4-Week Kettlebell Total Body

Overview

All you need is a single kettlebell (16-24kg for most men, 8-16kg for most women). Train 3 days per week with at least one rest day between sessions.

Week 1-2: Learn the Basics

Session (3x per week)

• •Kettlebell Swing: 5x10 (60s rest)
• •Goblet Squat: 3x10 (60s rest)
• •KB Single-Arm Row: 3x8 per side (45s rest)
• •KB Overhead Press: 3x8 per side (60s rest)
• •Turkish Get-Up: 2x3 per side (take your time)
• •KB Deadlift: 3x10 (60s rest)

Week 3-4: Complexes & Flows

Session A

KB Complex (don't put it down between exercises):

• •5 Deadlifts
• •5 Cleans
• •5 Front Squats
• •5 Presses
• •5 Rows

Rest 90s. Repeat 4-5 rounds per side.

Session B

• •KB Swing: 10 reps on the minute, every minute, for 10 minutes
• •Rest 3 minutes
• •KB Snatch: 5 per side on the minute, for 8 minutes
• •Rest 2 minutes
• •Goblet Squat + Press combo: 3x8 (90s rest)
• •KB Farmer's Walk: 3x60s

Key Form Cues

Swing: Hip hinge, not a squat. Bell should float at the top. Glutes and abs tight at lockout.

Turkish Get-Up: Go slow. Each position is a checkpoint. Don't rush through it.

Clean: Keep the bell close. It should roll around your wrist, not crash onto it.