Kettlebell Workout: Cycle 11, Week 3

This cycle of kettlebell workouts focuses on increasing coordination, explosive power, core strength, and overall conditioning while protecting joint mobility.

Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

Week 3, Day 1

Joint mobility/Primal Move

2×15 hand-to-hand swings
2×10 push ups
2×5 bodyweight lunges, per side

3×10 biceps curls
3×10 triceps extensions
3×5 back lunges with rotation, per side

3×12 burpees
3×12 push press
3×12 squats with shoulder rows
3×12 pullover crunches

5×30 seconds double kettlebell farmer’s walk
5×20 crunches


Week 3, Day 2

Joint mobility/Primal Move

3×2 bodyweight Turkish get ups
3×10 push press

5 min Turkish get ups, alternating sides

3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

4×10 good morning stretch

3×20 seconds bicycles
3×20 seconds high planks


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