Kettlebell Transformation Workout
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.
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 minutes off | Moderate |
| EMOM 2: Dual KB Farmer’s Carry (25-50 ft) | 8 min | – | – | 2 minutes off | Moderate | |
| EMOM 3: 5 KB Clean & Press + 10 Gorilla Rows | 8 min | – | – | 2 minutes 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 minutes off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 8 min | – | – | 2 minutes off | High | |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 8 min | – | – | 2 minutes 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 | 10-12 | 3-2-3-1 | 60 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 | 8-12 | 3-1-1-2 | 45 sec | Moderate |
Week 4
| Day | Exercise | Sets | Reps | Tempo | Rest | Intensity |