Kettlebell Program
Tyto Alba • 20 Week Program • 30–35 min KB → 30 min cardio
Program Overview
Progression follows two levers: reps first, then weight. Fill the top of the rep range across all rounds before moving up. The Turkish Get-Up is form-gated — never load-gated.
Weight ladder: 20# → 35# → 45#
Key Principles
- Reps before weight — fill the rep range across all rounds before increasing the bell
- Two-week rule — only increase one variable every two weeks maximum
- Form first — if form breaks down, hold the current load for another block
- Consistent timing — train at the same time each session; the body adapts to patterns as much as to effort, and hydration before and during each session directly affects output
- Rest 30–45 sec between exercises to maintain cardiovascular demand
Day 1 — Power & Lower Body
| Exercise | Wks 1–4 Foundation | Wks 5–8 Build | Wks 9–12 Progress | Wks 13–16 Challenge | Wks 17–20 Peak |
|---|---|---|---|---|---|
| KB Swings (2H) | 35# 15 reps · 3 sets | 35# 18 reps · 3 sets | 35# 20 reps · 4 sets | 45# 15 reps · 4 sets | 45# 18 reps · 4 sets |
| KB Snatches | 20# 10/arm · 3 sets | 20# 12/arm · 3 sets | 20# 14/arm · 3 sets | 20# 16/arm · 4 sets | 20# 18/arm · 4 sets |
| Goblet Squats | 35# 10 reps · 3 sets | 35# 12 reps · 3 sets | 35# 12 reps · 4 sets | 45# 10 reps · 4 sets | 45# 12 reps · 4 sets |
| KB Push-Ups | BW 8 reps · 3 sets | BW 10 reps · 3 sets | BW 12 reps · 4 sets | BW 15 reps · 4 sets | BW 15 reps · 4 sets |
| Russian Twists | 20# 20 reps · 3 sets | 20# 24 reps · 3 sets | 20# 24 reps · 4 sets | 35# 20 reps · 4 sets | 35# 24 reps · 4 sets |
Exercise Details
KB Swings (2H)Builds explosive hip power and posterior chain strength. Drive from the hips — not the arms — and let the bell float to chest height. This is the foundation of kettlebell training and the primary cardiovascular driver of the program.
KB SnatchesA full-body power movement linking hip drive to an overhead lockout. Trains shoulder stability under load and the explosive hip-to-overhead chain. Punch under the bell at the top rather than muscling it up — efficiency over brute force.
Goblet SquatsFront-loaded squat that reinforces an upright torso, open hips, and deep range of motion. The bell counterbalance lets you sit into depth that a back squat often restricts. Elbows inside knees at the bottom to keep the hips open.
KB Push-UpsHandles put the wrists in a neutral position and allow a deeper chest range of motion than floor push-ups. The core must stay rigid throughout — no sagging hips. A slow 3-second descent in the Peak phase builds tendon strength alongside muscle.
Russian TwistsTrains rotational core strength and oblique endurance. Rotate from the ribcage, not the arms, and keep the lower back neutral throughout. Feet can stay grounded to reduce difficulty or lifted to increase the demand on the hip flexors.
Day 2 — Balance & Core
| Exercise | Wks 1–4 Foundation | Wks 5–8 Build | Wks 9–12 Progress | Wks 13–16 Challenge | Wks 17–20 Peak |
|---|---|---|---|---|---|
| Deadlifts | 35# 10 reps · 3 sets | 35# 12 reps · 3 sets | 35# 12 reps · 4 sets | 45# 10 reps · 4 sets | 45# 12 reps · 4 sets |
| Lunges with Press | 20# 8/leg · 3 sets | 20# 10/leg · 3 sets | 20# 10/leg · 4 sets | 20# 12/leg · 4 sets | 20# 12/leg · 4 sets |
| Bent-Over Rows | 35# 10/arm · 3 sets | 35# 10/arm · 3 sets | 35# 12/arm · 4 sets | 45# 10/arm · 4 sets | 45# 12/arm · 4 sets |
| Halo | 20# 10 reps · 3 sets | 20# 12 reps · 3 sets | 20# 12 reps · 4 sets | 35# 10 reps · 4 sets | 35# 12 reps · 4 sets |
| Plank Pull-Through | 20# 10 passes · 3 sets | 20# 12 passes · 3 sets | 20# 14 passes · 4 sets | 20# 14 passes · 4 sets | 35# 12 passes · 4 sets |
Exercise Details
DeadliftsThe foundational hinge pattern — teaches force production through the posterior chain (glutes, hamstrings, spinal erectors) while keeping the spine neutral. Every other hinge-based movement in this program borrows from this pattern.
Lunges with PressCombines single-leg lower body strength with an overhead press at the moment of maximum instability. The core must work hardest to stay square at the bottom of the lunge. Trains balance, hip flexor length, and pressing strength in one movement.
