12 Week Kettlebell Work

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lunge (Kettlebell)

Front Squat (Kettlebell)

Deficit Push Up

Overhead Press (Kettlebell)

Bent Over Row (Kettlebell)

Full Body

Cardio (Zone 2)

Farmer'S Walk (Kettlebell)

Kettlebell Swing

Turkish Get Up

Deadlift (Kettlebell)

Windmill (Kettlebell)

Good Morning

Floor Press (Kettlebell)

Crush Grip Pushup (Kettlebell)

Kettlebell Clean and Press

Lunge To Curl (Kettlebell)

Kettlebell Gorilla Row

Bench Press (Kettlebell)

Alternating Standing Shoulder Press

Push Press (Kettlebell)

Sit Up With Press (Dumbbell)

Push

Single-Arm Gorilla Row (Kettlebell)

High Pull

Single Arm Kettlebell Swing

Single Arm Clean (Kettlebell)

Pull

Step-Up

Cossack Squat

Romanian Deadlift (Kettlebell)

Legs

Lunge Twist (Kettlebell)

Sit Up (Weighted) 

Dead Bug

Z Press (Kettlebell)

Renegade Row

Upper

Front Racked Lunge (Kettlebell)

Single Leg Romanian Deadlift

Frog Pump (Kettlebell)

Single Leg Calf Raise (Weighted)

Lower

Snatch (Kettlebell)

Around The World

Single Arm High Pull (Kettlebell)

Sumo Squat

Reverse Lunge (Kettlebell)

Step-Up (Weighted)

Lateral Squat 

Single Arm Row (Kettlebell)

Single Arm Squat To Press (Kettlebell)

Renegade Row With Pushups (Kettlebell)

Mountain Climber

Half Kneeling Chop (Kettlebell)

Swing Changing Hands (Kettlebell)

Squat Thruster

Abs Crunch (Weighted)

Push Up Close Grip 

Overhead Tricep Extension (Kettlebell)

Tricep Dip (Bodyweight)

Dual Arm Russian Swing 

Reverse Curl (Kettlebell)

Superman

Glute Bridge (Kettlebell)

Standing Oblique Crunch

Russian Twist (Dumbbell)

1-Arm Clean And Press

Lateral Swings (Kettlebell)

Kettlebell Halo

Pistol Squat

Suitcase Deadlift

Standing Calf Raise

Bob & Weave (Kettlebell)

Man Maker

Squat to Press (Dumbbell)

Bottoms Up Press (Kettlebell)

Arm Bar (Kettlebell)

Bridge Press (Kettlebell)

Bicep Curl (Kettlebell)

Single Leg Deadlift

Dynamic Side Plank

Kettlebell Swing Gorilla Deadlift

Hyperextension

Lying T Raises (Kettlebell) 

Overhead Swing (Kettlebell)

Staggered Pushup 

Incline Plank Row

V-Up

Hollow Hold

Kettlebell Spin Press

Goblet Curtsy Step Down

Shrimp Squat

Step-Up To Reverse Lunge

Jump Squat

Full Body Week

Push Pull Legs Week 

Upper Lower Week

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