Easy calisthenics and kettles

Unlock your strength with "Easy Calisthenics and Kettles," an 18-week program designed for those looking to build muscle and improve overall fitness with just five training days each week. This program combines bodyweight exercises and kettlebell movements, focusing on core stability, upper body strength, and endurance. With a variety of exercises, including push-ups, planks, and pull-ups, you'll engage multiple muscle groups while enhancing your functional fitness. Get ready to transform your body and boost your confidence as you progress through this structured and effective training plan!

Home workout
Calisthenics, dumbell/kettlebells and pull up bar

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Plank

Dead Hang

Cardio

Push Up

Diamond Push Up

Dip (Bodyweight)

Overhead Extension (Dumbbell)

Shrug (Dumbbell)

Y Raise

Wide Grip Pull-Up

Pull-Up (Bodyweight)

Rear Delt Fly (Dumbbell)

Inverted Row

Chin-Up (Bodyweight)

Bicep Curl (Dumbbell)

Wrist Curls

21s (EZ Bar)

Concentration Curl

Reverse Bicep Curl (Dumbbell)

Side Plank

Knee Raise (Captain's Chair)

Hanging Leg Raise

Wood Chop

Russian Twist (Dumbbell)

Dead Bug

Bird Dog

Hollow Hold

V-Up

Plank Walkout

Russian Twist

Wall Press Dead Bug

Kettlebell Halo

Lateral Raise (Dumbbell)

Lu Raise

Front Raise

Pike Push Up

I, Y, T (IYT) Raise

Overhead Press (Dumbbell)

Reverse Plank

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