4 Week Kettlebell Transformation Workout

[EG News]

Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your training and focus on efficiency, progress, and results.

With this 4-week progressive kettlebell workout, you’ll experience a structured plan that balances strength and hypertrophy with conditioning and core work. This program ensures continuous progress by progressively increasing intensity and complexity, pushing your limits while keeping your workouts varied and engaging.



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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.

Example: Tempo 3-1-1-1

• 3s: Lower slowly for 3 seconds.
• 1s: Pause at the bottom for 1 second.
• 1s: Lift up in 1 second.
• 1s: Pause at the top for 1 second.

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.


LIGHTFIELD STUDIOS

The 4 Week Kettlebell Transformation Workout​

Week 1​

Day	Exercise	Sets	Reps	Tempo	Rest	Intensity
Day 1: Strength & Hypertrophy	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	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	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	Exercise	Sets	Reps	Tempo	Rest	Intensity
Day 1: Strength & Hypertrophy	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	A1. Dual KB Sumo Deadlift	3	10-12	4-2-1-2	60 sec	Moderate
A2. KB Floor Press	3	15	2-2-1-2	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	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	Exercise	Sets	Reps	Tempo	Rest	Intensity
Day 1: Strength & Hypertrophy	A1. Dual KB Tempo Goblet Squat	4	6	5-2-1-1	60 sec	High
A2. Single Arm Bent Over Row	4	10	3-2-3-1	60 sec	High
B1. Half Kneeling Overhead KB Press	4	6-8	3-1-1-2	45 sec	High
B2.SL RDL (Single Leg Romanian Deadlift)	4	8-10	3-1-1-2	45 sec	Moderate
C1. KB Side Bend	3	20	3-2-1-3	45 sec	Moderate
C2. Halo	3	12	5-1-1-1	45 sec	Moderate
Day 2: Strength & Hypertrophy	A1. Dual KB Sumo Deadlift	4	6	5-2-1-2	60 sec	High
A2. KB Floor Press	4	10	3-2-1-1	60 sec	High
B1. Dual KB Reverse Lunge	3	12	2-2-1-1	60 sec	Moderate
B2. KB Pull Over	3	15	3-2-1-1	45 sec	Moderate
B3. KB Bicep Curl	3	15	4-1-1-2	45 sec	Moderate
Day 3: Conditioning/Cardio/Core	EMOM 1: 12 KB Swings + 6 KB Push-Ups	10 min	–	–	2 min off	Moderate
EMOM 2: Dual KB Farmer’s Carry (30-60 ft)	10 min	–	–	2 min off	Moderate
EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows	10 min	–	–	2 min off	Moderate

Week 4​

Day	Exercise	Sets	Reps	Tempo	Rest	Intensity
Day 1: Strength & Hypertrophy	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	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	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

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