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Grit: Kettlebell General Fitness for Running (10km Focus)

Author

Andrew McDonald

All plans by this Coach

Length

5 Weeks

Plan Specs

running 10km beginner intermediate advanced masters weightloss time goal strength base period

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Own a kettlebell and looking to generate a sweat?

This plan features two short workouts per week with varying intensity. Designed to compliment your existing training, these will keep you challenged between your running specific workouts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:14 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:14 hrs 0:45 hrs

Andy McDonald

Grit and Glory Coaching

I believe in celebrating effort rather than results and keeping things simple to help the 'Everyday Athlete' achieve more.

Beyond training plans, performance testing and regular feedback, my services include:

  • Fatigue Management
  • Mental Strength & Wellness
  • Race Preparation & Strategy
  • Strength & Conditioning
  • Remote Kettlebell Coaching
  • Practical Skills Sessions
  • Personal & Team Coaching
  • Event Presentations

Sample Day 1

0:30:00
Whole Body Kettlebell Workout 1

Warm up


8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: Repeat following for 5 minutes

10 Kettlebell Deadlifts
10 Single Leg Deadlifts – Left Leg
10 Single Leg Deadlifts – Right Leg

REST 1 MINUTE – Shake off muscle tension

Sequence 2: Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Double Handed Kettlebell Swings
Kettlebell Rows Left Arm
Kettlebell Rows Right Arm
Double Handed Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Front Squat to Overhead Press – Left Arm
Kettlebell Front Squat to Overhead Press – Right Arm


Cool Down

Full body stretch, shake off muscle tension

Sample Day 3

0:40:00
Whole Body Kettlebell Workout 2

Warm up


8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: Repeat following for 5 minutes


10 Kettlebell Deadlifts
10 Single Leg Deadlifts – Left Leg
10 Single Leg Deadlifts – Right Leg

REST 1 MINUTE – Shake off muscle tension

Sequence 2: Carry out each exercise for 30 seconds and rest for 10 seconds before progressing to the next exercise


Single Arm Kettlebell Swings
Kettlebell Rows Left Arm
Kettlebell Rows Right Arm
Single Arm Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Front Squat to Overhead Press – Left Arm
Kettlebell Front Squat to Overhead Press – Right Arm

REST 1 MINUTE – Shake off muscle tension


Cool Down

Full body stretch, shake off muscle tension

Sample Day 8

0:45:00
Whole Body Kettlebell Workout 3

Warm up


8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: Repeat following for 5 minutes


10 Kettlebell Deadlifts
10 Single Leg Deadlifts – Left Leg
10 Single Leg Deadlifts – Right Leg

REST 1 MINUTE – Shake off muscle tension

Sequence 2: Carry out each exercise for 45 seconds and rest for 15 seconds before progressing to the next exercise


Double Handed Kettlebell Swings
Kettlebell Rows Left Arm
Kettlebell Rows Right Arm
Single Arm Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Front Squat to Overhead Press – Left Arm
Kettlebell Front Squat to Overhead Press – Right Arm

REST 1 MINUTE – Shake off muscle tension

Cool Down

Full body stretch, shake off muscle tension

Sample Day 10

0:30:00
Whole Body Kettlebell Workout 4

Warm up

8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: 5 Minutes duration. Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Kettlebell Deadlift
Single Leg Deadlift – Left Leg
Single Leg Deadlift – Right Leg
Kettlebell Deadlift
Kettlebell Row – Left Arm
Kettlebell Row – Right Arm
Kettlebell Deadlift

REST 1 MINUTE – Shake off muscle tension

Sequence 2: 5 Minutes duration. Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Kettlebell Russian Twists
Kettlebell Goblet Squat
Kettlebell Front Squat to Overhead Press

REST 1 MINUTE – Shake off muscle tension

Sequence 2: 10 Minutes duration. Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Double Handed Kettlebell Swings
Kettlebell Row – Left Arm
Kettlebell Row – Right Arm
Kettlebell Russian Twists

Cool Down

Full body stretch, shake off muscle tension

Sample Day 15

0:40:00
Whole Body Kettlebell Workout 5

Warm up

8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: 5 Minutes duration. Carry out each exercise for 45 seconds and rest for 15 seconds before progressing to the next exercise

Kettlebell Deadlift
Single Leg Deadlift – Left Leg
Single Leg Deadlift – Right Leg
Kettlebell Deadlift
Kettlebell Row – Left Arm
Kettlebell Row – Right Arm
Kettlebell Deadlift

REST 1 MINUTE – Shake off muscle tension

Sequence 2: 10 Minutes duration. Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Kettlebell Russian Twists
Kettlebell Goblet Squat
Kettlebell Front Squat to Overhead Press

REST 1 MINUTE – Shake off muscle tension

Sequence 2: 15 Minutes duration. Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Double Handed Kettlebell Swings
Kettlebell Row – Left Arm
Kettlebell Row – Right Arm
Kettlebell Russian Twists

Cool Down

Full body stretch, shake off muscle tension

Sample Day 17

0:30:00
Whole Body Kettlebell Workout 1

Warm up


8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: Repeat following for 5 minutes

10 Kettlebell Deadlifts
10 Single Leg Deadlifts – Left Leg
10 Single Leg Deadlifts – Right Leg

REST 1 MINUTE – Shake off muscle tension

Sequence 2: Carry out each exercise for 20 seconds and rest for 10 seconds before progressing to the next exercise

Double Handed Kettlebell Swings
Kettlebell Rows Left Arm
Kettlebell Rows Right Arm
Double Handed Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Front Squat to Overhead Press – Left Arm
Kettlebell Front Squat to Overhead Press – Right Arm


Cool Down

Full body stretch, shake off muscle tension

Sample Day 22

0:40:00
Whole Body Kettlebell Workout 2

Warm up


8 Shoulder Rolls, forwards and backwards
8 Arm Circles
8 Hip Circles Clockwise
8 Hip Circles Anti-Clockwise
10 Bodyweight Squats
10 Kettlebell Deadlifts

Sequence 1: Repeat following for 5 minutes


10 Kettlebell Deadlifts
10 Single Leg Deadlifts – Left Leg
10 Single Leg Deadlifts – Right Leg

REST 1 MINUTE – Shake off muscle tension

Sequence 2: Carry out each exercise for 30 seconds and rest for 10 seconds before progressing to the next exercise


Single Arm Kettlebell Swings
Kettlebell Rows Left Arm
Kettlebell Rows Right Arm
Single Arm Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Front Squat to Overhead Press – Left Arm
Kettlebell Front Squat to Overhead Press – Right Arm

REST 1 MINUTE – Shake off muscle tension


Cool Down

Full body stretch, shake off muscle tension

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