Weeks 1 & 4

4 WEEK HOME
KETTLEBELL WORKOUT
Day 1 Full Body Tabata: Day 2 Full Body ARAMP:
Perform each exercises for 20 seconds then Perform as many exercises as you can within
rest 10 seconds. Repeat Circuit x 3. Rest 90 60 seconds. Rest for 90 seconds after
seconds between circuits. completing the full circuit. Repeat Circuit x 4.

Circuit 1
ARAMP Circuit
Kettlebell Goblet Squat
Rest 10 seconds
Kettlebell Reverse Lunge w/ Press x 30s side
Kettlebell Press Kettlebell Single Arm High Pulls x 30s side
Rest 10 seconds Kettlebell Deadlift with Burpee x 60s
Kettlebell Plank Drag x 60s
Circuit 2 Kettlebell Tricep Extensions x 60s
Kettlebell Two Arm Swing Kettlebell Hip Thrusts x 60s
Rest 10 seconds
Single Arm Row (10s per side) Rest 90s before repeating ARMAP circuit again
Rest 10 seconds

Circuit 3
Kettlebell Jack Press
Rest 10 seconds
Kettlebell Russian Twist
Rest 10 seconds
Day 3 Full Body Ladder:
Each exercise will start with 6 reps. You will
go through all exercises first before you start
another round. Each round you add 2 reps to
each exercise (6, 8, 10, 12, 14, 16) until you
get to 16 reps per exercise
Ladder Circuit (6, 8, 10, 12, 14, 16)
Kettlebell Deadlift
Kettlebell Sit & Press
Kettlebell Lateral Lunge (per side)
Kettlebell Windmills (per side)
Kettlebell Overhead Walking Lunge (per side)
Kettlebell Chest Press
Rest 90s before repeating again
Day 4 Full Body EMOM:
Perform the total number of reps for each
exercise Every Minute on The Minute
(EMOM). Every minute time frame has a
programmed work amount (such as, 10 push
ups) with the remaining amount of time to be
take as rest.
Minute 0-1 Kettlebell Squat & Press x 12
Minute 1-2 Kettlebell Lateral Walks x 12 side
Minute 2-3 Kettlebell Renegade Row x 8 side
Minute 3-4 Kettlebell Pass-through lunge x 12
Minute 4-5 Kettlebell Front Raise x 12
Minute 5-6 Kettlebell Speed Skaters x 12 side
Repeat all exercises for 5 rounds rest for 30 seconds
between rounds
 Weeks 2 & 3

4 WEEK HOME
KETTLEBELL WORKOUT
All four workouts comprise six exercises divided into three supersets, labelled 1A and 1B, 2A
and 2B, and 3A and 3B. In a superset you pair two exercises and perform them back to back,
only resting after doing all the reps of the second move. Once all the sets and reps of the first
superset are completed, you move on to the second superset and so on.

Day 1 Lower Body: Day 2 Upper Body:

1A Kettlebell Swing 4x10 1A Kettlebell Press 4x10

1B Kettlebell Sumo Squat 4x10 1B Kettlebell Trciept Extension 4x10

2A Kettlebell Deadlift 4x10 2A Kettlebell Upright Row 4x10

2B Kettlebell Jump Squat 4x10 2B Kettlebell Chest Press 4x10

3A Kettlebell Good Morning 4x10 3A Kettlebell Bicep Curl 4x10

3B Kettlebell Row 4x10
3B Kettlebell Kneeling Squat 4x10

Day 3 Core & Back: Day 4 Balance:

1A Kettlebell Sit Up & Twist 4x10 1A Kettlebell Reverse Lunge to High Knee 4x8 side
1B Kettlebell Farmer's Carry 4x30s 1B Kettlebell Single Leg Deadlift 4x8 side

2A Kettlebell Glute Bridge Pullover 4x10 2A Kettlebell Renegade Row 4x8 side
2B Kettlebell Superman Hold 4x30s 2B Kettlebell Figure Eight 4x12

3A Kettlebell Seated Figure Eight 4x10 3A Kettlebell Bulgarian Split Squat 4x8 side
3B Kettlebell Single Arm Row 4x10 side 3B Kettlebell Alternating Single Arm Swings 4x12