Weekly Kettlebell and Bodyweight Program with PDF

Kettlebell and Bodyweight Workout

You can do various bodyweight and kettlebell exercises to build strength, muscle, endurance, and flexibility. However, you need a good workout program to achieve your fitness goal.

In this article, I’ve shared an ultimate kettlebell and bodyweight weekly workout program you can do at home to enhance your overall fitness.

This routine is suitable for all fitness enthusiasts, from beginners to intermediates and males to females.

All it requires is a pair of kettlebells, a little space in your home, and 30 to 45 minutes of your time.

5-Day Kettlebell and Bodyweight Program to Scale Your Fitness at Home

It includes five sessions, and each session will start with 10 minutes of bodyweight exercises, continue with 30 minutes of kettlebell training, and end with 5 minutes of cool-down stretching exercises.

This kettlebell bodyweight program will help you build lean mass, increase strength, improve cardiovascular fitness and flexibility, and help you stay in shape.

Anyone can follow this program except people with health issues.

Note: You can customize this workout plan depending on your need. For example, you can adjust the number of reps, session duration, and exercises to match your fitness level.

Monday

Kettlebell and Bodyweight Program

Bodyweight Exercises

  • Jumping Jacks: 30-sec
  • Mountain Climbers: 30-sec
  • Squat Jumps: 10 reps
  • Situps: 15 reps
  • Pushups: 15 reps
  • Jumping Lunges: 10 reps on each side
  • Repeat Twice

Kettlebell Workout

  • Front Racked Squat: 15 reps
  • Gorilla Row: 15 reps
  • Russian Swings: 15 reps
  • Kettlebell Thruster: 10 reps
  • Half Kneeling KB Chop: 10 reps on each side
  • Perform as many rounds as possible (AMRAP) in 30 minutes.

Stretching

Tuesday

Bodyweight Exercises

  • Ankle Hops: 15-sec
  • Jumping Jacks: 30-sec
  • Mountain Climber: 30-sec
  • Inchworm: 30-sec
  • Burpee: 10 reps
  • Hindu Pushups: 10 reps
  • Repeat Twice

Kettlebell Workout

Stretching

Wednesday

Bodyweight Exercises

  • Jumping Jacks: 30-sec
  • Squat Jump: 10 reps
  • Bear Crawl: 30-sec
  • Alternate Heel Taps: 10 taps per side
  • Flutter Kicks: 15-sec
  • Floor IYT Raises: 10 reps
  • Shoulder Tap: 10 taps per side
  • Plank Ankle Taps: 10 taps per side

Kettlebell Workout

  • Curtsy Lunges: 10 reps per leg
  • Deficit Pushup: 10 reps with full stretch
  • Alternate Suitcase Row: 10 reps on each side
  • Kettlebell Z Press: 10 reps
  • One-arm Lateral Swings: 10 each per arm.

Stretching

  • Superman Raise: 10 reps with two seconds of pause
  • Bird Dog Plank: 5 reps with 5 seconds of pause on each side
  • Downward Facing Dog: 15-sec x 2
  • Upward Facing Dog: 15-sec x 2

Friday

Bodyweight Exercises

  • Ankle Hops: 15-sec
  • Burpees: 10 reps
  • Mountain Climber: 30-sec
  • Crunches: 30-sec
  • Squat Jump: 10 reps
  • Forearm to High Plank: 10 reps
  • Repeat until 10 minutes

Kettlebell Workout

  • Front Racked Squats: 15 reps
  • Sumo Deadlift High Pull: 10 reps
  • Half Kneeling KB Chop: 10 reps on each side
  • Turkish Get Up: 5 reps on each side
  • Pushup to Renegade Row: Perform one pushup, then row on each side and complete ten reps
  • Repeat until 30 minutes

Stretching

  • Cobra Pose: 15-sec
  • Seated Forward Bend: 15-sec
  • Warrior Pose: 15-sec
  • Cat Cow Pose: 10 seconds cat pose and 10 seconds cow pose
  • Complete three rounds

Saturday

Bodyweight Exercises

  • Jumping Jacks: 30-sec
  • Squat Jump: 10 reps
  • Bear Crawl: 30-sec
  • Alternate Heel Taps: 10 taps per side
  • Shoulder Taps: 10 taps/side
  • Repeat until 10 minutes.

Kettlebell Workout

  • Russian Swings: 15 reps
  • Gorilla Row: 15 reps
  • Kettlebell Thruster: 10 reps
  • Curtsy Lunges: 10 reps per leg
  • Kettlebell Z Press: 10 reps
  • KB Halo: 10 reps on each side
  • Repeat until 30-45 minutes

Stretching

  • Low Lunge: 15-sec on each side
  • Knee-to-Chest Stretch: 15-sec on each side
  • Upward Facing Dog: 15-sec x 2
  • Single-leg Ham Bridge: 10 reps on each side
  • Repeat twice

Bodyweight and Kettlebell Program PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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