4-WEEK
DOUBLE KETTLEBELL
S H R ED PROGRAM
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REDO
TAB L E O F C ONT E NT S
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TABLE OF CONTENTS
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PROGRAM CALENDAR
4-7
WORKOUT 1
8-10
WORKOUT 2
11-13
WORKOUT 3
14-17
WORKOUT 4
18-21
WORKOUT 5
22-24
WORKOUT 6
25-27
WORKOUT 7
28-31
WOTKOUT 8
32-35
WORKOUT 9
36-39
WORKOUT 10
40-42
WORKOUT 11
43-45
WORKOUT 12
46-49
WORKOUT 13
50-52
WORKOUT 14
53-55
WORKOUT 15
56-59
WORKOUT 1
60-62
WORKOUT 2
63-65
WORKOUT 3
66-69
WORKOUT 4
70-73
WORKOUT 5
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4-WEEK DOUBLE KETTLEBELL
SHRED PROGRAM
C A LEN DAR
If you want to break a sweat, get worked from head-to-toe with full body HIIT workouts, and completely transform your
fitness and physique in 30 minutes, then this programs for you! This Double Kettlebell Shred Program combines my go
to-double kettlebell complexes, circuits and flows into fast-paced, high-intensity, full-length follow-along workouts!
Each workout is around 30 minutes long where I get after it right beside you from start to finish. All you have to do
is press play and MOVE! Additionally each workout incluedes a warm up and decompression cool down to help you
prime and recover for each workout. This 4-week program is designed to be performed with minimal equipment, so all
you’ll need is one pair of moderate-weight kettlebells and a couple of resistance bands to complete this program.
Use this program to train 3 to 5 days per week, depending on your schedule. It includes:
3 Total-Body Kettlebell HIIT Workouts Per Week.
2 Days Per Week Consisting of Bodyweight, Mobility, and Kettlebell Power Workouts.
Daily Mobility Warm Ups & Decompression Cool Downs to Help You Prime and Recover For Each Workout
Included with the 4 week program is my nutrition guide that will teach you how to shred fat, build lean muscle or
maintain your current physique if you’re happy where you’re at!
TUE
WED
THU
FRI
SAT
SUN
WEEK 1
WORKOUT 1
Full Body Kettlebell
HIIT
WORKOUT 2
Bodyweight Mobility
WORKOUT 3
Full Body Kettlebell
HIIT
WORKOUT 4
Kettlebell & Bodyweight Power
WORKOUT 5
Full Body Kettlebell
HIIT
ACTIVE
RECOVERY
ACTIVE
RECOVERY
WEEK 2
WORKOUT 6
Full Body Kettlebell
HIIT
WORKOUT 7
Bodyweight Mobility
WORKOUT 8
Full Body Kettlebell
HIIT
WORKOUT 9
Kettlebell & Bodyweight Power
WORKOUT 10
Full Body Kettlebell
HIIT
WEEK 3
WORKOUT 11
Full Body Kettlebell
HIIT
WORKOUT 12
Bodyweight Mobility
WORKOUT 13
Full Body Kettlebell
HIIT
WORKOUT 14
Bodyweight Mobility
WORKOUT 15
Full Body Kettlebell
HIIT
ACTIVE
RECOVERY
ACTIVE
RECOVERY
WEEK 4
You’ll also get access to my private facebook group where I’ll be hosting weekly live workouts from the program, as
well as technique workshops where I will answer any questions you might have as we grind through the 4 weeks!
