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Beginner Kettlebell Functional 5: Sumo Deadlift & Horn Curl

Warm-Up: Lateral Leg Swings, Torso Hinge with Arm Reach, Kneeling Cat-Cow. Main Circuit: KB Sumo Deadlift, KB Goblet Step-Through Lunge, KB Horn Curl, KB Press from Half-Kneeling, KB Swing with Pause. Cooldown: Lying Glute Stretch, Standing Hamstring Stretch.

30 min 10 exercises

The workout

  1. 1

    Lateral Leg Swings

    30s

    Swing each leg side-to-side. Opens hips and inner thighs.

  2. 2

    Torso Hinge with Arm Reach

    30s

    Hinge forward and swing arms overhead. Warms up posterior chain.

  3. 3

    Kneeling Cat-Cow

    30s

    Alternate between spinal flexion and extension. Mobilizes spine.

  4. 4

    Kettlebell Sumo Deadlift

    45s

    Wide stance deadlift with kettlebell. Engages glutes and inner thighs.

  5. 5

    Kettlebell Goblet Step-Through Lunge

    45s

    Alternate lunges forward and back. Builds leg strength and coordination.

  6. 6

    Kettlebell Horn Curl

    45s

    Hold horns and curl. Focuses on biceps and grip strength.

  7. 7

    Kettlebell Press from Half-Kneeling

    45s

    Press overhead while kneeling. Improves shoulder stability.

  8. 8

    Kettlebell Swing with Pause

    45s

    Pause between each swing. Emphasizes control and form.

  9. 9

    Lying Glute Stretch

    30s

    Cross ankle over knee and pull. Stretches outer hip.

  10. 10

    Standing Hamstring Stretch

    30s

    Place foot on low surface and hinge. Loosens hamstrings.

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