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Intermediate KB Functional 7: Clean to Front Squat & Around-the-World

Kettlebell functional circuit with clean to front squat, alternating reverse lunge with curl, bottoms-up march, swing to high pull, and around-the-world.

35 min 10 exercises

The workout

  1. 1

    Standing Lateral Leg Swings

    30s

    Swing one leg side to side. Opens hips and warms lower body.

  2. 2

    Shoulder Rolls with Arm Swings

    30s

    Circle shoulders and swing arms. Activates upper body.

  3. 3

    March with Elbow to Knee Twist

    30s

    Twist elbow to opposite knee. Warms up core and legs.

  4. 4

    Kettlebell Clean to Front Squat

    45s

    Clean bell and drop into squat. Builds explosive strength.

  5. 5

    Kettlebell Alternating Reverse Lunge with Curl

    45s

    Step back and curl. Challenges balance and arms.

  6. 6

    Kettlebell Bottoms-Up March

    45s

    Hold upside down and march. Develops grip and posture.

  7. 7

    Kettlebell Swing to High Pull

    45s

    Swing and pull high. Enhances full-body power.

  8. 8

    Kettlebell Around-the-World

    45s

    Circle bell around torso. Trains core control and coordination.

  9. 9

    Standing IT Band Stretch

    30s

    Cross leg behind and lean. Loosens outer thigh and hip.

  10. 10

    Wall Chest Opener with Step

    30s

    Place arm on wall and step forward. Stretches pecs and shoulder.

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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.