MON
WORKOUT 1
Full Body Kettlebell
HIIT
WORKOUT 2
Bodyweight Mobility
WORKOUT 4
Kettlebell & Bodyweight Power
WORKOUT 5
Full Body Kettlebell
HIIT
ACTIVE
RECOVERY
ACTIVE
RECOVERY
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WORKOUT 3
Full Body Kettlebell
HIIT
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ACTIVE
RECOVERY
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ACTIVE
RECOVERY
WORKOUT 1
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 1
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 1
WORK SETS 1-3
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Alternating Crab Reach
30 Seconds
Lateral Lunge to Halo
30 Seconds
Push Up On Kettlebells to Single Kettlebell
Hike Snatch
30 Seconds
WORK SET 2: 2 SETS, REST 20 SECONDS BETWEEN SETS,
20 SECONDS BETWEEN EACH EXERCISE
MOVEMENT
REPS/ROUNDS
Double Kettlebell Kneeling Press
40 Seconds
Double Kettlebell Gorilla Row
40 Seconds
Push-Ups On Kettlebells
40 Seconds
WORK SET 3: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Double Kettlebell Gorilla Row to Kneeling
Press
40 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 1
WORK SETS 4, 5, & COOL DOWN
WORK SET 4: 2 SETS, REST 20 SECONDS BETWEEN SETS,
AND 20 SECONDS BETWEEN EACH EXERCISE
MOVEMENT
REPS/ROUNDS
Double Kettlebell Deadlift
40 Seconds
Double Kettlebell Front Squat
40 Seconds
Bodyweight Drop Lunges
40 Seconds
WORK SET 5: 3 SETS, REST 30 SEONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Double Kettlebell Deadlift, Clean, Squat, to
Reverse Lunge
60 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 2
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 2
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 2
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 4 SETS, REST 20 SECONDS BETWEEN
SETS, 20 SECONDS BETWEEN EXERCISES
MOVEMENT
REPS/ROUNDS
Spine Wave to Floor Scorpion
40 Seconds
Alternating Crab Reach
40 Seconds
Shinbox Windsheild Wipers
40 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, 20
SECONDS BETWEEN EXERCISES
MOVEMENT
REPS/ROUNDS
Beast Wave to Mountain Climber
40 Seconds
Side Kick Through to Bridge
40 Seconds
Lateral Traveling Ape
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 3
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 3
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 3
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Knee Pull Plank
30 Seconds
Kettlebell Swing
30 Seconds
Double Kettlebell Push-Up to Clean & Push
Press
30 Seconds
WORK SET 2: 5 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Floor Press
40 Seconds
Double Kettlebell Row to Clean
40 Seconds
Double Kettlebell Suitecase Reverse Lunge
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 4
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 4
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 4
WORK SETS 1-3
WORK SET 1: 2 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
WORK TIME
Hollow Body Rock
60 Seconds
Laying Black Burns
60 Seconds
Squat Jump Hold
60 Seconds
Seal Jacks
20 Seconds
Jumping Jacks
20 Seconds
WORK SET 2: 10 MINUTES, EMOM (EVERY MINUTE ON
THE MINUTE. REST THE REMAINDER OF THE MINUTE.
MOVEMENT
REPS/ROUNDS
Kettlebell Swings
10 Reps EMOM (As Hard As Possible)
WORK SET 3: 10 MINUTE EMOM (EVERY MINUTE ON THE
MINIUTE). REST THE REMAINDER OF THE MINUTE.
MOVEMENT
REPS/ROUNDS
Odd Minutes: Double Kettlebell Hang
Snatch
10 Reps (rest remainder of minute)
Even Minutes: Plyo Push Ups
10 Reps (rest remainder of minute)
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 4
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 5
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 5
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 5
WORK SETS 1-4
WORK SET 1: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Alternating Side Kick Throughs
30 Seconds
Single Kettlebell Push Press to Windmill
60 Seconds
WORK SET 2: 2 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Push Press to Strict Press
40 Seconds
Push Up to Renegade Row
40 Seconds
Kettlebell Pull Over to Floor Press & Sit Up
40 Seconds
WORK SET 3: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Push Up to Row, Clean, & Push Press
40 Seconds
WORK SET 4: 3 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN SIDES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Suitcase Split Squat
40 Seconds (Right Side)
Double Kettlebell Suitcase Split Squat
40 Seconds (Left Side)
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 5
DECOMPRESSION I 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 6