Bent-Over RowsBuilds upper back and lat strength to counterbalance all the pressing in the program. A strong posterior shoulder chain protects the rotator cuff and maintains posture. Maintain the hinge position throughout — do not stand up to complete the pull.
HaloOpens the shoulder girdle and thoracic spine through a controlled circular path. The goal is range of motion, not load — keep the weight light and the movement deliberate. Doubles as an effective warm-up before any pressing session.
Plank Pull-ThroughTrains anti-rotation stability — the core's job here is to prevent movement, not create it. One arm drags the bell while the body resists twisting. Keep the hips level and square; any rotation means the weight is too heavy.
Day 3 — Mobility & Upper Body
| Exercise | Wks 1–4 Foundation | Wks 5–8 Build | Wks 9–12 Progress | Wks 13–16 Challenge | Wks 17–20 Peak |
|---|---|---|---|---|---|
| KB Swings (1H) | 20# 10/arm · 3 sets | 20# 12/arm · 3 sets | 20# 12/arm · 4 sets | 35# 10/arm · 4 sets | 35# 12/arm · 4 sets |
| Turkish Get-Up | 20# 3/side · 3 sets | 20# 4/side · 3 sets | 20# 5/side · 3 sets | 20# 5/side · 4 sets | 20# 5/side · 4 sets |
| Sumo DL High Pull | 35# 10 reps · 3 sets | 35# 12 reps · 3 sets | 35# 12 reps · 4 sets | 45# 10 reps · 4 sets | 45# 12 reps · 4 sets |
| Floor Press | 20# 10/arm · 3 sets | 20# 10/arm · 3 sets | 20# 12/arm · 4 sets | 35# 10/arm · 4 sets | 35# 12/arm · 4 sets |
| Figure-8 | 20# 20 reps · 3 sets | 20# 24 reps · 3 sets | 20# 24 reps · 4 sets | 35# 20 reps · 4 sets | 35# 24 reps · 4 sets |
Exercise Details
KB Swings (1H)Adds an anti-rotation demand to the hip hinge — the single-arm swing tries to pull the body into a twist, and resisting that is the training stimulus. Builds unilateral power and core stability simultaneously. Complete all reps on one side before switching.
Turkish Get-UpThe most technical movement in the program. Develops shoulder stability through every plane of motion, hip mobility, and the ability to move fluidly around a loaded joint. Treat it as a movement quality test — if form breaks down, the weight is too heavy regardless of the schedule.
Sumo DL High PullThe wide stance shifts load to the inner thighs and glutes compared to a conventional hinge. The high pull trains explosive power from the floor through the upper back and traps in one continuous chain — hip drive initiates, the arms finish.
Floor PressPressing from the floor removes leg drive and isolates chest and tricep strength. The limited range of motion also reduces shoulder impingement risk, making this a safer pressing variation for overhead-sensitive individuals. Single-arm work here also challenges core stability.
Figure-8Weaves the bell through the legs in a continuous flow, training hip mobility, grip endurance, lateral core stability, and coordination together. Keep the back flat and the movement smooth — efficiency drives speed, not rushing.
Progression Notes
Wks 1–4 · Foundation
Focus on movement quality. Learn the groove of each exercise before chasing reps. Rest fully between sets — the goal is clean mechanics, not conditioning.
Wks 5–8 · Build
Rep counts climb and circuits should feel meaningfully harder. Focus on keeping rest periods tight and maintaining form as volume increases.
Wks 9–12 · Progress
A 4th round is added across all days — the biggest volume jump in the program. Expect fatigue early in this block. Consistency and recovery matter more than intensity.
Wks 13–16 · Challenge
Primary moves step up in weight (35# → 45#). Drop back to 3 rounds when moving up on a new weight, then rebuild. Focus on staying tight under a heavier bell.
Wks 17–20 · Peak
Highest volume and load of the program. Trust the base you have built. Push output on the big moves and treat rest as part of the training, not a break from it.
Weight jump note: If 45# feels too large a jump on any exercise, stay at 35# for one additional block. The Turkish Get-Up weight increase is always form-gated — never load-gated.
Quick 15 — Full Body Circuit
3 exercises • 3 rounds • 12 reps each • Rest 30–45 sec between exercises.
1 — KB Swings (2H)
35# 12 reps
Posterior chain and cardiovascular demand in one movement. Drive from the hips — the arms are just a hinge. Bell floats to chest height; if you're pulling it up, something is wrong.
2 — Goblet Squat
35# 12 reps
Quad strength and hip mobility together. The bell counterbalance allows depth a back squat often restricts. Elbows inside knees at the bottom — if they can't get there, the hips need more work.
3 — KB Snatch
20# 12/arm
Full-body power from the floor to overhead lockout. Trains the hip-to-shoulder chain and shoulder stability under load. Punch under the bell at the top — do not muscle it. Complete all reps on one arm before switching.
Total work: 3 rounds × (12 + 12 + 24) reps = 144 reps. Keep transitions tight and you'll finish in 12–15 minutes.