Kettlebell Intermediate Routine

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7 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Kettlebells are a popular tool used in exercise to help burn fat, build muscle, increase heart rate and perform high intensity cardio in a short workout.

This is an intermediate kettlebell routine for those who are using kettlebells and looking to build muscle by performing more sets/exercises

In this routine you will be performing 8 various exercises that are used to target each muscle group and help build muscle.

Each exercise consists of 4 sets with 14-10 reps for different exercises to help increase muscle building qualities of the routine.

*** Notes:

It is important to warm up before performing any kettlebell workout.

Make sure you understand the weight you are using as you can possible injure yourself while working with kettlebells in an incorrect manor and higher weight.

Workout 8 exercises, 1 hr 17 mins

Front Squats With Two Kettlebells	4x14 reps	rest: 60s
Kettlebell Turkish Get Up Squat	4x12 reps	rest: 60s
Alternating Floor Press	4x12 reps	rest: 60s
Alternating Kettlebell Row	4x12 reps	rest: 60s
Alternating Kettlebell Press	4x12 reps	rest: 60s
One Arm Kettlebell Swing	4x12 reps	rest: 60s
Kettlebell Figure Eight	4x14 reps	rest: 60s
Advanced Kettlebell Windmill	4x14 reps	rest: 60s

Workout 8 exercises, 1 hr 17 mins

Goblet Squat	4x14 reps	rest: 60s
Kettlebell Hang Clean	4x14 reps	rest: 60s
Two Arm Kettlebell Row	4x12 reps	rest: 60s
One Arm Kettlebell Floor Press	4x12 reps	rest: 60s
Plyo Kettlebell Pushups	4x12 reps	rest: 60s
Kettlebell Thruster	4x12 reps	rest: 60s
Double Kettlebell Jerk	4x12 reps	rest: 60s
Bent Press	4x14 reps	rest: 60s

Rest/or Cardio 2 exercises, 23 mins

	Treadmill Running	0x0 reps • 600m	rest: 30s
	Walking	0x0 reps • 600m	rest: 5s

Workout 8 exercises, 1 hr 17 mins

Front Squats With Two Kettlebells	4x14 reps	rest: 60s
Kettlebell Turkish Get Up Squat	4x12 reps	rest: 60s
Alternating Floor Press	4x12 reps	rest: 60s
Alternating Kettlebell Row	4x12 reps	rest: 60s
Alternating Kettlebell Press	4x12 reps	rest: 60s
One Arm Kettlebell Swing	4x12 reps	rest: 60s
Kettlebell Figure Eight	4x14 reps	rest: 60s
Advanced Kettlebell Windmill	4x14 reps	rest: 60s

Workout 8 exercises, 1 hr 17 mins

Goblet Squat	4x14 reps	rest: 60s
Kettlebell Hang Clean	4x14 reps	rest: 60s
Two Arm Kettlebell Row	4x12 reps	rest: 60s
One Arm Kettlebell Floor Press	4x12 reps	rest: 60s
Plyo Kettlebell Pushups	4x12 reps	rest: 60s
Kettlebell Thruster	4x12 reps	rest: 60s
Double Kettlebell Jerk	4x12 reps	rest: 60s
Bent Press	4x14 reps	rest: 60s