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Get Fit from Home: The Ultimate 4-Week Kettlebell Workout Guide

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If you’re searching for a solid, full-body workout that’s perfect for beginners and can be done from the comfort of your home, you’re in the right spot.

Keep reading for our 4-week At-Home Kettlebell Workout Plan.  All you need is a kettlebell (you choose the weight) and the will to get fit. 

Kettlebells are basically a gym in the palm of your hand. A versatile piece of equipment that not only burns calories but also targets multiple muscle groups for a killer full-body workout.  Perfect for functional fitness; help you build strength, flexibility, and balance, all at the same time. 

Whether you’re swinging, lifting, or pressing, kettlebells engage your core, legs, back, and shoulders, giving you a well-rounded workout that can be as challenging as you want it to be.

Clear some space in your living room and let’s dive into this workout plan.  There is a  Movement Library at the end of each week.  I’ve chosen videos from the best sources for you to learn technique.  

Jump to Day

Week 1

As you move through the workouts this week, focus on form vs intensity to start.  There is a movement library below that will help you understand the movement patterns for each exercise.  I have chosen quality videos that use correct form.

Week 1 starts off with some the foundational kettlebell movements such as the Russian swing, squating, lunging, and pressing.  The week ends with 2 more complex movements, thruster and clean.  Have fun!

Week 1- dAY 1

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets.

  • 10 reps Kettlebell Goblet Squats 
  • 10 reps Russian KBS
  • 20 reps Alternating Kettlebell Reverse Lunge  (10 each leg)
  • 10 reps Curtsy Lunge (5 each leg)

Rest 1-2 min then repeat for

 5 total sets

WEEK 1- DAY 2

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets.

  • 10 reps Kettlebell Thrusters – use single KB (5 each arm)
  • 10 reps Kettlebell Clean (5 each arm)
  • 10 reps Russian KBS

Rest 1-2 min then repeat for

 5 total sets

WEEK 1- DAY 3

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets.

  • 10 reps Kettlebell Thruster – use single KB (5 each arm)
  • 10 Kettlebell Clean + Press (5 each arm)
  • 10 reps Russian KBS

Rest 1-2 min then repeat for

 5 total sets

Week 1 Movement Library

Movement Library- Wk 1

8 Videos

Week 2

Week 2 starts with a bang, using the thruster and clean to start.  The week ends with the Turkish Get Up, this movement takes a practice to perfect.  I suggest trying it without any weight to get the movement pattern down. 

There is a movement library below that will help you understand the movement patterns for each exercise.  I have chosen quality videos that use correct form.

Week 2- dAY 1

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 10 reps Kettlebell Thruster – use single KB (5 each arm)
  • 10 Kettlebell Clean (5 each arm)
  • 10 reps Russian KB Swings

Rest 1-2 min then repeat for 5 total sets

WEEK 2- DAY 2

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 10 Kettlebell Clean + Squat + Press (Single Bell, 5 each arm)
  • 10 Alternating Reverse Kettlebell Lunge (5 each leg)
  • 15 Russian Kettlebell Swings

Rest 1-2 min then repeat for 5 total sets

WEEK 2- DAY 3

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 20 Single Arm Kettlebell Swing (10 each arm)
  • 10 Seated Kettlebell Press (10 each arm)
  • 4 Turkish Get Ups (2 each arm)

Rest 1-2 min then repeat for 5 total sets

Week 2 Movement Library

Movement Library- Wk 2

9 Videos

Week 3

You’ve made it to week 3 !!!

Keep up that momentum.  As you feel comfortable with each move, challenge yourself to increase the weight. 

This week we’re introducing the upright row.  This is a great movement to develop strong shoulder muscles.

Week 3- dAY 1

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 20 Kettlebell Upright Row (10 each arm)- go light
  • 10 Kettlebell Clean, Squat and Press (5 each arm)  
  • 15 Russian Kettlebell Swings

Rest 1-2 min then repeat for 5 total sets

WEEK 3- DAY 2

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 20 Kettlebell Upright Row – try heavier than last 
  • 20 Kettlebell Clean + Side Lunge  (10 each side) Just the side lunge is fine as well.
  • 10 Single Arm Kettlebell Swings (5 each arm)

Rest 1-2 min then repeat for 5 total sets

WEEK 3- DAY 3

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 2 Turkish Get Up (1 each side) Try a heavier weight as you progress
  • 10 Kettlebell Upright row (5 each arm
  • 10 Kettlebell Cleans (5 each arm) Try a heavier weight as you progress

Rest 1-2 min then repeat for 5 total sets

Week 3 Movement Library

Movement Library- Wk 3

7 Videos

Week 4

Week 4!!  

As you work through this week, the movements will become even more complex.  If you’re struggling with a movement, it doesn’t feel right, or anything hurts during the movement, take it s step back and repeat last weeks exercises.

You ROCK!

Week 4- dAY 1

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 10 Kettlebell Upright row (5 each arm)
  • 10 Kettlebell Snatch (5 each arm)
  • 10 Kettlebell Clean,Squat and Press (5 each side) 

Rest 1-2 min then repeat for 5 total sets

WEEK 4- DAY 2

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 10 Kettlebell Clean + Press (5 each side)
  • 20 Russian Kettlebell Swing 
  • 10 Kettlebell Snatch (5 each arm)
  • 4 Turkish Get Up (2 each side) Take your time

Rest 1-2 min then repeat for 5 total sets

WEEK 4- DAY 3

Complete 1 set of each followed by a 1-2 minute rest.  Complete 5 total sets..

  • 10 Lunge Hold and Press (5 each arm) 
  • 10 Kettlebell Snatch (5 each arm)
  • 15 Russian Kettlebell Swing (Start light & work up in weight)

Rest 1-2 min then repeat for 5 total sets

Week 4 Movement Library

Movement Library- Wk 4

7 Videos

Wrapping it Up

So, we’ve broken down the nuts and bolts of this kick-ass 4-week At-Home Kettlebell Workout Plan, and now it’s your turn to jump in and get those muscles moving!

I totally get the hesitation—starting a new workout can be intimidating. But believe me, once you start crushing these kettlebell moves, you’ll be hooked.

You don’t need a gym membership or a massive home gym to make this happen; just a kettlebell or two and a dash of grit will set you on the road to becoming a fitter, stronger version of yourself.

So what are you waiting for?

Grab that kettlebell, make some space, and let’s rock this. Cheers to your health and well-being, one kettlebell swing at a time!

Do I need any experience to start this kettlebell workout plan?

Nope, not at all! This plan is a great fit for beginners and those looking to get back into the swing of things—pun totally intended. Just make sure to start with a lighter kettlebell if you’re new to this.

What size kettlebell should I use?

Ah, the million-dollar question. If you’re a beginner, aim for a kettlebell that’s around 10-15 pounds (4-7 kg). As you get stronger, you can level up. Remember, it’s always better to start lighter and focus on form.

How much space do I need for these workouts?

Good news—you don’t need a massive living room to get your sweat on. Just make sure you have enough space to safely swing a kettlebell without smashing a lamp

Can I do this plan alongside other workout routines?

Absolutely, but listen to your body. This kettlebell plan is designed to be a full-body workout, so if you’re adding this to your existing routine, make sure you’re not overtraining.

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