Warm-Up (5 minutes)

1. Jumping jacks (1 minute) – Get the heart rate up and muscles warm.
2. Arm circles (30 seconds forward, 30 seconds backward) – Loosen up shoulders.
3. Bodyweight squats (1 minute) – Wake up your legs and glutes.
4. Hip circles (1 minute) – Loosen up your hips and lower back.
5. Around the Word (1 minute) – Hold the kettlebell around the hips and rotate it

Main Workout

45 sec work / 15 sec rest
2 full rounds

1. Kettlebell swings (45 seconds) – Explosive movement for strength and cardio.

2. Kettlebell Deadlift

1. Kettlebell goblet squats (45 seconds) – Strengthen legs and glutes.
2. Kettlebell Halos (45 seconds) – Core engagement.
3. Lunges with kettlebell pass-through (45 seconds) – Functional movement.

Farmers carry walk around the small pickle

Abs Section (10 minutes)

1. Plank with kettlebell pull-through – 10 reps per side (drag the kettlebell side-to-side while holding a plank).
2. Sit-ups with kettlebell overhead – 15 reps (engage your abs deeply while lifting the kettlebell).
3. Bicycle crunches – 20 reps per side (focus on controlled movements to target obliques).
4. Leg raises – 15 reps (keep the lower back pressed to the mat for proper form).
5. Wall sit

Cool-Down (5 minutes)

1. Child’s pose on the mat (1 minute) – Stretch the lower back and relax.
2. Cat-cow stretches (1 minute) – Loosen spine and core muscles.
3. Hip flexor stretch (1 minute per leg) – Open up hips.
4. Seated forward fold (1 minute) – Stretch hamstrings and lower back.

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before. ” – Bonnie Blair