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Beginner Kettlebell Functional 4: Deadlift Row & Lateral Lunge

Warm-Up: Bodyweight Squat with Reach, Leg Swings Front to Back, Kneeling Arm Circles. Main Circuit: KB Deadlift to Upright Row, KB Goblet Lateral Lunge, KB Single-Arm Rack Hold, KB Seated Press, KB Swing to Goblet Catch. Cooldown: Standing Forward Fold, Side-Lying Quad Stretch.

30 min 10 exercises

The workout

  1. 1

    Bodyweight Squat with Reach

    30s

    Squat down and reach arms forward. Warms up hips and shoulders.

  2. 2

    Leg Swings Front to Back

    30s

    Swing one leg at a time. Mobilizes hips and hamstrings.

  3. 3

    Kneeling Arm Circles

    30s

    Circle arms while kneeling. Loosens shoulders and upper back.

  4. 4

    Kettlebell Deadlift to Upright Row

    45s

    Lift from ground and row at top. Builds full-body coordination.

  5. 5

    Kettlebell Goblet Lateral Lunge

    45s

    Step to the side and squat. Strengthens legs and adductors.

  6. 6

    Kettlebell Single-Arm Rack Hold

    45s

    Hold kettlebell at shoulder. Improves core and posture.

  7. 7

    Kettlebell Seated Press

    45s

    Press from seated floor position. Trains shoulders and core.

  8. 8

    Kettlebell Swing to Goblet Catch

    45s

    Swing and catch in goblet squat. Develops power and control.

  9. 9

    Standing Forward Fold

    30s

    Let torso hang. Releases lower back and hamstrings.

  10. 10

    Side-Lying Quad Stretch

    30s

    Lie on side and pull heel to glute. Stretches front thigh.

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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.