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Kettlebell Training for Women

This 6-week kettlebell training plan focuses on full body strength and conditioning. It consists of 5 exercises per workout, performed in circuits for 3-5 sets each. Exercises include swings, snatches, squats, presses, and carries. Rest is taken on day 3. Weights and reps gradually increase over the weeks as strength and endurance improve. The goal is to challenge the entire body and boost fitness using only kettlebells.

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slinnitt40
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172 views4 pages

Kettlebell Training for Women

This 6-week kettlebell training plan focuses on full body strength and conditioning. It consists of 5 exercises per workout, performed in circuits for 3-5 sets each. Exercises include swings, snatches, squats, presses, and carries. Rest is taken on day 3. Weights and reps gradually increase over the weeks as strength and endurance improve. The goal is to challenge the entire body and boost fitness using only kettlebells.

Uploaded by

slinnitt40
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

STRENGTH TRAINING PLAN #2 Kettlbell Only - Conditioning & Full Body Strength Focus

Coach: Robert King

Week 1 Week 2 Week 3 Week 4


Day 1 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Kettlebell Goblet Squat 3 6 4 6 5 6 4 8
B1. Kettlebell Snatch 3 6 4 6 5 6 4 8
C1. Kettlebell Military Press 3 6 4 6 5 6 4 8
D1. Kettlebell Hip Thursts 3 12 4 12 5 12 4 15
E1. Kettlebell Suit Case Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 2 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Kettlebell Swing 3 10 4 10 5 10 3 12
B1. Kettlebell Push Press 3 8 4 8 5 8 3 10
C1. Kettlebell Goblet Squats (2 Second Pause) 3 5 4 5 5 5 3 8
D1. Kettlebell Hip Thrusts (2 Sec Pause) 3 12 4 12 5 12 4 15
E1. Kettlebell Farmers Walk (2 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 3 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Rest/ Active Recovery

Day 4 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS


A1. Kettlebell
Goblet Squat Single Arm Rack 3 6 4 6 5 6 4 8
B1. Kettlebell
Deadlifts (2 Second Pause) 3 6 4 6 5 6 4 8
C1. Kettlebell
1 Arm Row 3 6 4 6 5 6 4 8
D1. Kettlebell
Snatch 3 8 4 8 5 8 3 10
E1. Kettlebell
Suit Case Carry (1 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 5 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
A1. Kettlebell Swing 3 10 4 10 5 10 3 15
B1. Kettlebell Push Press 3 8 4 8 5 8 3 10
C1. Kettlebell Goblet Squats (2 Second Pause) 3 5 4 5 5 5 3 8
D1. Kettlebell Hip Thrusts (2 Sec Pause) 3 12 4 12 5 12 4 15
E1. Kettlebell Farmers Walk (2 Arm) 3 30 Seconds Each Arm 3 35 Seconds Each Arm 3 40 Seconds Each Arm 3 45 Seconds Each Arm
Day 6 & 7 SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Rest/Active Recovery Day

Notes:
Coach: Robert King
[email protected]
Week 5 Week 6
SETS WT REPS SETS WT REPS
4 8 5 8
4 8 5 8
4 8 5 8
4 15 5 15
3 55 Seconds Each Arm 3 60 Seconds Each Arm
SETS WT REPS SETS WT REPS
4 12 5 12
4 10 5 10
4 8 5 8
4 15 5 15
3 55 Seconds Each Arm 3 60 Seconds Each Arm
SETS WT REPS SETS WT REPS

SETS WT REPS SETS WT REPS


4 8 5 8
4 8 5 8
4 8 5 8
4 10 5 10
3 55 Seconds Each Arm 3 60 Seconds Each Arm
SETS WT REPS SETS WT REPS
4 15 5 15
4 10 5 10
4 8 5 8
4 15 5 15
3 55 Seconds Each Arm 3 60 Seconds Each Arm
SETS WT REPS SETS WT REPS

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