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Advanced Kettlebell Functional 5: Double Swing & Jump Squat

Warm-Up: Skater Hops, Standing Arm Windmills, Lunge to Hamstring Stretch. Main Circuit: Double KB Swing, KB Clean to Alternating Press, KB Jump Squat with Goblet Hold, KB Bent-Over Row with Pause, KB Sit-Up with Halo. Cooldown: Kneeling Lunge with Arm Reach, Wall Hamstring and Calf Stretch.

35 min 10 exercises

The workout

  1. 1

    Skater Hops

    30s

    Lateral hops side-to-side. Warms up glutes, legs, and improves balance.

  2. 2

    Standing Arm Windmills

    30s

    Reach down and rotate torso. Mobilizes shoulders and thoracic spine.

  3. 3

    Lunge to Hamstring Stretch

    30s

    Alternate between lunge and hamstring hinge. Warms up full lower body.

  4. 4

    Double Kettlebell Swing

    45s

    Swing two bells simultaneously. Builds power and coordination.

  5. 5

    Kettlebell Clean to Alternating Press

    45s

    Clean then press each side. Trains symmetry and control.

  6. 6

    Kettlebell Jump Squat with Goblet Hold

    45s

    Explosive squat jump holding kettlebell. Builds leg power.

  7. 7

    Kettlebell Bent-Over Row with Pause

    45s

    Pause at top of row. Enhances lat and back engagement.

  8. 8

    Kettlebell Sit-Up with Halo

    45s

    Sit up and rotate bell. Strengthens core and shoulder mobility.

  9. 9

    Kneeling Lunge with Arm Reach

    30s

    Reach and stretch while lunging. Opens hips and thoracic spine.

  10. 10

    Wall Hamstring and Calf Stretch

    30s

    Lean into wall while reaching to foot. Loosens lower posterior chain.

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