Kettlebell Lower Body Stability — Session 08

50-minute intermediate strength workout for lower body stability, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. A

Duration

50 min

Difficulty

intermediate

Equipment

kettlebell

Muscle groups

calves, chest, core, glutes, grip, hamstrings, quads, shoulders, triceps

Exercises

1. 1. 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.

2. 2. 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.

3. 3. Kettlebell sumo deadlift

   3 sets · 10-12 reps

   Take a wide stance and hinge to reach the handle. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. 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.

5. 5. 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.

6. 6. 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.