Kettlebell & Step Circuit for Strength + Stability | Renegade Rows, Band Push-Ups & Squat Jumps
Build serious strength and cardio endurance with this step bench and kettlebell circuit — no complex programming needed. Just 5 exercises, 2 rounds, 30 seconds each, and one goal: produce power without losing your center. This workout combines upper body pulling strength, core stability, and cardio bursts — all held together by a resistance band that keeps your shoulders safe and your posture honest. 🏋️ WHAT YOU NEED: - Heavy dumbbell or kettlebell - Resistance band (fabric, medium weight) - Step bench ⚡ THE CIRCUIT (2 rounds, 30 sec each): - Renegade Row (right + left) - Frog Jumps (or Plank Taps) - Squat Hold with Platter Row - Push-Ups with Band - Squat Jumps - Bench Up-Downs 🔁 2 rounds | ⏱️ 30 seconds per exercise | 💪 All levels welcome When you're done, cool down with one of my yoga videos from my yoga playlist. 👉 SUBSCRIBE for weekly workouts blending strength, mobility, and mindful movement. #kettlebellworkout #strengthtraining #midlifefitness #resistanceband #coreworkout #athleticcircuit #workoutover50 #stepbench #functionalfitness #homeworkout Chapters: 00:00 Introduction & Equipment 00:26 Exercise Breakdown 00:29 Renegade Row Demo 01:35 Frog Jumps & Plank Tap Modification 01:53 Squat Hold with Platter Row 03:07 Band Push-Ups 03:25 Squat Jumps 03:47 Round 1 Begins 07:11 Round 2 Begins 09:02 Bench Up-Downs Demo 11:42 Cool Down & Close
10-Minute Runner Strength Workout | Hip Stability, Knee Drives & Core | Beginner Friendly
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