The Kettlebell Program - 12 Week
How it works.
2 workouts a week. 3 Blocks — Strength. Strength. Condition.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
Equipment list: We recommend 3 pairs of kettlebells — Light, moderate, and heavy.
You will also need:
Bench
Box/stool
Light looped resistance band
Week 1
Session 1
Strength 1:
-Kettlebell Goblet Squats 3x10
-Single Arm Kettlebell Strict Press 3x8 each arm
Strength 2:
-Double Kettlebell Push Up 3x12
-Farmer Carry Kettlebell Step Ups 3x6 each leg
Conditioning:
40 seconds on/20 seconds off x 3 rounds
-Kettlebell Goblet Forward Lunges (#35/26)
-Kettlebell Floor Press (#35/26)
-Kettlebell Goblet Strict Press (#35/26)
Session 2
Strength 1:
-Kettlebell Deadlift 3x10
-Single Kettlebell Upright Rows 3x10
Strength 2:
-Alternating Kettlebell Gorilla Rows 3x16 total
-Farmer Carry Kettlebell Deadlifts 3x8
Conditioning:
3 rounds for time
-Russian Kettlebell Swings x 20 (#53/35)
-Kettlebell Halos x 10 total (#35/26)
-Burpees over Kettlebell x 10 total
Week 2
Session 1
Strength 1:
- Kettlebell Sumo Deadlifts 3x10
Strength 2:
-Kettlebell Strict Press 3x10
-Single Arm Russian Kettlebell Swings 3x10 each arm
Conditioning:
Alternating EMOM (every minute on the minute) x 3 rounds
-Farmer Carry Kettlebell Deadlifts x 16 (#44/26)
-Hand Release Push Ups x 12
-Jackknives x 20 total
Session 2
Strength 1:
-Double Kettlebell Front Squats 3x10
-Single Arm Kettlebell Bench Rows 3x5 each arm
Strength 2:
-Single Arm Kettlebell High Pull 3x8 each arm
-Kettlebell Goblet Reverse Lunges 3x8 each leg
Conditioning:
AMRAP (as many rounds and reps as possible) x 10 minutes
-Kettlebell Goblet Squat x 10 (#53/35)
-Superhero Raises x 10
-Split Jumps x 10 total
-Band Pull Aparts x 20
Week 3
Session 1
Strength 1:
-Single Arm Kettlebell Thrusters 3x5 each arm
-Kettlebell Glute Bridge Floor Press 3x12
Strength 2:
-Kettlebell Plank Pull Throughs 3x16 total
-Straight Arm Kettlebell Squats 3x10
Conditioning:
Alternating EMOM (every minute on the minute) x 9 minutes
-Kettlebell Goblet Reverse Lunges x 12 total (#53/35)
-Plank Walk Overs x 18 total
-Alternating Kettlebell Strict Press x 20 total (#44/26)
Session 2
Strength 1:
-Kettlebell Renegade Rows 3x18 total
Strength 2:
-Flutter Kick with Kettlebell Hold 3x40
-Heavy Russian Kettlebell Swings 3x10
Conditioning:
3 rounds for time
-Farmer Carry Kettlebell Deadlifts + Push Up x 12 (#44/26)
-Kettlebell Gorilla Rows x 20 total (#44/26)
-Hollow Hold x 60 seconds
Week 4
Session 1
Strength 1:
-Kettlebell Goblet Strict Press 3x12
-Single Leg Kettlebell Romanian Deadlifts 3x8 each leg
Strength 2:
-Single Arm Kettlebell Power Clean + Push Press 3x6 each arm
-Offset Single Kettlebell Push Ups 3x5 each side
Conditioning:
30 second on/15 seconds off x 4 rounds
-Dynamic Kettlebell Deadlifts (#35/26)
-Single Leg Kettlebell Glute Bridge Floor Press* (#35/26)
-Banded Russian Kettlebell Swings (#35/26)
*Alternate legs each round for Single Leg Kettlebell Glute Bridge Floor Press
Session 2
Strength 1:
-Alternating Kettlebell Front Rack Step Ups 3x16 total
-Single Arm Kettlebell Bench Rows 3x8 each arm
Strength 2:
-Single Kettlebell Upright Rows 3x12
-Kettlebell Goblet Squats 3x12
Conditioning:
AMRAP (as many rounds and reps as possible) x 12 minutes
-Kettlebell Goblet Reverse Lunges x 12 total (#44/26)
-Supine Kettlebell Pullovers x 12 (#44/26)
-Jump Squats x 12
Week 5
Session 1
