Home Kettlebell Functional Lower Body — Build 35

30-minute intermediate strength session focused on functional lower body. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,

Duration

30 min

Difficulty

intermediate

Equipment

kettlebell, stable step

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Kettlebell goblet squat

   3 sets · 10-12 reps

   Keep bell near chest and knees aligned with toes. Rest 45-90 seconds between sets as needed.

2. 2. Kettlebell deadlift

   3 sets · 10-12 reps

   Hinge back and stand tall without rounding the back. Rest 45-90 seconds between sets as needed.

3. 3. Low step-up

   3 sets · 10-12 reps

   Step onto a stable low platform and descend with control. Rest 45-90 seconds between sets as needed.

4. 4. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

5. 5. Dead bug

   3 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.