Kettlebells are versatile equipment that allows you to perform myriad exercises and help enhance cardiovascular health and athleticism.
From athletes and bodybuilders to cross-fitters and typical fitness enthusiats, many people use kettlebells to scale up their fitness levels and improve their body composition.
There are numerous health benefits of kettlebell training. However, you need a well-designed workout program to get the most out of it.
To help you with the right schedule, I’ve shared an easy-to-follow and effective 8 week kettlebell program with pdf in this article.
This program outlines the exercises, sets, reps, and rest periods and will allow you to train in an organized way and help you enhance your fitness level.
8 Week Kettlebell Program to Improve Athleticism
This program is based on the AMRAP method, where you perform as many rounds as possible in a given time on each training day.
Frequency:
- Week 1 & 2: 3 days a week
- Week 3 to 6: 4 times a week
- Week 7 to 8: 5x a week
Duration/session:
- Week 1 to 2: 30 minutes
- Week 3 to 6: 45 minutes
- Week 7 to 8: 30 minutes
Instructions:
- Perform as many rounds as possible in a given time.
- Depending on your fitness goal, you can increase and decrease the number of reps or interval time.
- You can increase the program duration from 8 weeks to 3 or 4 months to achieve noticeable results.
Week 1 to 2
During the first and second weeks, you’ll do some basic kettlebell exercises to build endurance and strength and scale your fitness for performing intense and challenging exercises in the coming weeks.
Monday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Russian Swing | 10 | 15-sec |
| Pushups | 10 | 30-sec |
| Squats | 10 | 45-sec |
| Push Press | 10 | 15-sec |
| Gorilla Rows | 10 | 30-sec |
| Slingshots | 30-sec | 45-sec |
| Deadlifts | 10 | 15-sec |
Wednesday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Floor Press | 10 | 15-sec |
| Front Lunges | 10/leg | 30-sec |
| Snatches | 10/arm | 15-sec |
| Squat to Overhead Press | 10 | 15-sec |
| Half Kneeling Chops | 10/side | 15-sec |
| Single-arm Bent-Over Row | 10/side | 30-sec |
Friday
| Exercise | Reps/Time | Interval |
|---|---|---|
| One-arm American Swing | 10/side | 15-sec |
| Goblet Squat | 10 | 15-sec |
| Halo | 30-sec | 30-sec |
| Push Jerk | 10/arm | 30-sec |
| Situps | 10 | 15-sec |
| Kettlebell Bob and Weave | 10/leg | 15-sec |
Week 3 to 6
During this period, you’ll train four times a week, 45 minutes a day. The exercises will be more challenging than the first two weeks but will be more effective when it comes to increasing strength, endurance, conditioning, and mobility.
Monday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Swing Changing Hands | 10/side | 15-sec |
| Squat to Overhead Press | 10 | 30-sec |
| Slingshot | 30-sec | 15-sec |
| Kettlebell Jerk | 10/arm | 30-sec |
| Kettlebell Drag | 10/arm | 15-sec |
| Single Leg Deadlift | 10/leg | 30-sec |
Tuesday
| Exercise | Reps/Time | Interval |
|---|---|---|
| One-arm Snatches | 10/side | 15-sec |
| Pushup | 10 | 30-sec |
| Racked Squat | 10 | 15-sec |
| Around the World | 30-sec | 15-sec |
| Half Kneeling Chops | 10/side | 15-sec |
| Thruster | 10/side | 30-sec |
Thursday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Push Press | 10/side | 15-sec |
| Overhead Squat | 10 | 15-sec |
| Gorilla Row | 10/arm | 15-sec |
| Off Set Push Up | 10/side | 30-sec |
| Straight-arm Crunches | 10 | 15-sec |
| Hollow Body Hold | 15-sec | 15-sec |
Friday
| Exercise | Reps/Time | Interval |
|---|---|---|
| One-arm Swing | 10/arm | 15-sec |
| Floor Seesaw Press | 10/side | 15-sec |
| Kettlebell Slasher | 10/side | 15-sec |
| Kettlebell Drag | 10/arm | 30-sec |
| Chainsaw Row | 10/arm | 15-sec |
| Cursty Lunges | 10/leg | 30-sec |
Week 7 to 8
I’ve included some advanced-level kettlebell exercises during the seventh and eighth weeks of this program.
These exercises will test your strength, speed, and stamina and will take your fitness to the next level.
Once you complete the program for at least two months, you’ll have better cardiovascular health and a toned physique.
Monday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Walking Lunge with Rotation | 10/side | 15-sec |
| Deck Squats | 10/leg | 15-sec |
| Swing Changing Hands | 30-sec | 30-sec |
| One-arm Snatches | 10/arm | 30-sec |
| Half Kneeling Chops | 10/side | 15-sec |
| Pushup | 10 | 15-sec |
| Slingshot | 10/side | 45-sec |
Tuesday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Squat to Overhead Press | 10/side | 30-sec |
| Sumo Deadlift High Pull | 10 | 30-sec |
| Straight-arm Crunches | 30-sec | 15-sec |
| Renegade Row | 10/arm | 30-sec |
| Kettlebell Jerk | 10 | 15-sec |
| Single Leg Deadlift | 10/leg | 45-sec |
Wednesday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Push Press | 10 | 15-sec |
| Racked Squat | 10 | 30-sec |
| Turkish Get up | 5/side | 15-sec |
| Around the World | 30-sec | 30-sec |
| Thruster | 10 | 30-sec |
| Chainsaw Row | 10/arm | 15-sec |
Friday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Man Maker | 10 | 30-sec |
| Clean & Press | 10 | 30-sec |
| Pistol Squat | 5/side | 15-sec |
| Gorilla Row | 10/arm | 30-sec |
| Hollow Body Hold | 15-sec | 15-sec |
| Cursty Lunges | 10/leg | 30-sec |
Saturday
| Exercise | Reps/Time | Interval |
|---|---|---|
| Russian Swing | 20 | 15-sec |
| Rack Front Back Lunge | 10/leg | 15-sec |
| Seesaw Kettlebell Press | 10/arm | 15-sec |
| Half Kneeling Chop | 10/side | 15-sec |
| Swing Changing Hands | 10/arm | 15-sec |
| Straight-arm Crunches | 10 | 45-sec |
