Here’s a 12-week kettlebell program for full body workouts:
Weeks 1-4 (Foundation Phase):
1. Goblet Squat: 3 sets of 10 repetitions
2. Kettlebell Swing: 3 sets of 12 repetitions
3. Single-Arm Kettlebell Press: 3 sets of 8 repetitions on each arm
4. Renegade Rows: 3 sets of 10 repetitions on each arm
5. Kettlebell Deadlift: 3 sets of 12 repetitions
Weeks 5-8 (Progression Phase):
1. Front Squat: 4 sets of 8 repetitions
2. Kettlebell Clean and Press: 4 sets of 6 repetitions on each arm
3. Kettlebell Turkish Get-Up: 3 sets of 5 repetitions on each side
4. Kettlebell Rows: 4 sets of 10 repetitions on each arm
5. Kettlebell Lunges: 3 sets of 12 repetitions on each leg
Weeks 9-12 (Peak Phase):
1. Kettlebell Thrusters: 4 sets of 8 repetitions
2. Kettlebell Snatch: 4 sets of 6 repetitions on each arm
3. Kettlebell Windmill: 3 sets of 8 repetitions on each side
4. Kettlebell Push Press: 4 sets of 8 repetitions on each arm
5. Kettlebell Bulgarian Split Squat: 3 sets of 10 repetitions on each leg
Notes:
– Warm up before each session with 5-10 minutes of light cardio and dynamic stretches.
– Choose kettlebell weights that challenge you but allow you to maintain proper form throughout the exercises.
– Rest for 60-90 seconds between sets and exercises.
– Focus on maintaining proper form and technique for each exercise to maximize effectiveness and minimize the risk of injury.
– Gradually increase the weight or repetitions as your strength and technique improve.
– Incorporate rest days and active recovery activities such as stretching or light cardio to allow for proper recovery and prevent overtraining.
– Listen to your body and adjust the program as needed based on your individual capabilities and goals.
– If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before starting the program.
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