planIntermediateHome3 training days / week
4-Week Kettlebell Glute Power
Explosive posterior-chain training with one kettlebell. 3 days/week.
28 min701 views21 saved
Four weeks of kettlebell work blending explosive swings, squat patterns and hinges. You need one kettlebell you can swing comfortably and space to move. Rest 60-90 seconds between strength sets and go all-out on swing intervals.
Plan schedule
1-week programWeek 1
Day 1Kettlebell Swing + Goblet Squat + Single-Leg RDL + Glute Bridge (Bodyweight)5x15 / 3x12
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Single-Leg RDL + Reverse Lunge + Walking Lunge + Kettlebell Swing3x12
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Kettlebell Swing + Goblet Squat + Squat Jack + Glute Bridge MarchEMOM 12 min
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.
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