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Intermediate KB Functional 8: Windmill & Front Rack Step-Up

Kettlebell functional circuit with deadlift to curl and press, side lunge to upright row, windmill, front rack step-up, and Russian twist.

35 min 10 exercises

The workout

  1. 1

    Torso Rotations with Knee Drive

    30s

    Twist torso while lifting knee. Activates core and hips.

  2. 2

    Lateral Step Reach

    30s

    Step out and reach across body. Mobilizes hips and spine.

  3. 3

    Shoulder Taps from Plank

    30s

    Tap shoulders while keeping hips steady. Warms core and upper body.

  4. 4

    Kettlebell Deadlift to Curl and Press

    45s

    Lift, curl, and press overhead. Full-body flow with emphasis on arms.

  5. 5

    Kettlebell Side Lunge to Upright Row

    45s

    Lunge and pull bell up. Combines legs and shoulders.

  6. 6

    Kettlebell Windmill

    45s

    Keep bell overhead and reach opposite hand down. Trains shoulders and core.

  7. 7

    Kettlebell Front Rack Step-Up

    45s

    Hold bell at shoulder and step up. Builds legs and balance.

  8. 8

    Kettlebell Russian Twist

    45s

    Twist side-to-side in seated position. Strengthens obliques.

  9. 9

    Forward Fold with Arm Pull

    30s

    Reach down and pull arms. Loosens hamstrings and shoulders.

  10. 10

    Cross-Leg Spinal Twist

    30s

    Sit cross-legged and twist. Stretches back and shoulders.

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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.