Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
Are you looking to add a dynamic and effective workout routine to your fitness regimen? Look no further than our 4-day kettlebell workout plan!
Kettlebells are a versatile and powerful tool that can help you build strength, improve cardiovascular fitness, and enhance flexibility—all in one compact piece of equipment.
Whether you're a seasoned fitness enthusiast or just starting your journey, this program is designed to challenge you and get you sweating. We've created an effective four-day split that will hit your entire body twice a week. Grab your kettlebell, and let's get started on the path to a stronger, fitter you!
Things to know before starting
Starting a kettlebell workout journey can be incredibly rewarding, offering several benefits, such as improved strength, endurance, and flexibility. However, before you dive in, here are some tips for success:
1. Understanding the Basics:
- Form and Technique: Proper form is crucial to avoid injury and maximize effectiveness. Focus on mastering the basic movements before advancing to more complex exercises.
- Grip: The way you hold the kettlebell can impact your workout. Ensure a firm grip but avoid holding it too tightly, which can cause unnecessary strain on your wrists and forearms.
2. Choosing the Right Weight:
- Start Light: If you're new to kettlebells, begin with a lighter weight to build your confidence and technique. For most beginners, a 10-15 lb kettlebell for women and a 15-25 lb kettlebell for men is a good starting point.
- Progress Gradually: As you become more comfortable and your strength increases, gradually move to heavier weights. It's essential to challenge yourself, but not at the expense of proper form.
3. Warm-Up and Cool Down:
- Dynamic Warm-Up: Engage in a dynamic warm-up to prepare your muscles and joints for the workout. This can include exercises like leg swings, arm circles, and hip openers.
- Cool Down: Post-workout stretching is vital for recovery. Focus on stretching the muscles you worked during the session, particularly your hips, hamstrings, and shoulders.
4. Focus on Core Engagement:
- Core Stability: Many kettlebell exercises require a strong core for stability. Engage your core muscles throughout your workout to maintain balance and protect your lower back.
- Breathing: Proper breathing techniques can enhance your performance. Exhale during the exertion phase of the exercise (swinging the kettlebell up) and inhale during the relaxation phase (lowering it back down).
5. Listening to Your Body:
- Avoid Overtraining: It's easy to get excited and push too hard, especially when starting. Pay attention to your body’s signals and avoid overtraining. It’s normal to be fatigued after a workout, but you shouldn’t feel like you never recover in between sessions.
- Rest and Recovery: Incorporate rest days into your routine to allow your muscles to recover and grow. Adequate sleep and nutrition also play significant roles in your overall progress.
The 4-Day KB Workout Routine
Now that you have some basic training principles down, let’s get to the workout!
Day 1: Lower Body & Core
Warm-up (5-10 minutes):
- Jumping jacks
- Bodyweight squats
- Hip circles
Workout:
|
Exercise |
Sets |
Reps |
Rest (per set) |
|
Goblet Squats |
3 |
12 reps |
60 seconds |
|
Kettlebell Deadlifts |
3 |
12 reps |
60 seconds |
|
Lunges |
3 |
10 reps per leg |
60 seconds |
|
Kettlebell Swings |
3 |
15 reps |
60 seconds |
|
Russian Twists |
3 |
20 reps (10 each side) |
60 seconds |
|
Plank |
3 |
30 seconds |
60 seconds |
Cool Down (5-10 minutes):
- Stretching
- Make sure to adequately stretch your hamstrings and hip flexors
Day 2: Upper Body
Warm-up (5-10 minutes):
- Arm circles
- Shoulder shrugs
- Light jogging in place
Workout:
|
Exercise |
Sets |
Reps |
Rest (per set) |
|
Kettlebell Press (Single Arm) |
3 |
10 reps per arm |
60 seconds |
|
Bent Over Rows |
3 |
12 reps per arm |
60 seconds |
|
Kettlebell Floor Press |
3 |
12 reps |
60 seconds |
|
Kettlebell Upright Rows |
3 |
12 reps |
60 seconds |
|
Tricep Extensions (Single Arm) |
3 |
12 reps per arm |
60 seconds |
|
Bicep Curls |
3 |
15 reps |
60 seconds |
Cool Down (5-10 minutes):
- Stretching
Day 3: Cardio & Core
Warm-up (5-10 minutes):
- High knees
- Butt kicks
- Torso twists
Workout:
|
Exercise |
Sets |
Reps |
Rest (per set) |
|
Kettlebell Swings |
3 |
20 reps |
60 seconds |
|
Kettlebell High Pulls |
3 |
15 reps |
60 seconds |
|
Mountain Climbers |
3 |
30 seconds |
60 seconds |
|
Kettlebell Windmills |
3 |
10 reps per side |
60 seconds |
|
Sit-ups with Kettlebell |
3 |
15 reps |
60 seconds |
|
Leg Raises |
3 |
15 reps |
60 seconds |
Cool Down (5-10 minutes):
- Stretching
- Hip flexor stretch
- Lower back stretch
Day 4: Full Body
Warm-up (5-10 minutes):
- Jump rope
- Dynamic stretches
- Arm swings
Workout:
|
Exercise |
Sets |
Reps |
Rest (per set) |
|
Kettlebell Clean and Press |
3 |
10 reps per side |
60 seconds |
|
Goblet Squat to Press |
3 |
12 reps |
60 seconds |
|
Kettlebell Snatch (Single Arm) |
3 |
10 reps per arm |
60 seconds |
|
Kettlebell Turkish Get-up |
3 |
5 reps per side |
60 seconds |
|
Kettlebell Figure 8s |
3 |
15 reps |
60 seconds |
|
Russian Twists |
3 |
20 reps (10 each side) |
60 seconds |
Cool Down (5-10 minutes):
- Stretching
- Full body stretch
- Deep breathing exercises
Wrap-Up
There you have it, a 4-day kettlebell split that hits your entire body. Whether you're aiming for increased muscle tone, improved cardiovascular health, or better athletic performance, this program has laid a solid foundation for your fitness journey. Stay committed, stay strong, and continue to challenge yourself with new goals. Your dedication today sets the stage for a healthier, stronger tomorrow. Keep swinging and growing!
Related: 3-Day Kettlebell Workout Plan
Need help with exercise technique? Master kettlebell exercises with our Kettlebell Training Guide!
Tyler DiGiovanni
Author