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Kettlebell Full Body: Back & Glute Focus

Get ready to fire up your entire back and sculpt your glutes from every angle — you'll feel strong, powerful, and thoroughly worked by the end. This full-body kettlebell session hits all the right spots with a satisfying burn!

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Workout Breakdown

Warm-Up

Hip Circle

2 sets × 10 reps, 10 reps

Glute Bridge

2 sets × 15 reps, 15 reps

Clamshell

2 sets × 15 reps, 15 reps

Cat-Cow

1 set × 60s

World's Greatest Stretch

1 set × 5 reps

Main Workout

Deadlift - Kettlebell

2 sets × 3×8 reps, 8 reps

Kettlebell Swing (Single-Arm) - Kettlebell

2 sets × 3×15 reps, 15 reps

3 circuits

Deadlift (Single-Leg Romanian)

1 set × 10 reps

Monster Walk - Resistance Band

1 set × 15 reps

3 circuits

Squat (Goblet) - Kettlebell

1 set × 12 reps

Lateral Lunge - Dumbbell

1 set × 10 reps

3 circuits

Bent-Over Row - Kettlebell

1 set × 10 reps

Pullup Progression

Progressive exercise

Hip Thrust - Dumbbell

2 sets × 2×15 reps, 15 reps

Deadlift (Sumo) - Barbell

2 sets × 2×10 reps, 10 reps

Glute Burnout

3 circuits

Donkey Kick - Resistance Band

1 set × 20 reps

Fire Hydrant - Resistance Band

1 set × 20 reps

Leg Raise (Side)

1 set × 20 reps

Cool Down

Pigeon Pose

1 set × 60s

Figure Four Stretch (Supine)

1 set × 45s

Child's Pose

1 set × 60s

Supine Spinal Twist

1 set × 45s

Standing Single-Leg Hamstring Stretch

1 set × 45s