Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Kettlebell Swing
4 sets · 15 reps · 40s rest
The defining kettlebell exercise — an explosive hip hinge that swings the bell to chest height for power and conditioning.
Steps
Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of you.
Hinge at the hips, grip the handle with both hands, and tilt the bell back toward you.
Hike the kettlebell back between your legs, keeping your back flat and arms relaxed.
Snap your hips forward explosively to launch the kettlebell up to chest height with straight arms.
Let the bell float briefly at the top, then let it fall back down and load the next hinge.
Catch the bell between your legs with a soft hinge and immediately drive into the next rep.
Cues
Hike the bell.
Snap the hips.
Arms stay loose.
Common mistakes
Squatting the bell up and down instead of hinging the hips back and snapping forward.
Lifting the kettlebell with the arms and shoulders instead of letting the hips do the work.
Rounding the lower back at the bottom, which puts the spine at risk under load.
Hyperextending the lower back at the top of the swing instead of finishing with squeezed glutes.
2. Kettlebell Sumo Deadlift
3 sets · 12 reps · 40s rest
Wide stance, chest tall, bell between the feet. Stand up by pushing the floor away.
Steps
Stand with feet wider than shoulder width and toes turned out about 30 degrees.
Set the kettlebell on the floor between your feet, directly under your hips.
Hinge at the hips, bend the knees, and grip the kettlebell handle with both hands.
Brace your core, lift your chest, and flatten your back into a strong starting position.
Drive through your heels to stand up tall, finishing with squeezed glutes and locked-out hips.
Lower the kettlebell back to the floor under control by hinging the hips back and bending the knees.
Cues
Feet wide.
Handle between feet.
Drive hips forward.
Common mistakes
Letting the knees cave inward on the way up, which loads the joints instead of the glutes.
Rounding the lower back at the bottom of the lift, which strains the spine.
Pulling with the arms instead of driving the floor away with the legs.
Hyperextending the lower back at lockout instead of standing tall with squeezed glutes.
3. Kettlebell Push Press
3 sets · 8 reps · 40s rest · both sides
A small dip from the legs helps the bell overhead, so you can press more than strict.
Steps
Stand with feet shoulder-width apart and clean a kettlebell to the rack position at your shoulder.
Brace your core and dip slightly at the knees and hips, keeping your torso vertical.
Drive explosively through your heels to extend the legs and launch the kettlebell upward.
Press the bell to full lockout overhead with the bicep alongside your ear and the wrist stacked.
Lower the kettlebell back to the rack position under control, absorbing with a soft knee bend.
Reset your stance and brace, then dip and drive again for the next rep.
Cues
Small leg drive.
Press overhead.
Lock out gently.
Common mistakes
Turning the dip into a deep squat instead of a short, fast drop and drive.
Pressing with the arm before the leg drive transfers, which kills the power assist.
Letting the wrist bend backward at lockout, which loads the joint instead of the shoulder.
Leaning back into the lower spine to finish the press instead of pressing straight up overhead.
4. Kettlebell Gorilla Row
3 sets · 10 reps · 40s rest · both sides
Rowing from a bent-over hold with two bells keeps the torso locked while one arm works.
Steps
Stand over two kettlebells with feet wider than shoulder width and toes turned slightly out.
Hinge at the hips and grip both handles with a flat back, chest proud, and arms hanging straight down.
Brace your core and row the right kettlebell to your hip, keeping the elbow close to the ribs.
Lower the right bell back to the floor under control while keeping the left arm long and loaded.
Row the left kettlebell to your hip with the same tight elbow path, fighting any rotation in the torso.
Continue alternating sides for the full set, keeping the hips square and the back flat throughout.
Cues
Hinge and hold.
Row one side.
Hips stay level.
Common mistakes
Rotating the torso to throw the kettlebell up instead of pulling cleanly with the back.
Letting the elbow flare wide, which shifts the load off the lats and onto the rear shoulders.
Rounding the lower back at the bottom of each rep, which strains the spine under load.
Yanking the bell off the floor with the arm instead of pulling with the lat and mid-back.
5. Kettlebell Farmers Carry
3 sets · 40s hold · 45s rest
Walk tall for the whole hold with a bell in each hand. Shoulders back, ribs down, breathing steady.
Steps
Set two heavy kettlebells on the floor at your sides, just outside your feet.
Hinge down to grip both handles with a strong, full-fist grip and a neutral spine.
Stand up by pushing through your heels and locking out your hips and knees at the top.
Pull your shoulders down and back to stand tall with the kettlebells hanging at your sides.
Walk forward with short, controlled steps, keeping your core braced and ribs stacked over hips.
Walk for the target distance or time, then hinge to set the kettlebells down with control.
Cues
Stand tall.
Ribs down.
Walk quiet steps.
Common mistakes
Slumping the shoulders forward under the load, which strains the upper back and reduces grip endurance.
Swinging the kettlebells with each step, which wastes energy and breaks the bracing pattern.
Holding your breath through the carry, which spikes blood pressure and shortens the working set.
Setting the kettlebells down by collapsing the spine instead of hinging cleanly to the floor.