Goal / Emphasis:  A functional strength training program that will challenge your muscular strength and endurance, particularly in the lower back, legs, shoulders and core. This kettlebell program will increase joint mobility and stability while generating more efficient motor patterns. These exercises engage the entire body at once and in a way that will strength your body to perform everyday activities more efficiently.

Time: 60 minutes

Program: 1 Set of 10 Reps

Equipment: Kettlebells

Warm-Up Phase (8- 10 minutes)

  • 10 Kettlebell Around the Body Pass
  • 10 Kettlebell Around the Legs Pass
  • 10 Figure 8 Pass Through Legs
  • 10 Kettlebell Two-Hand Swing

Work Phases (40 minutes)

Complete 1 set of 10 reps of each exercise resting 30-45 seconds between sequence and hydrating.

  • 10 Kettlebell Squats
  • 10 Squat Kettlebell Overhead Press
  • 10 Kettlebell One-Hand Swing
  • 10 Kettlebell Clean
  • 10 Kettlebell Clean & Press


  • 10 Kettlebell Pile Squats Press
  • 10 Lunges with Kettlebell Pass Through
  • 10 Kettlebell Lunges with One-Hand Press
  • 10 Single Leg Dead Lift with Kettlebell
  • 10 Kettlebell Up Downs (Burpee)


  • 10 Bentover Rows with Kettlebell
  • 10 Upright Row with Kettlebell
  • 10 Biceps Curls with Kettlebells
  • 10 Triceps Overhead Kettlebell Press
  • 10 Kettlebell Side Deltoid Raises


Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches with Kettlebell
  • 10 Russian Twists with Kettlebell
  • Stretch


Created by Allison Stolar, Health Fitness Specialist


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