Program Description
Regain strength & conditioning at home post partum
Program Overview
- LevelBeginner
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedJun 02, 2024 09:00
- Last EditedJul 11, 2025 09:50

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!
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 Swing3 Sets
1 Set
10 Reps
10 Reps
@7
@10
2
Kettlebell Press3 Sets
1 Set
8 Reps
8 Reps
@7
@10
3
Plank4 Sets
0.5 mins
@7
4
Bent Over Row (Kettlebell)3 Sets
1 Set
6 Reps
6 Reps
@7
@10
5
Goblet Squat3 Sets
1 Set
8 Reps
8 Reps
@7
@10
Day 2
1
Pushup With Rotation4 Sets
8 Reps
@7
2
Sit Up4 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 Swing3 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 Squat3 Sets
1 Set
8 Reps
8 Reps
@7
@10
4
Kettlebell Press3 Sets
1 Set
6 Reps
6 Reps
@7
@10
5
Glute Bridge (Bodyweight)4 Sets
8 Reps
-
6A
Push Up3 Sets
8 Reps
-