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BoostcampPNG

BodyKettle

by Rasheed Allen
9 athletes joined

Program Description

Building strength and strong Foundation

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 12:09
  • Last Edited
    Jan 31, 2025 02:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Bicep Curl (Dumbbell)
4
AMRAP
-
5
Kettlebell Swing
5
AMRAP
-
6
Kettlebell Clean and Press
5
AMRAP
-
7
Bent Over Row (Kettlebell)
5
AMRAP
-
8
Squat (Bodyweight)
5
AMRAP
-
9
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
AMRAP
-
2
Dip (Bodyweight)
5
AMRAP
-
3
Bicep Curl (Dumbbell)
4
AMRAP
-
4
Kettlebell Swing
5
AMRAP
-
5
Kettlebell Clean and Press
5
AMRAP
-
6
Bent Over Row (Kettlebell)
5
AMRAP
-
7
Squat (Bodyweight)
5
AMRAP
-
8
Lunge (Kettlebell)
5
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
4
Kettlebell Swing
5 Sets
AMRAP
-
5
Kettlebell Clean and Press
5 Sets
AMRAP
-
6
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
7
Squat (Bodyweight)
5 Sets
AMRAP
-
8
Lunge (Kettlebell)
5 Sets
AMRAP
-
Day 3
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
4
Kettlebell Swing
5 Sets
AMRAP
-
5
Kettlebell Clean and Press
5 Sets
AMRAP
-
6
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
7
Squat (Bodyweight)
5 Sets
AMRAP
-
8
Lunge (Kettlebell)
5 Sets
AMRAP
-
Day 1
1
Push Up
5 Sets
AMRAP
-
2
Dip (Bodyweight)
5 Sets
AMRAP
-
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-
5
Kettlebell Swing
5 Sets
AMRAP
-
6
Kettlebell Clean and Press
5 Sets
AMRAP
-
7
Bent Over Row (Kettlebell)
5 Sets
AMRAP
-
8
Squat (Bodyweight)
5 Sets
AMRAP
-
9
Lunge (Kettlebell)
5 Sets
AMRAP
-