Strength & Shred: 6-Week Kettlebell Plan

Jackson Carey | Online Fitness Coach

Strength & Conditioning, Functional Fitness, Functional Training, General Fitness
Coach
Jackson Carey (Coach Jackson)

GOAL

Drop fat, build athletic lean muscle, and master kettlebell training in just 6 weeks, using one kettlebell and a proven, progressive plan.

This is not about random workouts or just “sweating”. This is about getting noticeably leaner, stronger, and more confident.

WHO THIS IS FOR

This program is for you if you want:

-A structured kettlebell plan, not guesswork

-To burn fat and build muscle at the same time

-Athletic, toned results without living in the gym

-Workouts you can do at home with one kettlebell

-A program that teaches proper kettlebell technique while pushing results

Perfect for busy adults who want maximum return for their time, and for anyone ready to finally train kettlebells the right way.

WHAT YOU’LL GET

This 6-week progressive kettlebell program is designed to deliver real results with minimal equipment and maximum efficiency. -5 workouts per week (Monday–Friday) -30–45 minutes per session -Upper / Lower strength split + conditioning -Warm-ups, finishers, and cooldowns included -Clear coaching notes and form cues -Exercise alternatives when needed -Progressions every 2 weeks -Lifetime access on TrainHeroic Every workout tells you exactly what to do, how many reps per side, how to progress, and how to scale intensity safely.

EQUIPMENT REQUIRED

One kettlebell (that’s all you need)

Global Note: This program is written for one kettlebell. If you own two kettlebells, you may use both for certain lifts (such as squats, deadlifts, presses, or hip thrusts) to increase intensity. Always prioritize form and control over heavier loading.

$57
Get Strength & Shred: 6-Week Kettlebell Plan
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Build Lean, Athletic Muscle
Kettlebell training targets strength, power, and muscle at the same time, so you don’t just get smaller, you get stronger and more defined.
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Burn Fat Without Long Cardio
Workouts combine strength and conditioning, keeping your heart rate high and metabolism elevated long after you’re done training.
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Train Smarter With One Kettlebell
No gym. No clutter. Just one kettlebell and a proven plan that delivers full-body results in 30–45 minutes.
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Feel Stronger After the First Week
Progressions are built in every two weeks, so you’ll feel more confident, capable, and athletic almost immediately.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebell
Recommended
Bench // Mat
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Sample Week
Week 1 of 6-week program
Sunday
Upper Strength A

A1

Jump Rope

1 x 100

A2

Push-Up

1 x 10

A3

Prone Scalp Squeeze

1 x 10

A4

Arm Circles

1 x 20

A5

Plank Hold

1 x 20

B

KB Floor Press

4 x 12

C

KB Single-Arm Row

4 x 12

D

KB Overhead Press

3 x 12

E

KB Upright Row

3 x 15

F

KB Halo

3 x 16

3 Minute AMRAP

G

Set a timer for 3 MINUTES. Complete 8 Alternating Clean Push Presses, then move immediately to 8 Push-Ups. Keep cycling back and forth in order until time is up. Record total completed rounds. (Set timer for 3 minutes. Use the in app timer at the bottom of the screen or your own personal watch for convenience)

H1

Wall Chest Stretch

1 x 30

H2

Seated Neck Stretch

1 x 30

H3

Cat-Cow

1 x 10

H4

Childs Pose

1 x 30

Monday
Lower Strength A

A1

Jump Rope

1 x 100

A2

Bodyweight Squats

1 x 10

A3

Hip Bridges

1 x 10

A4

Walking Lunges

1 x 10

A5

Hip circles

1 x 10

B

KB Deadlift

4 x 10

C

KB Romanian Deadlift

3 x 12

D

KB Goblet Squat

4 x 12

E

KB Reverse Lunge

3 x 10

F

KB swings

4 x 15

6 Minute EMOM

G

Set a timer for 6 MINUTES. At the START of each minute, complete 12 Kettlebell Swings. REST until the NEXT minute begins. Do this for 6 total rounds. (Set timer for 6 minutes. Use the in app timer at the bottom of the screen or your own personal watch for convenience)

H1

Seated Hamstring Stretch

1 x 30

H2

Pigeon Stretch

1 x 30

H3

Standing Quad Stretch

1 x 30

H4

Downward Dog

1 x 30

Tuesday
Optional Cardio Recovery

A1

Walk

1 x 30:00

A2

Light Jog

1 x 20:00

A3

Bicycle or Stationary Bike

1 x 30:00

A4

Foam Roller

1 x 10:00

A5

Yoga or Mobility Flow

1 x 20:00

Wednesday
Upper Strength B

A1

Jump Rope

1 x 100

A2

Push-Up

1 x 10

A3

Prone Scalp Squeeze

1 x 10

A4

Arm Circles

1 x 20

A5

Plank Hold

1 x 20

B

KB Glute Bridge Press

4 x 12

C

KB High Pull

3 x 12

D

KB Curl to Press

3 x 15

E

KB Triceps Floor Extension

3 x 15

F

KB Plank Pull Through

3 x 20

2 Minute AMRAP

G

Set a timer for 2 MINUTES. Complete 6 KB Push Presses on your right arm, then switch immediately and perform 6 KB Push Presses on your left arm. Keep cycling back and forth until time is up. Record total completed rounds. (Set timer for 2 minutes. Use the in app timer at the bottom of the screen or your own personal watch for convenience)

