logo
Kettlebell PP Program
by null
10 athletes joined
Program Description
Regain strength & conditioning at home post partum
Program Overview
Level
Beginner
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
30 minutes
Created
May 06, 2024 04:53
Last Edited
Jun 15, 2024 08:32
down_app
Week 1
1 / 4 Weeks
Day 1
1
Kettlebell Swing
3 Sets
8 Reps
@7
2
Bent Over Row (Kettlebell)
3 Sets
6 Reps
@7
3
Push Up
3 Sets
8 Reps
@7
4
Squat (Bodyweight)
3 Sets
8 Reps
@7
5
Glute Bridge (Bodyweight)
3 Sets
8 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
@7
2
Kettlebell Press
3 Sets
6 Reps
@8
3
Plank
3 Sets
0.5 mins
@7
4
Reverse Lunge (Bodyweight)
3 Sets
8 Reps
@7
5
Bent Over Row (Kettlebell)
3 Sets
6 Reps
@7
Day 2
1
Jumping Jack
3 Sets
0.5 mins
@7
2
Dips Between Chairs
3 Sets
8 Reps
@7
3
Lunge (Bodyweight)
3 Sets
8 Reps
@7
4
Pushup With Rotation
3 Sets
8 Reps
@7
5
Sit Up
3 Sets
8 Reps
@7
Day 1
1
Kettlebell Swing
3 Sets
8 Reps
@7
2
Bent Over Row (Kettlebell)
3 Sets
6 Reps
@7
3
Push Up
3 Sets
8 Reps
@7
4
Squat (Bodyweight)
3 Sets
8 Reps
@7
5
Glute Bridge (Bodyweight)
3 Sets
8 Reps
Day 2
1
Jumping Jack
3 Sets
0.5 mins
@7
2
Dips Between Chairs
3 Sets
8 Reps
@7
3
Lunge (Bodyweight)
3 Sets
8 Reps
@7
4
Pushup With Rotation
3 Sets
8 Reps
@7
5
Sit Up
3 Sets
8 Reps
@7
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
@7
2
Kettlebell Press
3 Sets
6 Reps
@8
3
Plank
3 Sets
0.5 mins
@7
4
Reverse Lunge (Bodyweight)
3 Sets
8 Reps
@7
5
Bent Over Row (Kettlebell)
3 Sets
6 Reps
@7
Day 1
1
Kettlebell Swing
4 Sets
8 Reps
@7
2
Bent Over Row (Kettlebell)
4 Sets
6 Reps
@7
3
Push Up
4 Sets
8 Reps
@7
4
Squat (Bodyweight)
4 Sets
8 Reps
@7
5
Glute Bridge (Bodyweight)
4 Sets
8 Reps
Day 2
1
Jumping Jack
4 Sets
0.5 mins
@7
2
Dips Between Chairs
4 Sets
8 Reps
@7
3
Lunge (Bodyweight)
4 Sets
8 Reps
@7
4
Pushup With Rotation
4 Sets
8 Reps
@7
5
Sit Up
4 Sets
8 Reps
@7
Day 3
1
Kettlebell Swing
4 Sets
10 Reps
@7
2
Kettlebell Press
4 Sets
6 Reps
@8
3
Plank
4 Sets
0.5 mins
@7
4
Reverse Lunge (Bodyweight)
4 Sets
8 Reps
@7
5
Bent Over Row (Kettlebell)
4 Sets
6 Reps
@7
Day 1
1
Kettlebell Swing
4 Sets
10 Reps
@7
2
Bent Over Row (Kettlebell)
4 Sets
8 Reps
@7
3
Push Up
4 Sets
10 Reps
@7
4
Squat (Bodyweight)
4 Sets
10 Reps
@7
5
Glute Bridge (Bodyweight)
4 Sets
10 Reps
Day 2
1
Jumping Jack
4 Sets
0.5 mins
@7
2
Dips Between Chairs
4 Sets
10 Reps
@7
3
Lunge (Bodyweight)
4 Sets
10 Reps
@7
4
Pushup With Rotation
4 Sets
10 Reps
@7
5
Sit Up
4 Sets
10 Reps
@7
Day 3
1
Kettlebell Swing
4 Sets
12 Reps
@7
2
Kettlebell Press
4 Sets
8 Reps
@8
3
Plank
4 Sets
0.5 mins
@7
4
Reverse Lunge (Bodyweight)
4 Sets
10 Reps
@7
5
Bent Over Row (Kettlebell)
4 Sets
8 Reps
@7