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The 4-Week Kettlebell Shred

Build full-body strength while burning fat with this 4-week kettlebell routine.

THE WORKOUT

WEEK 1
MONDAY AND THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 5
Pavel says: Interlace your fingers with one kettlebell in each hand and squat at least to parallel, preferably rock bottom. 

DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 5
Pavel says: Keeping your back straight, grip the handles and drive the bells overhead.  Lock out your elbows, pause momentarily, and pull the bells down to the rack for another rep.  Do not let your shoulders "shrug" up at any time.

DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 5

DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 5

TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 5

CALVES/HEALTH TRAINING
Pavel says: Before the swings, work your calves for 10 minutes or do some “health training." Work on your ankle and neck mobility, stretch your hip flexors, etc.

TWO-HANDED KETTLEBELL SWING
Sets: 10
Reps: 10
Aim for 10 swings in one minute.
Pavel says: Park a kettlebell on the floor in front of you. Assume a narrow sumo stance, take a hold of the bell with both hands, and throw it back between your legs until your forearms are pressed against your hip adductors. Explosively straighten out your hips and project the bell forward to your chest level.  You should end up in a “standing plank.” Let the bell pendulum back between your legs, then explode for another rep.

WEDNESDAY
VARIETY DAY
Pavel says: Wednesday is what we call a “variety day." It’s an old Olympic weightlifting practice meant to allow the athlete to take care of miscellaneous exercises that did not fit into the main training days. You’ll get a chance to do whatever you want in the gym—and hopefully this will help to sustain your motivation to stick with the whole four-week plan without messing with it.

Kettlebell AMRAP >>>

WEEK 2

MONDAY AND THURSDAY
DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 5, 5

DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 5,5

DOUBLE KETTLEBELL FRONT SQUAT
Sets: 3
Reps: 6, 5, 5

DOUBLE KETTLEBELL MILITARY PRESS
Sets: 3
Reps: 6, 5, 5

TUESDAY AND FRIDAY
WEIGHTED PULLUP (preferably on rings)
Sets: 3
Reps: 6, 5, 5

CALVES/HEALTH TRAINING

TWO-HANDED KETTLEBELL SWING
Sets: 15
Reps: 10
Aim for 10 swings in one minute.

WEDNESDAY
Variety Day

Kettlebell Speed and Power Complex >>>

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