUESDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Push Ups 60
Burpees 30
High Knees 30
Burpees 30
High Knees 30
Dead Bugs Push Ups
Burpees High Knees
12 WEEK BODYWEIGHT PROGRAM 34 www.kettlebellsworkouts.com Week 8 THURSDAY
Exercise Time (secs) Reps Sets Side Planksab 60
Push Ups 60
Burpees 30
High Knees 30
Burpees 30
High Knees 30
Side Planks Push Ups
Burpees High Knees
12 WEEK BODYWEIGHT PROGRAM 35 www.kettlebellsworkouts.com Week 8 FRIDAY
Exercise Time (secs) Reps Sets
Scissors 60
Push Ups 60
Burpees 30
High Knees 30
Burpees 30
High Knees 30
Scissors Push Ups
Burpees High Knees
12 WEEK BODYWEIGHT PROGRAM 36 www.kettlebellsworkouts.com Weeks 9–12
Objective
To add a more demanding Cardiovascular element to the workouts while still incorporating the movement pattern basics and Core strengthening. You will also notice that the workouts get more plyometric, that means more jumping around.
Push Harder
During these next 4 weeks you will notice that the demand on your heart and lungs is increased. Try to keep up and transition between exercises as quickly as possible.
The more you put into these short workouts the more benefits you will get out of them. Push hard. It’s only 4 minutes after all :-)
Best of Luck!
12 WEEK BODYWEIGHT PROGRAM 37 www.kettlebellsworkouts.com Week 9 MONDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 60
Y Squats 60
Cossacks 60
Burpees 60
Slow Mountain Climbers Y Squats
Cossacks Burpees
12 WEEK BODYWEIGHT PROGRAM 38 www.kettlebellsworkouts.com Week 9 TUESDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 60
Y Squats 60
Static Lungesab 60
Burpees 60
Cross Body Mountain Climbers Y Squats
Static Lunges Burpees
12 WEEK BODYWEIGHT PROGRAM 39 www.kettlebellsworkouts.com Week 9 THURSDAY
Exercise Time (secs) Reps Sets
Slow Mountain Climbers 60
Y Squats 60
Forward Lungesab 60
Burpees 60
Cross Body Mountain Climbers Y Squats
Forward Lunges Burpees
12 WEEK BODYWEIGHT PROGRAM 40 www.kettlebellsworkouts.com Week 9 FRIDAY
Exercise Time (secs) Reps Sets
Cross Body Mountain Climbers 60
Y Squats 60
Hip Openers 60
Burpees 60
Cross Body Mountain Climbers Y Squats
Hip Openers Burpees
12 WEEK BODYWEIGHT PROGRAM 41 www.kettlebellsworkouts.com Week 10 MONDAY
Exercise Time (secs) Reps Sets
Dirty Dogs 60
Yoga Squats 60
Burpees 60
High Knees 30
Squat Thrusts 30
Dirty Dogs Burpees
Yoga Squats High Knees Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 42 www.kettlebellsworkouts.com Week 10 TUESDAY
Exercise Time (secs) Reps Sets
Dirty Dogs 60
Forward Lungesab 60
Burpees 60
High Knees 30
Squat Thrusts 30
Dirty Dogs Burpees
Forward Lunges High Knees Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 43 www.kettlebellsworkouts.com Week 10 THURSDAY
Exercise Time (secs) Reps Sets
Dirty Dogs 60
Lateral Squats 60
Burpees 60
High Knees 30
Squat Thrusts 30
Dirty Dogs Burpees
Lateral Squats High Knees Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 44 www.kettlebellsworkouts.com Week 10 FRIDAY
Exercise Time (secs) Reps Sets
Dirty Dogs 60
Cossacks 60
Burpees 60
High Knees 30
Squat Thrusts 30
Dirty Dogs Burpees
Cossacks High Knees Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 45 www.kettlebellsworkouts.com Week 11 MONDAY
Exercise Time (secs) Reps Sets
Dead Bugs 60
Push Ups 60
Side Shuffles 60
Fast Mountain Climbers 30
Jump Squats 30
Dead Bugs Push Ups
Side Shuffles Fast Mountain Climbers Jump Squats
12 WEEK BODYWEIGHT PROGRAM 46 www.kettlebellsworkouts.com Week 11 TUESDAY
Exercise Time (secs) Reps Sets
Cross Overs 60
Shoulder Taps 60
Side Shuffles 60
Fast Mountain Climbers 30
Jump Lunges 30
Cross Overs Shoulder Taps
Side Shuffles Fast Mountain Climbers Jump Lunges
12 WEEK BODYWEIGHT PROGRAM 47 www.kettlebellsworkouts.com Week 11 THURSDAY
Exercise Time (secs) Reps Sets Side Planks with Rotationab 60
Push Ups 60
Side Shuffles 60
Fast Mountain Climbers 30
Jump Squats 30
Side Planks with Rotation Push Ups
Side Shuffles Fast Mountain Climbers Jump Squats
12 WEEK BODYWEIGHT PROGRAM 48 www.kettlebellsworkouts.com Week 11 FRIDAY
Exercise Time (secs) Reps Sets
Scissors 60
Shoulder Taps 60
Side Shuffles 60
Fast Mountain Climbers 30
Jump Lunges 30
Scissors Shoulder Taps
Side Shuffles Fast Mountain Climbers Jump Lunges
12 WEEK BODYWEIGHT PROGRAM 49 www.kettlebellsworkouts.com Week 12 MONDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Burpees 60
Cossacks 60
High Knees 30
Squat Thrusts 30
Push Ups Burpees
Cossacks High Knees Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 50 www.kettlebellsworkouts.com Week 12 TUESDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Burpees 60
Y Squats 60
Jump Lunges 30
Squat Thrusts 30
Push Ups Burpees
Y Squats Jump Lunges Squat Thrusts
12 WEEK BODYWEIGHT PROGRAM 51 www.kettlebellsworkouts.com Week 12 THURSDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Burpees 60
Forward Lungesab 60
Fast Mountain Climbers 30
Jump Squats 30
Push Ups Burpees
Forward Lunges Fast Mountain Climbers Jump Squats
12 WEEK BODYWEIGHT PROGRAM 52 www.kettlebellsworkouts.com Week 12 FRIDAY
Exercise Time (secs) Reps Sets
Push Ups 60
Burpees 60
Y Squats 60
High Knees 30
Jump Squats 30
Push Ups Burpees
Y Squats High Knees Jump Squats
12 WEEK BODYWEIGHT PROGRAM 53 www.kettlebellsworkouts.com Copyright © 2020 GB Personal Training Ltd. All rights reserved.
USE AT YOUR OWN RISK: These exercises are for informational purposes only. Consult a physician before performing this or any exercise program.
12 WEEK BODYWEIGHT PROGRAM 54 www.kettlebellsworkouts.com