Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner.
Exercise at your own risk – Consult your doctor before taking up a new exercise protocol.
Equipment – kettlebell, resistance band.
Include a warm up before each workout – for example:
- Bodyweight squats x 30
- Arm circles x 20
- Neck “no’s” and “yes’s (nods) x 10 each
Week 1-2
Day 1: Full Body Strength
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Bodyweight Squats | 15 | 3 |
| Kettlebell Deadlift (Moderate) | 12 | 3 |
| Resistance Band Row | 12 | 3 |
| Push-Ups (Spiderman Push-Ups for higher resistance) | 10 | 3 |
| Plank Hold | 30 seconds | 3 |
| Glute Bridge | 15 | 3 |
Day 2: Lower Body Focus
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Kettlebell Goblet Squat (Light) | 12 | 3 |
| Resistance Band Lateral Walk | 10 steps each side | 3 |
| Bulgarian Split Squat (Bodyweight) | 10 each leg | 3 |
| Kettlebell Deadlift (Heavy) | 10 | 3 |
| Calf Raises | 15 | 3 |
| Wall Sit | 30 seconds | 3 |
Day 3: Upper Body & Core
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Resistance Band Shoulder Press | 12 | 3 |
| Push-Ups (Incline or Knee Push-Ups) | 10 | 3 |
| Kettlebell Row (Moderate) | 10 each side | 3 |
| Resistance Band Lat Pulldown | 12 | 3 |
| Russian Twists (Bodyweight) | 20 (10 each side) | 3 |
| Side Plank Hold | 20 seconds each side | 3 |
Week 3-4
Day 1: Full Body Strength
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Bodyweight Squats | 20 | 4 |
| Kettlebell Deadlift (Moderate) | 15 | 4 |
| Resistance Band Row | 15 | 4 |
| Push-Ups | 12 | 4 |
| Plank Hold | 40 seconds | 3 |
| Glute Bridge (Resistance Band) | 20 | 3 |
Day 2: Lower Body Focus
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Kettlebell Goblet Squat (Moderate) | 15 | 4 |
| Resistance Band Lateral Walk | 12 steps each side | 4 |
| Bulgarian Split Squat (Bodyweight) | 12 each leg | 4 |
| Kettlebell Deadlift (Heavy) | 12 | 4 |
| Calf Raises | 20 | 4 |
| Wall Sit | 40 seconds | 3 |
Day 3: Upper Body & Core
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Resistance Band Shoulder Press | 15 | 4 |
| Push-Ups | 12 | 4 |
| Kettlebell Row (Heavy) | 12 each side | 4 |
| Resistance Band Lat Pulldown | 15 | 4 |
| Russian Twists (Bodyweight) | 30 (15 each side) | 3 |
| Side Plank Hold | 30 seconds each side | 3 |
Week 5-6
Day 1: Full Body Strength
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Bodyweight Squats | 25 | 4 |
| Kettlebell Deadlift (Heavy) | 15 | 4 |
| Resistance Band Row | 20 | 4 |
| Push-Ups | 15 | 4 |
| Plank Hold | 60 seconds | 3 |
| Glute Bridge (Resistance Band) | 25 | 4 |
Day 2: Lower Body Focus
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Kettlebell Goblet Squat (Heavy) | 20 | 4 |
| Resistance Band Lateral Walk | 15 steps each side | 4 |
| Bulgarian Split Squat (Kettlebell) | 15 each leg | 4 |
| Kettlebell Deadlift (Heavy) | 15 | 4 |
| Calf Raises | 25 | 4 |
| Wall Sit | 60 seconds | 3 |
Day 3: Upper Body & Core
| Exercise | Repetitions/Time | Sets |
|---|---|---|
| Resistance Band Shoulder Press | 20 | 4 |
| Push-Ups | 15 | 4 |
| Kettlebell Row (Heavy) | 15 each side | 4 |
| Resistance Band Lat Pulldown | 20 | 4 |
| Russian Twists (Kettlebell) | 40 (20 each side) | 3 |
| Side Plank Hold | 40 seconds each side | 3 |
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