Weeks 1 & 2

1. Warm Up & Mobility Exercises

Cat/cow, T-spine rotations, bird dog, toe taps R = Reps
Kettlebell Halos and Around The Worlds W = Weight
Kettlebell Swings and shoulder stability drills
Kettlebell getups

2. Strength Training
Aim for 3 sets of each exercise, working up to 5 sets per session. Perform as a circuit.
Aim for 8 reps each, and slowly increase to 12 reps. Then add weight. Rest as needed.

Sets: Day 1 Sets: Day 3

Workout A 1 2 3 4 5 1 2 3 4 5
R W R W R W R W R W R W R W R W R W R W Notes
Squat

Overhead Press
Week 1

Rows

Carries

Squat

Overhead Press
Week 2

Rows

Carries

Sets: Day 2 Sets: Day 4

Workout B
1 2 3 4 5 1 2 3 4 5

R W R W R W R W R W R W R W R W R W R W Notes

Deadlift
Week 1

Chest Press

Lunges

Marches

Deadlift
Week 2

Chest Press

Lunges

Marches

3. Cooldown & Stretch