Single Kettlebell Conditioning: Ballistic & Metabolic Focus | Day 4 | 90-Day Program (No Talking)

WEEKLY SCHEDULE
This program is 5 workouts per week with 2 rest days. You can choose when to take your rest days based on your schedule.
Ideal setup: Train 5 consecutive days, rest 2 days (like Mon-Fri training, Sat-Sun rest).
Or spread them out: Train 2-3 days, rest 1 day, train remaining days, rest 1 day.
Just follow the workout order (Day 1, 2, 3, 4, 5) and make sure you get 2 full rest days each week. Recovery is essential for gains!

Boost your power and conditioning with Day 4 of our 90-Day Kettlebell Program. This is a follow-along, "No Talking" workout designed for maximum efficiency. Just follow the steps, watch the form, and get the work done.

WORKOUT OVERVIEW
Phase: 1 (Foundation)
Focus: Full Body Power, Explosiveness & Cardio
Structure: 3 Sets per exercise
Rest: 30s between sets | 60s between exercises
Equipment: Single Kettlebell

TIMESTAMPS (CLICK TO JUMP)
00:00 - Overview
00:13 - Swing Two-Hand (3 Sets)
04:23] - Clean (3 Sets)
10:41 - Snatch (3 Sets)
16:15 - Goblet Squat Thruster (3 Sets)
19:40 - KB Swing to Squat (3 Sets)
22:54 - Single Arm Thruster (Finisher)

THE 90-DAY CHALLENGE
This is Day 4 of a complete 12-week strength and conditioning program.
Subscribe to follow the full 90-day journey.

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