Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your training and focus on efficiency, progress, and results.
With this 4-week progressive kettlebell workout, you’ll experience a structured plan that balances strength and hypertrophy with conditioning and core work. This program ensures continuous progress by progressively increasing intensity and complexity, pushing your limits while keeping your workouts varied and engaging.
4 Week Kettlebell Transformation Workout Program Guide
Tempo Key
In a tempo prescription like “3-1-1-1,” each number indicates (in seconds) how long to spend in each phase of the exercise:
First Number (Eccentric): Time spent lowering the weight.
Second Number (Pause at Bottom): Time spent holding at the bottom.
Third Number (Concentric): Time spent lifting the weight.
Fourth Number (Pause at Top): Time spent holding at the top.
Example: Tempo 3-1-1-1
3s: Lower slowly for 3 seconds.
1s: Pause at the bottom for 1 second.
1s: Lift up in 1 second.
1s: Pause at the top for 1 second.
Intensity
Low: 5 reps left in tank
Moderate: 3 reps left in tank
High: 1-2 reps left in tank
Conditioning Day
EMOM stands for “Every Minute on the Minute.” This kettlebell transformation workout utilizes this format where you start a specific exercise at the beginning of each minute and complete a set number of reps within that minute. The remaining time in the minute is used for rest before starting the next set at the top of the following minute.
LIGHTFIELD STUDIOS
The 4 Week Kettlebell Transformation Workout
Week 1
Day
Exercise
Sets
Reps
Tempo
Rest
Intensity
Day 1: Strength & Hypertrophy
A1. Tempo Goblet Squat
3
8
4-2-1-1
60 sec
Moderate
A2. Single Arm Bent Over Row
3
10-12
3-1-1-1
60 sec
Moderate
B1. Half Kneeling Overhead Bottoms Up Press
3
8-12
2-1-1-1
60 sec
Low
B2.SL RDL (Single Leg Romanian Deadlift)
3
8-10
2-1-1-1
60 sec
Low
C1. KB Side Bend
3
15-20
2-1-1-1
60 sec
Low
C2. Halo
3
8
2-1-1-1
60 sec
Low
Day 2: Strength & Hypertrophy
A1. Dual KB Sumo Deadlift
3
8-10
3-2-1-2
60 sec
Moderate
A2. KB Floor Press
3
12
2-2-1-2
60 sec
Moderate
B1. Dual KB Front Rack Reverse Lunge
3
10
2-1-1-1
60 sec
Moderate
B2. KB Pull Over
3
12
3-2-1-1
60 sec
Low
B3. KB Bicep Curl
3
15
2-1-1-1
60 sec
Low
Day 3: Conditioning/Cardio/Core
EMOM 1: 10 KB Swings + 5 KB Push-Ups
8 min
–
–
2 min off
Moderate
EMOM 2: Dual KB Farmer’s Carry (25-50 ft)
8 min
–
–
2 min off
Moderate
EMOM 3: 5 KB Clean & Press + 10 Gorilla Rows
8 min
–
–
2 min off
Moderate
Week 2
Day
Exercise
Sets
Reps
Tempo
Rest
Intensity
Day 1: Strength & Hypertrophy
A1. Tempo Goblet Squat
3
10-12
4-2-1-1
60 sec
Moderate
A2. Single Arm Bent Over Row
3
12-15
3-1-1-1
60 sec
Moderate
B1. Half Kneeling Overhead Bottoms Up Press
3
10-12
2-1-1-1
60 sec
Moderate
B2.SL RDL (Single Leg Romanian Deadlift)
3
10-12
3-1-1-1
60 sec
Low
C1. KB Side Bend
3
15-20
3-1-1-1
45 sec
Low
C2. Halo
3
10
3-1-1-1
45 sec
Low
Day 2: Strength & Hypertrophy
A1. Dual KB Sumo Deadlift
3
10-12
4-2-1-2
60 sec
Moderate
A2. KB Floor Press
3
15
2-2-1-2
60 sec
Moderate
B1. Dual KB Front Rack Reverse Lunge
3
12
2-1-1-1
60 sec
Moderate
B2. KB Pull Over
3
15
3-2-1-1
60 sec
Low
B3. KB Bicep Curl
3
15
3-1-1-1
45 sec
Low
Day 3: Conditioning/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
8 min
–
–
2 min off
High
EMOM 2: Dual KB Farmer’s Carry (30-60 ft)
8 min
–
–
2 min off
High
EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows
8 min
–
–
2 min off
High
Week 3
Day
Exercise
Sets
Reps
Tempo
Rest
Intensity
Day 1: Strength & Hypertrophy
A1. Dual KB Tempo Goblet Squat
4
6
5-2-1-1
60 sec
High
A2. Single Arm Bent Over Row
4
10
3-2-3-1
60 sec
High
B1. Half Kneeling Overhead KB Press
4
6-8
3-1-1-2
45 sec
High
B2.SL RDL (Single Leg Romanian Deadlift)
4
8-10
3-1-1-2
45 sec
Moderate
C1. KB Side Bend
3
20
3-2-1-3
45 sec
Moderate
C2. Halo
3
12
5-1-1-1
45 sec
Moderate
Day 2: Strength & Hypertrophy
A1. Dual KB Sumo Deadlift
4
6
5-2-1-2
60 sec
High
A2. KB Floor Press
4
10
3-2-1-1
60 sec
High
B1. Dual KB Reverse Lunge
3
12
2-2-1-1
60 sec
Moderate
B2. KB Pull Over
3
15
3-2-1-1
45 sec
Moderate
B3. KB Bicep Curl
3
15
4-1-1-2
45 sec
Moderate
Day 3: Conditioning/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
10 min
–
–
2 min off
Moderate
EMOM 2: Dual KB Farmer’s Carry (30-60 ft)
10 min
–
–
2 min off
Moderate
EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows
10 min
–
–
2 min off
Moderate
Week 4
Day
Exercise
Sets
Reps
Tempo
Rest
Intensity
Day 1: Strength & Hypertrophy
A1. Dual KB Tempo Goblet Squat
4
8
5-2-1-1
60 sec
High
A2. Single Arm Bent Over Row
4
10-12
3-2-3-1
45 sec
High
B1. Half Kneeling Overhead KB Press
4
8-12
3-1-1-2
45 sec
High
B2.SL RDL (Single Leg Romanian Deadlift)
4
10-12
3-1-1-2
45 sec
Moderate
C1. KB Side Bend
3
20
3-2-1-3
45 sec
High
C2. Halo
3
15
5-1-1-1
30 sec
Moderate
Day 2: Strength & Hypertrophy
A1. Dual KB Sumo Deadlift
4
8-10
5-2-1-2
60 sec
High
A2. KB Floor Press
4
12-15
3-2-1-1
60 sec
High
B1. Dual KB Reverse Lunge
3
15
2-2-1-1
60 sec
High
B2. KB Pull Over
3
15
3-2-1-1
30 sec
High
B3. KB Bicep Curl
3
15
5-1-1-2
30 sec
Moderate
Day 3: Conditioning/Cardio/Core
EMOM 1: 12 KB Swings + 6 KB Push-Ups
10 min
–
–
2 min off
High
EMOM 2: Dual KB Farmer’s Carry (30-60 ft)
10 min
–
–
2 min off
High
EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows
10 min
–
–
2 min off
High
