This program is designed to be flexible and can be adapted to different needs. For example, if you have heavier kettlebells or dumbbells, you can do fewer repetitions to build strength. If you have lighter weights or want to focus on endurance, you can do more reps with less rest. In terms of equipment, this can be done with 1 or 2 kettlebells or with 1 or 2 dumbbells.
Workout 1
|
Movements |
Rehearsals |
|
Single Kettlebell Front Squat |
5 per side |
|
Single kettlebell push press |
5 per side |
|
Goblet Lunge |
12 total reps |
|
Russian swings |
12 |
| Turkish Get-Up |
2 per side |
All the exercises in the workout above are performed with a kettlebell or a dumbbell.
Strength option —if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds, taking as much rest as needed between rounds.
Fitness Option – If you have a lighter kettlebell or dumbbell and want to work on your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the circuit as quickly as possible.
You can also do it as an AMRAP (between 20 and 30 minutes).
Workout 2
|
Movements |
Rehearsals |
|
Single Kettlebell Thruster |
5 per side |
|
Single Kettlebell Floor Press |
10 per side |
|
Single Kettlebell Row |
10 per side |
|
Snatch |
5 per side |
| Waiter's Walk |
25 meters per side |
Strength option – if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds with as much rest as needed between rounds
Intensity Option – If you have a lighter kettlebell or dumbbell and want to improve your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the workout as quickly as possible.
You can also do this asan AMRAP (between 20 and 30 minutes).
Alternative exercises: If you can't do a snatch, you can substitute it with a single-arm swing. If you don't have enough space to do the waiter's walk, you can hold the KB/DB overhead for 30 seconds.
Workout 3
|
Movements |
Rehearsals |
|
Single kettlebell clean and jerk |
5 per side |
|
Squat Goblet |
12 |
|
Front Rack Lunge |
6 per side |
|
Single kettlebell deadlift |
12 |
| Carrying a suitcase |
25 meters per side |
All the exercises in the workout above are performed with a kettlebell or a dumbbell.
Strength option —if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds, taking as much rest as you need between rounds.
Fitness Option – If you have a lighter kettlebell or dumbbell and want to work on your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the circuit as quickly as possible.
You can also do it as an AMRAP (between 20 and 30 minutes).
Alternative exercises: If you don't have enough space to do the "suitcase carry," you can do side bends instead.
Workout 4
|
Movements |
Rehearsals |
|
Single Kettlebell Romanian Deadlift |
12 |
|
Single Kettlebell Strict Press |
5 per side |
|
Overhead Lunge |
6 per side |
|
Clean and front squat |
5 per side |
| Front Lean Rest |
30 seconds |
All the exercises in the workout above are performed with a kettlebell or a dumbbell.
Strength option —if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds, taking as much rest as you need between rounds.
Fitness Option – If you have a lighter kettlebell or dumbbell and want to work on your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the circuit as quickly as possible.
You can also do it as an AMRAP (between 20 and 30 minutes).
Alternative exercises: If necessary, you can replace the overhead lunge with a front rack lunge. If you can't do the front lean rest, you can substitute a plank. If the weight is too heavy for a strict press, do a push press.
Workout 5
|
Movements |
Rehearsals |
|
Goblet squat hold (3 seconds at the bottom) |
10 |
|
Single-arm kettlebell row |
10 per side |
|
Single kettlebell push jerk |
5 per side |
|
Single-arm kettlebell swings |
6 per side |
| Weighted sit-ups |
10 |
All the exercises in the workout above are performed with a kettlebell or a dumbbell.
Strength option —if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds, taking as much rest as you need between rounds.
Fitness Option – If you have a lighter kettlebell or dumbbell and want to work on your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the circuit as quickly as possible.
You can also do it as an AMRAP (between 20 and 30 minutes).
Workout 6
|
Movements |
Rehearsals |
|
Single kettlebell clean/front squat/lunge |
5 per side |
|
Push-ups |
12 |
|
Overhead Squat |
5 per side |
|
American Swings |
12 |
| Front Rack Carry |
25 meters per side |
All the exercises in the workout above are performed with a kettlebell or a dumbbell.
Strength option —if you have a heavy kettlebell or dumbbell, or two kettlebells or dumbbells, you can do this workout for 3–4 rounds, taking as much rest as you need between rounds.
Fitness Option – If you have a lighter kettlebell or dumbbell and want to work on your fitness, you can increase the number of repetitions for each movement and the number of rounds to 5, and try to complete the circuit as quickly as possible.
You can also do it as an AMRAP (between 20 and 30 minutes).
Alternative exercises: If you can’t do push-ups on the floor, place your hands on a raised surface. If necessary, you can substitute the overhead squat with a front rack squat. If you don’t have enough space to perform the front rack carry, you can substitute it with a front rack hold for 25 to 30 seconds.
Implementation of the Program
As you can see, this program consists of 6 different sessions. You can decide when to do them based on your training schedule.
For example, you could work out three times a week as follows:
Monday – Workout 1
Wednesday – Workout 2
Friday – Workout 3
Monday – Workout 4
Wednesday – Workout 5
Friday – Workout 6
If you do it 4 times a week, that's what will happen:
Monday – Workout 1
Tuesday – Workout 2
Thursday – Workout 3
Friday – Workout 4
Monday – Workout 5
Tuesday – Workout 6
So, what happens once you’ve completed the 6 workouts? It’s simple—you repeat them! However, you’ll need to step it up compared to the previous workout. There are several ways to do this:
Load– increase the weight with each repetition (only applicable if you have additional kettlebells or dumbbells).
Repetitions – Add 1 to 2 reps per exercise compared to your previous workout
Laps – add 1 lap compared to the previous workout
Rest periods—reduce the rest periods between movements compared to the previous workout
Total time – reduce the total duration of the entire workout compared to the previous workout
Increase the time/reps —if you did the workout as an AMRAP, try either increasing the time compared to the previous session, or doing it for the same amount of time but increasing the total number of reps.
Please note that you should choose only 1 or perhaps 2 of the progressions listed above for each workout. Don’t try to do them all! You can continue doing these workouts for 4 to 6 weeks or until you stop making progress (i.e., you can no longer add more repetitions, laps, etc.).
We hope the lockdown will be over by the end of November, but we will implement a new program in a month if necessary.
