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Beginner Kettlebell Functional 7: Sumo Row & Good Morning

Warm-Up: Jump Rope (Simulated), High Knees, Torso Twist with Arm Reach. Main Circuit: KB Sumo Deadlift to Upright Row, KB Step-Back Lunge, KB Bottoms-Up Hold, KB Good Morning, KB Swing (Low-Power). Cooldown: Wall Chest Opener, Standing Calf and Hamstring Stretch.

30 min 10 exercises

The workout

  1. 1

    Jump Rope (Simulated)

    30s

    Bounce lightly on feet with wrist rotation. Increases heart rate.

  2. 2

    High Knees

    30s

    March or jog in place bringing knees up. Activates hip flexors and core.

  3. 3

    Torso Twist with Arm Reach

    30s

    Rotate side to side reaching arms out. Loosens back and shoulders.

  4. 4

    Kettlebell Sumo Deadlift to Upright Row

    45s

    Lift and row to chin. Builds posterior chain and upper body.

  5. 5

    Kettlebell Step-Back Lunge

    45s

    Hold bell at chest and step back. Works quads and glutes.

  6. 6

    Kettlebell Bottoms-Up Hold

    45s

    Hold bell upside down at shoulder. Improves grip and shoulder stability.

  7. 7

    Kettlebell Good Morning

    45s

    Hinge forward holding bell at chest. Strengthens glutes and hamstrings.

  8. 8

    Kettlebell Swing (Low-Power)

    45s

    Short, controlled swings. Focuses on form and hip drive.

  9. 9

    Wall Chest Opener

    30s

    Place hands on wall and rotate. Opens shoulders and pecs.

  10. 10

    Standing Calf and Hamstring Stretch

    30s

    Lean forward with front leg extended. Stretches back of leg.

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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.