6 Week Kettlebell Training Program
Zac Cardwell
Unlock Your Strongest, Fittest Self: Anywhere, Anytime.
The 6 Week Kettlebell Program is designed to deliver maximum results with minimal equipment — making it perfect for busy professionals, swamped parents, elite athletes, and anyone serious about getting stronger, leaner, and more athletic. All you need is a kettleball and a band!
Built around a 3 days on, 1 day off split, this program blends strength, endurance, and mobility training into a complete system that transforms your body and your performance. Each workout finishes with guided static stretching to speed up recovery, boost flexibility, and keep you moving pain-free.
Your journey is fully tracked through the TrainHeroic app, giving you clear, measurable progress every step of the way so you always know you’re moving closer to your goals. Plus, active recovery days are built in to help your body reset without losing momentum.
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B
Front, right, left plank
2 x 30
C1
Tib Raises
3 x 12
C2
BW Calf Raises
3 x 12
D
Kneeling Birddog
E
BW or DB 30 second Squat
4 x 2
F1
KB Reverse Lunge and Knee Drive
4 x 6
F2
Lateral Lunge
4 x 6
Recovery
G
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Front, right, left plank
2 x 30
B2
Band Shoulder Warm-up
2 x 5
C
DB Plank Pull-through (keep hips still)
3 x 5
D1
KB Bent Over Rows
4 x 8
D2
KB High Pulls
4 x 8
E1
KB Eccentric Curls
4 x 6
E2
KB Halos
4 x 4
Recovery
F
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Front, right, left plank
2 x 30
B2
Band Shoulder Warm-up
2 x 5
C1
BW Decline Push-ups
4 x 6
C2
KB Pressout
4 x 6
D1
BW Diamond Push-ups
4 x 5
D2
KB Kneeling Reverse Wood Chops
4 x 6
E
BW Ab Walk-outs
4 x 3
Recovery
F
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B
Front, right, left plank
Recovery
C
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B
Front, right, left plank
2 x 30
C1
Tib Raises
3 x 12
C2
BW Calf Raises
3 x 12
D1
BW Clamshells
4 x 8
D2
BW or DB Bench Pistol Squat
4 x 6
E1
KB Deadlifts
4 x 6
E2
KB Curtsey Lunge
4 x 5
Recovery
F
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Front, right, left plank
2 x 30
B2
Band Shoulder Warm-up
2 x 5
C
KB Turkish Get-up
2 x 3
D1
KB Bench Plank Row
4 x 6
D2
KB Pullover
4 x 6
E1
BW Alternating arm+ opposite leg Supermans
4 x 6
E2
KB Uppercuts
4 x 5
Recovery
F
Static Stretch
Follow along with video!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Front, right, left plank
2 x 30
B2
Band Shoulder Warm-up
2 x 5
C
BW Side Plank Rotations
2 x 8
D1
KB Offset Pushups
4 x 6
D2
KB Two Hand Overhead Press
E1
KB Skull Crushers
E2
KB Overhead Press + Hold
4 x 1 @ MAX
Recovery
F
Static Stretch
Follow along with video!
Zac Cardwell
-Married, proud father of 2 -High School PE and Weight Training Teacher -Wrestling Coach -Masters of Science in Kinesiology -Bachelor of Science in Exercise and Sport Science -Former D1 Wrestler at Oregon State University -4x State Champ in Wrestling
This isn't just another workout - its a system build to get you real results with just one kettlebell. Whether you're short on time, space, or just tired of guessing what to do, this program delivers structure, challenge, and progress. If you're ready to t
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