Joint Safe Strength and Conditioning With Kettlebells

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

Week 1, Day 1

4×25 side step swings
4×5 halos per side

3×3 get ups per side

4×5 double kettlebell high pulls
4×5 double kettlebell squats

3×10 burpees
3×15 v-ups with light kettlebell

Stretch

Week 1, Day 2

3×20 seconds elbow planks
3×20 seconds hands planks

5×5 double kettlebell cleans
5×5 double kettlebell deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups

Week 1, Day 1

4×25 side step swings
4×5 halos per side

3×3 get ups per side

4×5 double kettlebell high pulls
4×5 double kettlebell squats

3×10 burpees
3×15 v-ups with light kettlebell

Stretch

Week 1, Day 2

3×20 seconds elbow planks
3×20 seconds hands planks

5×5 double kettlebell cleans
5×5 double kettlebell deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 butterfly sit ups

3×30 seconds Russian twist

Stretch

Video Demonstrations:

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

Week 2, Day 1

2×10 air squats
2×15 push ups

1-2-3 windmills per side
1-2-3 get ups per side

3×5 goblet squats
3×5 sitting military press per side

4×5 pullover crunches

Stretch

Week 2, Day 2

Joint mobility/Primal Move

2×15 overhead squats
2×10 around the world
2×5 halos per side

5×20 swings
5×3 pull ups

3×10 double kettlebell deadlifts
3×8 double kettlebell clean
3×6 diamond kettlebell push ups

3×20 seconds side planks per side

Stretch

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

Week 3, Day 1

4×15 swings
4×10 around the world
4×5 push ups

3×10 snatches (L/R)

4x5double bell rack quats
4×4 double sitting military press
4×3 double cleans

3×20 v-ups

Stretch

Week 3, Day 2

2×10 bodyweight squats
2×10 halos
2×10 swings

3×5 windmills per side

5×5 single leg deadlift
5×5 double KB high pulls

3×3 windmills

5×20 seconds plank

Stretch

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

Week 4, Day 1

5×20 sec jumping rope

5×10 sec rest

3×6 goblet squats
3×6 military press per side

4×10 burpees
4×10 jump squats

3×30 sec Russian twist

Stretch

Week 4, Day 2

2×10 push ups

2×10 lunges per side
2×25 swings

3×3-2×2-1x1Turkish get ups

5×10 snatches per side

5×20 side crunches per side
5×20 pullover crunches

Stretch

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

Week 5, Day 1

3×20 bench dips
3×20 sec air squats

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

5×10 triceps extension
5×5 squats and curls
5×30 sec double KB farmer’s walk

3×30 sec v-ups

Week 5, Day 2

2×10 hand to hand swings

2×10 push ups
2×10 bodyweight squats

3×25 jump squats

3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

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

3×20 sec side planks per side

3×20 sec planks touching the KB

Stretch

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

Week 6, Day 1

3×10 swings

3×10 push ups

3-2-1 get ups per side

4×5 double high pulls
4×5 double squats

3×20 sec planks

Week 6, Day 2

3×3 bodyweight windmills
3×1 minute jumping rope

3×3 windmills

5×5 double cleans
5×5 double deadlifts

6-9-12 burpees
6-9-12 push ups
6-9-12 pullover sit ups

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

Week 7, Day 1

2×10 air squats

2×15 dips

5 get ups per side

3×5 goblet squats
3×5 sitting military press per side
3×10 triceps extension

4×25 pullover crunches

Week 7, Day 2

2×15 swings

2×10 around the world
2×5 halos per side

5×20 swings
5×10 push ups

3×10 double jettlebell deadlift
3×8 double kettlebell clean
3×6 pull up

3×20 sec Russian twist

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

Week 8, Day 1

4×10 one hand swings (2 sets per side)
4×20 sec planks (touching kettlebell)

6×8 snatches (L/R)

4x5double deadlifts
4×4 double rows
4×3 double cleans

3×20 v-ups
3×20 sec bicycles

Stretch

Week 8, Day 2

2×10 bodyweight squats
2×10 swings
2×5 halos per side

3×5 windmills per side

5×5 double squats
5x5double high pulls

5×20 sec high planks

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

Week 9, Day 1

2×30 sec hand to hand swings

2×30 sec halos alternating sides

3×1 Turkish get ups per side

3×6 goblet squats
3×3 sitting military press per side

3×20 pullover crunches

Stretch

Week 9, Day 2

2×10 push ups
2×10 lunges per side (bodyweight only)
2×25 swings

3×3-2×2-1×1 wind mills

5×5 snatches per side
5×10 push press

5×20 side crunches per side
5×5 pullover sit ups

Stretch

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

Week 10, Day 1

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

3×10 biceps curls
3×10 triceps extensions
3×10 underneath lunges (5 per side)

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

5×30 sec double kettlebell farmers walk

Week 10, Day 2

2×15 swings

2×7 halos

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

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

3×20 sec bicycles
3×20 sec high planks

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

Week 11, Day 1

3×10 body weight squats

3×10 push ups
3×10 swings ( hand to hand)

3×3 sitting military press
3×5 overhead squats

3×10 push press
3×10 high pulls, per side

3×20 seconds butterfly sit ups

Stretch

Week 11, Day 2

3×20 sec planks

3×20 sec swings

3×3 Turkish get ups
2×2 Turkish get ups
1×1 Turkish get ups

5×5 double cleans
5×5 double deadlifts

Stretch

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

Week 12, Day 1

2×10 scorpions
2×1 planks, touching shoulders

3×5 windmills

3×5 goblet squats
3×8 single arm rows, per side

5 rounds:

  • 20 seconds snatches
  • 10 secs rest

4×25 pull over crunches

Stretch

Week 12, Day 2

2×10 lunges, per side
2×10 around the world
2×5 halos, per side

5×20 swings
5×10 push ups

3×10 double kettlebell deadlift
3×8 double kettlebell clean
3×6 pull ups

3×20 sec side crunches
3×20 sec v-ups

Stretch

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