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Full Body Kettlebell and Run Routine

by Mike B.

Program Description

To do a simple kettlebell workout. 1 min rest in between each exercise.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    May 28, 2025 06:40
  • Last Edited
    Jun 25, 2025 04:44

Summary

Unleash your potential with this dynamic Full Body Kettlebell and Run Routine, designed to challenge your strength and endurance over six days. This week-long program combines kettlebell exercises like swings, goblet squats, and single-leg deadlifts with invigorating runs, ensuring a comprehensive full-body workout that targets multiple muscle groups. Perfect for those looking to elevate their fitness game, this routine requires only a dumbbell and your determination. Get ready to sweat, strengthen, and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.4%
Glutes
12.8%
Upper Back
8.1%
Abs
7.4%
Hamstrings
6.7%
Triceps
6.7%
Middle Delts
6.7%
Other
6.7%
Lats
5.4%
Lower Back
5.4%
Front Delts
4%
Calves
3.4%
Chest
3.4%
Biceps
2.7%
Adductors
2%
Rear Delts
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
-
2
Goblet Squat
1
1 mins
-
3
Single Leg Deadlift
2
1 mins
-
4
Reverse Lunge (Dumbbell)
1
1 mins
-
5
Standing Calf Raise
1
1 mins
-
6
Push Up
1
1 mins
-
7
Bent Over Row (Kettlebell)
2
1 mins
-
8
Kettlebell Clean and Press
2
1 mins
-
9
Around The World
2
1 mins
-
10
Russian Twist (Dumbbell)
1
1 mins
-
11
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
-
2
Goblet Squat
1
1 mins
-
3
Single Leg Deadlift
2
1 mins
-
4
Reverse Lunge (Dumbbell)
1
1 mins
-
5
Standing Calf Raise
1
1 mins
-
6
Push Up
1
1 mins
-
7
Bent Over Row (Kettlebell)
2
1 mins
-
8
Kettlebell Clean and Press
2
1 mins
-
9
Around The World
2
1 mins
-
10
Russian Twist (Dumbbell)
1
1 mins
-
11
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
-
2
Goblet Squat
1
1 mins
-
3
Single Leg Deadlift
2
1 mins
-
4
Reverse Lunge (Dumbbell)
1
1 mins
-
5
Standing Calf Raise
1
1 mins
-
6
Push Up
1
1 mins
-
7
Bent Over Row (Kettlebell)
2
1 mins
-
8
Kettlebell Clean and Press
2
1 mins
-
9
Around The World
2
1 mins
-
10
Russian Twist (Dumbbell)
1
1 mins
-
11
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Kettlebell Swing
1 Set
1 mins
-
2
Goblet Squat
1 Set
1 mins
-
3
Single Leg Deadlift
2 Sets
1 mins
-
4
Reverse Lunge (Dumbbell)
1 Set
1 mins
-
5
Standing Calf Raise
1 Set
1 mins
-
6
Push Up
1 Set
1 mins
-
7
Bent Over Row (Kettlebell)
2 Sets
1 mins
-
8
Kettlebell Clean and Press
2 Sets
1 mins
-
9
Around The World
2 Sets
1 mins
-
10
Russian Twist (Dumbbell)
1 Set
1 mins
-
11
Run
1 Set
20 mins
-
Day 2
1
Run
1 Set
45 mins
-
Day 4
1
Run
1 Set
45 mins
-
Day 5
1
Kettlebell Swing
1 Set
1 mins
-
2
Goblet Squat
1 Set
1 mins
-
3
Single Leg Deadlift
2 Sets
1 mins
-
4
Reverse Lunge (Dumbbell)
1 Set
1 mins
-
5
Standing Calf Raise
1 Set
1 mins
-
6
Push Up
1 Set
1 mins
-
7
Bent Over Row (Kettlebell)
2 Sets
1 mins
-
8
Kettlebell Clean and Press
2 Sets
1 mins
-
9
Around The World
2 Sets
1 mins
-
10
Russian Twist (Dumbbell)
1 Set
1 mins
-
11
Run
1 Set
20 mins
-
Day 3
1
Kettlebell Swing
1 Set
1 mins
-
2
Goblet Squat
1 Set
1 mins
-
3
Single Leg Deadlift
2 Sets
1 mins
-
4
Reverse Lunge (Dumbbell)
1 Set
1 mins
-
5
Standing Calf Raise
1 Set
1 mins
-
6
Push Up
1 Set
1 mins
-
7
Bent Over Row (Kettlebell)
2 Sets
1 mins
-
8
Kettlebell Clean and Press
2 Sets
1 mins
-
9
Around The World
2 Sets
1 mins
-
10
Russian Twist (Dumbbell)
1 Set
1 mins
-
11
Run
1 Set
20 mins
-
Day 6
1
Run
1 Set
45 mins
-