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Advanced Kettlebell Functional 9: Curtsy Lunge & Turkish Get-Up

Warm-Up: World's Greatest Stretch with Twist, Alternating Forward Leg Swings, Arm Circles with Lateral Step. Main Circuit: KB Clean to Curtsy Lunge, Double KB Snatch to Press, KB Jump Lunge Switch, KB Figure Eight to Snatch, KB Turkish Get-Up. Cooldown: Chest Stretch on Wall, Supine Twist with Arm Reach.

35 min 10 exercises

The workout

  1. 1

    World's Greatest Stretch with Twist

    30s

    Lunge deep, rotate torso. Opens hips, hamstrings, and spine.

  2. 2

    Alternating Forward Leg Swings

    30s

    Swing legs front and back. Mobilizes hip flexors and glutes.

  3. 3

    Arm Circles with Lateral Step

    30s

    Circle arms while stepping sideways. Activates upper and lower body.

  4. 4

    Kettlebell Clean to Curtsy Lunge

    45s

    Clean then step behind into curtsy. Builds balance and glute strength.

  5. 5

    Double Kettlebell Snatch to Press

    45s

    Snatch then strict press. Develops explosive and overhead strength.

  6. 6

    Kettlebell Jump Lunge Switch

    45s

    Hold bell at chest while switching lunges. Trains speed and coordination.

  7. 7

    Kettlebell Figure Eight to Snatch

    45s

    Weave between legs and explode up. Builds grip and timing.

  8. 8

    Kettlebell Turkish Get-Up

    45s

    Move from floor to stand with bell. Challenges full-body control.

  9. 9

    Chest Stretch on Wall

    30s

    Press arm into wall and rotate away. Loosens chest and shoulder.

  10. 10

    Supine Twist with Arm Reach

    30s

    Drop knees across and reach opposite. Stretches spine and torso.

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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.