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Beginner Kettlebell Functional 1: Deadlift & Goblet Squat

Warm-Up: Bodyweight Lateral Lunges, Arm Circles, High Knee March. Main Circuit: KB Deadlift, KB Goblet Squat, KB Overhead Hold March, KB Swing (Chest-Level), KB Halo. Cooldown: Standing Hip Flexor Stretch, Crossbody Shoulder Stretch.

30 min 10 exercises

The workout

  1. 1

    Bodyweight Lateral Lunges

    30s

    Step wide side-to-side. Warms hips, groin, and glutes.

  2. 2

    Arm Circles

    30s

    Small to large forward and backward circles. Activates shoulders.

  3. 3

    High Knee March

    30s

    March in place with knees high. Warms up hip flexors and core.

  4. 4

    Kettlebell Deadlift

    45s

    Hinge at hips and lift kettlebell with flat back. Strengthens glutes and hamstrings.

  5. 5

    Kettlebell Goblet Squat

    45s

    Hold kettlebell at chest and squat. Builds quads, glutes, and core stability.

  6. 6

    Kettlebell Overhead Hold March

    45s

    Hold bell overhead and march. Improves core control and shoulder stability.

  7. 7

    Kettlebell Swing (Chest-Level)

    45s

    Hinge and swing to shoulder height. Trains hip drive and coordination.

  8. 8

    Kettlebell Halo

    45s

    Rotate kettlebell around head. Builds shoulder mobility and core stability.

  9. 9

    Standing Hip Flexor Stretch

    30s

    Step one foot back and push hips forward. Opens hips.

  10. 10

    Crossbody Shoulder Stretch

    30s

    Pull one arm across chest. Loosens shoulders and upper back.

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