Kettlebell Workout
General
Intermediate
Kettlebell
Plan Details
The Kettlebell Workout routine by RichLeighton is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a beginner kettlebell routine for those who are just starting to use kettlebells and looking to build muscle using this unique tool for weight lifting. 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. In this routine you will be performing 6 various exercises that are used to target each muscle group and help build muscle. Each exercise consists of 3 sets with 12 reps for each sets. *** 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 mannor and higher weight.
Routine detail
Day 1
Workout A
Est. 112 min
17 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Row
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Kettlebell Shoulder Halo
3 Sets x 12 Reps
Steel Mace 360's
3 Sets x 12 Reps
Overhead Kettlebell Crush Press
3 Sets x 12 Reps
Steel Mace Pendulums
3 Sets x 20 Reps
Kettlebell Two Arm Side Bend
3 Sets x 8 Reps
Kettlebell Mason Twist
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Kettlebell Clean and Press
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Day 2
Unconventional Abs & Core
Est. 85 min
11 exercises
Steel Mace Sit Up (each side)
3 Sets x 12 Reps
Kettlebell Russian Twist
3 Sets x 12 Reps
Kettlebell Bridge Leg Spreaders
3 Sets x 12 Reps
Steel Club Bicycle Crunch (each side)
3 Sets x 12 Reps
Steel Club V-Ups
3 Sets x 12 Reps
Plank
3 Sets
Kettlebell Woodchopper
3 Sets x 12 Reps
Steel Club Russian Twist
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 3
Workout B
Est. 106 min
15 exercises
Kettlebell Dead Clean
3 Sets x 12 Reps
Kettlebell Alternating Row
3 Sets x 12 Reps
Kettlebell Push-Up
3 Sets x 12 Reps
Kettlebell Arnold Press
3 Sets x 12 Reps
Kettlebell Jerk
3 Sets x 12 Reps
Kettlebell Advanced Windmill
3 Sets x 12 Reps
Russian Kettlebell Swing
3 Sets x 12 Reps
Kettlebell Shoulder Halo
3 Sets x 12 Reps
Steel Mace 10's and 2's
3 Sets x 12 Reps
Steel Club 2-Hand Front + Outward Pullover
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Kettlebell Clean and Press
3 Sets x 12 Reps
Hex Bar Deadlift
3 Sets x 12 Reps
Day 4
Unconventional Abs & Core
Est. 59 min
9 exercises
Steel Mace Sit Up (each side)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Kettlebell Bridge Leg Spreaders
3 Sets x 12 Reps
Steel Club Bicycle Crunch (each side)
3 Sets x 12 Reps
Steel Club V-Ups
3 Sets x 12 Reps
Kettlebell Woodchopper
3 Sets x 12 Reps
Steel Club Russian Twist
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 5
Workout C
Est. 109 min
16 exercises
Kettlebell Front Squat
3 Sets x 12 Reps
Kettlebell One-Arm Row
3 Sets x 12 Reps
Kettlebell One-Arm Floor Press
3 Sets x 12 Reps
Kettlebell Alternating Press
3 Sets x 12 Reps
Kettlebell Thruster
3 Sets x 12 Reps
Kettlebell Bent Press
3 Sets x 12 Reps
Russian Kettlebell Swing
3 Sets x 12 Reps
Kettlebell Shoulder Halo
3 Sets x 12 Reps
Steel Mace Pendulums
3 Sets x 12 Reps
Kettlebell Two Arm Side Bend
3 Sets x 12 Reps
Steel Club Clean to Press Out
3 Sets x 20 Reps
Kettlebell Skull Crusher
3 Sets x 8 Reps
Single-Leg Romanian Kettlebell Deadlift
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Hex Bar Deadlift
3 Sets x 12 Reps
Kettlebell Shrugs
3 Sets x 8 Reps
Day 6
Unconventional Abs & Core
Est. 59 min
9 exercises
Steel Mace Sit Up (each side)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Kettlebell Bridge Leg Spreaders
3 Sets x 12 Reps
Steel Club Bicycle Crunch (each side)
3 Sets x 12 Reps
Steel Club V-Ups
3 Sets x 12 Reps
Kettlebell Woodchopper
3 Sets x 12 Reps
Steel Club Russian Twist
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 7
Unconventional Abs & Core Killer
Est. 76 min
12 exercises
Steel Mace Sit Up (each side)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Kettlebell Bridge Leg Spreaders
3 Sets x 12 Reps
Steel Club Bicycle Crunch (each side)
3 Sets x 12 Reps
Steel Club V-Ups
3 Sets x 12 Reps
Kettlebell Woodchopper
3 Sets x 12 Reps
Steel Club Russian Twist
3 Sets x 12 Reps
Kettlebell Two Arm Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Kettlebell Shrugs
3 Sets x 12 Reps
Kettlebell Elevated Twist
3 Sets x 12 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Day 9
Kettlebell Abs
Est. 34 min
6 exercises
Kettlebell Hamstring Curls
3 Sets x 8 Reps
Kettlebell Bridge Leg Spreaders
3 Sets x 8 Reps
Kettlebell Elevated Twist
3 Sets x 8 Reps
Kettlebell Mason Twist
3 Sets x 8 Reps
Kettlebell Situps
3 Sets x 8 Reps
Kettlebell Shoulder Halo
3 Sets x 8 Reps
Day 10
Leg Day
Est. 32 min
5 exercises
Hex Bar Deadlift
3 Sets x 12 Reps
Kettlebell Standing Calf Raise
3 Sets x 12 Reps
Hex Bar Romanian Deadlift
3 Sets x 12 Reps
Steel Mace Lateral Lunge
3 Sets x 12 Reps
Steel Club Barbarian Squat
3 Sets x 12 Reps
Day 12
Single Kettlebell Workout
Est. 53 min
8 exercises
Russian Kettlebell Swing
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Reverse Lunge
3 Sets x 12 Reps
Kettlebell Deadlift Row
3 Sets x 12 Reps
Kettlebell Two-handed High Pulls
3 Sets x 12 Reps
Kettlebell Russian Twist
3 Sets x 12 Reps
Kettlebell Skull Crusher
3 Sets x 12 Reps
Kettlebell Windmill
3 Sets x 12 Reps
Day 13
Biceps
Est. 51 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Day 14
Walking
Est. 62 min
1 exercise
Walking
1 Set
Day 15
Simple Abs Day
Est. 53 min
9 exercises
Shoulder Rack Pose
3 Sets
Ab Draw Leg Slide
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Superman
3 Sets
Hip Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Bridge
3 Sets
Crunch
3 Sets x 8 Reps
Day 16
Cycling
Est. 62 min
1 exercise
Road Cycling
1 Set
Day 17
Yoga
Est. 0 min
0 exercises
This day is empty
Day 18
Running
Est. 42 min
2 exercises
Running
1 Set
Push-Up
3 Sets x 8 Reps
Day 31
ARMY PT
Est. 57 min
4 exercises
Yoga
1 Set
Push-Up
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Running
1 Set
