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KB ABF

by Kimberly P.

Program Description

n/a

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 08, 2025 12:06
  • Last Edited
    Dec 08, 2025 03:52
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Upper Back
12.1%
Quadriceps
10.7%
Forearms
8.1%
Lats
8.1%
Glutes
7.4%
Hamstrings
7.4%
Front Delts
7.4%
Full Body
6.7%
Middle Delts
4%
Triceps
4%
Biceps
4%
Stretching
4%
Adductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Press
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
3
5 reps
-
9A
Kettlebell Snatch
3
5 reps
-
9B
Hanging Leg Raise
3
10 reps
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
3
3
10 reps
5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
Bottoms Up KB Press
1
10 reps
-
4
Supine Ring Rows
1
10 reps
-
5
Kettlebell Swing
1
10 reps
-
6
Kettlebell Overhead Squat
1
10 reps
-
7
Farmer's Walk (Weighted)
1
50 reps
-
8A
Kettlebell Pause Squat
1
1
1
10 reps
5 reps
3 reps
-
-
-
8B
KB RDL
1
1
1
10 reps
5 reps
3 reps
-
-
-
9A
Kettlebell Swing
3
15 reps
-
9B
Dead Bug
3
10 reps
-
10A
KB Lunges
3
10 reps
-
10B
Farmer's Walk (Weighted)
3
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bar Hang
1
0.5 mins
-
2
Goblet Squat
1
0.5 mins
-
3
KB RDL
1
10 reps
-
4
Bottoms Up KB Press
1
10 reps
-
5
Kettlebell Snatch
1
10 reps
-
6
Farmer's Walk (Weighted)
1
50 reps
-
7
Turkish Get Up
5
1 reps
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1
15-30 mins
-
9A
Bent Over Row (Kettlebell)
3
10 reps
-
9B
Shoulder Raise
3
10 reps
-
9C
Abs Crunch (Weighted)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bar Hang
1 Set
0.5 mins
-
2
Goblet Squat
1 Set
0.5 mins
-
3
Bottoms Up KB Press
1 Set
10 Reps
-
4
Supine Ring Rows
1 Set
10 Reps
-
5
Kettlebell Swing
1 Set
10 Reps
-
6
Kettlebell Overhead Squat
1 Set
10 Reps
-
7
Farmer's Walk (Weighted)
1 Set
50 Reps
-
8A
Kettlebell Press
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
-
-
-
8B
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
9A
Kettlebell Snatch
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
9B
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10
15 Swings, 10 Squats, 10 Push Ups - Descending Ladder
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
Day 2
1
Bar Hang
1 Set
0.5 mins
-
2
Goblet Squat
1 Set
0.5 mins
-
3
Bottoms Up KB Press
1 Set
10 Reps
-
4
Supine Ring Rows
1 Set
10 Reps
-
5
Kettlebell Swing
1 Set
10 Reps
-
6
Kettlebell Overhead Squat
1 Set
10 Reps
-
7
Farmer's Walk (Weighted)
1 Set
50 Reps
-
8A
Kettlebell Pause Squat
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
-
-
-
8B
KB RDL
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
-
-
-
9A
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9B
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10A
KB Lunges
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10B
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
50 Reps
50 Reps
50 Reps
-
-
-
Day 3
1
Bar Hang
1 Set
0.5 mins
-
2
Goblet Squat
1 Set
0.5 mins
-
3
KB RDL
1 Set
10 Reps
-
4
Bottoms Up KB Press
1 Set
10 Reps
-
5
Kettlebell Snatch
1 Set
10 Reps
-
6
Farmer's Walk (Weighted)
1 Set
50 Reps
-
7
Turkish Get Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
-
-
-
-
-
8
2 Cleans, 1 Press, 3 Squats - 15 EMOM
1 Set
15-30 mins
-
9A
Bent Over Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9B
Shoulder Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9C
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-