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12 Week Kettlebell Work

by Bhavin S.

Program Description

https://thefitnessphantom.com/12-week-kettlebell-program-pdf This 12-week-long kettlebell workout plan involves all kinds of exercises that build strength, muscle mass, endurance, balance, and flexibility. So, you can expect improvement in your overall fitness and physique.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 27, 2026 07:17
  • Last Edited
    Mar 27, 2026 08:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.5%
Glutes
13.3%
Abs
12.9%
Hamstrings
10.9%
Front Delts
8.5%
Upper Back
8.1%
Triceps
5.1%
Lats
5%
Middle Delts
3.8%
Lower Back
3.6%
Chest
3%
Adductors
1.8%
Calves
1.7%
Cardio
1.4%
Stretching
1.4%
Full Body
1.2%
Biceps
1.1%
Olympic
0.9%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
3
10 reps
RPE 8
2
Front Squat (Kettlebell)
3
15 reps
RPE 8
3
Deficit Push Up
3
10 reps
RPE 8
4
Overhead Press (Kettlebell)
3
10 reps
RPE 8
5
Bent Over Row (Kettlebell)
3
10 reps
RPE 8
6
Lunge (Kettlebell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Kettlebell)
3
15-20 reps
RPE 8
2
Crush Grip Pushup (Kettlebell)
3
15-20 reps
RPE 8
3
Alternating Standing Shoulder Press
3
10 reps
RPE 8
4
Push Press (Kettlebell)
3
12-15 reps
RPE 8
5
Sit Up With Press (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
3
10-20 reps
RPE 8
2
Push Press (Kettlebell)
3
10-15 reps
RPE 8
3
Single-Arm Gorilla Row (Kettlebell)
3
10 reps
RPE 8
4
Z Press (Kettlebell)
3
10-15 reps
RPE 8
5
Renegade Row
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
20 reps
RPE 8
2
Turkish Get Up
3
10 reps
RPE 8
3
Z Press (Kettlebell)
3
15-20 reps
RPE 8
4
Single Arm Row (Kettlebell)
3
15 reps
RPE 8
5
Sit Up (Weighted)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Kettlebell)
3
15-20 reps
RPE 8
2
Deficit Push Up
3
15-20 reps
RPE 8
3
Alternating Standing Shoulder Press
3
15 reps
RPE 8
4
Push Up Close Grip
3
15-20 reps
RPE 8
5
Overhead Tricep Extension (Kettlebell)
3
12-15 reps
RPE 8
6
Tricep Dip (Bodyweight)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
15-20 reps
RPE 8
2
1-Arm Clean And Press
4
10 reps
RPE 8
3
Single-Arm Gorilla Row (Kettlebell)
4
10 reps
RPE 8
4
Renegade Row
4
10 reps
RPE 8
5
Lateral Swings (Kettlebell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20-25 reps
RPE 8
2
Turkish Get Up
3
6 reps
RPE 8
3
Windmill (Kettlebell)
3
10 reps
RPE 8
4
Bob & Weave (Kettlebell)
3
8 reps
RPE 8
5
Man Maker
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Kettlebell)
4
10-15 reps
RPE 8
2
Deficit Push Up
4
10-15 reps
RPE 8
3
Alternating Standing Shoulder Press
4
10 reps
RPE 8
4
Arm Bar (Kettlebell)
4
5 reps
RPE 8
5
Bridge Press (Kettlebell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Push Up
4
15-20 reps
RPE 8
2
1-Arm Clean And Press
4
10 reps
RPE 8
3
Single-Arm Gorilla Row (Kettlebell)
4
10 reps
RPE 8
4
Renegade Row
3
6 reps
RPE 8
5
Lateral Swings (Kettlebell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing Gorilla Deadlift
4
10-12 reps
RPE 8
2
Turkish Get Up
3
6 reps
RPE 8
3
Bob & Weave (Kettlebell)
3
8 reps
RPE 8
4
Hyperextension
3
10 reps
RPE 8
5
Man Maker
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sit Up With Press (Dumbbell)
4
10-12 reps
RPE 8
2
Deficit Push Up
4
10-15 reps
RPE 8
3
Alternating Standing Shoulder Press
4
10 reps
RPE 8
4
Staggered Pushup
3
10 reps
RPE 8
5
Bridge Press (Kettlebell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Spin Press
3
10 reps
RPE 8
2
1-Arm Clean And Press
4
10 reps
RPE 8
3
Single-Arm Gorilla Row (Kettlebell)
4
10 reps
RPE 8
4
Renegade Row
4
10 reps
RPE 8
5
Lateral Swings (Kettlebell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Kettlebell)
3
15-20 reps
RPE 8
2
Single-Arm Gorilla Row (Kettlebell)
3
10 reps
RPE 8
3
High Pull
3
15-20 reps
RPE 8
4
Single Arm Kettlebell Swing
3
10 reps
RPE 8
5
Single Arm Clean (Kettlebell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
3
15-20 reps
RPE 8
2
Front Racked Lunge (Kettlebell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Frog Pump (Kettlebell)
3
10-12 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Kettlebell)
