StrengthIntermediate
Dry Fighting Weight (DFW)
Build serious muscle and strength with this proven double kettlebell program
Duration
5 weeks
Equipment
2 kettlebells
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Muscle
Clean & Press and Goblet Squat
Full body program to build muscle and burn fat
12-24 minutesBeginner
Strength
Dry Fighting Weight (DFW)
Build serious muscle and strength with this proven double kettlebell program
5 weeksIntermediate
Power
Swing and Turkish Get-Up
10 sets of swings and Turkish Get-Ups for power and mobility
20-40 minutesIntermediate
Strength
Armor Building Complex (ABC)
Dan John's time-tested complex for building strength and conditioning
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Conditioning
Strength Aerobics (SA)
An effective alternative to HIIT using kettlebell complexes
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Muscle
One Bell Built
High-volume session for building full-body muscle
20 minutesBeginner
Strength
Soju and Tuba Pressing Program
Increase single arm kettlebell press maximum weight
10-30 minutesIntermediate
Strength
Kettlebell Ballistic Volume Cycle
An effective single kettlebell program for total strength, muscle mass, and fat loss
6-25 minutesIntermediate
Conditioning
15-Day Kettlebell Complex Challenge
An advanced full body program to build muscle and burn fat using kettlebell complexes
10-20 minutesIntermediate
Strength
Double KB Military Press
Build pressing power and shoulder strength with ladder progressions
30 minutesIntermediate
Conditioning
10-minute Snatch Test
5-week program to build to a 10-minute test
10-30 minutesIntermediate
Conditioning
Humane Burpee
Dan John's efficient descending ladder workout combining swings, squats, and push-ups
4-20 minutesIntermediate
Power
5-minute Snatch Test
5-week program to build to a 5-minute test with heavier weight
5-15 minutesIntermediate
Track Every Rep, Every Set
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