Physical transformation with Kettlebell and Calisthenics: I've discovered paradise
#kettlebell #kettlebells #personaltransformation #calisthenics
The experiment began in April 2023, when I started this journey of progress with my physique and fitness knowledge.
I went from having no idea how to use a kettlebell to having an intermediate-advanced level, understanding training concepts and theories, all supported by bodyweight exercises.
I leave you some training done:
Nico May 6
6 weeks until June 17
Followed by max push up and pull up reps
Here are four different workouts with the structure you provided using kettlebells and calisthenics:
*Workout 1:*
Warmup:
Turkish Get-Up Right/Left x 2
20m Kettlebell Rack Carry
5 Kneeling Bottom Up Press Right/Left
10 Kneeling Hip to Halo
10 Goblet Cossack Squat Switches
Skill and Power:
EMOM x 10 Mins:
4 Single Arm Swing
4 Single Arm Clean
4 Single Arm Snatches
4 Single Arm Push Press (5 sets each side)
Strength & Hypertrophy:
3 Sets:
A1. Hand Supported Suitcase Split Squat; 10-12/leg; rest 45 sec
A2. Kettlebell Chainsaw Row; 10-12/arm; rest 45 sec
3 Sets:
B1. Dual Kettlebell Sumo Deadlift; 10-12 reps; rest 45 sec
B2. Single Arm Kettlebell Press; 10-12/arm; rest 45 sec
Conditioning:
4 Rounds:
50 Double Unders or 25 Mountain Climbers
10 Kettlebell High Pulls
10 Kettlebell Swings
10 Goblet Squats
10 Burpees
*Workout 2:*
Warmup:
Turkish Get-Up Right/Left x 2
Windmills
5 Kneeling Bottom Up Press Right/Left
10 Kneeling Hip to Halo
10 Goblet Cossack Squat Switches
Skill and Power:
EMOM x 10 Mins:
6 Kettlebell Swings
6 Kettlebell Clean and Press
6 Kettlebell Snatches
6 Kettlebell Thrusters (3 sets each side)
Strength & Hypertrophy:
3 Sets:
A1. Goblet Squats; 12-15 reps; rest 45 sec
A2. Renegade Rows; 10-12 reps; rest 45 sec
3 Sets:
B1. Kettlebell Romanian Deadlift; 12-15 reps; rest 45 sec
B2. Push-Ups; AMRAP (As Many Reps As Possible); rest 45 sec
Conditioning:
4 Rounds:
20 Kettlebell Swings
15 Kettlebell Goblet Lunges (each leg)
10 Burpees
10 Kettlebell Russian Twists (each side)
*Workout 3:*
Warmup:
Turkish Get-Up Right/Left x 2
20m Kettlebell Rack Carry
5 Kneeling Bottom Up Press Right/Left
10 Kneeling Hip to Halo
10 Goblet Cossack Squat Switches
Skill and Power:
EMOM x 10 Mins:
5 Kettlebell Snatches (each side)
5 Kettlebell Windmills (each side)
5 Kettlebell Clean and Jerks (each side)
5 Kettlebell Turkish Get-Ups (each side)
Strength & Hypertrophy:
3 Sets:
A1. Bulgarian Split Squats; 10-12/leg; rest 45 sec
A2. Kettlebell Bent Over Rows; 10-12/arm; rest 45 sec
3 Sets:
B1. Kettlebell Goblet Squats; 12-15 reps; rest 45 sec
B2. Pike Push-Ups; AMRAP; rest 45 sec
Conditioning:
4 Rounds:
15 Kettlebell Swings
10 Kettlebell Clean and Press (each side)
10 Kettlebell Front Rack Reverse Lunges (each leg)
10 Burpees
*Workout 4:*
Warmup:
Turkish Get-Up Right/Left x 2
20m Kettlebell Rack Carry
5 Kneeling Bottom Up Press Right/Left
10 Kneeling Hip to Halo
10 Goblet Cossack Squat Switches
Skill and Power:
EMOM x 10 Mins:
5 Kettlebell High Pulls
5 Kettlebell Clean and Squat
5 Kettlebell Snatch and Press
5 Kettlebell Push Press (5 sets each side)
Strength & Hypertrophy:
3 Sets:
A1. Kettlebell Reverse Lunges; 10-12/leg; rest 45 sec
A2. Kettlebell Renegade Rows; 10-12 reps; rest 45 sec
3 Sets:
B1. Kettlebell Deadlifts; 12-15 reps; rest 45 sec
B2. Dips (using parallel bars or a sturdy elevated surface); AMRAP; rest 45 sec
Conditioning:
4 Rounds:
20 Kettlebell Swings
10 Kettlebell Push Press (each arm)
10 Kettlebell Russian Twists (each side)
10 Burpees
Monday: Leg Pull + Upper Body Push
Warm-up (10 minutes):
Kettlebell playing:
*Leg Pull:
Kettlebell Goblet Squats: 4 sets x 8-10 reps
Kettlebell Romanian Deadlifts: 3 sets x 10 reps
Kettlebell Lunges: 3 sets x 12 reps per leg
Ring-assisted Pistol Squats: 3 sets x 8 reps per leg
*Upper Body Push:
Ring Dips: 4 sets x 8-10 reps
Kettlebell Turkish Get-ups: 3 sets x 5 reps per side
Kettlebell Overhead Press: 4 sets x 8-10 rep
Ring Push-ups: 3 sets x 15 reps
Finisher:
Kettlebell Swings: 3 sets x 15-20 reps
Tuesday: Leg Push + Upper Body Pull
Warm-up (5-10 minutes):
Jump rope
*Dynamic lunges
High knees
Leg Push:
Kettlebell Front Squats: 4 sets x 8-10 reps
Kettlebell Step-Ups: 3 sets x 12 reps per leg
Kettlebell Bulgarian Split Squats: 3 sets x 10 reps per leg
Ring-assisted Single-leg Box Jumps: 3 sets x 10 reps
*Upper Body Pull:
Ring Pull-ups: 4 sets x max reps
Kettlebell Rows: 4 sets x 10 reps per arm
Kettlebell Cleans: 3 sets x 8 reps per side
*Ring Face Pulls: 3 sets x 12 reps
Finisher:
Kettlebell Turkish Get-ups: 3 sets x 3 reps per side