4 Week Kettlebell Transformation Workout Program Guide
Tempo Key
In a tempo prescription like "3-1-1-1," each number indicates (in seconds) how long to spend in each phase of the exercise:
- First Number (Eccentric): Time spent lowering the weight.
- Second Number (Pause at Bottom): Time spent holding at the bottom.
- Third Number (Concentric): Time spent lifting the weight.
- Fourth Number (Pause at Top): Time spent holding at the top.
Intensity
- Low: 5 reps left in tank
- Moderate: 3 reps left in tank
- High: 1-2 reps left in tank
Conditioning Day
EMOM stands for "Every Minute on the Minute." This kettlebell transformation workout utilizes this format where you start a specific exercise at the beginning of each minute and complete a set number of reps within that minute. The remaining time in the minute is used for rest before starting the next set at the top of the following minute.
Week 1
Day 1: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Tempo Goblet Squat | 3 | 8 | 4-2-1-1 | 60 sec | Moderate |
| A2. Single Arm Bent Over Row | 3 | 10-12 | 3-1-1-1 | 60 sec | Moderate |
| B1. Half Kneeling Overhead Bottoms Up Press | 3 | 8-12 | 2-1-1-1 | 60 sec | Low |
| B2. SL RDL (Single Leg Romanian Deadlift) | 3 | 8-10 | 2-1-1-1 | 60 sec | Low |
| C1. KB Side Bend | 3 | 15-20 | 2-1-1-1 | 60 sec | Low |
| C2. Halo | 3 | 8 | 2-1-1-1 | 60 sec | Low |
Day 2: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Sumo Deadlift | 3 | 8-10 | 3-2-1-2 | 60 sec | Moderate |
| A2. KB Floor Press | 3 | 12 | 2-2-1-2 | 60 sec | Moderate |
| B1. Dual KB Front Rack Reverse Lunge | 3 | 10 | 2-1-1-1 | 60 sec | Moderate |
| B2. KB Pull Over | 3 | 12 | 3-2-1-1 | 60 sec | Low |
| B3. KB Bicep Curl | 3 | 15 | 2-1-1-1 | 60 sec | Low |
Day 3: Conditioning/Cardio/Core
| Exercise | Time | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| EMOM 1: 10 KB Swings + 5 KB Push-Ups | 8 min | – | – | 2 min off | Moderate |
| EMOM 2: Dual KB Farmer’s Carry (25-50 ft) | 8 min | – | – | 2 min off | Moderate |
| EMOM 3: 5 KB Clean & Press + 10 Gorilla Rows | 8 min | – | – | 2 min off | Moderate |
Week 2
Day 1: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Tempo Goblet Squat | 3 | 10-12 | 4-2-1-1 | 60 sec | Moderate |
| A2. Single Arm Bent Over Row | 3 | 12-15 | 3-1-1-1 | 60 sec | Moderate |
| B1. Half Kneeling Overhead Bottoms Up Press | 3 | 10-12 | 2-1-1-1 | 60 sec | Moderate |
| B2. SL RDL (Single Leg Romanian Deadlift) | 3 | 10-12 | 3-1-1-1 | 60 sec | Low |
| C1. KB Side Bend | 3 | 15-20 | 3-1-1-1 | 45 sec | Low |
| C2. Halo | 3 | 10 | 3-1-1-1 | 45 sec | Low |
Day 2: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Sumo Deadlift | 3 | 10-12 | 4-2-1-2 | 60 sec | Moderate |
| A2. KB Floor Press | 3 | 15 | 2-2-1-1 | 60 sec | Moderate |
| B1. Dual KB Front Rack Reverse Lunge | 3 | 12 | 2-1-1-1 | 60 sec | Moderate |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 60 sec | Low |
| B3. KB Bicep Curl | 3 | 15 | 3-1-1-1 | 45 sec | Low |
Day 3: Conditioning/Cardio/Core
| Exercise | Time | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| EMOM 1: 12 KB Swings + 6 KB Push-Ups | 8 min | – | – | 2 min off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 8 min | – | – | 2 min off | High |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 8 min | – | – | 2 min off | High |
Week 3
Day 1: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Tempo Goblet Squat | 4 | 8 | 5-2-1-1 | 60 sec | High |