3
15-20 reps
RPE 8
2
Kettlebell Gorilla Row
3
15 reps
RPE 8
3
Dual Arm Russian Swing
3
15-20 reps
RPE 8
4
Reverse Curl (Kettlebell)
3
15-20 reps
RPE 8
5
High Pull
3
15-20 reps
RPE 8
6
Superman
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
4
15-20 reps
RPE 8
2
Front Racked Lunge (Kettlebell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
10 reps
RPE 8
4
Lateral Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Racked Lunge (Kettlebell)
3
10 reps
RPE 8
2
Squat to Press (Dumbbell)
3
10-12 reps
RPE 8
3
Renegade Row With Pushups (Kettlebell)
3
8 reps
RPE 8
4
Single Arm Clean (Kettlebell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
12-15 reps
RPE 8
6
Half Kneeling Chop (Kettlebell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Kettlebell)
4
10-12 reps
RPE 8
2
Kettlebell Gorilla Row
4
10-12 reps
RPE 8
3
High Pull
4
10-12 reps
RPE 8
4
Dual Arm Russian Swing
4
20-25 reps
RPE 8
5
Bicep Curl (Kettlebell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
4
15-20 reps
RPE 8
2
Front Racked Lunge (Kettlebell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Lateral Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge Twist (Kettlebell)
3
10 reps
RPE 8
2
Squat to Press (Dumbbell)
3
10-12 reps
RPE 8
3
Renegade Row With Pushups (Kettlebell)
3
8 reps
RPE 8
4
Single Arm Clean (Kettlebell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
12-15 reps
RPE 8
6
Half Kneeling Chop (Kettlebell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Kettlebell)
4
10-12 reps
RPE 8
2
Kettlebell Gorilla Row
4
10-12 reps
RPE 8
3
High Pull
4
10-12 reps
RPE 8
4
Dual Arm Russian Swing
4
20-25 reps
RPE 8
5
Incline Plank Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Curtsy Step Down
3
10 reps
RPE 8
2
Front Racked Lunge (Kettlebell)
3
10 reps
RPE 8
3
Single Leg Romanian Deadlift
3
8 reps
RPE 8
4
Shrimp Squat
3
10 reps
RPE 8
5
Step-Up (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer'S Walk (Kettlebell)
3
0.5 mins
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 8
3
Turkish Get Up
3
5 reps
RPE 8
4
Deadlift (Kettlebell)
3
10 reps
RPE 8
5
Windmill (Kettlebell)
3
10 reps
RPE 8
6
Good Morning
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Squat To Press (Kettlebell)
3
10 reps
RPE 8
2
Renegade Row With Pushups (Kettlebell)
3
8-10 reps
RPE 8
3
Windmill (Kettlebell)
3
6 reps
RPE 8
4
Mountain Climber
3
0.5 mins
RPE 8
5
Half Kneeling Chop (Kettlebell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up
3
15-20 reps
RPE 8
2
Lunge (Kettlebell)
3
10 reps
RPE 8
3
Cossack Squat
3
15-20 reps
RPE 8
4
Romanian Deadlift (Kettlebell)
3
10-12 reps
RPE 8
5
Sit Up With Press (Dumbbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettlebell Swing
3
15 reps
RPE 8
2
Snatch (Kettlebell)
3
10 reps
RPE 8
3
Around The World
3
15-20 reps
RPE 8
4
Single Arm High Pull (Kettlebell)
3
10 reps
RPE 8
5
Bench Press (Kettlebell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
3
15-20 reps
RPE 8
2
Front Squat (Kettlebell)
3
10 reps
RPE 8
3
Cossack Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Kettlebell)
3
10-12 reps
RPE 8
5
Glute Bridge (Kettlebell)
3
15-20 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20-25 reps
RPE 8
2
Push Press (Kettlebell)
4
10-15 reps
RPE 8
3
Around The World
4
10 reps
RPE 8
4
High Pull
4
10-15 reps
RPE 8
5
Kettlebell Halo
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Swings (Kettlebell)
3
10 reps
RPE 8
2
Deficit Push Up
3
10-15 reps
RPE 8
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
High Pull
3
10-15 reps
RPE 8
5
Romanian Deadlift (Kettlebell)
3
10-12 reps
RPE 8
6
Z Press (Kettlebell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
4
15-20 reps
RPE 8
2
Reverse Lunge (Kettlebell)
4
10 reps
RPE 8
3
Cossack Squat
4
10 reps
RPE 8
4
Single Leg Deadlift
4
10 reps
RPE 8
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20-25 reps
RPE 8
2
Push Press (Kettlebell)
4
10-15 reps
RPE 8
3
Around The World
4
10 reps
RPE 8
4
Push Press (Kettlebell)
4
10-15 reps
RPE 8
5
Superman
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Swings (Kettlebell)
3
10 reps
RPE 8
2
Deficit Push Up
3
10-15 reps
RPE 8