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 6
WARM UP | 1 SET
MOVEMENT
WORK TIME
Shoulder Rolls
30 Seconds
Back Stroke and Front Stroke
30 Seconds
Global Neck Stretch
30 Seconds
Band Dislocates with Rotation
30 Seconds
Overhead Band Pull Apart
30 Seconds
Band Pull Apart
30 Seconds
Beast Wave
60 Seconds
Shinbox Switch to Hip Extension
60 Seconds
Spine Rock
60 Seconds
Lateral Ape Unserswitch to Crab Reach
60 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 6
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Alternating Front Step
30 Seconds
Push Up to Single Kettlebell Clean, Lateral
Lunge, a& Split Press
60 Seconds
WORK SET 2: 5 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
WORK TIME
Double Kettlebell Banded Row
40 Seconds
Double Kettlebell Banded Floor Press
40 Seconds
Double Kettlebell Banded Suitcase Deadlift
40 Seconds
Double Kettlebell Banded Thruster (light band)
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Standing Spine Roll
90 Seconds
Frog Stretch
90 Seconds
Shinbox Switch to Piegon
90 Seconds
Alternating Bretzel
90 Seconds
Standing Lateral Spine Roll
90 Seconds
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WORKOUT 7
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 7
WARM UP | 1 SET
MOVEMENT
WORK TIME
Shoulder Rolls
30 Seconds
Back Stroke and Front Stroke
30 Seconds
Global Neck Stretch
30 Seconds
Band Dislocates with Rotation
30 Seconds
Overhead Band Pull Apart
30 Seconds
Band Pull Apart
30 Seconds
Beast Wave
60 Seconds
Shinbox Switch to Hip Extension
60 Seconds
Spine Rock
60 Seconds
Lateral Ape Unserswitch to Crab Reach
60 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 7
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Alternating Piegon
40 Seconds
Alternating Floor Scorpion
40 Seconds
Alternating Sit Throughs
40 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Alternating Scorpion Reach
40 Seconds
Alternating Crab Reach
40 Seconds
Ape Reaches
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Standing Spine Roll
90 Seconds
Frog Stretch
90 Seconds
Shinbox Switch to Piegon
90 Seconds
Alternating Bretzel
90 Seconds
Standing Lateral Spine Roll
90 Seconds
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WORKOUT 8
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 8
WARM UP | 1 SET
MOVEMENT
WORK TIME
Shoulder Rolls
30 Seconds
Back Stroke and Front Stroke
30 Seconds
Global Neck Stretch
30 Seconds
Band Dislocates with Rotation
30 Seconds
Overhead Band Pull Apart
30 Seconds
Band Pull Apart
30 Seconds
Beast Wave
60 Seconds
Shinbox Switch to Hip Extension
60 Seconds
Spine Rock
60 Seconds
Lateral Ape Unserswitch to Crab Reach
60 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 8
WORK SETS 1-3
WORK SET 1: 3 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Kettlebell Atomic Crunch
30 Seconds
Push Up to Twist & Reach
30 Seconds
Double Kettlebell Hike Snatch to Push Press
30 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Alternating Banded Push Press (light band)
40 Seconds
Double Kettlebell High Pull
40 Seconds
Knee Strikes
40 Seconds
WORK SET 3: 4 SETS, REST 60 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Banded Front Squat
30 Seconds
Single Kettlebell Banded Swing
30 Seconds
Elbow to Knee
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 8
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Standing Spine Roll
90 Seconds
Frog Stretch
90 Seconds
Shinbox Switch to Piegon
90 Seconds
Alternating Bretzel
90 Seconds
Standing Lateral Spine Roll
90 Seconds
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WORKOUT 9
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 9
WARM UP | 1 SET
MOVEMENT
WORK TIME
Shoulder Rolls
30 Seconds
Back Stroke and Front Stroke
30 Seconds
Global Neck Stretch
30 Seconds
Band Dislocates with Rotation
30 Seconds
Overhead Band Pull Apart
30 Seconds
Band Pull Apart
30 Seconds
Beast Wave
60 Seconds
Shinbox Switch to Hip Extension
60 Seconds
Spine Rock
60 Seconds
Lateral Ape Unserswitch to Crab Reach
60 Seconds
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WORKOUT 9
WORK SETS 1-3
WORK SET 1: 2 SETS, REST 60 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
WORK TIME
A Skip
20 Seconds
B Skip
20 Seconds
High Knees
20 Seconds
Butt Kicks
20 Seconds
Tin Man Skip
20 Seconds
Low Lateral Shuffle
20 Seconds
WORK SET 2: 4 SETS, MINIMAL REST BETWEEN SETS.
MOVEMENT
REPS/ROUNDS
Plyo Push Ups
30 Seconds
Alternating Shoulder Drop
30 Seconds
WORK SET 3: 10 MINUTES, REST AS MUCH AS NEEDED
BETWEEN REPS.
