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Freeweights and Body

by Rytis Liaučys

Program Description

A freeweights and body-weight oriented program for those who wish more muscle tone and higher flexibility over powerlifting. Ideal for runners or those who want to lose weight, gain abs definition.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 08, 2024 02:18
  • Last Edited
    Jun 18, 2025 11:42

Summary

Transform your fitness journey with the **Freeweights and Body** program, a comprehensive 12-week plan designed to sculpt and strengthen your entire body. Commit to just three days a week, where you'll engage in a dynamic mix of kettlebell, dumbbell, and bodyweight exercises that target key muscle groups, including your chest, abs, and back. Each session is structured to build endurance and power, ensuring you see real progress while keeping workouts fresh and challenging. Get ready to elevate your strength and redefine your limits!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pike Push Up
3
10 reps
-
3
Kettlebell Decline Chestpress
5
10 reps
-
4
Kettlebell Offset Push Up
3
10 reps
-
5
Kettlebell Front Pushaway
5
10 reps
-
6
Push Up
1
1
1
50 reps
40 reps
30 reps
-
-
-
7
KettleBell Close Grip Push Up
1
2
10 reps
10 reps
-
-
8
Push Up With Row (DB)
3
10 reps
-
9
Kettlebell Dead Bug
3
10 reps
-
10
KettleBell Woodchop
3
15 reps
-
11
Kettlebell Plank Row
3
10 reps
-
12
Kettlebell Swing
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell/Dumbbell/Bodyweight Windmill
3
10 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
10 reps
8 reps
6 reps
5 reps
-
-
-
-
3
Kettlebell Single Leg RDL
3
10 reps
-
4
Kettlebell Single Arm Renegade Row
3
10 reps
-
5
KettleBell Bicep Curl
5
10 reps
-
6
Double GunSlinger
3
10 reps
-
7
Alternating Single Arm Row
3
10 reps
-
8
Hanging Toes To Bar
3
5 reps
-
9
Leg Raise Machine
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Stiff Leg Deadlift
3
10 reps
-
2
Kettlebell Goblet Calf Raise
3
10 reps
-
3
Kettlebell 8 To Squat
3
10 reps
-
4
Kettlebell Crunch
3
20 reps
-
5
Kettlebell Alt. Single Leg Good Morning
3
10 reps
-
6
Spider Squat Lunge
3
7 reps
-
7
Half Jackknife
3
10 reps
-
8
Take Over Alt. Reverse Lunges
5
10 reps
-
9
Kettlebell Swing With Stop
3
10 reps
-
10
Hanging Toes To Bar
3
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Kettlebell/Dumbbell/Bodyweight Windmill
3 Sets
10 Reps
-
2
Pike Push Up
3 Sets
10 Reps
-
3
Kettlebell Decline Chestpress
5 Sets
10 Reps
-
4
Kettlebell Offset Push Up
3 Sets
10 Reps
-
5
Kettlebell Front Pushaway
5 Sets
10 Reps
-
6
Push Up
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
-
-
-
7
KettleBell Close Grip Push Up
1 Set
2 Sets
10 Reps
10 Reps
-
-
8
Push Up With Row (DB)
3 Sets
10 Reps
-
9
Kettlebell Dead Bug
3 Sets
10 Reps
-
10
KettleBell Woodchop
3 Sets
15 Reps
-
11
Kettlebell Plank Row
3 Sets
10 Reps
-
12
Kettlebell Swing
3 Sets
15 Reps
-
Day 2
1
Kettlebell/Dumbbell/Bodyweight Windmill
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
3
Kettlebell Single Leg RDL
3 Sets
10 Reps
-
4
Kettlebell Single Arm Renegade Row
3 Sets
10 Reps
-
5
KettleBell Bicep Curl
5 Sets
10 Reps
-
6
Double GunSlinger
3 Sets
10 Reps
-
7
Alternating Single Arm Row
3 Sets
10 Reps
-
8
Hanging Toes To Bar
3 Sets
5 Reps
-
9
Leg Raise Machine
3 Sets
15 Reps
-
Day 3
1
Kettlebell Stiff Leg Deadlift
3 Sets
10 Reps
-
2
Kettlebell Goblet Calf Raise
3 Sets
10 Reps
-
3
Kettlebell 8 To Squat
3 Sets
10 Reps
-
4
Kettlebell Crunch
3 Sets
20 Reps
-
5
Kettlebell Alt. Single Leg Good Morning
3 Sets
10 Reps
-
6
Spider Squat Lunge
3 Sets
7 Reps
-
7
Half Jackknife
3 Sets
10 Reps
-
8
Take Over Alt. Reverse Lunges
5 Sets
10 Reps
-
9
Kettlebell Swing With Stop
3 Sets
10 Reps
-
10
Hanging Toes To Bar
3 Sets
5 Reps
-