Strength & Shred: 6-Week Kettlebell Plan

Jackson Carey | Online Fitness Coach

Strength & Conditioning, Functional Fitness, Functional Training, General Fitness
Coach
Coach Jackson

WHAT THIS PLAN HELPS YOU DO

Build strength, muscle, and conditioning with a structured 6-week kettlebell program designed for busy adults.

No random kettlebell workouts. Just 5 structured workouts per week with built-in progression so you know exactly what to do and how to keep improving.

WHAT YOU’LL GET

• 6 weeks of structured kettlebell training

• 5 workouts per week

• 30–45 minutes per session

• Upper body, lower body, and conditioning workouts

• Progressions every 2 weeks

• Warm-ups, finishers, and cooldowns

• Exercise demos, coaching cues, and alternatives

• Weight, rep, and progress tracking

• Lifetime access through the TrainHeroic app

Perfect if you want to build strength and conditioning with minimal equipment and a clear plan to follow.

EQUIPMENT REQUIRED

One kettlebell

IMPORTANT

This purchase includes a self-guided 6-week training program delivered through the TrainHeroic app. It does not include custom programming, messaging, or 1-on-1 coaching.

$57
Get Strength & Shred: 6-Week Kettlebell Plan
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Build Strength & Athletic Muscle
Kettlebell training combines strength, power, and conditioning so you can build muscle while becoming stronger and more athletic.
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Build Conditioning While You Lift
Strength and conditioning are combined throughout the week so you can improve your fitness without relying on separate, long cardio workouts.
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Train Smarter With One Kettlebell
No gym. No clutter. Just one kettlebell and a structured plan that delivers full-body results in 30–45 minutes.
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Keep Progressing for 6 Weeks
Progressions are built in every two weeks so you can keep getting stronger instead of repeating random kettlebell workouts.
Features
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Programming 5 days per week
Strength and conditioning laid out week by week so you always know what to do.
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Coach-Led Video Guidance
Step-by-step exercise demos filmed by Coach Jackson so you can execute every movement correctly.
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Every Session Mapped Out
Warm-ups, main lifts, conditioning, swaps, and coaching notes included so you can focus on training.
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Delivered through TrainHeroic App
Track your workouts, reps, and progress inside a simple app. No PDFs. No guesswork.
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 Coach Jackson

Founder of FitCircuits with 15+ years of training experience. Jackson creates simple, effective programs that help busy adults build strength, improve fitness, and stay consistent without overcomplicating training.

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Your Next 6 Weeks Start Here

Build strength, improve conditioning, and get more out of your kettlebell training with a structured 5-day-per-week plan. Follow the progression for 6 weeks and take the guesswork out of what to do next.

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 program using kettlebell finishers, circuits, EMOMs, and AMRAPs, so you can build cardiovascular fitness 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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