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Intermediate KB Functional 5: Step-Through Lunge & Push Press

Kettlebell functional circuit with swing to goblet catch, step-through lunge, rack carry, figure eight to hold, and push press.

35 min 10 exercises

The workout

  1. 1

    Toe Touch to Squat

    30s

    Touch toes, drop into squat, and lift arms. Warms up hips and hamstrings.

  2. 2

    Standing Hip Openers

    30s

    Lift knee and open outward. Mobilizes hip joint.

  3. 3

    Overhead Reach with Twist

    30s

    Reach overhead and twist torso. Stretches spine and shoulders.

  4. 4

    Kettlebell Swing to Goblet Catch

    45s

    Swing bell and catch at chest. Builds power and coordination.

  5. 5

    Kettlebell Step-Through Lunge

    45s

    Step through from reverse to forward lunge. Develops balance and control.

  6. 6

    Kettlebell Rack Carry

    45s

    Hold kettlebell at shoulder while walking. Strengthens posture and stability.

  7. 7

    Kettlebell Figure Eight to Hold

    45s

    Pass bell between legs and catch. Challenges core and grip.

  8. 8

    Kettlebell Push Press

    45s

    Dip and drive bell overhead. Develops shoulder and triceps power.

  9. 9

    Half-Kneeling Adductor Rock

    30s

    Rock gently side to side. Opens hips and inner thighs.

  10. 10

    Wall Shoulder Opener

    30s

    Arms up on wall, press chest forward. Stretches shoulders and upper 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.