MOVEMENT
REPS/ROUNDS
Push Up to 10 Yard Acceleration Sprint
10 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 9
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Standing Spine Roll
90 Seconds
Frog Stretch
90 Seconds
Shinbox Switch to Piegon
90 Seconds
Alternating Bretzel
90 Seconds
Standing Lateral Spine Roll
90 Seconds
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WORKOUT 10
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 10
WARM UP | 1 SET
MOVEMENT
WORK TIME
Shoulder Rolls
30 Seconds
Back Stroke and Front Stroke
30 Seconds
Global Neck Stretch
30 Seconds
Band Dislocates with Rotation
30 Seconds
Overhead Band Pull Apart
30 Seconds
Band Pull Apart
30 Seconds
Beast Wave
60 Seconds
Shinbox Switch to Hip Extension
60 Seconds
Spine Rock
60 Seconds
Lateral Ape Unserswitch to Crab Reach
60 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 10
WORK SETS 1-3
WORK SET 1: 2 SETS, REST 30 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Alternating Front Step
30 Seconds
Side Kick Throughs
30 Seconds
Double Kettlebell Hike Clean to Single
Kettlebell Hike Snatch
30 Seconds
WORK SET 2: 3 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Banded Incline Kettlebell Press (moderate)
40 Seconds
Alternating Gorilla Row
40 Seconds
Banded Lateral Raise
40 Seconds
WORK SET 3: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
WORK TIME
Banded Suitcase Deadlifts
40 Seconds
Alternating Front Kick Throughs
40 Seconds
Kettlebell Banded Goblet Squat
40 Seconds
Alternating Side Kick Throughs
40 Seconds
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WORKOUT 10
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Standing Spine Roll
90 Seconds
Frog Stretch
90 Seconds
Shinbox Switch to Piegon
90 Seconds
Alternating Bretzel
90 Seconds
Standing Lateral Spine Roll
90 Seconds
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WORKOUT 11
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 11
WARM UP | 1 SET
MOVEMENT
WORK TIME
Overhead Arm Circles
30 Seconds
Arm Circles
30 Seconds
Lateral Reaches
30 Seconds
Band Front Raise to Overhead Pull Apart
30 Seconds
Band Face Pull
30 Seconds
Band Pull Apart
30 Seconds
Childs Pose to Twist and Reach
60 Seconds
Alternating Floor Scorpion
60 Seconds
Beast Wave
60 Seconds
Alternating Thoraic Bridge
60 Seconds
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WORKOUT 11
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Squat Sprawl
30 Seconds
Prone Band Dislocate to Push Up
30 Seconds
Alternating Hang Snatch
30 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
WORK TIME
Double Kettlebell Push Press (moderate band)
40 Seconds
Double Kettlebell Push Up to Clean & Squat
40 Seconds
Double Kettlebell Banded Gorilla Row
40 Seconds
Double Kettlebell Deadlift to Dead Snatch
40 Seconds
Side Kick Throughs
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Child’s Pose with Arm Rotations
90 Seconds
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Bretzel Hold
90 Seconds
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WORKOUT 12
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 12
WARM UP | 1 SET
MOVEMENT
WORK TIME
Overhead Arm Circles
30 Seconds
Arm Circles
30 Seconds
Lateral Reaches
30 Seconds
Band Front Raise to Overhead Pull Apart
30 Seconds
Band Face Pull
30 Seconds
Band Pull Apart
30 Seconds
Childs Pose to Twist and Reach
60 Seconds
Alternating Floor Scorpion
60 Seconds
Beast Wave
60 Seconds
Alternating Thoraic Bridge
60 Seconds
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WORKOUT 12
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Shinbox Switch to Hip Extension
40 Seconds
Lateral Ape Reach Underswitch
40 Seconds
Spine Rock to Sit Up
40 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Spine Rock to Knee Drive
40 Seconds
Scorpion Reach to Underswitch
100 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Child’s Pose with Arm Rotations
90 Seconds
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Bretzel Hold
90 Seconds
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WORKOUT 13
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 13
WARM UP | 1 SET
MOVEMENT
WORK TIME
Overhead Arm Circles
30 Seconds
Arm Circles
30 Seconds
Lateral Reaches
30 Seconds
Band Front Raise to Overhead Pull Apart
30 Seconds
Band Face Pull
30 Seconds
Band Pull Apart
30 Seconds
Childs Pose to Twist and Reach
60 Seconds
Alternating Floor Scorpion
60 Seconds
Beast Wave
60 Seconds
