Home Kettlebell Functional Lower Body — Challenge 35

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

Duration

50 min

Difficulty

advanced

Equipment

kettlebell, stable step

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Kettlebell goblet squat

   4 sets · 6-8 reps

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

2. 2. Dead bug

   4 sets · 10-12 reps

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

3. 3. Standing calf raise

   4 sets · 10-12 reps

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

4. 4. Low step-up

   4 sets · 10-12 reps

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

5. 5. Kettlebell deadlift

   4 sets · 6-8 reps

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