Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
This is a two day, intermediate strength training program using exclusively kettlebells as your equipment. The goal of the plan is to help you develop overall explosive power. With that said, all sets have less repetitions than you typically may do with traditional strength programs (dumbbell/barbell). This is a full body routine - take two full days off between workout sessions.
Note: Workout Day 2 - the last exercise states Plank. I want you to perform this as a Plank Pull-through exercise. Here is how you need to perform it. Begin in an extended arm plank with feet shoulder-width apart. Place one kettlebell outside of the left hand that is on the ground. Take hold of the kettlebell with the right hand. Pull the kettlebell underneath the upper body as you hold the plank position. Pause and repeat with the opposite hand. Perform for desired repetitions or the suggested 35-second interval time period.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Kettlebell Goblet Squat
|
3x5,6,7 reps |
rest: 60s
|
||
Kettlebell Single-Leg Deadlift
|
3x5 reps |
rest: 60s
|
||
Kettlebell Renegade Row
|
3x5,6,7 reps |
rest: 60s
|
||
Kettlebell Alternating Floor Press
|
3x5,6,7 reps |
rest: 60s
|
||
Kettlebell Alternating Shoulder Press
|
3x5,6,7 reps |
rest: 60s
|
||
Kettlebell Leg Pass
|
2x15 reps |
rest: 60s
|
Kettlebell One-Arm Swing
|
3x6 reps |
rest: 60s
|
||
Kettlebell Front Squat
|
3x6 reps |
rest: 60s
|
||
Kettlebell Row
|
3x6 reps |
rest: 60s
|
||
Kettlebell Push-Up
|
3x6 reps |
rest: 60s
|
||
Kettlebell Push Press
|
3x6 reps |
rest: 60s
|
||
Plank
|
2x8 reps • 35s |
rest: 60s
|