BASIC KETTLEBELL FITNESS PROGRAM – LEVEL 1

Day Workout Day Workout

3 ROUNDS OF: 3 ROUNDS OF:

SWING 15 reps/15 reps OH SWING x 20

DAY 1 DAY 11
CLEAN 12 reps/12 reps GOBLET SQUAT x 15
PUSH PRESS 12 reps/12 reps PUSH UP x 15
HALF SNATCH 12 reps/12 reps KB ROW x 15
RUSSIAN TWIST 12 reps/12 reps LEG RAISES x 20
4 ROUNDS OF:
3 ROUNDS OF:
SWING 20 reps/20 reps
OH SWING x 15
DAY 3 GOBLET SQUAT x 12
DAY 13 CLEAN 15 reps/15 reps
PUSH PRESS 15 reps/15 reps
PUSH UP x 12
HALF SNATCH 15 reps/15 reps
KB ROW x 12
RUSSIAN TWIST 15 reps/15 reps
LEG RAISES x 15
4 ROUNDS OF:
4 ROUNDS OF:
OH SWING x 20
SWING 15 reps/15 reps
DAY 5 DAY 15 GOBLET SQUAT x 15
CLEAN 12 reps/12 reps
PUSH UP x 15
PUSH PRESS 12 reps/12 reps
KB ROW x 15
HALF SNATCH 12 reps/12 reps
LEG RAISES x 20
RUSSIAN TWIST 12 reps/12 reps
2 ROUNDS OF:
4 ROUNDS OF:
SWING 25 reps/25 reps
OH SWING x 15
DAY 7 DAY 17 CLEAN 20 reps/20 reps
GOBLET SQUAT x 12
PUSH PRESS 20 reps/20 reps
PUSH UP x 12
HALF SNATCH 20 reps/20 reps
KB ROW x 12
RUSSIAN TWIST 20 reps/20 reps
LEG RAISES x 12
2 ROUNDS OF:
3 ROUNDS OF:
OH SWING x 25
SWING 20 reps/20 reps
DAY 9 DAY 19 GOBLET SQUAT x 20
CLEAN 15 reps/15 reps
PUSH UP x 20
PUSH PRESS 15 reps/15 reps
KB ROW x 20
HALF SNATCH 15 reps/15 reps
LEG RAISES x 25
RUSSIAN TWIST 15 reps/15 reps

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