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Beginner Kettlebell Functional 3: Reverse Lunge & Staggered Deadlift

Warm-Up: Bodyweight Step-Back Lunge, Torso Rotations, Overhead Reach with Side Bend. Main Circuit: KB Goblet Reverse Lunge, KB Suitcase March, KB Half-Kneeling Halo, KB Staggered Deadlift, KB Swing to Dead Stop. Cooldown: Wall Quad Stretch, Supine Figure Four Stretch.

30 min 10 exercises

The workout

  1. 1

    Bodyweight Step-Back Lunge

    30s

    Alternate legs stepping back. Warms up quads and glutes.

  2. 2

    Torso Rotations

    30s

    Twist gently side to side. Mobilizes spine and warms core.

  3. 3

    Overhead Reach with Side Bend

    30s

    Reach up and bend to each side. Stretches lats and obliques.

  4. 4

    Kettlebell Goblet Reverse Lunge

    45s

    Hold kettlebell at chest. Builds lower-body strength and balance.

  5. 5

    Kettlebell Suitcase March

    45s

    Hold kettlebell in one hand. Engages core and stabilizers.

  6. 6

    Kettlebell Half-Kneeling Halo

    45s

    Kneel and rotate kettlebell around head. Improves shoulder mobility.

  7. 7

    Kettlebell Staggered Deadlift

    45s

    One foot slightly back. Targets glutes and hamstrings.

  8. 8

    Kettlebell Swing to Dead Stop

    45s

    Reset bell between reps. Reinforces proper form and power.

  9. 9

    Wall Quad Stretch

    30s

    Pull heel to glute while standing. Stretches quads and hip flexors.

  10. 10

    Supine Figure Four Stretch

    30s

    Lie down, cross ankle over knee. Opens glutes and hips.

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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.