Welcome to our 90-day kettlebell workout plan! This program is designed to improve your overall strength and fitness while challenging your body in new ways. Using kettlebells, a versatile and dynamic piece of equipment, you’ll work on building muscle, increasing endurance, and burning fat. The plan includes a variety of exercises that will target different muscle groups and help you improve your overall fitness level. Whether a beginner or an experienced athlete, this program will help you reach your goals. Let’s get started!
Week 1-3: Monday:
• Warm-up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Kettlebell Swing (3 sets of 12 reps)
• Goblet Squat (3 sets of 12 reps)
• Turkish Get-up (3 sets of 5 reps on each side)
• Cool-down: 5-10 minutes of stretching
Tuesday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Sumo Deadlift (3 sets of 12 reps)
• Kettlebell Lunges (3 sets of 12 reps each leg)
• Kettlebell Windmills (3 sets of 12 reps on each side)
• Cool-down: 5-10 minutes of stretching
Wednesday:
• Rest day
Thursday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Clean and Press (3 sets of 12 reps)
• Kettlebell Bent-over Row (3 sets of 12 reps)
• Kettlebell Side Plank (3 sets of 30 seconds on each side)
• Cool-down: 5-10 minutes of stretching
Friday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Snatch (3 sets of 12 reps)
• Kettlebell Goblet Reverse Lunges (3 sets of 12 reps each leg)
• Kettlebell Farmer’s Walk (3 sets of 30 seconds)
• Cool-down: 5-10 minutes of stretching
Saturday:
• Rest day
Sunday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Deadlift (3 sets of 12 reps)
• Kettlebell Half-Turkish Get-up (3 sets of 12 reps on each side)
• Kettlebell Farmers Carry (3 sets of 30 seconds)
• Cool-down: 5-10 minutes of stretching
Week 4-6: Monday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Swing (4 sets of 15 reps)
• Goblet Squat (4 sets of 15 reps)
• Turkish Get-up (4 sets of 6 reps on each side)
• Cool-down: 5-10 minutes of stretching
Tuesday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Sumo Deadlift (4 sets of 15 reps)
• Kettlebell Lunges (4 sets of 15 reps each leg)
• Kettlebell Windmills (4 sets of 15 reps on each side)
• Cool-down: 5-10 minutes of stretching
Wednesday:
• Rest day
Thursday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Clean and Press (4 sets of 15 reps)
• Kettlebell Bent-over Row (4 sets of 15 reps)
• Kettlebell Side Plank (4 sets of 45 seconds on each side)
• Cool-down: 5-10 minutes of stretching
Friday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Snatch (4 sets of 15 reps)
• Kettlebell Goblet Reverse Lunges (4 sets of 15 reps each leg)
• Kettlebell Farmer’s Walk (
4 sets of 45 seconds)
• Cool-down: 5-10 minutes of stretching
Saturday:
• Rest day
Sunday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Deadlift (4 sets of 15 reps)
• Kettlebell Half-Turkish Get-up (4 sets of 15 reps on each side)
• Kettlebell Farmers Carry (4 sets of 45 seconds)
• Cool-down: 5-10 minutes of stretching
Week 7-9: Monday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Swing (5 sets of 20 reps)
• Goblet Squat (5 sets of 20 reps)
• Turkish Get-up (5 sets of 8 reps on each side)
• Cool-down: 5-10 minutes of stretching
Tuesday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Sumo Deadlift (5 sets of 20 reps)
• Kettlebell Lunges (5 sets of 20 reps each leg)
• Kettlebell Windmills (5 sets of 20 reps on each side)
• Cool-down: 5-10 minutes of stretching
Wednesday:
• Rest day
Thursday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Clean and Press (5 sets of 20 reps)
• Kettlebell Bent-over Row (5 sets of 20 reps)
• Kettlebell Side Plank (5 sets of 60 seconds on each side)
• Cool-down: 5-10 minutes of stretching
Friday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Snatch (5 sets of 20 reps)
• Kettlebell Goblet Reverse Lunges (5 sets of 20 reps each leg)
• Kettlebell Farmer’s Walk (5 sets of 60 seconds)
• Cool-down: 5-10 minutes of stretching
Saturday:
• Rest day
Sunday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Deadlift (5 sets of 20 reps)
• Kettlebell Half-Turkish Get-up (5 sets of 20 reps on each side)
• Kettlebell Farmers Carry (5 sets of 60 seconds)
• Cool-down: 5-10 minutes of stretching
Week 10-12: Monday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Swing (5 sets of 25 reps)
• Goblet Squat (5 sets of 25 reps)
• Turkish Get-up (5 sets of 10 reps on each side)
• Cool-down: 5-10 minutes of stretching
Tuesday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Sumo Deadlift (5 sets of 25 reps)
• Kettlebell Lunges (5 sets of 25 reps each leg)
• Kettlebell Windmills (5 sets of 25 reps on each side)
• Cool-down: 5-10 minutes of stretching
Wednesday:
• Rest day
Thursday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Clean and Press (5 sets of 25 reps)
• Kettlebell Bent-over Row (5 sets of 25 reps)
• Kettlebell Side Plank (5 sets of 90 seconds on each side)
• Cool-down: 5-10 minutes of stretching
Friday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Snatch (5 sets of 25 reps)
• Kettlebell Goblet Reverse Lunges (5 sets of 25 reps each leg)
• Kettlebell Farmer’s Walk (5 sets of 90 seconds)
• Cool-down: 5-10 minutes of stretching
Saturday:
• Rest day
Sunday:
• Warm-up: 5-10 minutes of light cardio
• Kettlebell Deadlift (5 sets of 25 reps)
• Kettlebell Half-Turkish Get-up (5 sets of 25 reps on each side)
• Kettlebell Farmers Carry (5 sets of 90 seconds)
• Cool-down: 5-10 minutes of stretching
This plan will help you gradually increase the weight, reps, and sets, each week. It is important to focus on good form and to increase the weight and reps in a safe and controlled manner. Remember to rest, recover and take a day off each week.