Kettlebell Push Strength — Session 11

40-minute beginner strength workout for push strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resis

Duration

40 min

Difficulty

beginner

Equipment

kettlebell

Muscle groups

back, biceps, core, glutes, grip, legs, quads

Exercises

1. 1. Kettlebell suitcase carry

   2 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 one-arm row

   2 sets · 8-12 reps

   Brace free hand and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Kettlebell goblet squat

   2 sets · 8-12 reps

   Keep bell close and squat with control. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Kettlebell reverse lunge

   2 sets · 8-12 reps

   Step back with steady torso and front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Kettlebell front rack march

   2 sets · 30-45 sec reps

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