Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner.
Exercise at your own risk – Consult your doctor before taking up a new exercise protocol.
Equipment – kettlebell, resistance band.
Include a warm up before each workout – for example:
- Bodyweight squats x 30
- Arm circles x 20
- Neck “no’s” and “yes’s (nods) x 10 each
Week 1-2
Day 1: Full Body Strength
Bodyweight Squats153
Kettlebell Deadlift (Moderate)123
Resistance Band Row123
Push-Ups (Spiderman Push-Ups for higher resistance)103
Plank Hold30 seconds3
Glute Bridge153
Day 2: Lower Body Focus
Kettlebell Goblet Squat (Light)123
Resistance Band Lateral Walk10 steps each side3
Bulgarian Split Squat (Bodyweight)10 each leg3
Kettlebell Deadlift (Heavy)103
Calf Raises153
Wall Sit30 seconds3
Day 3: Upper Body & Core
Resistance Band Shoulder Press123
Push-Ups (Incline or Knee Push-Ups)103
Kettlebell Row (Moderate)10 each side3
Resistance Band Lat Pulldown123
Russian Twists (Bodyweight)20 (10 each side)3
Side Plank Hold20 seconds each side3
Week 3-4
Day 1: Full Body Strength
Bodyweight Squats204
Kettlebell Deadlift (Moderate)154
Resistance Band Row154
Push-Ups124
Plank Hold40 seconds3
Glute Bridge (Resistance Band)203
Day 2: Lower Body Focus
Kettlebell Goblet Squat (Moderate)154
Resistance Band Lateral Walk12 steps each side4
Bulgarian Split Squat (Bodyweight)12 each leg4
Kettlebell Deadlift (Heavy)124
Calf Raises204
Wall Sit40 seconds3
Day 3: Upper Body & Core
Resistance Band Shoulder Press154
Push-Ups124
Kettlebell Row (Heavy)12 each side4
Resistance Band Lat Pulldown154
Russian Twists (Bodyweight)30 (15 each side)3
Side Plank Hold30 seconds each side3
Week 5-6
Day 1: Full Body Strength
Bodyweight Squats254
Kettlebell Deadlift (Heavy)154
Resistance Band Row204
Push-Ups154
Plank Hold60 seconds3
Glute Bridge (Resistance Band)254
Day 2: Lower Body Focus
Kettlebell Goblet Squat (Heavy)204
Resistance Band Lateral Walk15 steps each side4
Bulgarian Split Squat (Kettlebell)15 each leg4
Kettlebell Deadlift (Heavy)154
Calf Raises254
Wall Sit60 seconds3
Day 3: Upper Body & Core
Resistance Band Shoulder Press204
Push-Ups154
Kettlebell Row (Heavy)15 each side4
Resistance Band Lat Pulldown204
Russian Twists (Kettlebell)40 (20 each side)3
Side Plank Hold40 seconds each side3
Download pdf:
6 Week Home Workout PlanDownload
