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Kettlebell PP Program

by lospapasfit
115 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
    Aug 27, 2025 01:58

Summary

Transform your strength and endurance with the Kettlebell PP Program, a dynamic 4-week training plan designed for at-home workouts. Comprising three sessions per week, this program focuses on full-body movements, including kettlebell swings, rows, and bodyweight exercises like push-ups and squats. Each workout targets multiple muscle groups, ensuring a balanced approach to building strength and improving fitness. Get ready to challenge yourself and see real results in just one month!
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Quadriceps
14.1%
Triceps
11.4%
Abs
10.7%
Hamstrings
8.7%
Front Delts
7.4%
Upper Back
6.7%
Chest
6.7%
Lats
5.4%
Adductors
3.4%
Middle Delts
3.4%
Other
3.4%
Biceps
2.7%
Lower Back
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
3
Push Up
3
8 reps
RPE 7
4
Squat (Bodyweight)
3
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
3
Push Up
3
8 reps
RPE 7
4
Squat (Bodyweight)
3
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
8 reps
RPE 7
2
Bent Over Row (Kettlebell)
4
6 reps
RPE 7
3
Push Up
4
8 reps
RPE 7
4
Squat (Bodyweight)
4
8 reps
RPE 7
5
Glute Bridge (Bodyweight)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
RPE 7
2
Bent Over Row (Kettlebell)
4
8 reps
RPE 7
3
Push Up
4
10 reps
RPE 7
4
Squat (Bodyweight)
4
10 reps
RPE 7
5
Glute Bridge (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 7
2
Dips Between Chairs
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
8 reps
RPE 7
4
Pushup With Rotation
3
8 reps
RPE 7
5
Sit Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
3
0.5 mins
RPE 7
2
Dips Between Chairs
3
8 reps
RPE 7
3
Lunge (Bodyweight)
3
8 reps
RPE 7
4
Pushup With Rotation
3
8 reps
RPE 7
5
Sit Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
0.5 mins
RPE 7
2
Dips Between Chairs
4
8 reps
RPE 7
3
Lunge (Bodyweight)
4
8 reps
RPE 7
4
Pushup With Rotation
4
8 reps
RPE 7
5
Sit Up
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
0.5 mins
RPE 7
2
Dips Between Chairs
4
10 reps
RPE 7
3
Lunge (Bodyweight)
4
10 reps
RPE 7
4
Pushup With Rotation
4
10 reps
RPE 7
5
Sit Up
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 7
2
Kettlebell Press
3
6 reps
RPE 8
3
Plank
3
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
10 reps
RPE 7
2
Kettlebell Press
3
6 reps
RPE 8
3
Plank
3
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
3
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
10 reps
RPE 7
2
Kettlebell Press
4
6 reps
RPE 8
3
Plank
4
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
4
8 reps
RPE 7
5
Bent Over Row (Kettlebell)
4
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
12 reps
RPE 7
2
Kettlebell Press
4
8 reps
RPE 8
3
Plank
4
0.5 mins
RPE 7
4
Reverse Lunge (Bodyweight)
4
10 reps
RPE 7
5
Bent Over Row (Kettlebell)
4
8 reps
RPE 7
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