Whether or not you’re aiming to construct muscle, burn fats, or make stronger total health, kettlebells are designed to ship a dynamic way to full-body energy and conditioning. This 4 week kettlebell transformation exercise makes use of a unmarried piece of kit that permits you to streamline your coaching and concentrate on potency, development, and effects.
With this 4-week revolutionary kettlebell exercise, you’ll revel in a structured plan that balances energy and hypertrophy with conditioning and core paintings. This program guarantees steady development through steadily expanding depth and complexity, pushing your limits whilst holding your exercises numerous and tasty.
4 Week Kettlebell Transformation Exercise Program Information
Pace Key
In a pace prescription like “3-1-1-1,” every quantity signifies (in seconds) how lengthy to spend in every segment of the workout:
- First Quantity (Eccentric): Time spent decreasing the burden.
- 2d Quantity (Pause at Backside): Time spent conserving on the backside.
- 3rd Quantity (Concentric): Time spent lifting the burden.
- Fourth Quantity (Pause at Most sensible): Time spent conserving on the most sensible.
Instance: Pace 3-1-1-1
- 3s: Decrease slowly for three seconds.
- 1s: Pause on the backside for 1 2d.
- 1s: Carry up in 1 2d.
- 1s: Pause on the most sensible for 1 2d.
Depth
- Low: 5 reps left in tank
- Reasonable: 3 reps left in tank
- Top: 1-2 reps left in tank
Conditioning Day
EMOM stands for “Each and every Minute at the Minute.” This kettlebell transformation exercise makes use of this structure the place you get started a selected workout firstly of every minute and whole a collection choice of reps inside of that minute. The rest time within the minute is used for leisure earlier than beginning the following set on the most sensible of the next minute.
The 4 Week Kettlebell Transformation Exercise
Week 1
| Day | Workout | Units | Reps | Pace | Relaxation | Depth |
| Day 1: Energy & Hypertrophy | A1. Pace Goblet Squat | 3 | 8 | 4-2-1-1 | 60 sec | Reasonable |
| A2. Unmarried Arm Bent Over Row | 3 | 10-12 | 3-1-1-1 | 60 sec | Reasonable | |
| B1. Part Kneeling Overhead Bottoms Up Press | 3 | 8-12 | 2-1-1-1 | 60 sec | Low | |
| B2.SL RDL (Unmarried Leg Romanian Deadlift) | 3 | 8-10 | 2-1-1-1 | 60 sec | Low | |
| C1. KB Aspect Bend | 3 | 15-20 | 2-1-1-1 | 60 sec | Low | |
| C2. Halo | 3 | 8 | 2-1-1-1 | 60 sec | Low | |
| Day 2: Energy & Hypertrophy | A1. Twin KB Sumo Deadlift | 3 | 8-10 | 3-2-1-2 | 60 sec | Reasonable |
| A2. KB Ground Press | 3 | 12 | 2-2-1-2 | 60 sec | Reasonable | |
| B1. Twin KB Entrance Rack Opposite Lunge | 3 | 10 | 2-1-1-1 | 60 sec | Reasonable | |
| B2. KB Pull Over | 3 | 12 | 3-2-1-1 | 60 sec | Low | |
| B3. KB Bicep Curl | 3 | 15 | 2-1-1-1 | 60 sec | Low | |
| Day 3: Conditioning/Aerobic/Core | EMOM 1: 10 KB Swings + 5 KB Push-Ups | 8 min | – | – | 2 min off | Reasonable |
| EMOM 2: Twin KB Farmer’s Elevate (25-50 feet) | 8 min | – | – | 2 min off | Reasonable | |
| EMOM 3: 5 KB Blank & Press + 10 Gorilla Rows | 8 min | – | – | 2 min off | Reasonable |
Week 2
| Day | Workout | Units | Reps | Pace | Relaxation | Depth |
| Day 1: Energy & Hypertrophy | A1. Pace Goblet Squat | 3 | 10-12 | 4-2-1-1 | 60 sec | Reasonable |
| A2. Unmarried Arm Bent Over Row | 3 | 12-15 | 3-1-1-1 | 60 sec | Reasonable | |
