Get ripped at home with this Kettlebell program

SUBMITTED BY: Ant

DATE: Jan. 30, 2016, 4:38 p.m.

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  1. PHASE 2
  3. SCHEME(30 DAYS):
  5. MON – CIRCUIT 1
  7. EXERCISE REPS
  8. ROUND 1
  10. 2 HAND KB SWINGS 30
  12. PUSH UPS 25
  14. REST 30 SECS
  16. ROUND 2
  18. 1 HAND KB SWINGS 15 EACH SIDE
  20. GOBLET SQUATS 15 EACH SIDE
  22. CHIN UPS 8
  24. REST 30 SECS
  26. ROUND 3
  28. SINGLE LEG SQUAT 12 EACH SIDE
  30. FLOOR PRESS 15 EACH SIDE
  32. PLANK 1 MIN
  34. REST 30 SECS
  36. ROUND 4
  38. RENEGADE ROW 15 EACH SIDE
  40. FRONT SQUAT 15 EACH SIDE
  42. GET UP SIT UPS 5 EACH SIDE
  44. REST 30 SECS
  46. ROUND 5
  48. DEAD CLEAN 15 EACH SIDE
  50. OVERHEAD PRESS 10 EACH SIDE
  52. PUSH UPS 25 EACH SIDE
  54. REST 30 SECONDS
  56. ROUND 6
  58. HAND TO HAND SWINGS 30
  60. WINDMILLS 10 EACH SIDE
  62. TUE – CORE
  64. SIT-UPS 1 MIN
  66. MASON TWIST 1 MIN
  68. IN AND OUTS 1 MIN
  70. FLOOR WIPERS 1 MIN
  72. PLANK HOLD 1 MIN
  76. WEN – CIRCUIT 2
  77. repeat circuit 2x
  78. EXERCISE REPS
  79. Round 1
  81. Sumo deadlift 15
  83. push up 25
  85. Row 15 r/l
  87. Plie squat 20
  89. Rest 1 min
  91. Round 2
  93. 2 hand swing 15
  95. Plank 30 secs
  97. Front squats 15 r/l
  99. Mountain climbers 40
  101. Rest 1 min
  103. Round 3
  105. 1 hand swing 15 r/l
  107. Burpee 15
  109. Overhead press 15 r/l
  111. v- ups OR
  112. in and outs 25
  114. rest 1 min
  116. Round 4
  118. Dead clean 15 r/l
  120. Plank 30 secs
  122. Goblet squat 15 r/l
  124. Windmills 10 r/l
  126. Rest 1 min
  132. THU – CORE
  134. SIT-UPS 1 MIN
  136. MASON TWIST 1 MIN
  138. IN AND OUTS 1 MIN
  140. FLOOR WIPERS 1 MIN
  142. PLANK HOLD 1 MIN
  146. FRI – CIRCUIT 3
  147. REPEAT EACH ROUND 2X
  148. EXERCISE REPS
  150. ROUND 1
  151. 2 hand swings 30
  153. Rest 30 secs
  155. Dead clean and press 15 r/l
  157. Overhead press 15r/l
  159. ROUND 2
  161. dead clean and press 15 r/l
  163. rest 30 secs
  165. goblet squat 15
  167. short bridge 15
  169. windmill 15 r/l
  171. repeat
  173. ROUND 3
  175. hand 2 hand swing 30
  177. chin up 6
  179. repeat
  181. high pull 10 r/l
  183. mountain climber 30
  185. repeat
  189. ROUND 4
  191. push up 15
  193. static lunge 15 r/l
  195. repeat
  198. this is a good 30 day Kettlebell program to get ripped at home
  201. ROIUND 5
  203. 2 hand swing 15
  205. 1 hand swing 15 r/l
  207. Hand to hand swing 15 r/l
  213. SAT – rest/stretch
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