Kettlebells – 100 exercises 14 Apk for Android

100 Kettlebell Exercises: A Comprehensive Guide

Discover a series of 100 kettlebell exercises structured into 10 consecutive workouts designed for individuals with 1.5 to 2 years of regular training. This program is tailored for convenience and effectiveness.

Features of the Program

• Built-in Random Workouts Wizard: Generate unique workouts effortlessly.


• Color Marker for Workout Difficulty: Easily identify the intensity of each session.


• Built-in Mini-Timer: Keep track of your workout duration.


• Built-in Counter Dialog: Monitor your repetitions.


• Workout Diary: Record your progress and achievements.

Engagement and Sharing

• Mood Drawing: Illustrate your mood and share it on social networks.


• Shareable Workouts Graph: Showcase your progress with friends.


• Fun Interaction: Double-tap exercise images for a surprise.


• Photo Sharing: Save and share photos of your kettlebell exercises.

Note: No kettlebells were harmed during the creation of this application!

Workout Structure

The following sections detail the ten sets of kettlebell workouts, arranged in order of increasing difficulty. Each workout consists of 10 exercises targeting all major muscle groups. The typical structure includes:

1. Arm and Shoulder Exercises: Various types of benching with one and two hands.


2. Core Exercises: Focus on abdominal muscles through tilts, turns, and circular movements.


3. Leg Exercises: Squats and lunges to strengthen leg muscles.


4. Shoulder Girdle Exercises: Diverse hand motions for shoulder stability.


5. Hand Muscle Exercises: Bending and unbending in different positions.


6. Neck Muscle Exercises: Flexion, extension, and rotation using a kettlebell on a strap.


7. Back Exercises: Ejecting kettlebells and circular movements to target back muscles.


8. Leg Muscle Exercises: Lunges and squats using one or two kettlebells.


9. Advanced Arm and Shoulder Exercises: Presses, tremors, and jerks in various positions.


10. Full Body Exercises: Juggling with one or two kettlebells to engage all muscle groups.

Guidelines for Beginners

Beginners should start with the first workout, practicing it for one to two months. Progress to subsequent workouts, dedicating 2 to 3 months to each, based on personal fitness levels. It is crucial to master each workout before advancing to a more challenging one.

These workouts are designed for one to two years of regular, systematic training, ensuring a solid foundation for your fitness journey.