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Kettlebell Intermediate Routine
General
Intermediate
Kettlebell
Plan Details
The Kettlebell Intermediate Routine routine by JefitTeam is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Kettlebells are a popular tool used in exercise to help burn fat, build muscle, increase heart rate and perform high intensity cardio in a short workout. This is an intermediate kettlebell routine for those who are using kettlebells and looking to build muscle by performing more sets/exercises In this routine you will be performing 8 various exercises that are used to target each muscle group and help build muscle. Each exercise consists of 4 sets with 14-10 reps for different exercises to help increase muscle building qualities of the routine. *** Notes: It is important to warm up before performing any kettlebell workout. Make sure you understand the weight you are using as you can possible injure yourself while working with kettlebells in an incorrect manor and higher weight.
Routine detail
Mon
Workout
Est. 78 min
8 exercises
Kettlebell Front Squat
4 Sets x 14 Reps
Kettlebell Turkish Get-Up Squat
4 Sets x 12 Reps
Kettlebell Alternating Floor Press
4 Sets x 12 Reps
Kettlebell Alternating Row
4 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Kettlebell Figure Eight
4 Sets x 14 Reps
Kettlebell Advanced Windmill
4 Sets x 14 Reps
Tue
Workout
Est. 78 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 14 Reps
Kettlebell Hang Clean
4 Sets x 14 Reps
Kettlebell Row
4 Sets x 12 Reps
Kettlebell One-Arm Floor Press
4 Sets x 12 Reps
Kettlebell Push-Up
4 Sets x 12 Reps
Kettlebell Thruster
4 Sets x 12 Reps
Kettlebell Jerk
4 Sets x 12 Reps
Kettlebell Bent Press
4 Sets x 14 Reps
Wed
Rest/or Cardio
Est. 24 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Thu
Workout
Est. 78 min
8 exercises
Kettlebell Front Squat
4 Sets x 14 Reps
Kettlebell Turkish Get-Up Squat
4 Sets x 12 Reps
Kettlebell Alternating Floor Press
4 Sets x 12 Reps
Kettlebell Alternating Row
4 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Kettlebell Figure Eight
4 Sets x 14 Reps
Kettlebell Advanced Windmill
4 Sets x 14 Reps
Fri
Workout
Est. 78 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 14 Reps
Kettlebell Hang Clean
4 Sets x 14 Reps
Kettlebell Row
4 Sets x 12 Reps
Kettlebell One-Arm Floor Press
4 Sets x 12 Reps
Kettlebell Push-Up
4 Sets x 12 Reps
Kettlebell Thruster
4 Sets x 12 Reps
Kettlebell Jerk
4 Sets x 12 Reps
Kettlebell Bent Press
4 Sets x 14 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
