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Welcome to the TSF 3-day-a-week Kettlebell Program, designed to fit seamlessly into any lifestyle and suitable for all fitness levels. Whether you're a beginner or an experienced fitness enthusiast, this program is perfect for those who don’t have access to a fancy home gym. All you need is a few kettlebells of varying weights, and even if you only have one kettlebell, you'll still be able to complete each session effectively.

Program Highlights:

  • Total Body Workouts: Each session utilises kettlebells and your own bodyweight to target every major muscle group, ensuring a comprehensive strength and endurance workout.
  • Flexible Equipment Requirements: Adaptable to the equipment you have on hand. If you have multiple kettlebells, great! If you only have one, you'll still get a full workout.
  • All Fitness Levels: Whether you're new to exercise or a seasoned pro, this program is scalable to meet your needs and help you achieve your fitness goals.
  • Versatile Goals: With a tailored calorie intake, this program can be adjusted to support general strength and conditioning, muscle gain, or weight loss.
  • Additional HIIT Workouts: Includes 14 high-intensity interval training (HIIT) style workouts to add on alternate days or at the end of each session for an extra calorie burn and conditioning boost.

What You’ll Achieve:

  • Improved Strength: Build functional strength that translates to everyday activities through varied kettlebell exercises.
  • Enhanced Endurance: Increase your cardiovascular fitness with dynamic movements that keep your heart rate up.
  • Muscle Gain: Sculpt and tone your body with progressive overload techniques that challenge your muscles.
  • Weight Loss: Burn calories and shed pounds with high-intensity circuits and consistent training.

Program Structure:

  • Day 1: Focus on lower body followed by dynamic KB moves for strength and conditioning.
  • Day 2: Single KB unilateral movements and pressing.
  • Day 3: Integrate full-body strength and circuits for maximum calorie burn and muscle engagement.

Each workout is carefully crafted to maximize your results with the equipment you have. The additional 14 HIIT style workouts can be incorporated on alternate days or added to the end of each session, offering flexibility and extra intensity when you need it.

Join us on this journey to a fitter, stronger you—no fancy gym required.


Let's get started and make every kettlebell swing count!

Kettlebell Training Program

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