The Kettlebell and Bodyweight Training Program [PDF Plan]

You can make serious progress by combining kettlebell exercises and calisthenics.

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When we’re forced to think about our approach to fitness differently, we adapt to what we have.

For some of us, that’s not a whole lot. Not everyone can afford a fancy home gym.

But bodyweight training doesn’t get the attention it deserves and that’s because no one can make big money off of you if you’re hammering out sets of push-ups and pull-ups.

Add a kettlebell(s) to the mix and you’re set for a lifetime of challenging workouts and an incredible physique.

When gyms shut down back in 2020, I lost my access to a big gym. I replaced barbells and machines with a single kettlebell and bodyweight exercises.

The end result after six weeks was lower body fat and a leaner but still muscular physique. I wrote down everything I did and put it into a training plan.

First, let’s dive into what makes bodyweight training and kettlebell training so effective.

Calisthenics/Bodyweight Training

The word calisthenics is derived from two Greek words, ‘Kallos’ and ‘Sthenos’ meaning beauty and strength.

Think about pull-ups for a second. Many people avoid them because they’re hard. You’re going against gravity to pull the weight of your body upwards.

The heavier you are, the harder pull-ups are. But as you do them consistently, your body adapts to the stress, making you stronger and burning a boatload of calories. You become lighter and the pull-ups get even easier.

This is true for push-ups, squats, lunges, and all the variations of them. It’s the most honest form of fitness and the best method of physical self-improvement.

Unlike isolation exercises, compound bodyweight exercises force multiple muscle groups to work together to properly perform the movement.

So doing a push-up, for example, requires the chest, shoulders, triceps, abs, obliques, back, and glutes to all work together to lower your body to the floor and to properly push you back into the up position.

This triggers a metabolic response that will cause your body to burn calories long after your workout has ended. 

Bodyweight movements also have tremendous carryover to everyday life activities. Performing squats will improve your mechanics, like when getting up from a chair.

Things like posture and muscular imbalances will improve. You will strengthen your muscles and joints, leading to less likelihood of injury.

Kettlebell Training

If I was stuck on a deserted island with only one piece of workout equipment, I'd pick a kettlebell.

I'll never forget my first time working out with a kettlebell.

I had a decent amount of training experience under my belt, mostly with dumbbells, barbells, and bodyweight exercises, and considered myself fully capable of handling this cast-iron cannonball with a handle.

I was wrong. The weight of the kettlebell was not centered around my grip like a dumbbell and I had to use muscles I never knew existed to stabilize myself and prevent the kettlebell from flying out of control.

I did swings, presses, and rows in a metabolic conditioning circuit that left me completely gassed after only twenty minutes. I was hooked.

The kettlebell doesn't seem too different than a dumbbell at first glance. They're both tools for building bilateral strength and offer superior range of motion than barbells. That's about where the similarities end.

Kettlebells have an advantage over dumbbells because they consistently challenge your grip and stability. 

Another advantage kettlebells have over dumbbells is that you don't need a wide range of weights to have an effective workout.

University of Wisconsin-Lacrosse subjects who performed full-body kettlebell workouts saw a 70% increase in core strength and a 13.8% boost in aerobic capacity.

Photo from StrongFirst.

You'll build complete, well-rounded fitness with a kettlebell.

In a 2010 study, kettlebell enthusiasts who performed a 20-minute snatch workout burned 13.6 calories aerobically and 6.6 calories anaerobically a minute during the workout - equivalent to running a 6-minute mile pace.

That’s about 400 calories for the 20-minute workout and doesn’t account for the calories your body will continue to burn afterward.

Kettlebell and Bodyweight Workout

Take a look at one of the workouts from our 6-week Kettlebell & Bodyweight program.

Strength

• Pike Push-Ups 3x8-12

• Single-Arm KB Supported Row - 3x10-12 (use bench or chair)

• KB Deadlift 3x8-10

• Pistol Squat 3x5-10 (per side)

Stamina

• 6x100 Meter Sprints

Accessory Work

• Hanging or Lying Leg Raises 3x12

The above workout is from week one, where the focus is on basic movements and building the fundamentals of kettlebell and bodyweight training.

Things get harder and more challenging as you progress through the program.

Kettlebell & Bodyweight: 6-Week Strength and Conditioning Program

This training program has been written and tested to get you results.

But I don’t want you to purchase this plan if you’re not ready to put in the work. It’s hard and if you’re not committed to putting in the effort, don’t bother.

If you are committed to working hard at something and becoming stronger, leaner, and fitter, take a look at what’s included in this program:

• Six weeks of full-body workouts that will build strength and improve your conditioning.

• Workouts calibrated for optimal gains in a minimal amount of time.

• 2 weeks of fundamentals to get you training like a pro with kettlebells and bodyweight exercises.

• A training plan that gets progressively harder and will transform your body into a strong, fat-burning furnace.

• Exercises and rep schemes selected for producing a lean athletic look.

It’s time to get training with some structure that will guide you where you want to be.