This program is a variation of the Ketogains 5x5 Novice Strength Training Program (click on this link to be taken to Ketogains 5x5), but done with Kettlebells (note that you can use Dumbbells too!)

The program is a variation to be conducted 3 days a week for Strength Training and optionally, 2 days a week for extra Fat Burn (but remember, fat loss is mostly via the Diet), alternating workout A&B on non-consecutive days.

 

WEEK ONE WEEK TWO
Day 1 – Workout A Day 1 – Workout B
Day 2 – Optional Fat Burn: HIIT Day 2 – Optional Fat Burn: HIIT
Day 3 – Workout B Day 3 – Workout A
Day 4 – Optional Fat Burn: HIIT Day 4 – Optional Fat Burn: HIIT
Day 5 – Workout A Day 5 – Workout B
Days 6 & 7 – Rest Days 6 & 7 – Rest

 

 

WORKOUT A
Exercise Equipment Muscle Sets Reps
Double Kettlebell Squats Kettlebell or Dumbbell Legs 4 12
Double Floor Press Kettlebell or Dumbbell Chest 4 12
Double Kettlebell Bent Over Row Kettlebell or Dumbbell Back 4 12
Dual Kettlebell Snatchs Kettlebell or Dumbbell Traps 4 12
Kettlebell Overhead Triceps Extension Kettlebell or Dumbbell Triceps 4 12
Kettlebell Bicep Curls Kettlebell or Dumbbell Biceps 4 12

 

 

WORKOUT B
Exercise Equipment Muscle Sets Reps
Double Kettlebell Squats Kettlebell or Dumbbell Legs 4 12
Kettlebell Deadlift Kettlebell or Dumbbell Back 4 12
Double Kettlebell Military Press Kettlebell or Dumbbell Shoulders 4 12
Double Kettlebell Bent Over Row Kettlebell or Dumbbell Back 4 12
Kettlebell Overhead Triceps Extension Kettlebell or Dumbbell Triceps 4 12
Kettlebell Bicep Curls Kettlebell or Dumbbell Biceps 4 12

 

 

FAT BURN: HIIT/ CARDIO
Exercise Equipment Muscle Sets Reps
HIIT: Kettlebell Swings Kettlebell or Dumbbell Core / Body 5 20
LISS Cardio Machine of your choice Heart  20 min

Note: For Cardio, I suggest a machine that you are not used to and is hard, such as Stair Climbing machine. You do not add weight to these exercises. Start Kettlebells swings with 20 to 30 lbs., increase if easy.

If you don’t have access to Kettlebells, you can do the exercises with a Dumbbell. 

©Copyright 2016 - All Rights Reserved Ketogains® - The use, copy or distribution of the content, image, logos and tools of this website is prohibited without written consent by the owner.

©Copyright 2016 - All Rights Reserved Ketogains® - The use, copy or distribution of the content, image, logos and tools of this website is prohibited without written consent by the owner.