This 6 week kettlebell training program delivers on the most sought after fitness goals; burn fat and build muscle in as little time as possible.
With a kettlebell in hand, and this training plan as your guide, you can quickly transform your body and improve upon your current level of fitness. You can use this free six week training plan to workout at home, on your schedule, no fancy gym equipment or pricey membership required.
And you can get a pdf version of this 6 week kettlebell training plan and other training plans here.
Workouts will take about 45 minutes. Some will be a little shorter – think 30 minutes – others will go a little longer; about an hour.
During weeks 1-3 you will train three days during the week. Ideally this will take place on Monday, Wednesday, Friday. However, you are free to structure your training days to accommodate you schedule.
During weeks 5 and 6 you will train four days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.
For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.
If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can.
If you don’t know how to perform an exercise or are not sure what it is reference the video library here: thehybridathlete.com/videos. If you can not find the exercise there, you can always search our YouTube channel, send us an email or text us. Please visit the contact page for more details.
You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.