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    6 Week Beginner Kettlebell Plan

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    ktkvn123
    This document outlines a 6 week beginner kettlebell training plan. Each week consists of 3-4 workouts with different kettlebell exercises like swings, squats, lunges, presses, and get ups. The workouts progress in difficulty over the weeks by increasing reps, adding circuits, and reducing rest periods between sets.

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    © All Rights Reserved
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    6 Week Beginner Kettlebell Plan

    Uploaded by

    ktkvn123
    317 views4 pages
    This document outlines a 6 week beginner kettlebell training plan. Each week consists of 3-4 workouts with different kettlebell exercises like swings, squats, lunges, presses, and get ups. The workouts progress in difficulty over the weeks by increasing reps, adding circuits, and reducing rest periods between sets.

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    This document outlines a 6 week beginner kettlebell training plan. Each week consists of 3-4 workouts with different kettlebell exercises like swings, squats, lunges, presses, and get ups. The workouts progress in difficulty over the weeks by increasing reps, adding circuits, and reducing rest periods between sets.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    317 views4 pages

    6 Week Beginner Kettlebell Plan

    Uploaded by

    ktkvn123
    This document outlines a 6 week beginner kettlebell training plan. Each week consists of 3-4 workouts with different kettlebell exercises like swings, squats, lunges, presses, and get ups. The workouts progress in difficulty over the weeks by increasing reps, adding circuits, and reducing rest periods between sets.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
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    6 Week Beginner Kettlebell Plan

    - workout 1
    Swing-10
    Goblet Squat-10
    Press-5
    Press R-5
    Push up-10
    Around the Body to Hold-10 each direction
    -20 minutes
    - workout 2
    Deadlift-15
    Plank to Pushup Position-10
    Deadstart Clean L-8
    Deadstart Clean R-8
    Squat-10
    Sprawl-5
    *As many sets as possible in 20 minutes
    - workout 3
    Narrow Push up-5
    One Arm Swing L-10
    One Arm Swing R-10
    KB Lunge L-5
    KB Lunge R-5
    Hip thrust-15
    *Perform as many circuits in 20 minutes as you can.
    - workout 4
    We're going to be upping the ante here with 2-15 minute circuits
    Circuit 1:
    Front Squat L-5
    Front Squat R-5
    Wide Push up-10
    Single Leg Dead L-5
    SLD R-5
    *as many circuits in 15 minutes as possible
    2 minute reset
    Circuit 2:
    One Arm Row L-5
    One Arm Row R-5
    Halo-5
    Swing-10
    *as many circuits in 15 minutes as possible
    - workout 5

    2-Density Rounds, 15 minutes each.


    1. Clean L-10
    2. Clean R-10
    3. Push Press L-10
    4. Push Press R-10
    5. Jump Squats-5
    *as many sets as possible
    Rest 2 minutes between circuits
    1. KB Lunge L-5
    2. KB Lugne R-5
    3. 1/2 Get Up-3
    4. 1/2 Get Up-3
    5. Pike Pushups
    *as many sets as possible
    - workout 6
    DENSITY ROUNDS: 2x15 minutes
    1. Get up L-1
    2. Get up R-1
    3. Around the Body L-5
    4. Around the Body R-5
    5. Ballistic Row L-5
    6. Ballistic Row R-5
    *as many circuits as possible
    Rest 2 minutes
    Circuit 2:
    One arm Swing L-5
    One Arm Swing R-5
    Suitcase Squat L-5
    Suitcase Squat R-5
    Sprawl with Jump-5
    *as many circuits as possible
    - workout 7
    Circuit 1:
    Snatch L/R-5
    Hand Walkout-5
    Jump Lunge L/R-5
    Explosive Pushup-5
    *as many sets in 20 minutes
    Rest 2 minutes
    Circuit 2:
    Dive Bomber-6
    Side Row L/R-6
    Figure 8 to Hold-10
    Floor Press L/R-6
    *as many sets in 20 minutes
    - workout 8
    Workout 8 of 9
    Circuit 1: 20 minutes
    Windmill L/R-3
    High Pull L/R-6
    A Frame Pushup-6
    Jump Rope-50
    Rest 2 minutes

    Circuit 2: 20 minutes
    Goblet Squat-10
    Swing-15
    Side Press L/R-5
    Weighted Lunge L/R-5
    - workout 9
    Circuit 1:
    Clean and Jerk L/R-5
    Full Get Up L/R-2
    As many circuits in 20:00 minutes
    Rest 2 minutes
    Circuit 2:
    One Arm Swing L/R-12
    Seated Press L/R-5
    Hindu Pushups-10
    As many circuits in 20:00 minutes

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