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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
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20-minute advanced strength workout for core & balance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resi
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- advanced
- Equipment
- kettlebell
- Muscle groups
- calves, chest, core, glutes, grip, hamstrings, triceps
Exercises
1. Kettlebell calf raise
4 sets · 8-10 reps
Lift heels without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. Kettlebell floor press
4 sets · 8-10 reps
Keep wrist stacked and lower upper arm gently. Rest 45-90 seconds between sets; use a load that allows controlled technique.
3. Kettlebell suitcase carry
4 sets · 30-45 sec reps
Walk tall and resist side bending. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Kettlebell deadlift
4 sets · 8-10 reps
Hinge back and stand by driving through feet. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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