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 kit that lets you 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 decreasing the burden.
- Second Quantity (Pause at Backside): Time spent holding on the backside.
- Third Quantity (Concentric): Time spent lifting the burden.
- Fourth Quantity (Pause at Prime): Time spent holding on the high.
Instance: Tempo 3-1-1-1
- 3s: Decrease slowly for 3 seconds.
- 1s: Pause on the backside for 1 second.
- 1s: Carry up in 1 second.
- 1s: Pause on the high 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 particular train originally 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 following set on the high of the next minute.
The 4 Week Kettlebell Transformation Exercise
Week 1
| Day | Train | Units | Reps | Tempo | Relaxation | Depth |
| Day 1: Power & 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: Power & Hypertrophy | A1. Twin KB Sumo Deadlift | 3 | 8-10 | 3-2-1-2 | 60 sec | Reasonable |
| A2. KB Flooring 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: Power & 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: Power & Hypertrophy | A1. Twin KB Sumo Deadlift | 3 | 10-12 | 4-2-1-2 | 60 sec | Reasonable |
| A2. KB Flooring 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: Power & 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: Power & Hypertrophy | A1. Twin KB Sumo Deadlift | 4 | 6 | 5-2-1-2 | 60 sec | Excessive |
| A2. KB Flooring 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: Power & 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: Power & Hypertrophy | A1. Twin KB Sumo Deadlift | 4 | 8-10 | 5-2-1-2 | 60 sec | Excessive |
| A2. KB Flooring 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 |
