3-Day DB/Kettlebell Plan

DOWNLOADS/VIEWS: 18/19802

RATING: 73 (FROM 2 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

The great thing about this program, each session will take about 50-60 minutes and you'll need minimal equipment. In terms of equipment, just a pair of dumbbells and kettlebells, that's it! So, the program is ideal for either your home or gym.

The program highlights look like this:

Day 1: Has 9 exercises. 53-minute session. Begin with two kettlebell exercises before moving to dumbbell exercises and finish up with core exercise.

Day 2: Offers 9 exercises. 50-minute session. Starts with two kettlebell leg exercises to get your body moving. This is followed by a mix of dumbbell/kettlebell movements, before working the core.

Day 3: Includes 8 exercises. 67-minute session. Again, begins with two different kettlebell leg exercises. Followed by dumbbell exercises. The end of the workout includes three supersets of dumbbell calf raises and ab heel touches.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2
Day 3

Workout 1 9 exercises, 24 mins

Kettlebell One-Arm Swing	2x8 reps	rest: 30s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Deep Push-Up	3x10 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Squat to Bicep Curl	3x10 reps	rest: 60s
Air Bike	1x20 reps	rest: 10s

Workout 2 9 exercises, 20 mins

Kettlebell Turkish Get-Up Squat	2x2 reps	rest: 30s
Kettlebell Front Squat	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10,8,8,8 reps	rest: 20s
Dumbbell Bench Press	4x10,8,8,8 reps	rest: 20s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 20s
Kettlebell Thruster	4x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	1x0 reps • 40s	rest: 10s

Workout 3 8 exercises, 21 mins

Kettlebell One-Arm Clean	3x8,6,6 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8,6,6 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x10 reps	rest: 25s
Dumbbell Incline Bench Press	4x10 reps	rest: 25s
Dumbbell Concentration Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x15,12,12 reps	rest: 20s
Alternating Heel Touch	3x20 reps	rest: 20s