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Kettlebell Functional Strength — Session 02

30-minute intermediate strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

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Duration
30 min
Difficulty
intermediate
Equipment
kettlebell
Muscle groups
chest, core, glutes, grip, hamstrings, legs, shoulders, triceps

Exercises

  1. 1. Kettlebell floor press

    3 sets · 10-12 reps

    Keep wrist stacked and lower upper arm gently. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  2. 2. Kettlebell front rack march

    3 sets · 30-45 sec reps

    March slowly while keeping torso upright. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. Kettlebell deadlift

    3 sets · 10-12 reps

    Hinge back and stand by driving through feet. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  4. 4. Kettlebell strict press

    3 sets · 10-12 reps

    Brace ribs and press overhead smoothly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  5. 5. Kettlebell suitcase carry

    3 sets · 30-45 sec reps

    Walk tall and resist side bending. Rest 45-90 seconds between sets; use a load that allows controlled technique.

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