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
Kettlebell Joint-Friendly Strength — Session 05
20-minute intermediate strength workout for joint-friendly strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- intermediate
- Equipment
- kettlebell
- Muscle groups
- calves, chest, glutes, quads, triceps
Exercises
1. Kettlebell reverse lunge
3 sets · 10-12 reps
Step back with steady torso and front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.
2. 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.
3. Kettlebell goblet squat
3 sets · 10-12 reps
Keep bell close and squat with control. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Kettlebell calf raise
3 sets · 10-12 reps
Lift heels without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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