1 Month Kettlebell Workout Plan
Week 1:
Monday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Wednesday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Friday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Week 2:
Monday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Wednesday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Friday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Week 3:
Monday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Wednesday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Friday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Week 4:
Monday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Wednesday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching
Friday:
- Warm up: 5-10 minutes of dynamic stretching
- 2-3 rounds of: 10 kettlebell goblet squats, 10 kettlebell swings
- Strength work: 3-4 rounds of: 5 single-arm kettlebell push press (per arm), 5 single-arm kettlebell rows (per arm), 10 kettlebell goblet squats, Rest 60-90 seconds between rounds
- Conditioning: 4-5 rounds of: 30 seconds of kettlebell swings, 30 seconds of kettlebell goblet squats, 30 seconds of kettlebell push ups, Rest 30 seconds between rounds
- Cool down: 5-10 minutes of static stretching