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Intermediate KB Functional 10: Windmill Press & Dead Bug Hold

Kettlebell functional circuit with alternating clean to press, goblet pulse lunge, windmill press, high pull to rack catch, and dead bug hold.

35 min 10 exercises

The workout

  1. 1

    Alternating Toe Touches

    30s

    Reach opposite hand to foot. Loosens hamstrings and spine.

  2. 2

    Side-to-Side Lateral Hops

    30s

    Hop laterally in place. Activates glutes and improves agility.

  3. 3

    Torso Circles

    30s

    Draw circles with torso. Warms up spine and hips.

  4. 4

    Kettlebell Clean to Press (Alternating)

    45s

    Clean and press switching sides. Builds strength and control.

  5. 5

    Kettlebell Goblet Pulse Lunge

    45s

    Hold lunge and pulse. Increases tension and endurance.

  6. 6

    Kettlebell Windmill Press

    45s

    Press bell while reaching down. Engages core and shoulder mobility.

  7. 7

    Kettlebell High Pull to Rack Catch

    45s

    Pull and catch in rack. Coordinates upper body power.

  8. 8

    Kettlebell Dead Bug Hold

    45s

    Hold bell with knees raised. Strengthens core stability.

  9. 9

    Seated Wide-Leg Forward Fold

    30s

    Reach forward between legs. Stretches hamstrings and hips.

  10. 10

    Standing Chest Stretch

    30s

    Clasp hands behind back and open chest. Loosens shoulders and pecs.

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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.