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A free PDF of a 12 week kettlebell workout program to build strength, muscle, endurance, and mobility. The program consists of three phases: full body, push/pull/leg, and upper/lower split, with different exercises and sets for each week.
A 6-week program to build muscle with kettlebells in an upper/lower split. Includes exercises, sets, reps, and links to videos and tools.
A PDF document with a 4-week kettlebell training program for beginners who want to build muscle and burn fat. The program includes exercises, sets, reps, and rest periods for upper body and lower body workouts.
Learn how to build upper body muscle and strength with kettlebells using compound, multi-joint movements. Find out the best kettlebell exercises, workouts, protocols and tips for your arms, shoulders, back, chest and core.
Exercises Reps Rest Kettlebell Step Ups 10 x 2 30-Second Kettlebell Forward Lunge 10 x 2 1-2 minute Kettlebell Front Squat 15 x 2 1-2 minute Double Kettlebell Split Squat 10 x 2 1-2 minute Kettlebell Calf Raises 12 x 3 1-2 minute Also, Read: 3 Day Full Body Workout At Home (With PDF) Thursday – Upper Body (Pull Focus)
Learn how to use a single kettlebell to train your upper body with 10 exercises that target your shoulders, back, chest, and arms. Find out the benefits, form tips, and variations for each...
A beginner-friendly kettlebell workout you can do at home or anywhere. Learn how to perform 7 exercises with proper form and tempo, and gradually increase the challenge and intensity over 8 weeks.
3‐5 days per week for at least 30 minutes. This exercise program is performed with a kettlebell and builds strength and improves cardiovascular endurance, if performed at a fast pass. There is a beginner and an advanced workout; if you are not familiar with kettlebells start with the beginner workout and gradually advance to the advanced workout.
Build muscle and improve fitness with this 5-day split kettlebell routine. Download the free PDF and learn how to use kettlebells for legs, arms, shoulders, chest, back, glutes, calves, and cardio.
Learn the primary resistance training exercises with kettlebells at home and prepare for gym training. Download the workout plan and follow the instructions for legs, back, upper body and core.