Whether or not you’re aiming to construct muscle, burn fats, or enhance general health, kettlebells are designed to ship a dynamic strategy to full-body energy and conditioning. This 4 week kettlebell transformation exercise makes use of a single piece of apparatus that means that you can streamline your coaching and deal with effectivity, progress, and outcomes.
With this 4-week progressive kettlebell exercise, you’ll expertise a structured plan that balances energy and hypertrophy with conditioning and core work. This program ensures steady progress by progressively rising depth and complexity, pushing your limits whereas maintaining your exercises diverse and interesting.
4 Week Kettlebell Transformation Exercise Program Information
Tempo Key
In a tempo prescription like “3-1-1-1,” every quantity signifies (in seconds) how lengthy to spend in every section of the train:
First Quantity (Eccentric): Time spent reducing the load.
Second Quantity (Pause at Backside): Time spent holding on the backside.
Third Quantity (Concentric): Time spent lifting the load.
Fourth Quantity (Pause at Prime): Time spent holding on the prime.
Instance: Tempo 3-1-1-1
3s: Decrease slowly for 3 seconds.
1s: Pause on the backside for 1 second.
1s: Elevate up in 1 second.
1s: Pause on the prime for 1 second.
Depth
Low: 5 reps left in tank
Reasonable: 3 reps left in tank
Excessive: 1-2 reps left in tank
Conditioning Day
EMOM stands for “Each Minute on the Minute.” This kettlebell transformation exercise makes use of this format the place you begin a selected train at the start of every minute and full a set variety of reps inside that minute. The remaining time within the minute is used for relaxation earlier than beginning the subsequent set on the prime of the next minute.
LIGHTFIELD STUDIOS
The 4 Week Kettlebell Transformation Exercise
Week 1
Day
Train
Units
Reps
Tempo
Relaxation
Depth
Day 1: Energy & Hypertrophy
A1. Tempo Goblet Squat
3
8
4-2-1-1
60 sec
Reasonable
A2. Single Arm Bent Over Row
3
10-12
3-1-1-1
60 sec
Reasonable
B1. Half Kneeling Overhead Bottoms Up Press
3
8-12
2-1-1-1
60 sec
Low
B2.SL RDL (Single 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 Reverse 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/Cardio/Core
EMOM 1: 10 KB Swings + 5 KB Push-Ups
8 min
–
–
2 min off
Reasonable
EMOM 2: Twin KB Farmer’s Carry (25-50 ft)
8 min
–
–
2 min off
Reasonable
EMOM 3: 5 KB Clear & Press + 10 Gorilla Rows
8 min
–
–
2 min off
Reasonable
Week 2
Day
Train
Units
Reps
Tempo
Relaxation
Depth
Day 1: Energy & Hypertrophy
A1. Tempo Goblet Squat
3
10-12
4-2-1-1
60 sec
Reasonable
A2. Single Arm Bent Over Row
3
12-15
3-1-1-1
60 sec
Reasonable
B1. Half Kneeling Overhead Bottoms Up Press
3
10-12
2-1-1-1
60 sec
Reasonable
B2.SL RDL (Single 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 Reverse 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/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
8 min
–
–
2 min off
Excessive
EMOM 2: Twin KB Farmer’s Carry (30-60 ft)
8 min
–
–
2 min off
Excessive
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows
8 min
–
–
2 min off
Excessive
Week 3
Day
Train
Units
Reps
Tempo
Relaxation
Depth
Day 1: Energy & Hypertrophy
A1. Twin KB Tempo Goblet Squat
4
6
5-2-1-1
60 sec
Excessive
A2. Single Arm Bent Over Row
4
10
3-2-3-1
60 sec
Excessive
B1. Half Kneeling Overhead KB Press
4
6-8
3-1-1-2
45 sec
Excessive
B2.SL RDL (Single 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
Excessive
A2. KB Ground Press
4
10
3-2-1-1
60 sec
Excessive
B1. Twin KB Reverse 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/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
10 min
–
–
2 min off
Reasonable
EMOM 2: Twin KB Farmer’s Carry (30-60 ft)
10 min
–
–
2 min off
Reasonable
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows
10 min
–
–
2 min off
Reasonable
Week 4
Day
Train
Units
Reps
Tempo
Relaxation
Depth
Day 1: Energy & Hypertrophy
A1. Twin KB Tempo Goblet Squat
4
8
5-2-1-1
60 sec
Excessive
A2. Single Arm Bent Over Row
4
10-12
3-2-3-1
45 sec
Excessive
B1. Half Kneeling Overhead KB Press
4
8-12
3-1-1-2
45 sec
Excessive
B2.SL RDL (Single 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
Excessive
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
Excessive
A2. KB Ground Press
4
12-15
3-2-1-1
60 sec
Excessive
B1. Twin KB Reverse Lunge
3
15
2-2-1-1
60 sec
Excessive
B2. KB Pull Over
3
15
3-2-1-1
30 sec
Excessive
B3. KB Bicep Curl
3
15
5-1-1-2
30 sec
Reasonable
Day 3: Conditioning/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
10 min
–
–
2 min off
Excessive
EMOM 2: Twin KB Farmer’s Carry (30-60 ft)
10 min
–
–
2 min off
Excessive
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows
10 min
–
–
2 min off
Excessive
