Kettlebell Strength Fundamentals — Session 04

50-minute beginner strength workout for strength fundamentals, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adju

Duration

50 min

Difficulty

beginner

Equipment

kettlebell

Muscle groups

back, biceps, calves, chest, core, glutes, hamstrings, legs, shoulders, triceps

Exercises

1. 1. 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.

2. 2. Kettlebell floor press

   2 sets · 8-12 reps

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

3. 3. Kettlebell strict press

   2 sets · 8-12 reps

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

4. 4. Kettlebell calf raise

   2 sets · 8-12 reps

   Lift heels without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. 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.

6. 6. Kettlebell sumo deadlift

   2 sets · 8-12 reps

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