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BodyKettle

by Rasheed Allen
11 athletes joined

Program Description

Building strength and strong Foundation

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 12:09
  • Last Edited
    Jun 18, 2025 12:32

Summary

Transform your body in just 12 weeks with BodyKettle, a dynamic program designed for home workouts. Committing three days a week, you'll engage in a mix of bodyweight and kettlebell exercises that target all major muscle groups, ensuring balanced strength and endurance. Each session focuses on maximizing your effort through AMRAP (As Many Reps As Possible) sets, pushing you to new limits. Get ready to build strength, improve your fitness, and achieve the results you’ve been aiming for—all from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
5
Kettlebell Swing
5
AMRAP
-
6
Kettlebell Clean and Press
5
AMRAP
-
7
Bent Over Row (Kettlebell)
5
AMRAP
-
8
Squat (Bodyweight)
5
AMRAP
-
9
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
4
Kettlebell Swing
5 Sets
AMRAP
-
5
Kettlebell Clean and Press
5 Sets
AMRAP
-
6
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
7
Squat (Bodyweight)
5 Sets
AMRAP
-
8
Lunge (Kettlebell)
5 Sets
AMRAP
-
Day 3
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
4
Kettlebell Swing
5 Sets
AMRAP
-
5
Kettlebell Clean and Press
5 Sets
AMRAP
-
6
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
7
Squat (Bodyweight)
5 Sets
AMRAP
-
8
Lunge (Kettlebell)
5 Sets
AMRAP
-
Day 1
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
5
Kettlebell Swing
5 Sets
AMRAP
-
6
Kettlebell Clean and Press
5 Sets
AMRAP
-
7
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
8
Squat (Bodyweight)
5 Sets
AMRAP
-
9
Lunge (Kettlebell)
5 Sets
AMRAP
-