Kettlebells for Runners

by Toonnutta
11 athletes joined

Program Description

3 Days a week kettlebell routine for runners. Based on a single Kettlebell. 16reps is 8 each side. 2 reps is 1 each side.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 17, 2025 03:42
  • Last Edited
    Jun 18, 2025 11:04

Summary

Unlock your running potential with this 16-week Kettlebells for Runners program, designed specifically for those looking to enhance their performance and strength. Committing just three days a week, you'll engage in dynamic kettlebell exercises like swings, Turkish get-ups, and lunges, targeting your full body while building endurance and stability. This program not only improves your running efficiency but also helps prevent injuries, ensuring you're ready to hit the ground running. Get ready to elevate your training and achieve your personal best!
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
5
10 reps
RPE 7
2
Turkish Get Up
5
2 reps
RPE 7
3
Bent Over Row (Kettlebell)
3
16 reps
RPE 7
4
Lunge (Kettlebell)
3
16 reps
RPE 7
5
Goblet Squat
3
8 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Kettlebell Swing
5 Sets
10 Reps
@7
2
Turkish Get Up
5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)
3 Sets
16 Reps
@7
4
Lunge (Kettlebell)
3 Sets
16 Reps
@7
5
Goblet Squat
3 Sets
8 Reps
@7
Day 2
1
Kettlebell Swing
5 Sets
10 Reps
@7
2
Turkish Get Up
5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)
3 Sets
16 Reps
@7
4
Lunge (Kettlebell)
3 Sets
16 Reps
@7
5
Goblet Squat
3 Sets
8 Reps
@7
Day 3
1
Kettlebell Swing
5 Sets
10 Reps
@7
2
Turkish Get Up
5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)
3 Sets
16 Reps
@7
4
Lunge (Kettlebell)
3 Sets
16 Reps
@7
5
Goblet Squat
3 Sets
8 Reps
@7