Kettlebell Warrior
Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.
Explosive power development
Superior conditioning
Functional movement mastery
Minimal space needed
Program Details
Who Is This For?
Suitable for all fitness levels
Week 1
Swing Day
Kettlebell swing variations and conditioning
35 min6 exercises
Kettlebell Swings
5 sets × 20 reps · Rest 60 sec
Goblet Squats
3 sets × 12 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 10 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 20 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 2
Swing Day
Kettlebell swing variations and conditioning (Progressive Week 2)
35 min6 exercises
Kettlebell Swings
5 sets × 21 reps · Rest 60 sec
Goblet Squats
3 sets × 13 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 11 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Progressive Week 2)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Progressive Week 2)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 21 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 3
Swing Day
Kettlebell swing variations and conditioning (Progressive Week 3)
35 min6 exercises
Kettlebell Swings
5 sets × 22 reps · Rest 60 sec
Goblet Squats
3 sets × 14 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 12 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Progressive Week 3)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Progressive Week 3)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 22 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 4
Swing Day
Kettlebell swing variations and conditioning (Progressive Week 4)
35 min6 exercises
Kettlebell Swings
5 sets × 22 reps · Rest 60 sec
Goblet Squats
3 sets × 14 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 12 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Progressive Week 4)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Progressive Week 4)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 22 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 5
Swing Day
Kettlebell swing variations and conditioning (Deload Week - Focus on form)
35 min6 exercises
Kettlebell Swings
5 sets × 22 reps · Rest 60 sec
Goblet Squats
3 sets × 14 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 12 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Deload Week - Focus on form)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Deload Week - Focus on form)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 22 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 6
Swing Day
Kettlebell swing variations and conditioning (Intensification Phase - Week 1/3)
35 min6 exercises
Kettlebell Swings
5 sets × 19 reps · Rest 60 sec
Goblet Squats
3 sets × 11 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 9 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Intensification Phase - Week 1/3)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Intensification Phase - Week 1/3)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 19 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 7
Swing Day
Kettlebell swing variations and conditioning (Intensification Phase - Week 2/3)
35 min6 exercises
Kettlebell Swings
5 sets × 18 reps · Rest 60 sec
Goblet Squats
3 sets × 10 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 8 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Intensification Phase - Week 2/3)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Intensification Phase - Week 2/3)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 18 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day
Week 8
Swing Day
Kettlebell swing variations and conditioning (Intensification Phase - Week 3/3)
35 min6 exercises
Kettlebell Swings
5 sets × 17 reps · Rest 60 sec
Goblet Squats
3 sets × 9 reps · Rest 60 sec
Single Arm Swings
3 sets × 10 each · Rest 60 sec
Kettlebell Deadlifts
3 sets × 7 reps · Rest 60 sec
Kettlebell Halos
2 sets × 10 each · Rest 30 sec
Kettlebell Figure 8s
2 sets × 20 total · Rest 30 sec
Press Day
Upper body strength with kettlebells (Intensification Phase - Week 3/3)
40 min6 exercises
Kettlebell Clean & Press
4 sets × 8 each · Rest 90 sec
Kettlebell Rows
4 sets × 10 each · Rest 60 sec
Kettlebell Floor Press
3 sets × 10 each · Rest 60 sec
Kettlebell Windmill
2 sets × 5 each · Rest 60 sec
Turkish Get-ups
2 sets × 3 each · Rest 90 sec
Kettlebell High Pulls
3 sets × 10 each · Rest 60 sec
Complex Day
Flow through kettlebell complexes (Intensification Phase - Week 3/3)
30 min5 exercises
KB Complex: Swing-Clean-Press
4 sets × 5 each arm · Rest 90 sec
Kettlebell Snatches
4 sets × 8 each · Rest 90 sec
Kettlebell Lunges
3 sets × 8 each · Rest 60 sec
Kettlebell Russian Twists
3 sets × 17 reps · Rest 30 sec
Kettlebell Swings Finisher
100 total
Rest Day
Rest Day
Rest Day
Rest Day