We're doing kettlebell workouts in quarantine.
Don't have a kettlebell? Use something heavy.
Don't have a pull-up bar? Do bent-over rows instead.
Substitute a similar workout. Make it fun for yourself. Do pushups and bodyweight squats. Do more reps.
Day 1
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 10
Reps: 7
Rest: 50 secs
Day 2
Alternating kettlebell press ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 30 secs
Day 3
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 13
Reps: 7
Rest: 50 secs
Day 4
Alternating kettlebell press ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 30 secs
Day 5
Goblet squat ⓘ
Sets: 3
Reps: 7
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 16
Reps: 7
Rest: 50 secs
Day 6
Alternating kettlebell press ⓘ
Sets: 3
Reps: 5,3,2
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 3
Reps: 5,3,2
Rest: 30 secs
Day 7
Day 8
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 13
Reps: 7
Rest: 50 secs
Day 9
Alternating kettlebell press ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 30 secs
Day 10
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 16
Reps: 7
Rest: 50 secs
Day 11
Alternating kettlebell press ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 2
Reps: 5,4,3,2,1
Rest: 30 secs
Day 12
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 19
Reps: 7
Rest: 50 secs
Day 13
Alternating kettlebell press ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 30 secs
Day 14
Day 15
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 16
Reps: 7
Rest: 50 secs
Day 16
Alternating kettlebell press ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 4
Reps: 5,4,3,2,1
Rest: 30 secs
Day 17
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 19
Reps: 7
Rest: 50 secs
Day 18
Alternating kettlebell press ⓘ
Sets: 1
Reps: 6,5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 1
Reps: 6,5,4,3,2,1
Rest: 30 secs
Day 19
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 22
Reps: 7
Rest: 50 secs
Day 20
Alternating kettlebell press ⓘ
Sets: 2
Reps: 6,4,2
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 2
Reps: 6,4,2
Rest: 30 secs
Day 21
Day 22
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 19
Reps: 7
Rest: 50 secs
Day 23
Alternating kettlebell press ⓘ
Sets: 3
Reps: 6,5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 3
Reps: 6,5,4,3,2,1
Rest: 30 secs
Day 24
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 22
Reps: 7
Rest: 50 secs
Day 25
Alternating kettlebell press ⓘ
Sets: 1
Reps: 6,5,4,3,2,1
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 1
Reps: 6,5,4,3,2,1
Rest: 30 secs
Day 26
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 25
Reps: 7
Rest: 50 secs
Day 27
Alternating kettlebell press ⓘ
Sets: 3
Reps: 6,4,2
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 3
Reps: 6,5,4,3,2,1
Rest: 30 secs
Day 28
Day 29
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 20
Reps: 7
Rest: 50 secs
Day 30
Alternating kettlebell press ⓘ
Sets: 2
Reps: 6,4,2
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 2
Reps: 6,4,2
Rest: 30 secs
Day 31
Goblet squat ⓘ
Sets: 3
Reps: 5
Rest: 60 sec
Kettlebell swing ⓘ
Sets: 10
Reps: 7
Rest: 50 secs
Day 32
Alternating kettlebell press ⓘ
Sets: 1
Reps: 6,4,2
Rest: 60 sec
Pullup (or equivalent, like bent-over row) ⓘ
Sets: 1
Reps: 6,4,2
Rest: 30 secs
Day 33
Do each exercise, as many sets of 7 as you can do in 30 mins.
Day 34
Run a mile as fast as you can. Walk a mile cooldown.