Total Body Kettlebell Training
Julian Turner
Functional Fitness, General Fitness, Combat SportsThe Total Body Kettlebell Program is a 12-week journey to build a strong, lean, and balanced body all with a single kettlebell for each movement.
Train 3 total-body days per week, combining 4-move strength EMOMs and full-body kettlebell complexes that challenge every muscle, build endurance, and unlock functional power.
This program is designed to help you:
✅ Burn fat & build lean muscle
✅ Develop real-world strength & mobility
✅ Improve muscular endurance & coordination
✅ Move and feel better in everyday life
✅ Train for strength, balance, and longevity
You’ll progressively overload week to week — increasing reps, rounds, and intensity as you move through each 6-week block. All movements use one kettlebell at a time, making it simple, effective, and scalable for every level.
Lock in. Push your limits. Become a stronger, more functional human.
⚡️ Keep it Zen.
Prep
A
Warm - Up day 1
2 rounds of 30 secs each move Tall Kneeling Halos Prying Goblet Squat Goblet Cleans KB Deadlift
Strength Circuit
B
EMOM 12 Mins Total Body 3 rounds! Min 1 - Reverse Lunge Press 3/3 6 total Min 2- Single Arm Rows 14 reps total 7/7 Min 3. - Deadstop Swings 10 Min 4 - Hallow Body Press 20 reps total
C
Goblet Clean / Front Squat / Two Hand Swing Complex
3 x 5
Prep
A
Warm - Up day 2
3 rounds of 30 secs each move Worlds Greatest Stretch Push Ups BW Jump squats
Strength/Power
B
Strength Circuit day 2 (TBK)
EMOM 12 Mins Total Body 3 rounds! Min 1 - Suitcase Deadlifts 5/5 10 reps total Min 2- Clean & Press 6 reps total 3/3 on each side Min 3. - Racked Split Squat 5/5 on each side Min 4 - Legs over Kettles x 30 secs ( dont let feet touch the ground)
C
Row/ Deadlift/Cleans/Snatch Complex
3 x 5
Prep
A
Warm - Up day 3
2 rounds of 30 secs each move 90/90 hip rotations Plank Shoulder Openers Halo to Deep Squat Curl Alternating 1 arm swing x 30 secs
Strength/Power
B
Strength Circuit day 3 (TBK)
EMOM 12 Mins Total Body 3 rounds! Min 1 - 10 2 hand swings + 10 push ups ( on ground) Min 2- Goblet Squat 8 reps Min 3. - Side kick throughs 12 6 per side Min 4 - KB Snatch 3/3
C
Row / SA Swings/ Thruster - Complex
3 x 5
Julian “JT” Turner
Julian Turner aka “JT Zen” is an elite fitness expert specializing in holistic kettlebell workouts and mobility training. JT has a BS in Exercise Science and is certified as a Kettlebell Coach, Precision Nutrition Coach, and Animal Flow Instructor. Using over a decade of personal training experience, JT developed Keep It Zen to help people train smarter, move better, and live fully.
Total Body Kettlebell Program helps you build a strong, lean, and balanced body by using functional and full-body movements. All with one kettlebell! Get focused with 3 total-body sessions per week to make you feel better in the gym and everyday life. ⚡️ K
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