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Kettlebell Marathon Plan

by Jacob P.

Program Description

Kettlebell exercises for supporting marathon training and toning body.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 01, 2025 08:21
  • Last Edited
    May 28, 2025 03:10
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Goblet Squat
3
12 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Push Press (Dumbbell)
3
8 reps
-
2D
One Arm Bent Over Row
3
10 reps
-
2E
Dead Bug
3
6 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
World's Greatest Stretch
1
5 reps
-
1B
Arm Circle
1
10 reps
-
1C
Hip Circles
1
10 reps
-
1D
Glute Bridge (Bodyweight)
1
15 reps
-
1E
Squat (Bodyweight)
1
15 reps
-
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2B
Kettlebell Swing
3
20 reps
-
2C
Single Arm Floor Press
3
8 reps
-
2D
Suitcase Deadlift
3
10 reps
-
2E
Kettlebell Windmill
3
5 reps
-
3A
Hollow Hold
2
0.5 mins
-
3B
Russian Twist (Dumbbell)
2
20 reps
-
3C
Side Plank with Reach Through
2
0.5 mins
-
3D
Plank with Shoulder Taps
2
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1A
World's Greatest Stretch
1 Set
5 Reps
-
1B
Arm Circle
1 Set
10 Reps
-
1C
Hip Circles
1 Set
10 Reps
-
1D
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
1E
Squat (Bodyweight)
1 Set
15 Reps
-
2A
Goblet Squat
3 Sets
12 Reps
-
2B
Kettlebell Swing
3 Sets
20 Reps
-
2C
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
-
2D
One Arm Bent Over Row
3 Sets
10 Reps
-
2E
Dead Bug
3 Sets
6 Reps
-
3A
Hollow Hold
2 Sets
0.5 mins
-
3B
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
3C
Side Plank with Reach Through
2 Sets
0.5 mins
-
3D
Plank with Shoulder Taps
2 Sets
0.5 mins
-
Day 2
1A
World's Greatest Stretch
1 Set
5 Reps
-
1B
Arm Circle
1 Set
10 Reps
-
1C
Hip Circles
1 Set
10 Reps
-
1D
Glute Bridge (Bodyweight)
1 Set
15 Reps
-
1E
Squat (Bodyweight)
1 Set
15 Reps
-
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2B
Kettlebell Swing
3 Sets
20 Reps
-
2C
Single Arm Floor Press
3 Sets
8 Reps
-
2D
Suitcase Deadlift
3 Sets
10 Reps
-
2E
Kettlebell Windmill
3 Sets
5 Reps
-
3A
Hollow Hold
2 Sets
0.5 mins
-
3B
Russian Twist (Dumbbell)
2 Sets
20 Reps
-
3C
Side Plank with Reach Through
2 Sets
0.5 mins
-
3D
Plank with Shoulder Taps
2 Sets
0.5 mins
-