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Intermediate KB Functional 1: Clean to Squat & High Pull

Kettlebell functional circuit with cleans, lateral lunges, single-arm swings, offset carries, and deadlift to high pull.

35 min 10 exercises

The workout

  1. 1

    Bodyweight Reverse Lunge with Twist

    30s

    Lunge back and twist toward front leg. Opens hips and thoracic spine.

  2. 2

    Arm Swings with Crossover

    30s

    Swing arms forward/back and across chest. Loosens shoulders and chest.

  3. 3

    High Knees with Reach

    30s

    Drive knees up while reaching overhead. Elevates heart rate and activates core.

  4. 4

    Kettlebell Clean to Squat

    45s

    Clean bell to rack then drop into squat. Builds power and control.

  5. 5

    Kettlebell Lateral Lunge with Press

    45s

    Lunge to the side and press. Strengthens legs and shoulders.

  6. 6

    Kettlebell Single-Arm Swing

    45s

    Swing bell one-handed. Improves hip drive and shoulder stability.

  7. 7

    Kettlebell Offset Farmer's Carry

    45s

    One side loaded. Trains anti-rotation and core stability.

  8. 8

    Kettlebell Deadlift to High Pull

    45s

    Drive hips and pull bell to collarbone. Engages full posterior chain.

  9. 9

    Half-Kneeling Hip Flexor with Reach

    30s

    Reach arm overhead while shifting forward. Opens hips and core.

  10. 10

    Supine Glute Figure Four

    30s

    Cross ankle over knee and pull. Releases glutes and lower back.

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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.