(Link to my 60 second video explanation): https://youtube.com/shorts/FxtqsQD6c3w?si=ZzJGbChWw4jq6oXX
If you don't like circuits and want a more traditional program, do this:
"Kettlebell Muscle Full Body" (3-4 day per week program)
Ex 1: military press-2-3x5-15
Ex 2: rows or pullups-2-3x5-15 (alternate each session if you have the desire/option)
Ex 3: front squats or reverse lunges or Bulgarian split squats-2-3x5-15 per leg (alternate each session if able)
Ex 4: kettlebell swings or single leg RDL-2-3x5-15 (alternate each session if able)
Ex 5: pushup EMOM-5-15 reps every minute on the minute for 5-10 minutes *OR* kettlebell (or dumbbell) bench press variation-2-3x5-15
*Optional add ons:
Ex 6: Any form of biceps curls for 2 sets
Ex 7: Any form of tricep extensions for 2 sets
Ex 8: Any form of calf raises for 2 sets
Again, if you have a pair of kettlebells, double up the bells and make this even more effective.
If you have 1 kettlebell, this program is the perfect place to start. Assuming you can do 5 reps of each of the aforementioned exercises, you will be able to get more than your money's worth out of that 1 kettlebell if you stick with it – and the chosen exercises – until you're ripping (yes – ripping is what I'm I meant to say) 2-3 sets of 15 reps on each exercise.
Keep in mind that you may achieve 15 reps faster on the lower body exercises than the upper body.
At that point, you can either keep increasing reps for the lower body exercises, buy a new, heavier kettlebell, or, if you're not already training with doubles, buy a second kettlebell of the same weight for your leg exercises.
Commenti