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Kettlebell Program 2

by lospapasfit
19 athletes joined

Program Description

Regain strength & conditioning at home post partum

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 02, 2024 09:00
  • Last Edited
    Sep 03, 2024 03:00
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
10 reps
10 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
3
1
6 reps
6 reps
RPE 7
RPE 10
3
Goblet Squat
3
1
8 reps
8 reps
RPE 7
RPE 10
4
Kettlebell Press
3
1
6 reps
6 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
4
8 reps
6A
Push Up
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
11 reps
11 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
3
1
7 reps
7 reps
RPE 7
RPE 10
3
Goblet Squat
3
1
9 reps
9 reps
RPE 7
RPE 10
4
Kettlebell Press
3
1
7 reps
7 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
4
9 reps
6A
Push Up
3
9 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
12 reps
12 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
3
1
8 reps
8 reps
RPE 7
RPE 10
3
Goblet Squat
3
1
10 reps
10 reps
RPE 7
RPE 10
4
Kettlebell Press
3
1
8 reps
8 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
4
10 reps
6A
Push Up
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
14 reps
14 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
3
1
10 reps
10 reps
RPE 7
RPE 10
3
Goblet Squat
3
1
12 reps
12 reps
RPE 7
RPE 10
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
4
12 reps
6A
Push Up
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
2
14 reps
14 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
3
2
10 reps
10 reps
RPE 7
RPE 10
3
Goblet Squat
3
2
12 reps
12 reps
RPE 7
RPE 10
4
Kettlebell Press
3
2
10 reps
10 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
5
12 reps
6A
Push Up
5
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
1
15 reps
15 reps
RPE 7
RPE 10
2
Bent Over Row (Kettlebell)
4
1
12 reps
12 reps
RPE 7
RPE 10
3
Goblet Squat
4
1
14 reps
14 reps
RPE 7
RPE 10
4
Kettlebell Press
4
1
12 reps
12 reps
RPE 7
RPE 10
5
Glute Bridge (Bodyweight)
5
15 reps
6A
Push Up
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
4
8 reps
RPE 7
2
Sit Up
4
8 reps
RPE 7
3
Lunge (Kettlebell)
3
1
8 reps
8 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
4
6 reps
RPE 7
5
Sumo Deadlift (Dumbbell)
3
1
8 reps
8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
4
9 reps
RPE 7
2
Sit Up
4
9 reps
RPE 7
3
Lunge (Kettlebell)
3
1
9 reps
9 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
4
7 reps
RPE 7
5
Sumo Deadlift (Dumbbell)
3
1
9 reps
9 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
4
10 reps
RPE 7
2
Sit Up
4
10 reps
RPE 7
3
Lunge (Kettlebell)
3
1
10 reps
10 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
4
8 reps
RPE 7
5
Sumo Deadlift (Dumbbell)
3
1
10 reps
10 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
4
12 reps
RPE 7
2
Sit Up
4
12 reps
RPE 7
3
Lunge (Kettlebell)
3
1
12 reps
12 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
4
10 reps
RPE 7
5
Sumo Deadlift (Dumbbell)
3
1
12 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
5
12 reps
RPE 7
2
Sit Up
5
12 reps
RPE 7
3
Lunge (Kettlebell)
3
2
12 reps
12 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
5
10 reps
RPE 7
5
Sumo Deadlift (Dumbbell)
3
2
12 reps
12 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pushup With Rotation
4
1
14 reps
14 reps
RPE 7
RPE 10
2
Sit Up
4
1
14 reps
14 reps
RPE 7
RPE 10
3
Lunge (Kettlebell)
4
1
14 reps
14 reps
RPE 7
RPE 10
4
Snatch (Kettlebell)
4
1
12 reps
12 reps
RPE 7
RPE 10
5
Sumo Deadlift (Dumbbell)
4
1
14 reps
14 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
10 reps
10 reps
RPE 7
RPE 10
2
Kettlebell Press
3
1
8 reps
8 reps
RPE 7
RPE 10
3
Plank
4
0.5 mins
RPE 7
4
Bent Over Row (Kettlebell)
3
1
6 reps
6 reps
RPE 7
RPE 10
5
Goblet Squat
3
1
8 reps
8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
11 reps
11 reps
RPE 7
RPE 10
2
Kettlebell Press
3
1
9 reps
9 reps
RPE 7
RPE 10
3
Plank
4
0.5 mins
RPE 7
4
Bent Over Row (Kettlebell)
3
1
7 reps
7 reps
RPE 7
RPE 10
5
Goblet Squat
3
1
9 reps
9 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
12 reps
12 reps
RPE 7
RPE 10
2
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 10
3
Plank
4
0.5 mins
RPE 7
4
Bent Over Row (Kettlebell)
3
1
8 reps
8 reps
RPE 7
RPE 10
5
Goblet Squat
3
1
10 reps
10 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
1
14 reps
14 reps
RPE 7
RPE 10
2
Kettlebell Press
3
1
12 reps
12 reps
RPE 7
RPE 10
3
Plank
4
0.7 mins
RPE 7
4
Bent Over Row (Kettlebell)
3
1
10 reps
10 reps
RPE 7
RPE 10
5
Goblet Squat
3
1
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
2
14 reps
14 reps
RPE 7
RPE 10
2
Kettlebell Press
3
2
12 reps
12 reps
RPE 7
RPE 10
3
Plank
5
0.7 mins
RPE 7
4
Bent Over Row (Kettlebell)
3
2
10 reps
10 reps
RPE 7
RPE 10
5
Goblet Squat
3
2
12 reps
12 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
1
16 reps
16 reps
RPE 7
RPE 10
2
Kettlebell Press
4
1
14 reps
14 reps
RPE 7
RPE 10
3
Plank
5
0.7 mins
RPE 7
4
Bent Over Row (Kettlebell)
4
1
12 reps
12 reps
RPE 7
RPE 10
5
Goblet Squat
4
1
14 reps
14 reps
RPE 7
RPE 10
Week 1
1 / 6 Weeks
Day 3
1
Kettlebell Swing
3 Sets
1 Set
10 Reps
10 Reps
@7
@10
2
Kettlebell Press
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Plank
4 Sets
0.5 mins
@7
4
Bent Over Row (Kettlebell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@10
5
Goblet Squat
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
Day 2
1
Pushup With Rotation
4 Sets
8 Reps
@7
2
Sit Up
4 Sets
8 Reps
@7
3
Lunge (Kettlebell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
4
Snatch (Kettlebell)
4 Sets
6 Reps
@7
5
Sumo Deadlift (Dumbbell)
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
Day 1
1
Kettlebell Swing
3 Sets
1 Set
10 Reps
10 Reps
@7
@10
2
Bent Over Row (Kettlebell)
3 Sets
1 Set
6 Reps
6 Reps
@7
@10
3
Goblet Squat
3 Sets
1 Set
8 Reps
8 Reps
@7
@10
4
Kettlebell Press
3 Sets
1 Set
6 Reps
6 Reps
@7
@10
5
Glute Bridge (Bodyweight)
4 Sets
8 Reps
6A
Push Up
3 Sets
8 Reps