Total Body Kettlebell
Fly Performance Physical Therapy
Mobility, Strength & Conditioning, General Fitness, Functional Training, Women's Training, TacticalThis 3-Day Kettlebell Strength & Mobility Program is designed for lifters who want to feel strong and athletic. Each session combines purposeful mobility training, functional strength work, and high-intensity kettlebell complexes to help you become stronger, more athletic, and better conditioned without spending hours in the gym. Whether you're looking to increase your kettlebell skills, improve movement quality, or build full-body strength, this program delivers a balanced approach that keeps every workout engaging and effective.
What You'll Get:
- Three structured workouts per week that fit easily into a busy schedule. Workouts can be completed in under an hour.
- Mobility-focused workouts to improve flexibility, joint health, and movement efficiency.
- Progressive strength training using kettlebells to build full-body power and resilience.
- Kettlebell complexes that elevate your heart rate, improve work capacity, and develop conditioning while reinforcing technique.
Benefits
- Build functional, full-body strength
- Improve mobility and movement quality
- Increase cardiovascular fitness without traditional cardio sessions
- Develop better kettlebell technique and confidence
- Train efficiently with workouts that fit into your schedule
Conditioning
A
KB Mobility Circuit #1
3 Rounds: KB arm bar: 30 seconds each arm 1/2 kneeling hip shift: 5 reps each side KB sidelying thoracic rotation: 5 reps each side KB ankle dorsiflexion: 5 reps each side
Ascending and Descending Swing + Clean + Push press
B
Swing + Clean + Push Press 1 x 5= 5 single arm swings + 5 single arm cleans + 5 single arm push press 2 x 4= 4 single arm swings + 4 single arm cleans + 4 single arm push press 3 x 3= 3 single arm swings + 3 single arm cleans + 3 single arm push press 4 x2 = 2 single arm swings + 2 single arm cleans + 2 single arm push press 5 x 1= 1 single arm swings + 1 single arm cleans + 1 single arm push press Try to keep the same weight throughout. 30 seconds rest between sets
A1
KB alternating push press
4 x 12
A2
KB alternating row
4 x 12
B
KB side plank
3 x 0:20
C
KB Swing + Clean + Squat
4 x 5
A
Sumo KB Deadlift
4 x 10
B
Single KB Lateral Lunge
3 x 8
C
Single Arm KB Floor Press
3 x 10
Suitcase DL + renegade row + suitcase carry
D
4 Rounds: 6 Suitcase deadlift 8 Single Arm Renegade row 100ft Suitcase carry Perform 1 round with each arm (perform all movements on one side before switching). Minimal rest between rounds.
Alyssa Coons
Doctor of physical therapy and Strength and Conditioning Specialist