Alternating Thoraic Bridge
60 Seconds
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WORKOUT 13
WORK SETS 1-3
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Star V Up’s
30 Seconds
Ape to Side Kick Through
30 Seconds
Double Kettlebell Deadlift to Single Dead
Snatch
30 Seconds
WORK SET 2: 4 SETS, REST 60 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Banded Double Kettlebell Front Squat
(moderate or heavy band)
30 Seconds
Front Kick Through to Squat Jump
30 Seconds
Kettlebell Two Hand Press to Sit Up
30 Seconds
WORK SET 3: 4 SETS, REST 60 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Deadlift (heavy band)
30 Seconds
Push Ups On Kettlebells
30 Seconds
Loaded Beast to Knee Strike
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WORKOUT 13
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Child’s Pose with Arm Rotations
90 Seconds
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Bretzel Hold
90 Seconds
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WORKOUT 14
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 14
WARM UP | 1 SET
MOVEMENT
WORK TIME
Overhead Arm Circles
30 Seconds
Arm Circles
30 Seconds
Lateral Reaches
30 Seconds
Band Front Raise to Overhead Pull Apart
30 Seconds
Band Face Pull
30 Seconds
Band Pull Apart
30 Seconds
Childs Pose to Twist and Reach
60 Seconds
Alternating Floor Scorpion
60 Seconds
Beast Wave
60 Seconds
Alternating Thoraic Bridge
60 Seconds
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WORKOUT 14
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Kneeling Spine Wave
40 Seconds
Alternating Needle Arm Thread
40 Seconds
Shinbox Switch to Twist
40 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Beast Wave
40 Seconds
Alternating Thoracic Bridge
40 Seconds
Alternating Floor Scorpion
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Child’s Pose with Arm Rotations
90 Seconds
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Bretzel Hold
90 Seconds
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WORKOUT 15
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 15
WARM UP | 1 SET
MOVEMENT
WORK TIME
Overhead Arm Circles
30 Seconds
Arm Circles
30 Seconds
Lateral Reaches
30 Seconds
Band Front Raise to Overhead Pull Apart
30 Seconds
Band Face Pull
30 Seconds
Band Pull Apart
30 Seconds
Childs Pose to Twist and Reach
60 Seconds
Alternating Floor Scorpion
60 Seconds
Beast Wave
60 Seconds
Alternating Thoraic Bridge
60 Seconds
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WORKOUT 15
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS, AND
10 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Dive Bomber Push Ups
30 Seconds
Bodyweight Get Ups
30 Seconds
Clean to Cossack Squat
30 Seconds
WORK SET 2: 5 SETS, REST 20 SECONDS BETWEEN SETS, AND 20 SECONDS BETWEEN EXERCISES. (KEEP ONE HAND UP WHILE YOU PRESS
WITH THE OTHER THEN ALTERNATE)
MOVEMENT
WORK TIME
Banded Alternating Incline Kettlebell Press
(heavy)
40 Seconds
Double Kettlebell Clean
40 Seconds
Double Kettlebell Front Rack Reverse Lunges
40 Seconds
Banded Kettlebell Swing (heavy)
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Child’s Pose with Arm Rotations
90 Seconds
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Bretzel Hold
90 Seconds
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WORKOUT 1
4-WEEK DOUBLE KETTLEBELL SHRED
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 1
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 1
WORK SETS 1-3
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Alternating Crab Reach
30 Seconds
Lateral Lunge to Halo
30 Seconds
Push Up On Kettlebells to Single Kettlebell
Hike Snatch
30 Seconds
WORK SET 2: 2 SETS, REST 20 SECONDS BETWEEN SETS,
20 SECONDS BETWEEN EACH EXERCISE
MOVEMENT
REPS/ROUNDS
Double Kettlebell Kneeling Press
40 Seconds
Double Kettlebell Gorilla Row
40 Seconds
Push-Ups On Kettlebells
40 Seconds
WORK SET 3: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Double Kettlebell Gorilla Row to Kneeling
Press
40 Seconds
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WORKOUT 1
WORK SETS 4, 5, & COOL DOWN
WORK SET 4: 2 SETS, REST 20 SECONDS BETWEEN SETS,
AND 20 SECONDS BETWEEN EACH EXERCISE
MOVEMENT
REPS/ROUNDS
Double Kettlebell Deadlift
40 Seconds
Double Kettlebell Front Squat
40 Seconds
Bodyweight Drop Lunges
40 Seconds
WORK SET 5: 3 SETS, REST 30 SEONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Double Kettlebell Deadlift, Clean, Squat, to
