Kettlebell Conditioning + Core

Kettlebell Swing, Goblet Squat, Dumbbell Single Arm Row, Farmer Carry, Side Plank.

Duration

20–30 min

Level

Intermediate

Equipment

Kettlebell

Exercises

Targets:

Exercises

Kettlebell Swing

3 sets · 12 · 45s rest

Goblet Squat

3 sets · 12 · 45s rest

Dumbbell Single Arm Row

3 sets · 10/side · 45s rest

Farmer Carry

3 sets · 30s · 45s rest

Side Plank

3 sets · 30s · 30s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.