Strength, Coordination, and Power With Kettlebells

Care for your joints while increasing strength, coordination, and power with this 12-week cycle of kettlebell workouts from coach Dini Leopoldo.

Week 1, Workout 1

Joint mobility/Primal Move

2×30 sec swings
2×10 around the world
2×5 halos

3×6 double KB squats
3×6 double KB military press
3×8 good morning stretch

5×10 snatches L/R

3×30 sec pullover crunches

Stretch

Week 1, Workout 2

Joint mobility/Primal Move

5×20 sec jumping rope with 10 sec rests between

3×3 windmills L/R
3×10 double KB lunges (5 per side)
3×5 overhead squats

4×4 double KB push press

4×8 pullover sit ups
4×12 box jump
4×20 sec planks

Stretch

Find demonstration videos of most exercises on the YouTube playlist.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Workout 1

Joint mobility/Primal Move

3×30 sec Scorpions
3×20 sec Air squats

5×3-5 Double bells squats
5×3 Sitting military press (double bells)

3×12 Burpees
3×12 Snatches (6 per side)
3×12 Push press
3×12 V – ups

Week 2, Workout 2

Joint mobility/Primal Move

5×20 sec Hand to hand swings
5×10 sec rest

5×5 Single leg deadlifts L/R
5×5 Snatches per side

3×5 Back lunges with rotation per side

3×10 Jump lunges R/L
3×15 Push ups
3×10 Burpees

3×20 sec Side crunches per side
3×20 Regular crunches

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 3, Workout 1

Joint mobility/Primal Move

3×20 sec planks

50 swings, 10 bodyweight squats

40 swings, 20 bodyweight squats

30 swings, 30 bodyweight squats

20 swings, 40 bodyweight squats

40 swings, 50 bodyweight squats

3×3 get ups per side

4×5 double bells cleans

4×5 double bells squats

4×10 push ups

3×20 sec pullover crunches

Stretch

Week 3, Workout 2

Joint mobility/Primal Move

3×20 seconds side planks, per side

6×10 swings

3×8 rack lunges, per side

3×8 bear crawls, per side

6-9-12 burpees

6-9-12 push ups
6-9-12 jump squats

3×30 seconds side crunches, per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 4, Workout 1

Joint mobility/Primal Move

3×30 seconds hand-to-hand swings
3×5 halos per side

3×5 get ups

3×6 goblet squats
3×4 sitting military press

10-9-8-7-6-5- burpees
6×20 v-ups

Stretch

Week 4, Workout 2

Joint mobility/Primal Move

3×15 air squats
3×10 diamond kettlebell push ups
3×5 lunges per side (bodyweight)

4×8 double kettlebell deadlifts
4×8 triceps extensions
4×8 double kettlebell clean

4×5 pullover sit ups
4×20 seconds Russian twist

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 5, Workout 1

Joint mobility/Primal Move

8×20 sec jumping rope
8×10 sec rest

10-9-8-7-6-5-4-3-2-1-sec snatches (L/R)

4×6 sumo squats
4x6double cleans
4×3 double press

3×10 pikes( TRX or stability ball)
3×20 sec knee tucks

Stretch

Week 5, Workout 2

Joint mobility/Primal Move

3×10 bodyweight squats

3×10 push ups
3×10 swings

5×5 double dead lifts
5×5 double high pulls
5×5 bridge press (with 2 kettlebells)

5×20 butterfly sit ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 6, Workout 1

Joint mobility/Primal Move

2×30 second swings

2×10 around the world
2×5 halos

3×6 double squats

3×6 double military press
3×8 good morning stretch

4×10 burpees

4×10 push ups

5×5 pullover crunches

Stretch

Week 6, Workout 2

Joint mobility/Primal Move

3×20 second planks

3×1 bodyweight windmills

3×3 windmills L/R

3×3 Turkish get ups

4×4 2 kettlebell push press

4×8 pullover sit ups
4×12 jump squats

4×20 second v-ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 7, Workout 1

Joint mobility/Primal Move

3×20 bench dips
3×20 seconds air squats

5×10 triceps extensions

5×3-5 double kettlebell squats
5×3 sitting military press (double kettlebell)