H1

Overhead Tricep Stretch

1 x 30

H2

Cross-body Shoulder Stretch

1 x 30

H3

Cat-Cow

1 x 10

H4

Childs Pose

1 x 30

Thursday
Lower Strength B

A1

Jump Rope

1 x 100

A2

Bodyweight Squats

1 x 10

A3

Hip Bridges

1 x 10

A4

Walking Lunges

1 x 10

A5

Hip circles

1 x 5

B

KB Front Rack Squat

4 x 10

C

KB Step-Ups

3 x 12

D

KB Hip Thrust

4 x 12

E

KB Lateral Lunge

3 x 10

F

KB Sumo Deadlift High Pull

3 x 12

G

KB Russian Twist

1 x 100

H1

Seated Hamstring Stretch

1 x 30

H2

Pigeon Stretch

1 x 30

H3

Hip Flexor Stretch

1 x 30

H4

Supine Spinal Twist

1 x 30

Friday
Conditioning + Core

A1

Jump Rope

1 x 60

A2

Bodyweight Squats

1 x 10

A3

Push-Up

1 x 10

A4

Mountain Climber

1 x 30

A5

Walking Lunges

1 x 10

B1

KB swings

1 x 40

B2

KB Push Press

1 x 40

B3

KB Clean

1 x 40

B4

KB Goblet Squat

1 x 40

B5

KB Plank Pull Through

1 x 40

C1

KB swings

1 x 40

C2

KB Push Press

1 x 40

C3

KB Clean

1 x 40

C4

KB Goblet Squat

1 x 40

C5

KB Plank Pull Through

1 x 40

D1

KB swings

1 x 40

D2

KB Push Press

1 x 40

D3

KB Clean

1 x 40

D4

KB Goblet Squat

1 x 40

D5

KB Plank Pull Through

1 x 40

E1

KB swings

1 x 40

E2

KB Push Press

1 x 40

E3

KB Clean

1 x 40

E4

KB Goblet Squat

1 x 40

E5

KB Plank Pull Through

1 x 40

F1

KB swings

1 x 40

F2

KB Push Press

1 x 40

F3

KB Clean

1 x 40

F4

KB Goblet Squat

1 x 40

F5

KB Plank Pull Through

1 x 40

Core Circuit (3 Rounds) NO REST

G

Complete 15 KB Sit-Ups, move immediately to 20 Russian Twists, then 10 KB Side Bends (each side). Keep cycling in order until 3 ROUNDS is complete. NO REST

H1

Downward Dog

1 x 30

H2

Worlds Greatest Stretch

1 x 30

H3

Standing Quad Stretch

1 x 30

H4

Cat-Cow

1 x 10

Saturday
Optional Cardio Recovery

A1

Walk

1 x 30:00

A2

Light Jog

1 x 20:00

A3

Bicycle or Stationary Bike

1 x 30:00

A4

Foam Roller

1 x 10:00

A5

Yoga or Mobility Flow

1 x 20:00

Coach
More from Jackson Carey | Online Fitness Coach
coach-avatar Jackson Carey (Coach Jackson)

Founder of FitCircuits with ~14 years of training experience. Jackson has been working out since middle school and creates simple, energizing programs that help people stay consistent, build strength, and feel confident without overcomplicating fitness.

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Your Next 6 Weeks Start Here

The FitCircuits 6-Week Kettlebell Strength + Shred is a progressive program designed to burn fat, build lean muscle, and boost conditioning using one kettlebell. Follow a clear plan, train with purpose, and feel stronger, leaner, and more confident in just

Get Strength & Shred: 6-Week Kettlebell Plan
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FAQs
Do I need more than one kettlebell?
No. This program is written for one kettlebell. If you own two kettlebells, you may use both for certain lifts (such as squats, deadlifts, presses, or hip thrusts) to increase intensity, but it is not required.
Is this program beginner-friendly?
Yes. The program starts with foundational movements and clear coaching cues. Exercises progress every two weeks, allowing beginners to learn proper technique while still challenging more experienced lifters through volume, reps, and finishers.
How long are the workouts?
Most workouts take 30–45 minutes, including warm-up and cooldown. The program is designed to fit into a busy schedule while still delivering results.
Where can I do these workouts?
You can do this program at home, outdoors, or in a gym. All you need is a kettlebell and enough space to move safely.
Is there cardio in this program?
Yes. Conditioning is built directly into the workouts using kettlebell finishers, circuits, EMOMs, and AMRAPs, so you burn fat without needing long, separate cardio sessions.
What if I miss a workout?
No problem. Simply pick up where you left off. The program is structured but flexible, consistency over perfection is the goal.

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