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Kettlebell Workout Program Guide

This document provides a 5 day per week kettlebell workout program. It recommends purchasing a medium and heavy kettlebell. Each week includes 5 workouts spread out over the week with 2 rest days. Warmups are detailed to be completed before each workout. The workouts aim to get harder over time by increasing speed, height, explosiveness and reps. Sample workouts are provided for Days 1-5 involving exercises like swings, push presses, squats and more. Interval training with sprints or running is included after the strength exercises on certain days.

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nilrem dor
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469 views2 pages

Kettlebell Workout Program Guide

This document provides a 5 day per week kettlebell workout program. It recommends purchasing a medium and heavy kettlebell. Each week includes 5 workouts spread out over the week with 2 rest days. Warmups are detailed to be completed before each workout. The workouts aim to get harder over time by increasing speed, height, explosiveness and reps. Sample workouts are provided for Days 1-5 involving exercises like swings, push presses, squats and more. Interval training with sprints or running is included after the strength exercises on certain days.

Uploaded by

nilrem dor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

train like

PICKLE
FROM BAKI THE GRAPPLER

PROGRAM INSTRUCTIONS
To manage your diet download and use the Macrofactor app
[Link] Use code “Demers” for your first two weeks free

Each week you will perform 5 workouts and have 2 rest days. Spread them out
in whatever way works best for you.

Complete the warm-up before each workout


In order to make the workouts harder over time you’ll want to sprint faster,
jump higher, move more explosively, and increase your reps over time.

To be able to follow this program you’ll need to buy one medium-weight (25-
35lbs) and one heavy-weight kettlebell (50-65lbs). I’ve linked my favorite
kettlebells in the blog post where you downloaded this program.

If there is a (H) beside the exercise it means you should use your heavy bell

If there is a (M) beside the exercise it means you should use your medium bell

Start off slowly with the running and build your speed up gradually over the
course of a few weeks or months if you’re new to running.

WARM UP
WALKING LUNGES X 30 STEPS
WORLD’S GREATEST STRETCH X 10 REPS PER SIDE
DOWN DOG INTO PLANK X 10 REPS
BEAR CRAWL X 40 STEPS

KEY
= SUPERSET
DAY 1&3

1.a Kettlebell Swings 5x8-15 (H) 2.a Singel Arm Kettlebell Push Press 5x8-
15/side (M)

1.b Push-Ups 5xMax Reps 2.b Single Leg Wall Reference RDL
5x8-12/Side (M)
3. 10 Rounds Of Sprint Intervals
For each round sprint at 80% speed for 15 seconds then walk for 45 seconds.
Repeat this process 10 times.

DAY 2&4

1.a Goblet Split Squats 5x8-15/side 2.a Jump Squats 5x10-20


(M) or (H)

1.b Pull-Ups 5xAs many reps as possible 2.b Bent Over One Arm Row 5x8-15/side
(Can use bands for assistance if (M) or (H)
needed. Check blog post for links)

3.a Hanging Knee/Leg Raises 4x8-20


3.b Dynamic Side Planks 4x8-20/side

DAY 5

1.a Single Arm Kettlebell Swings 5x8- 2.a Goblet Walking Lunges 5x20-40 Steps
20/Side (M) (M) or (H)
1.b Bear Crawls 5x20-60 Steps 2.b Pull-Ups 5xAs many reps as possible
(Can use bands for assistance if
needed. Check the blog post for links)
3. 20 Minutes Of Medium Intensity Running Intervals
Run at 65-75% speed for one minute then run at 40-50% speed for one minute.
Repeat 10 times without resting

KEY
= SUPERSET

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