Matts Kettlebell Total Body Destroyer

DOWNLOADS/VIEWS: 22/3157

RATING: 40 (FROM 5 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine will leave you ready for a one day break after 6-days of hard core kettlebell exercises done at a fast pace to keep your heart rate up.
Leg workouts focus on upper legs and glutes while also targeting core abdominal and lower back muscle groups.
Chest and back workouts touch on the full range of motion of the arms and back and also touch on core muscle groups.
Arm and shoulder workouts will top off the three day cycle. Full range of motion exercises will blast your arms and shoulders making your shirts uncomfortable to wear afterwards.

Legs and Core 32 exercises, 1 hr 32 mins

Kettlebell Front Squat	1x16 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x16 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x16 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x20 reps	rest: 15s
	1x20 reps	rest: 30s
Kettlebell Front Squat	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x14 reps	rest: 15s
Kettlebell Figure Eight	1x18 reps	rest: 15s
	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x18 reps	rest: 15s
	1x18 reps	rest: 30s
Kettlebell Front Squat	1x12 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x12 reps	rest: 15s
Kettlebell Figure Eight	1x16 reps	rest: 15s
	1x12 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x16 reps	rest: 15s
	1x16 reps	rest: 30s
Kettlebell Front Squat	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x10 reps	rest: 15s
Kettlebell Figure Eight	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x14 reps	rest: 15s
	1x14 reps	rest: 30s

Back, Chest and Core 34 exercises, 1 hr 43 mins

Kettlebell One-Arm Row	1x16 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x16 reps	rest: 15s
	1x20 reps	rest: 15s
	1x16 reps	rest: 15s
	1x30 reps	rest: 15s
	1x16 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x14 reps	rest: 60s
Kettlebell One-Arm Row	1x14 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x14 reps	rest: 15s
	1x18 reps	rest: 15s
	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x12 reps	rest: 60s
Kettlebell One-Arm Row	1x12 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x12 reps	rest: 15s
	1x16 reps	rest: 15s
	1x12 reps	rest: 60s
	1x30 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x10 reps	rest: 60s
Kettlebell One-Arm Row	1x10 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x10 reps	rest: 15s
	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s

Arms and Shoulders 37 exercises, 1 hr 35 mins

	1x20 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Push Press	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 60s
	1x14 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Push Press	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 60s
	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Push Press	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 60s
	1x20 reps	rest: 15s
	1x8 reps	rest: 15s
Kettlebell Push Press	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
Kettlebell Sumo High Pull	3x14 reps	rest: 30s

Legs and Core 32 exercises, 1 hr 32 mins

Kettlebell Front Squat	1x16 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x16 reps	rest: 15s
	1x16 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x20 reps	rest: 15s
	1x20 reps	rest: 30s
Kettlebell Front Squat	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x14 reps	rest: 15s
Kettlebell Figure Eight	1x18 reps	rest: 15s
	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x18 reps	rest: 15s
	1x18 reps	rest: 30s
Kettlebell Front Squat	1x12 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x12 reps	rest: 15s
Kettlebell Figure Eight	1x16 reps	rest: 15s
	1x12 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x16 reps	rest: 15s
	1x16 reps	rest: 30s
Kettlebell Front Squat	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
Kettlebell One-Arm Swing	1x10 reps	rest: 15s
Kettlebell Figure Eight	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
Single-Leg Calf Raise	1x14 reps	rest: 15s
	1x14 reps	rest: 30s

Back, Chest and Core 32 exercises, 1 hr 31 mins

Kettlebell One-Arm Row	1x16 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x16 reps	rest: 15s
	1x20 reps	rest: 15s
	1x16 reps	rest: 15s
	1x30 reps	rest: 15s
	1x16 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x14 reps	rest: 60s
Kettlebell One-Arm Row	1x14 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x14 reps	rest: 15s
	1x18 reps	rest: 15s
	1x14 reps	rest: 15s
	1x30 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x12 reps	rest: 60s
Kettlebell One-Arm Row	1x12 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x12 reps	rest: 15s
	1x16 reps	rest: 15s
	1x12 reps	rest: 15s
	1x30 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x10 reps	rest: 60s
Kettlebell One-Arm Row	1x10 reps	rest: 15s
Kettlebell One-Arm Floor Press	1x10 reps	rest: 15s
	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
	1x30 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Figure Eight	1x20 reps	rest: 15s
	1x8 reps	rest: 60s

Arms and Shoulders 37 exercises, 1 hr 34 mins

	1x20 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Push Press	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 15s
	1x14 reps	rest: 60s
	1x14 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Push Press	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 15s
	1x12 reps	rest: 60s
	1x14 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Push Press	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 15s
	1x10 reps	rest: 60s
	1x20 reps	rest: 15s
	1x8 reps	rest: 15s
Kettlebell Push Press	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
Kettlebell Alternating Hang Clean	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 15s
	1x8 reps	rest: 60s
Kettlebell Sumo High Pull	3x8 reps	rest: 30s