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Kettlebell

4-Week Strong - Kettlebell Program

A four-week kettlebell strength program with three planned sessions each week. The schedule moves through two two-week stages: establishing a consistent training rhythm, then working with more demanding exercise variations. Each stage’s three workouts are repeated in its second week, giving you 12 scheduled strength sessions and time to revisit the movements.

The digital PDF brings together the roadmap, linked exercise demonstrations, a six-minute warm-up and an optional cardio session. Strength sessions are listed at 45–60 minutes, with guidance to add repetitions or increase weight when heavier kettlebells are available.

The structure keeps the next session and the next stage clearly laid out.

4Weeks
3Sessions / week
12Training sessions

$19.99

Digital PDF · English + Spanish included

Digital PDF program — no physical shipping. English and Spanish editions are included. Your download links are sent automatically by email after purchase. Need help? hello@liftwithkarine.com

Real pages from this program.

Compare programs Black kettlebell in a warmly lit studio
What you’ll need

A light matching kettlebell pair and one heavier kettlebell are required. A medium pair is recommended. A stable elevated support and a small stable heel elevation are required where prescribed.

Inside the program
  • A digital PDF with a 4-week training roadmap.
  • Three strength sessions per week: 12 scheduled sessions, using 6 strength workouts, each repeated in the second week of its stage.
  • A 6-minute warm-up.
  • One optional cardio session, listed at 20–25 minutes, to add once per week if you want an extra training day.
  • Exercise demonstration links and prescribed sets, repetitions or work times, plus rest guidance.
  • Guidance on adding repetitions or increasing working weights as heavier equipment becomes available.
Your progression

Training rhythm

Train three times per week. Complete Workouts 1–3 in Week 1 and repeat them in Week 2; complete Workouts 4–6 in Week 3 and repeat them in Week 4.

Strength sessions are listed at 45–60 minutes. Add repetitions or increase weight when heavier equipment is available, while following the program’s prescribed work.

Weeks 1–2: Build Momentum

Establish a consistent training rhythm, choose your working loads and revisit each workout with attention to control.

Weeks 3–4: Push Forward

Move to more demanding exercise variations and repeat the second group of workouts with attention to progression.

Optional cardio

If you want an additional training day, add the optional cardio session once per week. Optional cardio is separate from the scheduled strength-session total.

Questions before you start

What can I see in the preview?

Explore the cover, roadmap and first strength workout using the page previews.

Can I try training with Karine first?

Yes. Follow along with a free workout on YouTube.

Train free with Karine
Which 4/8/12-week program should I choose?

Choose your equipment first. The 4-week block is a shorter commitment, 8 weeks is the foundations block (Level 1), and 12 weeks has six stages. Compare the schedules and equipment before choosing.

What equipment do I need?

A light matching kettlebell pair and one heavier kettlebell are required. A medium pair is recommended. A stable elevated support and a small stable heel elevation are required where prescribed.

How many sessions per week?

Three strength sessions per week.

How long is each session?

Strength sessions are estimated at 45–60 minutes including the prescribed warm-up. Pauses to watch demonstrations are not included.

How do I receive the program?

This is a digital PDF program with no physical shipping. Download links are sent automatically by email after purchase.

Why do I receive two files?

Your purchase includes the English and Spanish editions. Choose the language you prefer.

Where is my download email?

Check Spam, Junk and Promotions. If you need help, email hello@liftwithkarine.com.

Can I use the PDF on my phone?

Yes. Open the downloaded PDF on your phone and tap the linked exercise demonstrations.

Are exercise demonstrations included?

The PDF links to YouTube exercise demonstrations. These are demonstrations, not full follow-along workout videos.

What happens after I finish?

The optional links under “Continue your training” help you explore another block or ongoing training. No next purchase is required.