28-Day Kettlebell Program for Home Lifters

A 4-week NASM-CPT kettlebell program for intermediate home lifters, targeting general fitness and strength.

Level: intermediate · Muscle group: kettlebell · Equipment: kettlebell · Duration: 45 min

Exercise Breakdown (12 exercises)

  1. 1. W1-2 Stability: Kettlebell Halo
    2 sets · 8-12 (each direction) reps · 60s rest
  2. 2. W1-2 Stability: Kettlebell Goblet Squat
    3 sets · 10-15 reps · 90s rest
  3. 3. W1-2 Stability: Single-Arm Kettlebell Row
    3 sets · 8-12 (each arm) reps · 60s rest
  4. 4. W1-2 Stability: RKC Plank (Kettlebell Loaded)
    3 sets · 30-45s hold reps · 60s rest
  5. 5. W1-2 Strength: Kettlebell Swing (2-Hand)
    4 sets · 10-15 reps · 90s rest
  6. 6. W1-2 Strength: Kettlebell Front Rack Lunge
    3 sets · 8-12 (each leg) reps · 60s rest
  7. 7. W3-4 Strength-Endurance: Kettlebell Clean & Press
    3 sets · 6-10 (each arm) reps · 90s rest
  8. 8. W3-4 Strength-Endurance: Double Kettlebell Front Squat
    3 sets · 8-12 reps · 90s rest
  9. 9. W3-4 Strength-Endurance: Renegade Row (Kettlebell)
    3 sets · 8-12 (each arm) reps · 60s rest
  10. 10. W3-4 Strength-Endurance: Turkish Get-Up (Partial/Full)
    2 sets · 3-5 (each arm) reps · 120s rest
  11. 11. W3-4 Power: Kettlebell Snatch
    4 sets · 5-8 (each arm) reps · 90s rest
  12. 12. W3-4 Power: Kettlebell Thruster
    3 sets · 8-12 reps · 90s rest

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