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Kettlebell Program 2

by lospapasfit
57 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
    Aug 12, 2025 03:48

Summary

Unleash your strength with the Kettlebell Program 2, a dynamic 6-week training plan designed for at-home workouts. Committing just three days a week, you’ll engage in a series of powerful kettlebell exercises like swings, presses, and goblet squats, targeting your full body for maximum results. Each session is crafted to build strength, improve endurance, and enhance your overall fitness. Get ready to transform your workout routine and achieve your goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Glutes
14.6%
Abs
11.7%
Hamstrings
9.9%
Triceps
8.5%
Front Delts
7.4%
Upper Back
6.4%
Middle Delts
5.8%
Chest
5.5%
Lats
4.7%
Adductors
2.9%
Olympic
2.9%
Lower Back
2.3%
Biceps
2.3%
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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
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
-