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Intermediate KB Functional 3: Front Squat to Press & Figure Eight

Kettlebell functional circuit with front squat to press, swing to squat catch, split stance deadlift, high pull to clean, and suitcase side steps.

35 min 10 exercises

The workout

  1. 1

    High Knees with Arm Pull-Down

    30s

    Drive knees up while pulling arms down. Warms hips and lats.

  2. 2

    Lateral Lunge Reach

    30s

    Lunge to the side and reach across. Stretches adductors and core.

  3. 3

    Jumping Jacks (Low Impact)

    30s

    Modified jacks to warm up the full body.

  4. 4

    Kettlebell Front Squat to Press

    45s

    Hold kettlebell and press overhead after squat. Full-body movement.

  5. 5

    Kettlebell Swing to Squat Catch

    45s

    Swing and drop into squat. Trains coordination and power.

  6. 6

    Kettlebell Split Stance Deadlift

    45s

    One foot slightly behind. Targets hamstrings and balance.

  7. 7

    Kettlebell High Pull to Clean

    45s

    Pull to chest and rotate to rack. Improves upper-body strength.

  8. 8

    Kettlebell Suitcase Hold Side Steps

    45s

    Step side to side with one-sided load. Builds lateral stability.

  9. 9

    Couch Stretch with Overhead Reach

    30s

    Back foot elevated, reach overhead. Stretches quads and hip flexors.

  10. 10

    Lying Spinal Twist with Arm Reach

    30s

    Drop knee and extend arm across. Opens lower back and chest.

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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.