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Advanced Kettlebell Functional 3: Snatch Lunge & Push Press

Warm-Up: Lunge with Overhead Reach and Twist, Dynamic Hamstring Sweep, Kneeling Arm Thread and Reach. Main Circuit: KB Snatch to Overhead Lunge, Double KB Push Press, KB Side Swing to Catch, KB Clean to Lateral Lunge, KB Overhead Sit-Up. Cooldown: Kneeling Hip Flexor with Twist, Crossbody Shoulder Stretch.

35 min 10 exercises

The workout

  1. 1

    Lunge with Overhead Reach and Twist

    30s

    Lunge forward, reach up and rotate torso. Opens hips and spine.

  2. 2

    Dynamic Hamstring Sweep

    30s

    Swing straight leg and sweep arms down. Stretches hamstrings and calves.

  3. 3

    Kneeling Arm Thread and Reach

    30s

    Reach under then rotate up. Mobilizes shoulders and thoracic spine.

  4. 4

    Kettlebell Snatch to Overhead Lunge

    45s

    Snatch and step into lunge. Combines power and balance.

  5. 5

    Double Kettlebell Push Press

    45s

    Dip and drive both bells overhead. Develops full-body explosive strength.

  6. 6

    Kettlebell Side Swing to Catch

    45s

    Swing laterally and catch at chest. Trains hips, arms, and timing.

  7. 7

    Kettlebell Clean to Lateral Lunge

    45s

    Clean bell then step sideways. Builds unilateral leg strength.

  8. 8

    Kettlebell Overhead Sit-Up

    45s

    Press bell while sitting up. Engages full core and shoulders.

  9. 9

    Kneeling Hip Flexor with Twist

    30s

    Twist over front leg. Opens hips and improves spinal mobility.

  10. 10

    Crossbody Shoulder Stretch

    30s

    Pull one arm across chest. Releases shoulder tension.

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