Full Body Kettlebell and Run Routine

by Derek Wilcock

2 athletes joined

5.0

(1 rating)

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 17, 2025 04:07
Last Edited
May 28, 2025 06:40

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4.8 Stars with 10, 000+ Ratings

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

1

Run

1

45 mins

-

Day 3

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

1

Run

1

45 mins

-

Day 5

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

1

Run

1

45 mins

-

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

-

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Derek WilcockAge 26, Man

14 days ago

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I think this programs slaps because I made it for myself.