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Intermediate KB Functional 2: Clean & Press & Plank Drag

Kettlebell functional circuit with clean and press, curtsy lunges, suitcase deadlift to row, swing to rack catch, and plank drag.

35 min 10 exercises

The workout

  1. 1

    Lateral Step with Arm Swing

    30s

    Step side-to-side swinging arms. Activates legs and shoulders.

  2. 2

    Torso Rotations with Reach

    30s

    Twist torso and extend opposite hand. Warms spine and core.

  3. 3

    Glute Bridge with Reach

    30s

    Lift hips and reach overhead. Mobilizes hips and shoulders.

  4. 4

    Kettlebell Clean and Press

    45s

    Clean to rack and press overhead. Builds strength and coordination.

  5. 5

    Kettlebell Goblet Curtsy Lunge

    45s

    Step behind and drop into lunge. Engages glutes and quads.

  6. 6

    Kettlebell Suitcase Deadlift to Row

    45s

    Deadlift then row from one side. Strengthens posterior chain and grip.

  7. 7

    Kettlebell Swing to Rack Catch

    45s

    Swing and catch in rack position. Improves timing and shoulder control.

  8. 8

    Kettlebell Plank Drag

    45s

    Drag bell across body from plank. Trains core anti-rotation.

  9. 9

    Wall Quad and Side Stretch

    30s

    Pull heel toward glute and reach overhead. Opens front and side body.

  10. 10

    Seated Spinal Twist

    30s

    Cross one leg over and twist. Stretches spine and glutes.

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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.