| A2. Single Arm Bent Over Row | 4 | 10-12 | 3-2-3-1 | 45 sec | High |
| B1. Half Kneeling Overhead KB Press | 4 | 8-12 | 3-1-1-2 | 45 sec | High |
| B2. SL RDL (Single Leg Romanian Deadlift) | 4 | 10-12 | 3-1-1-2 | 45 sec | Moderate |
| C1. KB Side Bend | 3 | 20 | 3-2-1-3 | 45 sec | High |
| C2. Halo | 3 | 15 | 5-1-1-1 | 30 sec | Moderate |
Day 2: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Sumo Deadlift | 4 | 8-10 | 5-2-1-2 | 60 sec | High |
| A2. KB Floor Press | 4 | 12-15 | 3-2-1-1 | 60 sec | High |
| B1. Dual KB Reverse Lunge | 3 | 15 | 2-2-1-1 | 60 sec | High |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 30 sec | High |
| B3. KB Bicep Curl | 3 | 15 | 5-1-1-2 | 30 sec | Moderate |
Day 3: Conditioning/Cardio/Core
| Exercise | Time | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 10 min | – | – | 2 min off | High |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | High |
Week 4
Day 1: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Tempo Goblet Squat | 4 | 8-10 | 5-2-1-1 | 60 sec | High |
| A2. Single Arm Bent Over Row | 4 | 10-12 | 3-2-3-1 | 45 sec | High |
| B1. Half Kneeling Overhead KB Press | 4 | 8-12 | 3-1-1-2 | 45 sec | High |
| B2. SL RDL (Single Leg Romanian Deadlift) | 4 | 10-12 | 3-1-1-2 | 45 sec | Moderate |
| C1. KB Side Bend | 3 | 20 | 3-2-1-3 | 45 sec | High |
| C2. Halo | 3 | 15 | 5-1-1-1 | 30 sec | Moderate |
Day 2: Strength & Hypertrophy
| Exercise | Sets | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| A1. Dual KB Sumo Deadlift | 4 | 8-10 | 5-2-1-2 | 60 sec | High |
| A2. KB Floor Press | 4 | 12-15 | 3-2-1-1 | 60 sec | High |
| B1. Dual KB Reverse Lunge | 3 | 15 | 2-2-1-1 | 60 sec | High |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 30 sec | High |
| B3. KB Bicep Curl | 3 | 15 | 5-1-1-2 | 30 sec | Moderate |
Day 3: Conditioning/Cardio/Core
| Exercise | Time | Reps | Tempo | Rest | Intensity |
|---|---|---|---|---|---|
| EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 10 min | – | – | 2 min off | High |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | High |
Conclusion
The 4-week kettlebell transformation workout program is designed to help you achieve your fitness goals, whether it’s building strength, improving muscle tone, or increasing endurance. By following this program, you’ll be able to challenge yourself and push your limits, while also seeing noticeable improvements in your overall fitness level.
FAQs
Q: What is the intensity level of this workout program?
A: The intensity level of this workout program ranges from low to high, depending on the exercise and the individual’s fitness level.
Q: How often should I perform this workout program?
A: This workout program should be performed 3 times a week, with at least one day of rest in between.
Q: Can I modify the exercises if I have any injuries or limitations?
A: Yes, you can modify the exercises to suit your needs and abilities. It’s always better to err on the side of caution and listen to your body.
Q: Can I add any additional exercises to this workout program?
A: Yes, you can add any additional exercises that you feel are necessary to achieve your fitness goals. Just be sure to listen to your body and not overdo it.
Q: How will I know if I’m progressing?
A: You’ll know you’re progressing if you’re able to complete the exercises with ease, increase the weight or reps, or see noticeable improvements in your overall fitness level.
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