Day-by-day plan
Kettlebell 4 weeks
27 days · about 7 min a session
Day 1
6′descr_1
- Arm rotation forward10 reps
- Around the body10 reps
- One arm alternate swing5 x 6 reps
- Russian style swing5 x 6 reps
- Kettlebell press5 x 6 reps
Day 2
6′- Arm rotation forward10 reps
- Around the body10 reps
- Kettlebell clean5 x 6 reps
- Kettlebell snatch5 x 6 reps
- Kettlebell push and press5 x 6 reps
Day 3
13′- Arm rotation forward10 reps
- Around the body10 reps
- Around the head5 x 12 reps
- Kettlebell clean and press5 x 12 reps
- Wood choppers5 x 12 reps
- Russian style swing5 x 12 reps
Day 4
7′- Arm rotation forward20 reps
- Around the body20 reps
- Figure 8s20 reps
- Kettlebell clean and press5 x 5 reps
- Turkish get-ups5 x 5 reps
- Kettlebell snatch3 x 10 reps
Day 5
RestNo session today — recovery is part of the plan.
Day 6
5′- Arm rotation forward10 reps
- Around the body10 reps
- Kettlebell clean and press5 x 6 reps
- Russian style swing4 x 12 reps
Day 7
RestNo session today — recovery is part of the plan.
Day 8
6′- Arm rotation forward10 reps
- Around the body10 reps
- One arm alternate swing5 x 6 reps
- Russian style swing5 x 6 reps
- Kettlebell press5 x 6 reps
Day 9
6′- Arm rotation forward10 reps
- Around the body10 reps
- Kettlebell clean5 x 6 reps
- Kettlebell snatch5 x 6 reps
- Kettlebell push and press5 x 6 reps
Day 10
5′- Arm rotation forward10 reps
- Around the body10 reps
- Around the head10 reps
- Kettlebell clean and press5 x 6 reps
- Wood choppers5 x 6 reps
Day 11
6′- Arm rotation forward10 reps
- Around the body10 reps
- Figure 8s10 reps
- Kettlebell touch5 x 6 reps
- Goblet grip squat5 x 6 reps
- Kettlebell deadlift5 x 6 reps
Day 12
RestNo session today — recovery is part of the plan.
Day 13
6′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean and press5 x 6 reps
- American style swing4 x 12 reps
Day 14
RestNo session today — recovery is part of the plan.
Day 15
6′- Arm rotation forward10 reps
- Around the body10 reps
- Kettlebell clean and press5 x 6 reps
- Kettlebell snatch5 x 6 reps
- Kettlebell press5 x 6 reps
Day 16
RestNo session today — recovery is part of the plan.
Day 17
8′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean and press5 x 6 reps
- Short lever swing4 x 12 reps
- Russian style swing4 x 12 reps
Day 18
6′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean, press and squat4 x 8 reps
- Kettlebell deadlift4 x 8 reps
- Side bends20 reps
Day 19
RestNo session today — recovery is part of the plan.
Day 20
7′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean and press5 x 6 reps
- Kettlebell snatch4 x 12 reps
- Turkish get-ups3 x 8 reps
Day 21
RestNo session today — recovery is part of the plan.
Day 22
6′- Arm rotation forward10 reps
- Around the body10 reps
- Kettlebell clean and press5 x 6 reps
- Kettlebell snatch5 x 6 reps
- Kettlebell press5 x 6 reps
Day 23
RestNo session today — recovery is part of the plan.
Day 24
8′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean and press5 x 6 reps
- Short lever swing4 x 12 reps
- Russian style swing4 x 12 reps
Day 25
6′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean, press and squat4 x 8 reps
- Kettlebell deadlift4 x 8 reps
- Side bends20 reps
Day 26
RestNo session today — recovery is part of the plan.
Day 27
8′- Arm rotation forward20 reps
- Around the body20 reps
- Kettlebell clean and press5 x 6 reps
- Kettlebell snatch4 x 12 reps
- Kettlebell push and press4 x 8 reps
The gym was always the floor.