Whether or not you’re aiming to construct muscle, burn fats, or enhance total health, kettlebells are designed to ship a dynamic method to full-body energy and conditioning. This 4 week kettlebell transformation exercise makes use of a single piece of apparatus that permits you to streamline your coaching and give attention to 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 conserving your exercises diverse and fascinating.
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 part 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 High): 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: Carry up in 1 second.
- 1s: Pause on the prime for 1 second.
Depth
- Low: 5 reps left in tank
- Average: 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 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.
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 | Average |
| A2. Single Arm Bent Over Row | 3 | 10-12 | 3-1-1-1 | 60 sec | Average | |
| 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 | Average |
| A2. KB Flooring Press | 3 | 12 | 2-2-1-2 | 60 sec | Average | |
| B1. Twin KB Entrance Rack Reverse Lunge | 3 | 10 | 2-1-1-1 | 60 sec | Average | |
| 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 | Average |
| EMOM 2: Twin KB Farmer’s Carry (25-50 ft) | 8 min | – | – | 2 min off | Average | |
| EMOM 3: 5 KB Clear & Press + 10 Gorilla Rows | 8 min | – | – | 2 min off | Average |
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 | Average |
| A2. Single Arm Bent Over Row | 3 | 12-15 | 3-1-1-1 | 60 sec | Average | |
| B1. Half Kneeling Overhead Bottoms Up Press | 3 | 10-12 | 2-1-1-1 | 60 sec | Average | |
| 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 | Average |
| A2. KB Flooring Press | 3 | 15 | 2-2-1-2 | 60 sec | Average | |
| B1. Twin KB Entrance Rack Reverse Lunge | 3 | 12 | 2-1-1-1 | 60 sec | Average | |
| 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 | Average | |
| C1. KB Aspect Bend | 3 | 20 | 3-2-1-3 | 45 sec | Average | |
| C2. Halo | 3 | 12 | 5-1-1-1 | 45 sec | Average | |
| 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 | Average | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 45 sec | Average | |
| B3. KB Bicep Curl | 3 | 15 | 4-1-1-2 | 45 sec | Average | |
| Day 3: Conditioning/Cardio/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | Average |
| EMOM 2: Twin KB Farmer’s Carry (30-60 ft) | 10 min | – | – | 2 min off | Average | |
| EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | Average |
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 | Average | |
| C1. KB Aspect Bend | 3 | 20 | 3-2-1-3 | 45 sec | Excessive | |
| C2. Halo | 3 | 15 | 5-1-1-1 | 30 sec | Average | |
| 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 | Average | |
| 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 |
