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Kettlebell Sculpt: Core, Back & Glutes

Carve your waist, build a powerful back, and sculpt your hips and glutes with this full-body kettlebell session. Expect deep muscle engagement, satisfying sweat, and a stronger, more defined you.

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Workout Breakdown

Warm-Up

Hip Circle

1 set × 30s

Cat-Cow

1 set × 10 reps

Glute Bridge - Barbell

1 set × 12 reps

Dead Bug

1 set × 8 reps

Halo - Kettlebell

1 set × 8 reps

Kettlebell Romanian Deadlift

1 set × 10 reps

Block 1 – Hinge Power & Glutes

Swing - Dumbbell

4 sets × 15 reps, 15 reps, 15 reps, 15 reps

Kettlebell Single-Leg Romanian Deadlift

3 sets × 10 reps, 10 reps, 10 reps

3 circuits

Kettlebell Sumo Deadlift

1 set × 12 reps

Squat (Goblet) - Kettlebell

1 set × 12 reps

Block 2 – Full Back & Lats

Bent-Over Row - Kettlebell

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits

Kettlebell Renegade Row

1 set × 8 reps

Kettlebell Deadlift High Pull

1 set × 10 reps

Kettlebell Pullover

3 sets × 12 reps, 12 reps, 12 reps

Block 3 – Deep Core & Obliques

3 circuits

Kettlebell Suitcase Carry

1 set × 30s

Windmill - Kettlebell

1 set × 8 reps

Kettlebell Turkish Get-Up

3 sets × 3 reps, 3 reps, 3 reps

3 circuits

Hollow Body Hold

1 set × 30s

Kettlebell Around the World

1 set × 8 reps

Finisher – Glute Burn Out

3 circuits

Kettlebell Hip Thrust

1 set × 15 reps

Donkey Kick - Resistance Band

1 set × 15 reps

Cool Down

Figure Four Stretch (Supine)

1 set × 40s

Child's Pose

1 set × 45s

Seated Forward Fold

1 set × 40s

Lying Spinal Twist

1 set × 40s