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Intermediate KB Functional 4: Clean to Reverse Lunge & Lateral Swing

Kettlebell functional circuit with clean to reverse lunge, goblet squat pulse, overhead hold march, lateral swing, and single-arm row.

35 min 10 exercises

The workout

  1. 1

    Standing Windmill Reach

    30s

    Feet wide, reach opposite arm to foot. Warms up hamstrings and core.

  2. 2

    March with Overhead Reach

    30s

    Lift knees while reaching up. Activates hips and shoulders.

  3. 3

    Cat-Cow from Knees

    30s

    Arch and round back. Mobilizes spine and shoulders.

  4. 4

    Kettlebell Clean to Reverse Lunge

    45s

    Clean then step back into lunge. Builds balance and full-body strength.

  5. 5

    Kettlebell Goblet Squat Pulse

    45s

    Add a bounce at bottom of squat. Increases time under tension.

  6. 6

    Kettlebell Overhead Hold March

    45s

    March with bell overhead. Trains stability and core.

  7. 7

    Kettlebell Lateral Swing

    45s

    Swing bell side-to-side. Activates obliques and hips.

  8. 8

    Kettlebell Single-Arm Row in Hinge

    45s

    Row in bent-over stance. Strengthens upper back and grip.

  9. 9

    Wall Hamstring Stretch

    30s

    Place foot on wall and hinge. Stretches hamstrings and calves.

  10. 10

    Kneeling Side Bend

    30s

    Reach over with arm. Opens side body and hip.

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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.