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Beginner Kettlebell Functional 2: Suitcase Deadlift & Split Squat

Warm-Up: Jumping Jacks, Hip Circles, Arm Swings. Main Circuit: KB Suitcase Deadlift, KB Goblet Split Squat, KB Farmer's Carry March, KB Upright Row, KB Chest-Height Swing. Cooldown: Standing Calf Stretch, Seated Forward Fold.

30 min 10 exercises

The workout

  1. 1

    Jumping Jacks

    30s

    Low-impact version. Elevates heart rate and activates full body.

  2. 2

    Hip Circles

    30s

    Hands on hips, rotate both directions. Warms up hips and core.

  3. 3

    Arm Swings

    30s

    Swing arms across body and open wide. Loosens chest and shoulders.

  4. 4

    Kettlebell Suitcase Deadlift

    45s

    Hold kettlebell in one hand. Builds glute and oblique strength.

  5. 5

    Kettlebell Goblet Split Squat

    45s

    Step one foot back. Strengthens legs and improves balance.

  6. 6

    Kettlebell Farmer's Carry March

    45s

    Hold kettlebell at side and march. Enhances core and grip strength.

  7. 7

    Kettlebell Upright Row

    45s

    Pull kettlebell to chin. Works traps and shoulders.

  8. 8

    Kettlebell Chest-Height Swing

    45s

    Controlled swing to shoulder level. Builds explosive hip drive.

  9. 9

    Standing Calf Stretch

    30s

    Step back and press heel down. Stretches calf muscles.

  10. 10

    Seated Forward Fold

    30s

    Sit with legs extended and reach for toes. Loosens hamstrings and lower back.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.