Kettlebells and Rings

by JP4Z

96 athletes joined

Program Description

Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.

Program Overview

Level

Beginner

Goal

Bodyweight Fitness

Equipment

At Home

Program Length

4 weeks

Time Per Workout

70 minutes

Created

Jan 06, 2024 04:14

Last Edited

Jul 17, 2024 07:19

Day 3

Kettlebell Front Squat

1 Set

8-12 Reps

Kettlebell Overhead Press

1 Set

6-10 Reps

Chin-Up (Bodyweight)

3 Sets

6-10 Reps

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Ring Dip

3 Sets

6-10 Reps

Kettlebell Towel Curl

3 Sets

8-12 Reps

Sit Up

3 Sets

25 Reps

Ab Wheel

3 Sets

5 Reps

Day 1

Kettlebell Front Squat

1 Set

8-12 Reps

Kettlebell Overhead Press

1 Set

6-10 Reps

Chin-Up (Bodyweight)

3 Sets

6-10 Reps

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Ring Dip

3 Sets

6-10 Reps

Kettlebell Towel Curl

3 Sets

8-12 Reps

Sit Up

3 Sets

25 Reps

Ab Wheel

3 Sets

5 Reps

Day 4

Snatch (Kettlebell)

1 Set

20-30 mins

Kettlebell Swing

1 Set

20-30 mins

Day 2

Goblet Squat

3 Sets

8-12 Reps

Kettlebell Overhead Press

3 Sets

6-10 Reps

Barbell Row

3 Sets

8-12 Reps

Ring Push Up

3 Sets

6-10 Reps

Kettlebell Towel Curl

3 Sets

8-12 Reps

Suitcase Carry

3 Sets

1 mins

Sit Up

3 Sets

25 Reps

Knee Raise (Captain's Chair)

3 Sets

5 Reps