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Beginner Kettlebell Functional 6: Deadlift Curl & Box Squat

Warm-Up: Bodyweight Good Morning, Arm Reach with Lateral Lunge, March with Arm Swings. Main Circuit: KB Deadlift to Curl, KB Goblet Box Squat, KB Suitcase Hold March, KB Half-Kneeling Press, KB Swing to Catch. Cooldown: Hip Flexor Stretch with Reach, Seated Twist Stretch.

30 min 10 exercises

The workout

  1. 1

    Bodyweight Good Morning

    30s

    Hinge at hips and keep back flat. Activates hamstrings and glutes.

  2. 2

    Arm Reach with Lateral Lunge

    30s

    Step out to side and reach opposite hand. Warms up hips and spine.

  3. 3

    March with Arm Swings

    30s

    March in place and swing arms. Elevates heart rate and mobilizes joints.

  4. 4

    Kettlebell Deadlift to Curl

    45s

    Lift kettlebell and curl at top. Trains hips and biceps.

  5. 5

    Kettlebell Goblet Box Squat

    45s

    Squat to box or bench. Improves form and strength.

  6. 6

    Kettlebell Suitcase Hold March

    45s

    March holding kettlebell at side. Builds grip and core stability.

  7. 7

    Kettlebell Half-Kneeling Press

    45s

    Press from one knee down. Strengthens shoulders and stability.

  8. 8

    Kettlebell Swing to Catch

    45s

    Swing and catch at chest. Combines power and control.

  9. 9

    Hip Flexor Stretch with Reach

    30s

    Step into lunge and reach up. Opens hips and core.

  10. 10

    Seated Twist Stretch

    30s

    Sit and rotate over knee. Loosens spine and back.

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