Strength 1:
-Kettlebell Thrusters 3x10
-Turkish Sit Ups 3x3 each arm
Strength 2:
-Kettlebell Goblet Lateral Box Step Overs x 16 total
Conditioning:
45 seconds on/15 seconds off x 4 rounds
-Kettlebell Plank Pull Throughs + Push Up (#35/26)
-Kettlebell Front Rack High Knee Marches (#35/26)
Session 2
Strength 1:
-Kettlebell Power Snatch 3x6 each arm
-Kettlebell Bent Over Rows 3x10
Strength 2:
-Bear Stance Kettlebell Vertical Pull Throughs 3x8 each side
-Kettlebell Sumo Deadlift + Upright Rows 3x10
Conditioning:
Alternating EMOM (every minute on the minute) x 15 minutes
-Kettlebell Halos x 20 total (#35/26)
-Alternating Single Arm Kettlebell Hang Power Cleans x 24 total (#35/26)
-Kettlebell Plank Pull Throughs x 16 total (#35/26)
Week 6
Session 1
Strength 1:
-Staggered Stance Farmer Carry Kettlebell Deadlifts 3x8 each leg
-Single Arm Kettlebell Server’s Press 3x10 each arm
Strength 2:
-Turkish Get Ups 3x5 each arm
-Hand-to-Hand Russian Kettlebell Swings 3x20 total
Conditioning:
4 rounds for time
-Single Arm Russian Kettlebell Swings x 20 total (#44/26)
-Butterfly Sit Ups x 10
-Kettlebell Death Marches x 20 total (#44/26)
-Kettlebell Z Press x 10 (#35/26)
Session 2
Strength 1:
-Kettlebell Squat Swings 3x12
-Alternating Kettlebell Gorilla Rows 3x20 total
Strength 2:
-Kettlebell Renegade Rows 3x16 total
-Single Kettlebell Chest Press 3x12
Conditioning:
AMRAP (as many rounds and reps as possible) x 14 minutes
-Kettlebell Squat Cleans x 12 (#35/26)
-Band Upright Rows x 20
-Side Plank + Rotations x 12 total
Week 7
Session 1
Strength 1:
-Kettlebell Front Rack High Knee Marches 3x20 total
-Kettlebell Bench Press 3x12
Strength 2:
-Single Arm Kettlebell Strict Press 3x8 each arm
-Tempo Kettlebell Goblet Squats (Down 3 seconds - Hold 2 seconds - Up 1 second) 3x6
Conditioning:
40 seconds on/20 seconds off x 6 rounds
-Kettlebell Goblet Step Ups (#44/26)
-Kettlebell Push Press (#35/26)
-Kettlebell Waiter’s Walk* (#44/26)
*Alternate arms each round on Kettlebell Waiter’s Walk
Session 2
Strength 1:
-Kettlebell Skier Swings 3x15
-Single Arm Kettlebell Upright Rows 3x8 each arm
Strength 2:
-Kettlebell Billy Bobs 3x10 total
-Single Leg Kettlebell Romanian Deadlifts 3x8 each leg
Conditioning:
5 rounds for time
-Banded Single Arm Russian Kettlebell Swings x 30 total (#44/26)
-Kettlebell Halos x 10 total (#35/26)
-Kettlebell Power Cleans x 10 (#35/26)
Week 8
Session 1
Strength 1:
-Single Leg Kettlebell Romanian Deadlifts 3x8 each leg
-Contralateral Single Arm Half Kneeling Kettlebell Strict Press 3x6 each arm
Strength 2:
-Single Arm Kettlebell Hang Power Cleans 4x6 each arm
-Double Kettlebell Push Ups + Knee Drive 4x8
Conditioning:
Alternating EMOM (every minute on the minute) x 15 minutes
-Cobra Press x 12
-Bear Stance Kettlebell Vertical Pull Throughs x 16 total (#35/26)
-Hand-to-Hand Russian Kettlebell Swings x 28 total (#35/26)
Session 2
Strength 1:
-Farmer Carry Kettlebell Forward Lunges 4x6 each leg
-Kettlebell Renegade Rows 4x12 total
Strength 2:
-Single Arm Kettlebell Bench Rows 4x6 each arm
-Bottoms Up Kettlebell Squat Hold 4x30 seconds
Conditioning:
AMRAP (as many rounds and reps as possible) x 15 minutes
-Kettlebell Squat Curls x 15 (#35/26)
-Bottoms Up Kettlebell Lunges* x 10 (#35/26)
-Single Arm Kettlebell Bent Over Rows* x 10 (#35/26)
*Alternate legs and arms for Bottoms Up Kettlebell Lunges and Single Arm Kettlebell Bent Over Rows every round
