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
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ReplyDeleteSuch a great information on 1 month workout plan. This post would be very helpful to get healthier body. Visit Strive Competitors to follow Fitness Challenge App
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ReplyDeleteAfter a long time, I read an amazing article for a one-month Kettlebell workout plan. This alternative-days workout plan is such a good idea for keeping yourself fit. Also when and how much time should be spent on exercise. I think a Kettlebell workout will help to build upper muscles but to improve full body posture, leg exercise is also necessary. You can see a video of a leg workout by a strength trainer, who has also motivated me.
ReplyDeleteVideo: https://www.youtube.com/watch?v=KRptDh7xsFE&t=270s