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Advanced Kettlebell Functional 8: Snatch Step & Plank Row Jump

Warm-Up: Lateral Step with Overhead Reach, Crossbody Leg Swings, Bear Crawl Forward and Back. Main Circuit: KB Snatch to Lateral Step, Double KB Front Squat to Press, KB Swing to Side Lunge, KB Alternating Clean and Press, KB Plank Row to Tuck Jump. Cooldown: Wall-Assisted Quad Stretch, Seated Spinal Fold.

35 min 10 exercises

The workout

  1. 1

    Lateral Step with Overhead Reach

    30s

    Step to side and reach up. Activates hips and shoulders.

  2. 2

    Crossbody Leg Swings

    30s

    Swing leg in front and across. Loosens glutes and hamstrings.

  3. 3

    Bear Crawl Forward and Back

    30s

    Crawl short distances. Warms up core, shoulders, and legs.

  4. 4

    Kettlebell Snatch to Lateral Step

    45s

    Snatch and step sideways. Combines power and agility.

  5. 5

    Double Kettlebell Front Squat to Press

    45s

    Squat and press both bells. Builds strength and coordination.

  6. 6

    Kettlebell Swing to Side Lunge

    45s

    Swing, catch, and lunge. Trains hips, legs, and balance.

  7. 7

    Kettlebell Alternating Clean and Press

    45s

    Switch sides every rep. Promotes fluid full-body strength.

  8. 8

    Kettlebell Plank Row to Tuck Jump

    45s

    Row from plank and jump. Combines core, arms, and power.

  9. 9

    Wall-Assisted Quad Stretch

    30s

    Hold wall and pull heel to glute. Stretches quads and improves posture.

  10. 10

    Seated Spinal Fold

    30s

    Legs together and fold forward. Releases tension in spine and hamstrings.

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