Kettlebell King

4-Week Kettlebell Workout Plan

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4-Week Kettlebell Workout Plan KettleBell King workout plan
author: Mark de Grasse
Mark de Grasse is the owner and editor of Mad Fit Mag and
CEO of MegaMad Industries. He is the former Chief Fitness
Officer and founder of Onnit Academy. He is also the former
owner of My Mad Methods Magazine, creator of the Fitness Is
Function Workout Series, and representative for Kettlebells
USA® and RAMfit. Learn more at http://MarkdeGrasse.com

KettleBell King workout plan

instructions & tips
The Kettlebell King Workout Plan is an advanced program
utilizing complex movements, double kettlebell exercises, and
heavy lifting.

KettleBell King workout plan

equipment & gear
If you are new to kettlebell training, start light (men should use
35lb (16kg) and women 8kg (18lb)). If you have been trained to
use kettlebells, a moderate weight should be used (men 53lb
(24kg) and women 35lb (16kg)).
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KettleBell King workout plan

workout schedule & rest days
This is a 4-week program that rotates four workouts. The first
two weeks feature 5 workout days. The second two weeks
feature 6 workout days. On rest days, light conditioning work
will prevent some soreness.

SEE ALL EXERCISES & WORKOUTS AT MADFITMAG.COM

 4-Week
4-Week Kettlebell Workout Plan Schedule
DAY # WORKOUT
1 A
2 B
WORKOUT A | UPPER BODY FOCUS
3 REST Stormbringer Kettlebell Strength Workout
4 D SET EXERCISE ROUNDS x REPS
A Double Strict Press 5 x 5 reps
5 C B Double Floor Press 5 x 10 reps
6 REST C Gorilla Clean 5 x 20 reps
D1 Goblet Squats 5 x 30 sec
7 REST
D2 Racked Sit Up 5 x 30 sec ES
8 B D3 Deadlift to Sprawl 5 x 30 sec
9 A WORKOUT B | LOWER BODY FOCUS
Lion heart Kettlebell Strength Workout
10 REST
SET EXERCISE ROUNDS x REPS
11 D A Double Front Squat 5 x 5 reps
12 C B Double Swing 5 x 10 reps
C Double Suitcase Deadlift 5 x 20 reps
13 REST
D1 Jerk 5 x 30 sec ES
14 REST D2 Clean 5 x 30 sec ES
15 A D3 Figure 8 5 x 30 sec
WORKOUT C | CORE FOCUS
16 B Core Conquerer Kettlebell Strength Workout
17 D SET EXERCISE ROUNDS x REPS
18 REST A Double Windmill 5 x 5 reps ES
B Renegade Row 5 x 10 reps
19 C C Double Overhead Sit Up 5 x 10 reps ES
20 D D1 Seesaw Press 5 x 30 sec
D2 Tactical Lunge 5 x 30 sec
21 REST
D3 Alternating Swing 5 x 30 sec
22 B
WORKOUT D | Kettlebell Conditioning
23 A Winddodger Endurance Workout
SET EXERCISE ROUNDS x REPS
24 D
A1 2-Hand Swing 5 x 10 reps
25 REST A2 Figure 8 to Hold 5 x 10 reps
26 C A3 Alternating High Pull 5 x 10 reps
A4 Alternating Clean 5 x 10 reps
27 D
A5 2-Hand Clean 5 x 10 reps
28 REST
SEE ALL EXERCISES & WORKOUTS AT MADFITMAGazine.COM
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WORKOUT APPAREL
Kettlebell Magazine
MAD Fit Mag is the number resource for Unconventional Train-
ing workouts featuring kettlebells, clubs, maces, sandbags, odd
objects, and more. MAD Fit Mag is edited and created by Mark de
Grasse, founder of My Mad Methods and former Chief Fitness Offi-
cer of the Onnit Academy.

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