Easy calisthenics and kettles
Transform your strength with 18 weeks of simple calisthenics and kettlebell workouts—build endurance and power in every session!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 2 min |
| 2 | Dead Hang | 1 | 0.5 min |
| 3 | Cardio | 1 | 15 min |
| 4 | Push Up | 3 | 20 reps |
| 5 | Diamond Push Up | 1 | 15 reps |
| 6 | Dip (Bodyweight) | 1 | 5 reps |
| 7 | Overhead Extension (Dumbbell) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 2 min |
| 2 | Dead Hang | 1 | 0.5 min |
| 3 | Cardio | 1 | 15 min |
| 4 | Shrug (Dumbbell) | 1 | 10 reps |
| 5 | Y Raise | 1 | 12 reps |
| 6 | Wide Grip Pull-Up | 2 | 6 reps |
| 7 | Pull-Up (Bodyweight) | 3 | 6 reps |
| 8 | Rear Delt Fly (Dumbbell) | 1 | 12 reps |
| 9 | Inverted Row | 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 2 min |
| 2 | Dead Hang | 1 | 0.5 min |
| 3 | Cardio | 1 | 15 min |
| 4 | Kettlebell Halo | 2 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 1 | 12 reps |
| 6 | Lu Raise | 1 | 12 reps |
| 7 | Front Raise | 1 | 0 reps |
| 8 | Pike Push Up | 3 | 8 reps |
| 9 | I, Y, T (IYT) Raise | 2 | 8 reps |
| 10 | Overhead Press (Dumbbell) | 2 | 8 reps |
| 11 | Reverse Plank | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 2 min |
| 2 | Dead Hang | 1 | 0.5 min |
| 3 | Cardio | 1 | 15 min |
| 4 | Chin-Up (Bodyweight) | 3 | 6 reps |
| 5 | Bicep Curl (Dumbbell) | 1 | 12 reps |
| 6 | Wrist Curls | 1 | 12 reps |
| 7 | 21s (EZ Bar) | 1 | 21 reps |
| 8 | Concentration Curl | 1 | 12 reps |
| 9 | Reverse Bicep Curl (Dumbbell) | 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 2 min |
| 2 | Side Plank | 2 | 0.5 min |
| 3 | Dead Hang | 1 | 0.5 min |
| 4 | Cardio | 1 | 15 min |
| 5 | Knee Raise (Captain's Chair) | 1 | 15 reps |
| 6 | Hanging Leg Raise | 1 | 0 reps |
| 7 | Wood Chop | 2 | 12 reps |
| 8 | Russian Twist (Dumbbell) | 1 | 12 reps |
| 9 | Dead Bug | 1 | 12 reps |
| 10 | Bird Dog | 1 | 12 reps |
| 11 | Hollow Hold | 1 | 1 min |
| 12 | V-Up | 1 | 12 reps |
| 13 | Plank Walkout | 1 | 10 reps |
| 14 | Russian Twist | 1 | 0 reps |
| 15 | Wall Press Dead Bug | 1 | 12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Easy calisthenics and kettles is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Easy calisthenics and kettles is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Easy calisthenics and kettles is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
