Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Home Kettlebell Hinge and Carry — Foundation 34
20-minute beginner strength session focused on hinge and carry. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- kettlebell
- Muscle groups
- core, glutes, grip, hamstrings, quads
Exercises
1. Kettlebell deadlift
2 sets · 8-10 reps
Hinge back and stand tall without rounding the back. Rest 45-90 seconds between sets as needed.
2. Kettlebell goblet squat
2 sets · 8-10 reps
Keep bell near chest and knees aligned with toes. Rest 45-90 seconds between sets as needed.
3. Suitcase carry
2 sets · 30-40 seconds reps
Walk upright resisting a sideways lean. Rest 45-90 seconds between sets as needed.
4. Reverse lunge
2 sets · 8-10 reps
Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.
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