Kettlebell
King
4-Week Kettlebell Workout Plan
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4-Week Kettlebell Workout Plan
KettleBell King workout plan
author:
Mark de Grasse
Mark de Grasse is the owner and editor of Mad Fit Mag and
CEO of MegaMad Industries. He is the former Chief Fitness
Officer and founder of Onnit Academy. He is also the former
owner of My Mad Methods Magazine, creator of the Fitness Is
Function Workout Series, and representative for Kettlebells
USA® and RAMfit. Learn more at http://MarkdeGrasse.com
KettleBell King workout plan
instructions
& tips
The Kettlebell King Workout Plan is an advanced program
utilizing complex movements, double kettlebell exercises, and
heavy lifting.
KettleBell King workout plan
equipment
&
gear
If you are new to kettlebell training, start light (men should use
35lb (16kg) and women 8kg (18lb)). If you have been trained to
use kettlebells, a moderate weight should be used (men 53lb
(24kg) and women 35lb (16kg)).
Need a kettlebell? Get it from Kettlebell Kings.
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KettleBell King workout plan
workout
schedule & rest days
This is a 4-week program that rotates four workouts. The first
two weeks feature 5 workout days. The second two weeks
feature 6 workout days. On rest days, light conditioning work
will prevent some soreness.
SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM
4-Week Kettlebell Workout Plan
4-Week
Schedule
DAY #
WORKOUT
1
A
2
B
3
REST
4
D
5
C
6
REST
7
REST
8
B
9
A
10
REST
11
D
12
C
13
REST
14
REST
15
A
16
B
17
D
18
REST
19
C
20
D
21
REST
22
B
23
A
24
D
25
REST
26
C
27
D
28
REST
WORKOUT A | UPPER BODY FOCUS
Stormbringer Kettlebell Strength Workout
SET
A
B
C
D1
D2
D3
EXERCISE
Double Strict Press
Double Floor Press
Gorilla Clean
Goblet Squats
Racked Sit Up
Deadlift to Sprawl
ROUNDS x REPS
5 x 5 reps
5 x 10 reps
5 x 20 reps
5 x 30 sec
5 x 30 sec ES
5 x 30 sec
WORKOUT B | LOWER BODY FOCUS
Lion heart Kettlebell Strength Workout
SET
A
B
C
D1
D2
D3
EXERCISE
Double Front Squat
Double Swing
Double Suitcase Deadlift
Jerk
Clean
Figure 8
ROUNDS x REPS
5 x 5 reps
5 x 10 reps
5 x 20 reps
5 x 30 sec ES
5 x 30 sec ES
5 x 30 sec
WORKOUT C | CORE FOCUS
Core Conquerer Kettlebell Strength Workout
SET
A
B
C
D1
D2
D3
EXERCISE
Double Windmill
Renegade Row
Double Overhead Sit Up
Seesaw Press
Tactical Lunge
Alternating Swing
ROUNDS x REPS
5 x 5 reps ES
5 x 10 reps
5 x 10 reps ES
5 x 30 sec
5 x 30 sec
5 x 30 sec
WORKOUT D | Kettlebell Conditioning
Winddodger Endurance Workout
SET
A1
A2
A3
A4
A5
EXERCISE
2-Hand Swing
Figure 8 to Hold
Alternating High Pull
Alternating Clean
2-Hand Clean
ROUNDS x REPS
5 x 10 reps
5 x 10 reps
5 x 10 reps
5 x 10 reps
5 x 10 reps
SEE ALL EXERCISES & WORKOUTS AT MADFITMAGazine.COM
Mad Fit Maga Recommendations
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WORKOUT APPAREL
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WORKOUT APPAREL
Kettlebell Magazine
MAD Fit Mag is the number resource for Unconventional Training workouts featuring kettlebells, clubs, maces, sandbags, odd
objects, and more. MAD Fit Mag is edited and created by Mark de
Grasse, founder of My Mad Methods and former Chief Fitness Officer of the Onnit Academy.
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