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BoostcampPNG

Kettlebells for Runners

by Toonnutta
10 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
    May 03, 2025 09:52
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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
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