DB & Kettlebell Conditioning Routine

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an ideal program if you’re looking to work your entire body, three times a week, using compound sets with minimal equipment. Each workout follows an interval format.

By doing this, you’ll keep the workout time under 35-minutes for each routine - after trying the routine a few times.

EQUIPMENT NEEDED

Dumbbells, Kettlebell, and Bench.

Note - you can get away doing this program with either DB or K for all exercises if that is all you have for equipment.

ROUTINE

The conditioning program starts with 4 Bodyweight movements performed as compound sets. The exercises are paired together to be completed with no rest. Rest break is 15-seconds following 2 sets of each group of exercises. Once the first 4 exercises are finished you’ll transition to 6 primary movements using either dumbbells or kettlebells.

Stay Strong Together,

MICHAEL WOOD, CSCS
JeFit

Day 1
Day 2
Day 3

Workout 1 10 exercises, 23 mins

Bird Dog	2x0 reps • 35s	rest: 0s
Plank	2x8 reps • 35s	rest: 30s
Bridge	2x10 reps • 35s	rest: 0s
Push-Up to Side Plank	2x0 reps • 35s	rest: 30s
Kettlebell Goblet Squat	3x0 reps • 35s	rest: 0s
Dumbbell Bent-Over Row	3x0 reps • 35s	rest: 30s
Dumbbell Lunge	3x0 reps • 35s	rest: 0s
Dumbbell Bench Press	3x0 reps • 35s	rest: 30s
Dumbbell Alternating Bicep Curl	3x0 reps • 35s	rest: 0s
Kettlebell Push Press	3x0 reps • 35s	rest: 30s

Workout 2 10 exercises, 26 mins

Bird Dog	2x0 reps • 40s	rest: 0s
Push-Up to Side Plank	2x0 reps • 40s	rest: 30s
Single-Leg Glute Bridge	2x0 reps • 40s	rest: 0s
Side Plank	2x0 reps • 40s	rest: 30s
Kettlebell Goblet Squat	3x0 reps • 40s	rest: 0s
Dumbbell One-Arm Row	3x0 reps • 40s	rest: 30s
Dumbbell Forward Lunge with Bicep Curl	3x0 reps • 40s	rest: 0s
Dumbbell Incline Bench Press	3x0 reps • 40s	rest: 30s
Dumbbell Alternating Hammer Curl	3x0 reps • 40s	rest: 0s
Kettlebell One-Arm Push Press	3x0 reps • 40s	rest: 30s

Workout 3 10 exercises, 26 mins

Bird Dog	2x0 reps • 45s	rest: 0s
Plank	2x8 reps • 45s	rest: 30s
Bridge	2x10 reps • 45s	rest: 0s
Push-Up to Side Plank	2x0 reps • 45s	rest: 30s
Kettlebell Goblet Squat	3x0 reps • 45s	rest: 0s
Dumbbell Bent-Over Row	3x0 reps • 45s	rest: 30s
Dumbbell Lunge	3x0 reps • 35s	rest: 0s
Dumbbell Bench Press	3x0 reps • 35s	rest: 30s
Dumbbell Alternating Bicep Curl	3x0 reps • 45s	rest: 0s
Kettlebell Push Press	3x0 reps • 35s	rest: 30s