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Intermediate KB Functional 6: Squat to High Pull & Walking Lunge

Kettlebell functional circuit with squat to high pull, walking lunge with pass-through, half-kneeling press, alternating rack catch, and deadlift to jump shrug.

35 min 10 exercises

The workout

  1. 1

    Standing Arm Circles

    30s

    Large forward and backward circles. Warms up shoulders.

  2. 2

    Knee Hugs to Calf Raise

    30s

    Pull knee in and raise up. Engages balance and stretches glutes.

  3. 3

    Lunge with Overhead Reach

    30s

    Lunge forward and reach up. Stretches hips and thoracic spine.

  4. 4

    Kettlebell Squat to High Pull

    45s

    Squat and pull to collarbone. Builds posterior strength and upper body.

  5. 5

    Kettlebell Walking Lunge with Pass-Through

    45s

    Pass bell under front leg each step. Adds core rotation.

  6. 6

    Kettlebell Half-Kneeling Press

    45s

    Press from kneeling stance. Trains shoulders and stability.

  7. 7

    Kettlebell Swing to Alternating Rack Catch

    45s

    Catch in opposite rack each swing. Demands timing and control.

  8. 8

    Kettlebell Deadlift to Jump Shrug

    45s

    Explosive shrug after lift. Develops triple extension mechanics.

  9. 9

    Wall Pigeon Stretch

    30s

    Shin on bench or wall. Opens outer hip.

  10. 10

    Thread the Needle Stretch

    30s

    Reach under and twist. Relieves back and shoulder tension.

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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.