Warm-Up (5–7 minutes)

 

 

• Arm circles – 30 sec each direction
• Bodyweight squats – 15 reps
• Hip circles – 30 sec each direction
• Kettlebell halos (light weight) – 8 each direction
• Kettlebell deadlifts (light weight) – 10 reps

 

Workout (Perform as a Circuit or in Supersets)

 

 

 

 

1. Lower Body & Posterior Chain

 

Kettlebell Goblet Squat – 10–12 reps

 

Targets: quads, glutes, core

 

Kettlebell Deadlift or Sumo Deadlift – 10–12 reps

Targets: hamstrings, glutes, lower back

 

2. Upper Body Push/Pull

 

 

 

Kettlebell Strict Press (Single Arm) – 8–10 reps each side

Targets: shoulders, triceps, core

 

Kettlebell Bent Over Rows (Single or Double Arm) – 10 reps each side

Targets: back, biceps

 

3. Core & Stability

 

 

 

Kettlebell Russian Twists – 20 total reps (10 each side)

Targets: obliques, core

 

Kettlebell Windmill (Light weight) – 6–8 reps each side

Targets: core, obliques, shoulder stability

 

4. Power & Conditioning

 

 

 

Kettlebell Swings – 15–20 reps

Targets: glutes, hamstrings, conditioning

 

Kettlebell Snatch or Clean to Press (Single Arm) – 6–8 reps each side

Targets: full-body explosiveness

 

Finisher (Optional)

 

 

 

Kettlebell Squat to Curl to Press Complex – 8–10 reps

Targets: full-body burnout

 

Kettlebell Farmer’s Carry – 30–60 seconds

Targets: grip strength, core, traps

 

 

 

 

Cool Down (5–7 minutes)

 

 

• Hip flexor stretch
• Hamstring stretch
• Shoulder stretch
• Cat-cow and child’s pose
• Deep breathing