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
- LevelBeginner
- GoalAthletics
- EquipmentAt Home
- Program Length16 weeks
- Time Per Workout30 minutes
- CreatedMar 17, 2025 03:42
- Last EditedJun 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!
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 Swing5 Sets
10 Reps
@7
2
Turkish Get Up5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)3 Sets
16 Reps
@7
4
Lunge (Kettlebell)3 Sets
16 Reps
@7
5
Goblet Squat3 Sets
8 Reps
@7
Day 2
1
Kettlebell Swing5 Sets
10 Reps
@7
2
Turkish Get Up5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)3 Sets
16 Reps
@7
4
Lunge (Kettlebell)3 Sets
16 Reps
@7
5
Goblet Squat3 Sets
8 Reps
@7
Day 3
1
Kettlebell Swing5 Sets
10 Reps
@7
2
Turkish Get Up5 Sets
2 Reps
@7
3
Bent Over Row (Kettlebell)3 Sets
16 Reps
@7
4
Lunge (Kettlebell)3 Sets
16 Reps
@7
5
Goblet Squat3 Sets
8 Reps
@7