February 12th, 2025
Duration: 30 minutes
Warm-Up (5 minutes):
Arm circles (30 seconds forward, 30 seconds backward)
Bodyweight squats (1 minute)
High knees (1 minute)
Walkouts (1 minute)
Kettlebell halos (1 minute) [Alternative: Shoulder rolls]
Main Workout (17 minutes)
Perform each exercise for 40 seconds, followed by 20 seconds rest. Complete 3 rounds.
Kettlebell swings [Alternative: Squat jumps]
Alternating reverse lunges with kettlebell [Alternative: Bodyweight alternating reverse lunges]
Kettlebell goblet squats [Alternative: Bodyweight squats]
Finisher (3 minutes): Kettlebell Core Crusher
Perform as many reps as possible in 3 minutes, alternating between:
Russian twists with kettlebell (10 reps) [Alternative: Bodyweight Russian twists (20 reps, 10 each side)]
Kettlebell sit-ups (5 reps) [Alternative: V-ups (10 reps)]
Cool-Down (5 minutes):
Child's pose (30 seconds)
Cat-cow stretch (30 seconds)
Downward dog (30 seconds)
Standing forward fold (30 seconds)
Chest opener stretch (30 seconds each side)
Quad stretch (30 seconds each leg)
Seated forward fold (1 minute)
Pro Tip: Whether using a kettlebell or bodyweight, focus on maintaining proper form throughout each exercise. For kettlebell exercises, start with a lighter weight to master the technique before progressing. For bodyweight alternatives, you can increase difficulty by slowing down the tempo or adding a pause at the most challenging point of each movement.