8-Week Dumbbell + Kettlebell Program
AJ Pedro | Pedro Peak Performance
Strength & ConditioningAn 8-week program that utilizes both Dumbbells and Kettlebells with the goal of building muscle and endurance. Split into (2) 4-week cycles, the Dumbbell + Kettlebell Program consists of 5 workouts per week, with (1) dedicated kettlebell strength workout, (1) dedicated dumbbell strength workout, (1) kettlebell circuit, (1) dumbbell circuit, and (1) bodyweight + kettlebell + dumbbell circuit per week.
If you are looking to push your limits and have fun in the process, this program is for you.
A1
Dumbbell Squat + Thruster
6 x 5
A2
Dumbbell RDL to Upright Row
6 x 5
A3
Kneeling Double Dumbbell Press
6 x 5
A4
Dumbbell Renegade Rows
6 x 5
A5
Hollow Hold Alternating Dumbbell Chest Press
6 x 5
A6
Dumbbell Sit-ups with Overhead Press
6 x 5
A7
Dumbbell Hollow Hold Flutter Kicks
6 x 30
A1
Two Hand Single Kettlebell Swing
4 x 10
A2
Suitcase Deadlift
4 x 6
B1
Heel Elevated KB Goblet Squat
4 x 12
B2
1/2 Kneeling Kettlebell Shoulder Press
4 x 8
C1
Two Hand Foam Roller Incline Close Grip Chest Press
4 x 15
C2
Kettlebell Row with Iso Hold + Slow Eccentric
4 x 5
D1
Single Kettlebell Hollow Hold Flutter Kicks
4 x 45
D2
Bodyweight Plank
4 x 45
A1
Single Kettlebell Deadlift High Pull
8 x 5
A2
Two Arm KB Thrusters
8 x 5
A3
Single Kettlebell Bent Over Row
8 x 5
A4
Alternating Plyo Push Ups
8 x 5
A5
Bodyweight Plank
8 x 30
A1
Dumbbell Goblet Squats
4 x 12
A2
Double Dumbbell RDL
4 x 10
B1
Dumbbell Lateral Lunges
4 x 8
B2
1/2 Kneeling Alternating Dumbbell Shoulder Press
4 x 10
C1
Dumbbell Bench Press
3 x 10
C2
Dumbbell Alternating Gorilla Rows
3 x 8
C3
Leg Lifts Over Dumbbells
3 x 20
A1
Two Arm KB Swings
6 x 10
A2
Kettlebell Goblet Squat
6 x 5
A3
Burpee to High Jump
6 x 5
A4
Dumbbell RDL to Upright Row
6 x 5
A5
Alternating Dumbbell Curls
6 x 5
A6
Dumbbell Alternating to Double Bent-Over Rows
6 x 5
A7
Bodyweight Pushups
6 x 10
AJ Pedro
With over 20 years of training experience, my passion is fitness and nutrition. I have certifications from NASM as a Nutrition Coach and Certified Personal Trainer, as well as my CFSC-Level 2 for Functional Strength Coaching and am a CSCS. My goal is to help people reach their peak physical potential through a balanced approach to training. I look forward to having you apart of the team!
Unlock your peak performance with expert-designed kettlebell and dumbell works. These workouts are proven to deliver results and get you to the fitness level you have been wanting.
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