Kettlebell Power 3
General
Intermediate
Kettlebell
Plan Details
The Kettlebell Power 3 routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Mon
Day 1 Workout
Est. 35 min
6 exercises
Kettlebell Goblet Squat
3 Sets x 5,6,7 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 5 Reps
Kettlebell Renegade Row
3 Sets x 5,6,7 Reps
Kettlebell Alternating Floor Press
3 Sets x 5,6,7 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 5,6,7 Reps
Kettlebell Leg Pass
2 Sets x 15 Reps
Thu
Day 2 Workout
Est. 34 min
6 exercises
Kettlebell One-Arm Swing
3 Sets x 6 Reps
Kettlebell Front Squat
3 Sets x 6 Reps
Kettlebell Row
3 Sets x 6 Reps
Kettlebell Push-Up
3 Sets x 6 Reps
Kettlebell Push Press
3 Sets x 6 Reps
Plank
2 Sets
