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Beginner Kettlebell Functional 10: Curtsy Lunge & Curl to Press

Warm-Up: Wall Squat Hold, Standing Arm Cross Swings, Step-Back Lunge Reach. Main Circuit: KB Goblet Curtsy Lunge, KB Swing to Catch and Squat, KB Overhead Hold with Step, KB Curl to Press, KB Dead Stop Swing. Cooldown: Standing Side Stretch with Reach, Seated Wide-Leg Forward Fold.

30 min 10 exercises

The workout

  1. 1

    Wall Squat Hold

    30s

    Hold squat position against wall. Warms up quads and glutes.

  2. 2

    Standing Arm Cross Swings

    30s

    Swing arms across body and open wide. Loosens chest and shoulders.

  3. 3

    Step-Back Lunge Reach

    30s

    Lunge back and reach overhead. Opens hips and activates core.

  4. 4

    Kettlebell Goblet Curtsy Lunge

    45s

    Step behind and squat with bell at chest. Builds glutes and inner thighs.

  5. 5

    Kettlebell Swing to Catch and Squat

    45s

    Catch swing at chest and squat. Combines strength and control.

  6. 6

    Kettlebell Overhead Hold with Step

    45s

    Hold bell overhead and take small steps. Trains stability and mobility.

  7. 7

    Kettlebell Curl to Press

    45s

    Curl and press overhead. Builds arm and shoulder strength.

  8. 8

    Kettlebell Dead Stop Swing

    45s

    Reset swing each time. Reinforces good form and explosive hip drive.

  9. 9

    Standing Side Stretch with Reach

    30s

    Lean over with one arm overhead. Stretches obliques and lats.

  10. 10

    Seated Wide-Leg Forward Fold

    30s

    Sit with legs apart and lean forward. Stretches hamstrings and hips.

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