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 Push Press
3 sets 路 8 reps 路 45s 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.
2. Kettlebell Incline Bench Press
3 sets 路 10 reps 路 45s 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.
3. Kettlebell Row (Single)
3 sets 路 10 reps 路 40s rest 路 both sides
Balances the pressing. Keep the torso still rather than twisting into the pull.
Steps
Stand with one foot forward in a short stagger and a kettlebell on the floor next to the back leg.
Hinge at the hips and rest your non-working hand on the front thigh for support, keeping a flat back.
Grip the kettlebell with the working hand and let the arm hang straight down with the bell loaded.
Brace your core and row the kettlebell up to your hip, leading with the elbow close to the ribs.
Squeeze your mid-back at the top, then lower the bell slowly back toward the floor under control.
Finish all reps on one side, then switch stance and arms and repeat on the other side.
Cues
Long spine.
Lead with the elbow.
Hips stay square.
Common mistakes
Twisting the torso open to throw the kettlebell up instead of staying square to the floor.
Letting the elbow flare wide, which loads the rear shoulder instead of the mid-back and lats.
Rounding the lower back when the bell is on the floor, which strains the spine.
Pulling with the biceps only and skipping the shoulder-blade squeeze at the top of the rep.
4. Kettlebell Curl
3 sets 路 12 reps 路 40s rest 路 both sides
The offset weight makes the biceps work through a slightly different line than a dumbbell.
Steps
Stand tall with your feet hip-width apart, holding a kettlebell in each hand by the handle, palms facing forward.
Let the bells hang naturally below your wrists with your arms fully extended at your sides.
Brace your core and keep your elbows pinned to your ribs throughout the rep.
Curl both kettlebells up toward your shoulders by bending only at the elbows.
Squeeze the biceps hard at the top with the bells stacked over the wrists for a clean contraction.
Lower the kettlebells slowly back to full arm extension over 2 to 3 seconds, then start the next rep.
Cues
Elbows pinned.
Curl to the shoulder.
Lower slowly.
Common mistakes
Letting the wrists bend back under the weight, which strains the wrist joints and shortens the curl.
Swinging the torso to start the rep, which uses momentum instead of bicep strength.
Letting the elbows drift forward at the top, which removes the biceps from the lift.
Cutting the range short by stopping before full extension, missing the deepest part of the bicep stretch.
5. Kettlebell Goblet Curl
3 sets 路 12 reps 路 40s rest
Holding the bell with both hands lets you finish the arms with a heavier weight.
Steps
Stand tall with your feet hip-width apart, holding a single kettlebell by the horns with both hands.
Let the kettlebell hang in front of your hips with your arms straight and elbows pinned to your ribs.
Brace your core to lock your torso so it doesn't swing or rock through the rep.
Curl the kettlebell up toward your chest by bending both elbows together in a smooth motion.
Squeeze your biceps hard at the top with the kettlebell at chest height, holding briefly for the contraction.
Lower the kettlebell slowly back to full arm extension over 2 to 3 seconds, then start the next rep.
Cues
Both hands on the handle.
Elbows close.
Steady tempo.
Common mistakes
Swinging the torso to lift the kettlebell, which uses momentum instead of bicep strength.
Letting the elbows drift forward at the top, which removes the biceps from the lift.
Cutting the range short by stopping before full extension, missing the bottom stretch of the curl.
Letting the wrists bend back under the load, which strains the wrist joints and weakens the contraction.