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Equipment Needed: Kettlebell
Duration: 1 month (28 days)
Training Frequency: 3-6 days/week
Program Focus: Strength, Power, Fat Loss, Mobility
Author:Brandon LaRue
Brandon is the owner of Well Built Kettlebells and Well Built Humans. He is also a former strength coach for the Chicago Cubs and has helped thousands of people from weekend warriors, hard core athletes, and even couch potatoes.
Get Started Info & Tips:
This program is simple to follow, but like all things kettlebell, the workouts will challenge you, despite its simplicity. This program is great for beginners and experienced fitness enthusiasts alike. For beginners it builds a good foundation to build upon, and for experienced folks, it's a great reminder of how the basics never fail to deliver.
What you need:
Equipment: A kettlebell and your body.
When to train
Schedule and Rest:
This 4 week program escalates in training frequency from 2 times per week in week 1 to 5 times per week in week 4 with each passing week adding one extra training session to your program. This is to encourage you to become more consistent and disciplined with your fitness training. Be sure to perform stretching, mobility, and soft tissue work before your training and on your active recovery days to encourage optimal recovery. Active recovery days should include no less than 10,000 steps.
Week 1:
Day 1: Train: Session #1
Day 2: Active Recovery
Day 3: Train: Session #2
Day 4: Active Recovery
Day 5: Train: Session #3
Day 6: Active Recovery
Day 7: Active Recovery
Week 2:
Day 8: Train: Session #1
Day 9: Active Recovery
Day 10: Train: Session #2
Day 11: Active Recovery
Day 12: Train: Session #3
Day 13: Active Recovery
Day 14: Train: Session #4
Week 3:
Day 15: Train: Session #1
Day 16: Active Recovery
Day 17: Train: Session #2
Day 18: Train: Session #3
Day 19: Active Recovery
Day 20: Train: Session #4
Day 21: Train: Session #5
Week 4:
Day 22: Train: Session #1
Day 23: Train: Session #2
Day 24: Train: Session #3
Day 25: Active Recovery
Day 26: Train: Session #4
Day 27: Train: Session #5
Day 28: Train: Session #6
Day 1
WARM-UP
WORKOUT
Day 2
Active Recovery
Day 3
WARM-UP
WORKOUT
Day 4
Active Recovery
Day 5
WARM-UP
WORKOUT
Day 6
Active Recovery
Day 7
Active Recovery
Day 8
WARM-UP
WORKOUT
Day 9
Active Recovery
Day 10
WARM-UP
WORKOUT
Day 11
Active Recovery
Day 12
WARM-UP
WORKOUT
Day 13
Active Recovery
Day 14
WARM-UP
WORKOUT
Day 15
WARM-UP
WORKOUT
Day 16
Active Recovery
Day 17
WARM-UP
WORKOUT
Day 18
WARM-UP
WORKOUT
Day 19
Active Recovery
Day 20
WARM-UP
WORKOUT
Day 21
WARM-UP
WORKOUT
Day 22
WARM-UP
WORKOUT
Day 23
WARM-UP
WORKOUT
Day 24
WARM-UP
WORKOUT
Day 25
Active Recovery