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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
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20-minute beginner strength workout for upper body control, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust
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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- beginner
- Equipment
- kettlebell
- Muscle groups
- glutes, hamstrings, quads, shoulders, triceps
Exercises
1. 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.
2. 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.
3. 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.
4. 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.
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