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Advanced Kettlebell Functional 6: Snatch Lateral Lunge & Rack Squat

Warm-Up: Jump Rope Simulated, Standing Lunge with Rotation, Plank to Pike Reach. Main Circuit: KB Snatch to Lateral Lunge, Double KB Rack Squat to Press, KB Swing to Rotation Catch, KB Row to Kickback, KB Russian Twist with Bell Raise. Cooldown: Figure Four on Wall, Chest Opener on Wall.

35 min 10 exercises

The workout

  1. 1

    Jump Rope Simulated

    30s

    Bounce lightly and rotate wrists. Elevates heart rate and coordination.

  2. 2

    Standing Lunge with Rotation

    30s

    Lunge and twist over front leg. Opens hips and thoracic spine.

  3. 3

    Plank to Pike Reach

    30s

    Shift from plank to pike. Stretches hamstrings and shoulders.

  4. 4

    Kettlebell Snatch to Lateral Lunge

    45s

    Snatch then step to side. Combines explosive and lateral movement.

  5. 5

    Double Kettlebell Rack Squat to Press

    45s

    Hold bells at rack, squat then press. Builds full-body control.

  6. 6

    Kettlebell Swing to Rotation Catch

    45s

    Swing and rotate into catch. Engages core and shoulders.

  7. 7

    Kettlebell Row to Kickback

    45s

    Row and extend arm back. Works upper back and triceps.

  8. 8

    Kettlebell Russian Twist with Bell Raise

    45s

    Twist side to side, lifting bell. Adds dynamic core control.

  9. 9

    Figure Four on Wall

    30s

    Rest ankle on opposite thigh against wall. Releases outer hip and glutes.

  10. 10

    Chest Opener on Wall

    30s

    Stretch arm on wall while turning torso. Opens pecs and shoulders.

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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.