Week 9
Session 1
Strength 1:
-Kettlebell Goblet Bench Press 4x8
-Ipsilateral Single Arm Kettlebell Front Rack Step Ups 4x6 each side
Strength 2:
-Single Arm Kettlebell Thrusters 4x5 each arm
-Kettlebell Push Ups 4x5
Conditioning:
Alternating EMOM (every minute on the minute) x 16 minutes
-Kettlebell Dips x 20
-Kettlebell Goblet Jump Squats x 16 (#35/26)
-Kettlebell Plank Taps x 40 total
-Kettlebell Goblet Step Ups x 16 total (#35/26)
Session 2
Strength 1:
-Heavy Kettlebell Elevated Plank Rows 4x5 each arm
-Kettlebell Power Clean + Side Lunges 4x6 each leg
Strength 2:
-Kettlebell Power Snatch 4x8 each arm
-Kettlebell Billy Bobs 4x8 total
Conditioning:
6 rounds for time
-Farmer Carry Kettlebell Deadlifts x 12 (#53/35)
-Supine Kettlebell Pullovers x 12 (#35/26)
-Single Kettlebell Upright Rows x 12 (#35/26)
Week 10
Session 1
Strength 1:
-American Kettlebell Swings 4x10
-Turkish Sit Ups 4x3 each arm
Strength 2:
-Single Leg Kettlebell Romanian Deadlift + Strict Press 4x8 each leg
-Kettlebell Windmills 4x5 each side
Conditioning:
40 seconds on/20 seconds off x 5 rounds
-Single Kettlebell Narrow Grip Push Ups
-Kettlebell Sumo Deadlifts (#35/26)
-Kettlebell Power Clean + Strict Press (#35/26)
Session 2
Strength 1:
-Alternating Kettlebell Gorilla Rows 4x16 total
-Kettlebell Goblet Reverse Lunges 4x6 each leg
Strength 2:
-Single Arm Kettlebell Hang Power Clean 4x6 each arm
-Turkish Sit Ups 4x3 each arm
Conditioning:
AMRAP (as many rounds and reps as possible) x 15 minutes
-Kettlebell Goblet Squats + Curls x 16 (#35/26)
-Farmer Carry Kettlebell Step Ups x 12 total (#35/26)
-Kettlebell Plank Pull Throughs x 16 total (#35/26)
Week 11
Session 1
Strength 1:
-Kettlebell Z Press 4x6
-Kettlebell Goblet Squats 4x10
Strength 2:
-Kettlebell Bottoms Up Lunges 4x6 each leg
-Contralateral Single Arm and Single Leg Kettlebell Strict Press 4x6 each arm
Conditioning:
4 rounds for time
-Single Arm Kettlebell Thrusters x 12 total (#35/26)
-Kettlebell Bench Press x 8 (#35/26)
-Farmer Carry Kettlebell Forward Lunges x 20 total (#35/26)
-Double Kettlebell Mountain Climbers x 40 total
Session 2
Strength 1:
-Single Arm Kettlebell Squat Clean 4x8 each arm
-Single Kettlebell Upright Rows 4x10
Strength 2:
-Kettlebell Billy Bobs 4x8 total
-Kettlebell Sumo Deadlifts 4x10
Conditioning:
EMOM (every minute on the minute) x 16 minutes
-Kettlebell Ground to Overhead x 16 (#35/26)
-Single Arm Kettlebell High Pulls (Right) x 20 (#35/26)
-Single Arm Kettlebell High Pulls (Left) x 20 (#35/26)
-Kettlebell Strict Press x 20 (#35/26)
Week 12
Session 1
Strength 1:
-Staggered Stance Farmer Carry Kettlebell Deadlifts 4x8 each leg
-Kettlebell Goblet Bench Press 4x8
Strength 2:
-Single Arm Russian Kettlebell Swings 4x10 each arm
-Turkish Get Ups 4x4 each arm
Conditioning:
45 seconds on/15 seconds off x 5 rounds
-Hand-to-Hand Russian Kettlebell Swings (#35/26)
-Farmer Carry Kettlebell Deadlifts + Push Up (#53/35)
-Kettlebell Strict Press (#35/26)
Session 2
Strength 1:
-Kettlebell Front Squats 4x12
-Kettlebell Renegade Rows 4x12 total
Strength 2:
-Double Kettlebell High Pulls 4x12
-Alternating Kettlebell Goblet Step Ups 4x12 total
Conditioning:
AMRAP (as many rounds and reps as possible) x 20 minutes
-Kettlebell Bottoms Up Lunges x 8 total (#35/26)
-Kettlebell Bent Over Rows x 10 (#35/26)
-Kettlebell Overhead Marches x 12 total (#35/26)
-Kettlebell Goblet Squats x 14 (#35/26)