All workouts

Beginner Kettlebell Functional 9: Sumo Squat Pull & Split Squat

Warm-Up: Toe Touch to Overhead Reach, Kneeling Hip Rock, Side-Lying Arm Circles. Main Circuit: KB Sumo Squat to Upright Pull, KB Goblet Split Squat, KB Single-Arm Hold with March, KB Half-Kneeling Curl, KB Swing with Pause at Top. Cooldown: Wall Chest Stretch, Lying Twist Stretch.

30 min 10 exercises

The workout

  1. 1

    Toe Touch to Overhead Reach

    30s

    Bend to touch toes, then reach up. Mobilizes spine and stretches hamstrings.

  2. 2

    Kneeling Hip Rock

    30s

    Rock hips back and forth. Opens hips and glutes.

  3. 3

    Side-Lying Arm Circles

    30s

    Make slow circles with top arm. Mobilizes shoulders and thoracic spine.

  4. 4

    Kettlebell Sumo Squat to Upright Pull

    45s

    Squat and row to collarbone. Engages full posterior chain.

  5. 5

    Kettlebell Goblet Split Squat

    45s

    Hold kettlebell at chest and perform split squat. Builds unilateral strength.

  6. 6

    Kettlebell Single-Arm Hold with March

    45s

    Hold kettlebell at side and march. Challenges core and grip.

  7. 7

    Kettlebell Half-Kneeling Curl

    45s

    Curl in half-kneeling stance. Adds core demand and control.

  8. 8

    Kettlebell Swing with Pause at Top

    45s

    Pause briefly at the apex of each swing. Builds control and timing.

  9. 9

    Wall Chest Stretch

    30s

    Place hand on wall and turn body. Opens chest and shoulders.

  10. 10

    Lying Twist Stretch

    30s

    Drop bent knee across body. Stretches back and hips.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.