3×12 burpees

3×12 snatches (6 per side)
3×12 push press
3×12 pullover crunches

Week 7, Workout 2

Joint mobility/Primal Move

3×30 seconds bodyweight bear crawl

5×5 single leg dead lifts L/R

5×5 snatches per side

3×5 reverse lunges with rotation per side

3×10 double kettlebell swings

3×10 jumping lunges L/R
3×15 push ups

3×5 pullover crunches

3×20 seconds side crunches per side

Click on the number below that corresponds to the week of training you’re in.

Week 8, Workout 1

Joint mobility/Primal Move

3×5 bodyweight lunges

3x5side lunges, per side
3×5 push ups

4-3-2-1 get ups, per side

4×5 double kettlebell cleans
4×10 burpees
4×15 v-ups with light kettlebell

Stretch

Week 8, Workout 2

Joint mobility/Primal Move

8×20 second swings

8×10 second rest

3×5 double kettlebell squats
3×5 see saw presses, per side

6-9-12 burpees
6-9-12 push ups
6-9-12 jump squats

3×30 second side crunches, per side

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 9, Workout 1

Joint mobility/Primal Move

2×20 second planks
2×20 second side planks per side

3×5 get ups

3×8 goblet squats
3×4 sitting military press, per side

4×5 pull over sit ups

Stretch

Week 9, Workout 2

Joint mobility/Primal Move

2×10 scorpions, per side
2×10 overhead squats
2×10 dips

3×20 swings
3×5 halos, per side

4×8 double kettlebell dead lifts
4×8 double kettlebell clean
4×8 diamond kettlebell push ups

6×20 sec Russian twist
6×20 sec butterfly sit ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 10, Workout 1

Joint mobility/Primal Move

4×15 swings

4×10 around the world

4×5 tall kneeling halos

3×10 snatches (L/R)

4×5 double kettlebell rack quats
4×4 double press
4×3 double cleans

3×20 pullover crunches
3×20 second knee tucks

Stretch

Week 10, Workout 2

Joint mobility/Primal Move

2×10 bodyweight squats

2×10 push ups
2×10 swings

3×5 windmills per side

5×5 double deadlifts
5×5 double high pulls
5×5 bridge press

5×20 secs planks

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 11, Workout 1

Joint mobility/Primal Move

2×30 seconds hand to hand swings
2×30 seconds cross side push ups

3×6 double squats
3×6 double military press
3×8 good morning stretch

4×10 burpees
4×10 jump lunges

5×5 pullover sit ups

Stretch

Week 11, Workout 2

Joint mobility/Primal Move

3×20 seconds elbow planks
3×20 seconds elbow-to-the-knee planks

3×3-2×2-1x1Turkish get ups

4×12 push press
4×8 snatches per side
4×6 burpees

4×20 seconds v-ups

Stretch

Click on the number below that corresponds to the week of training you’re in.

Week 12, Workout 1

Joint mobility/Primal Move

3×20 bench dips
3×20 seconds air squats

3×12 burpees
3×12 double kettlebell high pull
3×12 push press
3×12 pullover crunches

5×10 triceps extension
5×3-5 rack squats per side
5×30 sec double kettlebell farmer’s walk

3×30 seconds Russian twist

Week 12, Workout 2

Joint mobility/Primal Move

2×5 bodyweight lunges per side
2×10 push ups
2×10 bodyweight squats

5×10 snatches per side

3×10 burpees
3×5 pull ups

5-5-3-3-1-1 goblet squats

3×20 seconds side planks per side

Stretch

Click on the number below that corresponds to the week of training you’re in.