4 Day Kettlebell and Bodyweight Program

To help gauge progress, try to write down how many reps you completed in the 30 second intervals. It's OK if you don't remember, it will help you measure your progress.

When picking a weight, do lighter weights for more complex movements to start and heavier weights for ones you are more comfortable with.

When you feel it is an 5/10 in terms of rate of perceived exertion (when it feels kinda easy), go up in weight.

You do not need to do these workouts 4 days in a row. It is ideal to do 2 days on then 1 day off; however, if you feel good feel free to do 3 days or 4 days back-to-back.

If you miss a day, just pick up on the next workout in the plan.

If you miss 1-2 weeks, just pick up on the next workout in the plan and maintain the same weight. You may be a little extra sore but thats OK.

If you miss 3-4 weeks, try the first set with the last weight you did and do 1-2 less reps than what you did previously in the 30 second period. If it feels bad, go down in weight. If it feels good, keep going. You may be a little extra sore but that's OK.

If you miss 4+ weeks, go down in weight from your last weight lifted.

After a week, duplicate the tab and write the next week number.