3
Snatch (Kettlebell)
3
10 reps
RPE 8
4
High Pull
3
10-15 reps
RPE 8
5
Romanian Deadlift (Kettlebell)
3
10-12 reps
RPE 8
6
Z Press (Kettlebell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Kettlebell)
4
15-20 reps
RPE 8
2
Reverse Lunge (Kettlebell)
4
10 reps
RPE 8
3
Cossack Squat
4
10 reps
RPE 8
4
Single Leg Deadlift
4
10 reps
RPE 8
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20-25 reps
RPE 8
2
Push Press (Kettlebell)
4
10-15 reps
RPE 8
3
Single Arm Row (Kettlebell)
4
10 reps
RPE 8
4
High Pull
4
10-15 reps
RPE 8
5
Kettlebell Halo
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Kettlebell)
3
15 reps
RPE 8
2
Crush Grip Pushup (Kettlebell)
3
10 reps
RPE 8
3
Kettlebell Clean and Press
3
10 reps
RPE 8
4
Lunge To Curl (Kettlebell)
3
10 reps
RPE 8
5
Kettlebell Gorilla Row
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
RPE 8
2
Lunge Twist (Kettlebell)
3
10 reps
RPE 8
3
Sit Up (Weighted)
3
10-15 reps
RPE 8
4
Dead Bug
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
15-20 reps
RPE 8
2
Reverse Lunge (Kettlebell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 8
4
Good Morning
3
10-12 reps
RPE 8
5
Lateral Squat
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Kettlebell)
3
10-15 reps
RPE 8
2
Alternating Standing Shoulder Press
3
10 reps
RPE 8
3
Lunge Twist (Kettlebell)
3
10 reps
RPE 8
4
Swing Changing Hands (Kettlebell)
3
15-20 reps
RPE 8
5
Squat Thruster
3
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Oblique Crunch
3
10 reps
RPE 8
2
Abs Crunch (Weighted)
3
10-15 reps
RPE 8
3
Russian Twist (Dumbbell)
3
0.5 mins
RPE 8
4
Dead Bug
3
0.5 mins
RPE 8
5
Mountain Climber
3
0.5 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
12-15 reps
RPE 8
2
Reverse Lunge (Kettlebell)
3
10 reps
RPE 8
3
Pistol Squat
3
5 reps
RPE 8
4
Suitcase Deadlift
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12-15 reps
RPE 8
2
Pistol Squat
4
5 reps
RPE 8
3
Push Up Close Grip
3
8 reps
RPE 8
4
Bottoms Up Press (Kettlebell)
3
10 reps
RPE 8
5
Lunge To Curl (Kettlebell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Chop (Kettlebell)
4
10 reps
RPE 8
2
Abs Crunch (Weighted)
4
10-15 reps
RPE 8
3
Russian Twist (Dumbbell)
4
10 reps
RPE 8
4
Dynamic Side Plank
4
10 reps
RPE 8
5
Dead Bug
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
12-15 reps
RPE 8
2
Reverse Lunge (Kettlebell)
3
10 reps
RPE 8
3
Pistol Squat
3
5 reps
RPE 8
4
Suitcase Deadlift
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
3
12-15 reps
RPE 8
2
Lying T Raises (Kettlebell)
4
5 reps
RPE 8
3
Renegade Row With Pushups (Kettlebell)
3
8 reps
RPE 8
4
Bottoms Up Press (Kettlebell)
3
10 reps
RPE 8
5
Overhead Swing (Kettlebell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Half Kneeling Chop (Kettlebell)
4
10 reps
RPE 8
2
V-Up
4
8-12 reps
RPE 8
3
Hollow Hold
4
0.25 mins
RPE 8
4
Dynamic Side Plank
4
10 reps
RPE 8
5
Dead Bug
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Step-Up To Reverse Lunge
3
10 reps
RPE 8
2
Jump Squat
3
10-12 reps
RPE 8
3
Pistol Squat
3
5 reps
RPE 8
4
Suitcase Deadlift
4
12-15 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Lunge (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Front Squat (Kettlebell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Deficit Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Overhead Press (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Bent Over Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Lunge (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 3
1
Farmer'S Walk (Kettlebell)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
2
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3
Turkish Get Up
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
4
Deadlift (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Windmill (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 5
1
Floor Press (Kettlebell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Crush Grip Pushup (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Kettlebell Clean and Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Lunge To Curl (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8