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 — Extended Strength 13
A 55-minute intermediate strength workout at home with a kettlebell. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows go
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Build My Fitness Plan- Duration
- 55 min
- Difficulty
- intermediate
- Equipment
- kettlebell
- Muscle groups
- back, chest, core, hamstrings, legs
Exercises
1. Kettlebell goblet squat
4 sets · 8-12 reps
Hold bell close to chest and squat with a braced trunk.
2. Kettlebell floor press
4 sets · 8-12 reps
Keep wrist straight and press bell vertically with control.
3. Kettlebell one-arm row
4 sets · 8-12 reps
Support torso and pull elbow toward hip without rotating.
4. Kettlebell deadlift
4 sets · 8-12 reps
Keep bell close and stand by driving through the floor.
5. Dead bug
4 sets · 8-12 reps
Keep your lower back gently supported as opposite limbs extend.
6. Kettlebell suitcase carry
4 sets · 35 m reps
Walk tall without leaning toward or away from the weight.
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