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 Sumo Deadlift
3 sets 路 10 reps 路 60s 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.
2. Kettlebell Assisted Bulgarian Split Squat
3 sets 路 8 reps 路 60s rest 路 both sides
One leg at a time exposes side-to-side differences. Hold support until the balance settles.
Steps
Stand a few feet in front of a bench and place the top of one foot back on the bench behind you.
Hold a light kettlebell at chest height with both hands cupping the horns in a goblet grip.
Brace your core and check that your front foot is far enough forward for the knee to bend cleanly.
Lower straight down by bending both legs until your back knee almost touches the floor.
Keep the kettlebell tight to your chest and your torso upright through the full descent.
Drive through the front heel to stand back up to the starting position and reset for the next rep.
Cues
Front foot loaded.
Torso tall.
Down slow, up strong.
Common mistakes
Placing the front foot too close to the bench, which forces the knee to push past the toes uncomfortably.
Letting the front knee cave in at the bottom, which strains the knee and shifts work off the glute.
Leaning forward over the front leg, loading the lower back instead of the working leg.
Pushing off the back foot for help, which removes the single-leg challenge from the rep.
3. Kettlebell Incline Bench Press
3 sets 路 10 reps 路 60s rest
The bell sits behind the wrist, which makes this feel different from a dumbbell press.
Steps
Set an adjustable bench to a 30 to 45 degree incline and sit with a kettlebell in each hand on your thighs.
Lie back and use your knees to kick the kettlebells up to the rack position at your shoulders.
Pull your shoulder blades back and down into the bench and brace your core before pressing.
Press both kettlebells up and slightly together until the arms are extended over the upper chest.
Lower the bells slowly back to the rack position with elbows tracking at about 45 degrees from the torso.
Pause briefly at the bottom with the chest stretched, then press back up for the next rep.
Cues
Blades back.
Lower to the chest.
Press evenly.
Common mistakes
Letting the elbows flare straight out to the sides, which strains the front shoulders.
Pressing the kettlebells with wrists bent backward instead of stacked over the forearm.
Bouncing the bells off the shoulders instead of controlling the bottom of each rep.
Lifting the hips off the bench to leverage the press, which kills the upper-chest stretch.
4. Kettlebell Single Arm Row
3 sets 路 10 reps 路 60s rest 路 both sides
Balances the hinge work with a pull. Resist the urge to twist toward the working side.
Steps
Place one knee and same-side hand on a flat bench with the opposite foot planted on the floor.
Reach down and grip a kettlebell with the working hand, letting the arm hang straight from the shoulder.
Brace your core and keep your back flat and parallel to the floor.
Row the kettlebell up to your hip, leading with the elbow and keeping it close to your ribs.
Squeeze your shoulder blade in toward the spine at the top, then lower the bell slowly back down.
Finish all reps on one side before switching positions and repeating on the other arm.
Cues
Long spine.
Lead with the elbow.
Hips stay square.
Common mistakes
Twisting the torso open to throw the kettlebell up instead of pulling cleanly with the lat.
Letting the elbow flare wide, which loads the rear shoulder instead of the back.
Letting the shoulder shrug up at the top, swapping back work for trap involvement.
Cutting the bottom of the rep short and losing the long stretch on the lat.
5. Kettlebell Push Press
3 sets 路 8 reps 路 60s rest 路 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.
6. Kettlebell Hip Thrust
3 sets 路 12 reps 路 60s rest
The most direct glute exercise here. Stop the lift before the lower back takes over.
Steps
Sit on the floor with your upper back against a sturdy bench and a kettlebell resting on your hips.
Plant your feet shoulder-width apart, knees bent, with your shins close to vertical at the top of the rep.
Brace your core and drive through your heels to lift your hips up toward the ceiling.
Squeeze your glutes hard at the top, with your torso and thighs forming a straight line.
Lower your hips slowly back toward the floor, keeping tension on the glutes the whole way down.
Tap the floor lightly with your hips and drive back up for the next rep without losing position.
Cues
Ribs stay down.
Drive through heels.
Pause at the top.
Common mistakes
Pushing the hips up by overarching the lower back instead of driving through the glutes.
Letting the knees cave inward at lockout, which shifts load off the glutes and onto the joints.
Stopping short of full hip extension, which leaves the strongest part of the rep on the table.
Resting the kettlebell on the stomach rather than the hip crease, which limits how high the hips can travel.
7. Kettlebell Farmers Carry
3 sets 路 30s hold 路 75s 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.