Reverse Lunge
60 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 2
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 2
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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WORKOUT 2
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 4 SETS, REST 20 SECONDS BETWEEN
SETS, 20 SECONDS BETWEEN EXERCISES
MOVEMENT
REPS/ROUNDS
Spine Wave to Floor Scorpion
40 Seconds
Alternating Crab Reach
40 Seconds
Shinbox Windsheild Wipers
40 Seconds
WORK SET 2: 4 SETS, REST 20 SECONDS BETWEEN SETS, 20
SECONDS BETWEEN EXERCISES
MOVEMENT
REPS/ROUNDS
Beast Wave to Mountain Climber
40 Seconds
Side Kick Through to Bridge
40 Seconds
Lateral Traveling Ape
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 3
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 3
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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WORKOUT 3
WORK SETS 1, 2, & COOL DOWN
WORK SET 1: 3 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Knee Pull Plank
30 Seconds
Kettlebell Swing
30 Seconds
Double Kettlebell Push-Up to Clean & Push
Press
30 Seconds
WORK SET 2: 5 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Floor Press
40 Seconds
Double Kettlebell Row to Clean
40 Seconds
Double Kettlebell Suitecase Reverse Lunge
40 Seconds
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 4
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 4
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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WORKOUT 4
WORK SETS 1-3
WORK SET 1: 2 SETS, REST 30 SECONDS BETWEEN SETS
MOVEMENT
WORK TIME
Hollow Body Rock
60 Seconds
Laying Black Burns
60 Seconds
Squat Jump Hold
60 Seconds
Seal Jacks
20 Seconds
Jumping Jacks
20 Seconds
WORK SET 2: 10 MINUTES, EMOM (EVERY MINUTE ON
THE MINUTE. REST THE REMAINDER OF THE MINUTE.
MOVEMENT
REPS/ROUNDS
Kettlebell Swings
10 Reps EMOM (As Hard As Possible)
WORK SET 3: 10 MINUTE EMOM (EVERY MINUTE ON THE
MINIUTE). REST THE REMAINDER OF THE MINUTE.
MOVEMENT
REPS/ROUNDS
Odd Minutes: Double Kettlebell Hang
Snatch
10 Reps (rest remainder of minute)
Even Minutes: Plyo Push Ups
10 Reps (rest remainder of minute)
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 4
DECOMPRESSION | 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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WORKOUT 5
4-WEEK DOUBLE KETTLEBELL SHRED
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WORKOUT 5
WARM UP | 1 SET
MOVEMENT
WORK TIME
Global Neck Stretch
30 Seconds
Arm Screws
30 Seconds
Lateral Reaches
30 Seconds
Big Hip Circles
30 Seconds
Bands Dislocates
30 Seconds
Band Pull Apart
30 Seconds
Band Face Pull Down
30 Seconds
Band Pull Down
30 Seconds
Banded Hinge
30 Seconds
Banded Squat
30 Seconds
Banded Press
30 Seconds
Banded Row
30 Seconds
Loaded Beast to Mountain Climber with
Twist and Reach
30 Seconds
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WORKOUT 5
WORK SETS 1-4
WORK SET 1: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Alternating Side Kick Throughs
30 Seconds
Single Kettlebell Push Press to Windmill
60 Seconds
WORK SET 2: 2 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN EXERCISES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Push Press to Strict Press
40 Seconds
Push Up to Renegade Row
40 Seconds
Kettlebell Pull Over to Floor Press & Sit Up
40 Seconds
WORK SET 3: 3 SETS, REST 20 SECONDS BETWEEN SETS
MOVEMENT
REPS/ROUNDS
Push Up to Row, Clean, & Push Press
40 Seconds
WORK SET 4: 3 SETS, REST 20 SECONDS BETWEEN SETS, AND
20 SECONDS BETWEEN SIDES.
MOVEMENT
REPS/ROUNDS
Double Kettlebell Suitcase Split Squat
40 Seconds (Right Side)
Double Kettlebell Suitcase Split Squat
40 Seconds (Left Side)
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4 -WEEK D OUB LE K E TTLE B E LL SH RED
WORKOUT 5
DECOMPRESSION I 1 ROUND
DECOMPRESSION COOL DOWN: 1 ROUND
MOVEMENT
WORK TIME
Kneeling Spine Wave
90 Seconds
Alternating Arm Thread
90 Seconds
Alternating Floor Scorpion
90 Seconds
Shinbox Switch with Twist
90 Seconds
Alternating Piegon
90 Seconds
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LET’S GET IT!
Have fun and feel free to email me with any questions
or join us in the 4-Week Double Kettlebell Shred Private
Facebook Group:
Eric Leija
Eric@EricLeija.com
“Private Facebook Group: https://www.facebook.com/
groups/558909478425865”
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