Kettlebell Program

This program is designed to be modular in format and can be adapted to different needs. For example, if you have heavier kettlebells or dumbbells, it can be done for low reps to target strength improvements. If you have lighter weights or want to target conditioning, you can do higher reps with less rest. In terms of equipment, it can be done with 1 or 2 kettlebells or it can be done with 1 or 2 dumbbells.

Workout 1

Movement

Reps

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 of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

 

Workout 2

Movement

Reps

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

25m per side

 

All of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

Movement alternatives: if you cannot do the snatch you can replace it with the single arm swing. If you don’t have the space to perform the waiter’s walk, you can do an overhead hold for 30 seconds.

 

Workout 3

Movement

Reps

Single kettlebell clean and jerk

5 per side

Goblet squat

12

Front rack lunge

6 per side

Single kettlebell deadlift

12

Suitcase carry

25m per side


All of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

Movement alternatives: If you don’t have the space to perform the suitcase carry, you can do side bends instead.

 

Workout 4

Movement

Reps

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 leaning rest

30 seconds


All of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

Movement alternatives: If needed you can replace the overhead lunge with a front rack lunge. If you cannot do the front leaning rest, you can replace it with the plank. If the weight you have is too heavy for a strict press, do a push press.

 

Workout 5

Movement

Reps

Pause goblet squat (3 seconds in 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 of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

 

Workout 6

Movement

Reps

Single kettlebell clean/front squat/lunge

5 per side

Push ups

12

Overhead squat

5 per side

American swings

12

Front rack carry

25m per side


All of the movements in the above workout are performed with 1 kettlebell or dumbbell.

Strength option – if you have a heavy kettlebell/dumbbell or 2 kettlebells dumbbells you can do this workout for 3-4 rounds with as much rest as you need between rounds.

Conditioning option – if you have a lighter kettlebell/dumbbell and you want to work on conditioning, you can increase the reps for each movement and the rounds to 5 and try to perform it as fast as you can.

Alternatively, you can do it as an AMRAP (anywhere between 20 – 30 minutes).

Movement alternatives: If you cannot do push ups on the floor, put your hands on an elevated surface. If necessary, you can replace with overhead squat with a front rack squat. If you don’t have the space to perform the front rack carry, you can do a front rack hold instead for 25-30 seconds.

Program setup

As you can see there are 6 workouts in this program. You can decide when to do these workouts based on your training schedule.

For example, you could do 3 times per week as follows:

Monday – workout 1
Wednesday – workout 2
Friday – workout 3
Monday – workout 4
Wednesday – workout 5
Friday – workout 6

If you do 4 times per week it would be:

Monday – workout 1
Tuesday – workout 2
Thursday – workout 3
Friday – workout 4
Monday – workout 5
Tuesday – workout 6

So, what happens when you complete the 6 workouts? Simple, you repeat them! However, you need to add some progression from the previous workout. There are several ways you can progress each workout:

Load – increase the weight on each movement (only valid if you have the extra dumbbells/kettlebells.

Reps – add 1-2 reps per movement from the previous workout

Rounds – add 1 round from the previous workout

Rest periods – decrease the rest periods between movements from the previous workout

Total time – decrease the total amount of time for the entire workout from the previous session

Increase time/reps – if you performed the session as an AMRAP, try to either increase the time from the previous session. Alternatively, do the same time but increase the total number of reps.

Please note that you only need to pick 1 or maybe 2 of the above progressions for each workout. Don’t try to do them all! You can keep doing these workouts for 4-6 weeks or when progress stops (ie you are no longer to add reps, rounds etc etc).

Hopefully the lockdown will be over at the end of November, but we will put out a new program in 1 month if necessary.