Full Body Kettlebell Program

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a full body kettlebell program where you have two upper and two lower body training sessions each week. Follow the program for 4-6 weeks for best results. The cardio HIIT sessions on your "off" days are optional.

Here is a weekly breakdown for the week.

Day 1: Upper body workout. Begins with a warm-up, followed by 7 exercises, including supersets for the back/chest muscles groups. Session time will take about 40-minutes.

Day 2: Lower body workout. Starts with four exercises warm-up (all bodyweight. Once this is completed, you will be asked to perform 4 unique leg exercises like Turkish Get Up. Session time is about 35-minutes.

Day ??: (OPTIONAL) Cardio day (20-minutes) or a short HIT session. (10 to 12-minutes).

Day 3: Upper body workout. Following 3 warm-up movements you'll try a kettlebell one arm swing and then 6 other Kettlebell exercises. Session time will be about 45-minutes.

Day 4: Lower body workout. Begins with two bodyweight warm-up movements. The workout will be 3 exercises. Once this is completed, you will do a metabolic booster (see below) to overload your cardiovascular system. Session time is about 32-minutes.

**kettlebell thruster/plank with side kick/kettlebell thruster/plank with side kick/kettlebell thruster. You will complete each exercise for 30-seconds.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 9 exercises, 41 mins

Mountain Climber	1x15 reps	rest: 60s
Kettlebell Figure Eight	1x10 reps	rest: 60s
Kettlebell One-Arm Swing	2x8 reps	rest: 30s
Kettlebell Row	4x10 reps	rest: 30s
Dumbbell Deep Push-Up	4x10 reps	rest: 30s
Kettlebell One-Arm Floor Press	4x6 reps	rest: 60s
Kettlebell Alternating Shoulder Press	2x6 reps	rest: 60s
Kettlebell Advanced Windmill	2x8 reps	rest: 30s
Mountain Climber	1x15 reps	rest: 60s

Workout 2: Lower Body 8 exercises, 34 mins

Glute Kickback	1x0 reps • 30s	rest: 60s
Scorpion	1x0 reps • 30s	rest: 60s
Bridge	1x8 reps • 30s	rest: 30s
Single-Leg Glute Bridge	1x0 reps • 30s	rest: 30s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Kettlebell Hang Clean	3x8 reps	rest: 60s
Kettlebell Turkish Get-Up Lunge	2x6 reps	rest: 60s

Workout 3: Upper Body 10 exercises, 49 mins

Standing Opposition Reach	1x8 reps • 30s	rest: 20s
Cross Leg Erector Spinae	1x8 reps • 30s	rest: 15s
Downward Facing Puppy Dog	1x8 reps • 45s	rest: 20s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Kettlebell Alternating Row	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x8 reps	rest: 60s
Kettlebell Push-Up	3x6 reps	rest: 75s
Kettlebell Renegade Row	3x6 reps	rest: 75s
Kettlebell One-Arm Push Press	1x8 reps	rest: 60s
Kettlebell Push Press	3x10,8,6 reps	rest: 60s

Workout 4: Lower Body 10 exercises, 34 mins

Prisoner Squat	1x0 reps • 30s	rest: 20s
Bodyweight Rear Lunge	1x0 reps • 30s	rest: 30s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Kettlebell Pistol Squat	3x8 reps	rest: 60s
Kettlebell Figure Eight	1x10 reps	rest: 30s
Kettlebell Thruster	1x0 reps • 30s	rest: 60s
Side Plank	1x8 reps • 30s	rest: 60s
Kettlebell Thruster	1x0 reps • 30s	rest: 60s
Side Plank	1x8 reps • 30s	rest: 60s
Kettlebell Thruster	1x0 reps • 30s	rest: 60s