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 Upper Body — Essentials 13
A 20-minute intermediate strength workout at home with a kettlebell. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows go
FITTY PRO
One workout is a start. A personalized plan changes everything.
Discover personalized meal plans, recipes and fitness guidance built around your goals.
Build My Fitness Plan- Duration
- 20 min
- Difficulty
- intermediate
- Equipment
- kettlebell
- Muscle groups
- back, chest, hamstrings, legs
Exercises
1. Kettlebell goblet squat
2 sets · 8-10 reps
Hold bell close to chest and squat with a braced trunk.
2. Kettlebell one-arm row
2 sets · 8-10 reps
Support torso and pull elbow toward hip without rotating.
3. Kettlebell floor press
2 sets · 8-10 reps
Keep wrist straight and press bell vertically with control.
4. Kettlebell deadlift
2 sets · 8-10 reps
Keep bell close and stand by driving through the floor.
Related workouts
Home No Equipment Posterior Chain Basics — Progression 24
40-minute intermediate strength session focused on posterior chain basics. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions,
Bodyweight Pull Strength — Session 06
35-minute intermediate strength workout for pull strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust r
Gym Mixed Equipment Total Body Foundation — Progression 44
40-minute intermediate strength session focused on total body foundation. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and