| B1. Part Kneeling Overhead Bottoms Up Press | 3 | 10-12 | 2-1-1-1 | 60 sec | Reasonable | |
| B2.SL RDL (Unmarried Leg Romanian Deadlift) | 3 | 10-12 | 3-1-1-1 | 60 sec | Low | |
| C1. KB Aspect Bend | 3 | 15-20 | 3-1-1-1 | 45 sec | Low | |
| C2. Halo | 3 | 10 | 3-1-1-1 | 45 sec | Low | |
| Day 2: Energy & Hypertrophy | A1. Twin KB Sumo Deadlift | 3 | 10-12 | 4-2-1-2 | 60 sec | Reasonable |
| A2. KB Ground Press | 3 | 15 | 2-2-1-2 | 60 sec | Reasonable | |
| B1. Twin KB Entrance Rack Opposite Lunge | 3 | 12 | 2-1-1-1 | 60 sec | Reasonable | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 60 sec | Low | |
| B3. KB Bicep Curl | 3 | 15 | 3-1-1-1 | 45 sec | Low | |
| Day 3: Conditioning/Aerobic/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 8 min | – | – | 2 min off | Top |
| EMOM 2: Twin KB Farmer’s Elevate (30-60 feet) | 8 min | – | – | 2 min off | Top | |
| EMOM 3: 6 KB Blank & Press + 12 Gorilla Rows | 8 min | – | – | 2 min off | Top |
Week 3
| Day | Workout | Units | Reps | Pace | Relaxation | Depth |
| Day 1: Energy & Hypertrophy | A1. Twin KB Pace Goblet Squat | 4 | 6 | 5-2-1-1 | 60 sec | Top |
| A2. Unmarried Arm Bent Over Row | 4 | 10 | 3-2-3-1 | 60 sec | Top | |
| B1. Part Kneeling Overhead KB Press | 4 | 6-8 | 3-1-1-2 | 45 sec | Top | |
| B2.SL RDL (Unmarried Leg Romanian Deadlift) | 4 | 8-10 | 3-1-1-2 | 45 sec | Reasonable | |
| C1. KB Aspect Bend | 3 | 20 | 3-2-1-3 | 45 sec | Reasonable | |
| C2. Halo | 3 | 12 | 5-1-1-1 | 45 sec | Reasonable | |
| Day 2: Energy & Hypertrophy | A1. Twin KB Sumo Deadlift | 4 | 6 | 5-2-1-2 | 60 sec | Top |
| A2. KB Ground Press | 4 | 10 | 3-2-1-1 | 60 sec | Top | |
| B1. Twin KB Opposite Lunge | 3 | 12 | 2-2-1-1 | 60 sec | Reasonable | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 45 sec | Reasonable | |
| B3. KB Bicep Curl | 3 | 15 | 4-1-1-2 | 45 sec | Reasonable | |
| Day 3: Conditioning/Aerobic/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | Reasonable |
| EMOM 2: Twin KB Farmer’s Elevate (30-60 feet) | 10 min | – | – | 2 min off | Reasonable | |
| EMOM 3: 6 KB Blank & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | Reasonable |
Week 4
| Day | Workout | Units | Reps | Pace | Relaxation | Depth |
| Day 1: Energy & Hypertrophy | A1. Twin KB Pace Goblet Squat | 4 | 8 | 5-2-1-1 | 60 sec | Top |
| A2. Unmarried Arm Bent Over Row | 4 | 10-12 | 3-2-3-1 | 45 sec | Top | |
| B1. Part Kneeling Overhead KB Press | 4 | 8-12 | 3-1-1-2 | 45 sec | Top | |
| B2.SL RDL (Unmarried Leg Romanian Deadlift) | 4 | 10-12 | 3-1-1-2 | 45 sec | Reasonable | |
| C1. KB Aspect Bend | 3 | 20 | 3-2-1-3 | 45 sec | Top | |
| C2. Halo | 3 | 15 | 5-1-1-1 | 30 sec | Reasonable | |
| Day 2: Energy & Hypertrophy | A1. Twin KB Sumo Deadlift | 4 | 8-10 | 5-2-1-2 | 60 sec | Top |
| A2. KB Ground Press | 4 | 12-15 | 3-2-1-1 | 60 sec | Top | |
| B1. Twin KB Opposite Lunge | 3 | 15 | 2-2-1-1 | 60 sec | Top | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 30 sec | Top | |
| B3. KB Bicep Curl | 3 | 15 | 5-1-1-2 | 30 sec | Reasonable | |
| Day 3: Conditioning/Aerobic/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | Top |
| EMOM 2: Twin KB Farmer’s Elevate (30-60 feet) | 10 min | – | – | 2 min off | Top | |
| EMOM 3: 6 KB Blank & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | Top |