3-Day Kettlebell and Bodyweight Workout

Grab a kettlebell and work on this four-week Kettlebell and Bodyweight Workout program that will help you lose weight and increase your endurance, regardless of how much training you have.

Table of Contents

Kettlebell and Bodyweight Workout Description

Barbells, dumbbells, and machines are all popular training tools among many people, and for a good reason. They are very effective. That isn’t to imply that they’re the only tools at your disposal that can assist you. Do you remember the kettlebells in the corner of your gym or aerobics room? Perhaps you have one at home because you wanted to add another piece of exercise equipment. This weight is underappreciated, even in recent years.

About the Kettlebell

The kettlebell has existed for nearly two centuries, despite its rise in popularity over the last few decades. The kettlebell is shaped differently rather than weight around your hands like a dumbbell. The weight is lower than the handle. It’s possible to hold it at the top or on the “horns,” also known as the “side handles.” You can use this weight as a single-arm tool to work each side separately or lift it with both arms and move more quickly.

You may train the entire body effectively in a bit of time between the kettlebell and your own body. This four-week workout program can assist you in shedding weight and increasing your endurance regardless of your experience level.

Kettlebell and Bodyweight Workout Program Details

We created this Kettlebell and Bodyweight Workout for you to do with just your body and a single kettlebell. If you have other choices while working out, modify your exercise area to include them. If you have several kettlebells of varying weights, choose the weight you use depending on the activity you’re performing. Otherwise, you may rest assured that this routine will be sufficient to provide the same feeling as a long workout without compromising your health.

Who is This For?

This routine is suitable for anybody, but it focuses on those lifters that don’t have much room or equipment to work out with. This can assist you in making the most of your circumstances if you are unable to visit the gym or if you must train in a small area.

Suggested Split

This workout may be done any way that fits your schedule, but beginners might break it down into smaller sections to complete over a shorter time frame. As a result, it could appear like this.

Day 1–Upper Body
Day 2–Off
Day 3–Lower Body
Day 4–Off
Day 5–Full Body
Day 6–Off
Day 7–Start Over

Of course, your rest days don’t always need to be complete. If you can, go for a stroll or engage in some other form of light exercise.

If you’re a more advanced trainer and want a more significant challenge, try doing all three workouts back-to-back before taking a day off. So your partition might look like this. There is a clear cut during the split where you can see that the lower body is before the upper body. This is done so that your body has a full day off. This type of approach might aid in the promotion of balance and adequate rest.

Day 1–Upper Body
Day 2–Lower Body
Day 3–Full Body
Day 4–Off
Day 5–Lower Body
Day 6–Upper Body
Day 7–Full Body
Day 8–Off
Day 9–Start Over

About the Exercises

These Kettlebell and Bodyweight Workout should be simple to follow. You either grip the weight by the horns for pullovers and goblet squats or use the kettlebell’s handle for exercises like this. Head straight to the exercise section if you need further instructions.

Upper Body Day

Everything above the waist will be covered in this session. The first part will focus on the upper back, chest, and shoulders. Finally, you’ll raise your arms before calling it a day. Rest for 60 seconds between each set.

Upper Body Workout

Exercise	Sets	Reps
One Arm Row	3	20*
One Arm Reverse Fly	3	20*
Push Up	3	20*
Single Arm Kettlebell Fly	3	20*
Single Arm Lateral Raise	3	20*
Concentration Curl	2	20*
Overhead Kettlebell Extension	2	20

One Arm Row

One Arm Reverse Fly

Push Up

Single Arm Kettlebell Fly

Single Arm Lateral Raise

Concentration Curl

Overhead Kettlebell Extension

Lower Body and Abs Day

Now we turn our attention to the lower body and midsection. You will notice an extra set in the first two exercises. Because the thighs are more robust than other muscles, they can support the extra strain. Speeding through the sets as the workout goes on will be tempting. Please don’t do it. While it may burn a bit while you do it, the extra attention to detail will be well worth it.

Lower Body and Abs Workout

Exercise	Sets	Reps
Goblet Squat	4	20
Single Arm Kettlebell Deadlift	4	20
Walking Lunge +	3	10*
Standing Calf Raise	4	25
Weighted Twisting Sit Up	3	10*
Reverse Crunch	3	20

* Reps per side

+ Instead of resting it at your side, hold the kettlebell to your chest. If you must, only utilize your body weight.

Goblet Squat

Single Arm Kettlebell Deadlift

Walking Lunge +

Standing Calf Raise

Weighted Twisting Sit Up

Reverse Crunch

Full Body Day

So, this one requires some explanation. No, you won’t be expected to do 100 consecutive reps with any of these moves. Before you reach failure, you will complete as many tasks as possible. You repeat the grinding process without resting for 10-15 seconds. So, if at rep 30 you fail, start again at 31. This is a rest-pause set that may take up to an hour. Please don’t break it down into 10-set groups of ten, either. Use this method to push yourself to get as many as possible before resting.

It might take 5 or even 10 rest pauses before you reach 100 reps. The most important thing is that you reach it. When you’re done, rest for 90 seconds before beginning the next exercise. After completing this workout, you’ll end up with 500 total reps.

Full-Body Workout

Exercise	Sets	Reps (Total)	Rest
Push Up	1	100	90 seconds
Kettlebell Pullover	1	100	90 seconds
Squat Jump	1	100	90 seconds
Kettlebell Swing	1	100	90 seconds
Standing Kettlebell Twist	1	100*	90 seconds

* This is similar to the barbell movement, except you keep the kettlebell at your chest.

Push Up

Kettlebell Pullover

Squat Jump

Kettlebell Swing

Standing Kettlebell Twist

How to Progress Further

So you’ve completed the first four weeks and are ready to take on more significant challenges. That’s fantastic. You can accomplish it in several ways.

Slower Reps–Set a goal of performing each rep for five seconds. One second up, one second to support the weight, and three seconds for a negative. You will spend more time training, but it will be well worth your while.

Add Weight–If you have access to bigger kettlebells or an adjustable one, give the routines a second try using the heavier alternatives.

Rest Less–Take off five seconds from your rest period and see whether you can perform the workout at the same intensity and precision. You may not see a difference in the beginning, but you might notice it as you get closer to the finish line.

Conclusion

After four weeks of utilizing this equipment, you may discover that kettlebells have enhanced your performance in other areas. You may notice greater muscularity or strength in other activities you perform daily. You might also use a process like this for breathing new life into an otherwise stagnant program. However, while it may seem helpful to you at present, make the most of it, and you will see results both in the near and long term.

3-Day Kettlebell and Bodyweight Workout

Kettlebell and Bodyweight Workout Description

About the Kettlebell