FNGs: None

Warm Up:

1. Side Straddle Hop
2. Squats
3. Good Morning
4. Sir Fozio Arm Circles.
5. Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

1. Kettlebell Goblet Squat
   • Hold the kettlebell at chest height, squat low, and engage quads and glutes.
2. Kettlebell Deadlift
   • Focus on hamstrings and glutes with a flat back.
3. Kettlebell Reverse Lunge
   • Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

1. Kettlebell Clean and Press (Alternating)
   • Clean the kettlebell to your shoulder, then press overhead.
2. Kettlebell Bent-Over Rows (Alternating)
   • Hinge at the hips and row the kettlebell to your torso, alternating sides.
3. Kettlebell Halo
   • Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

1. Kettlebell Swings
   • Use explosive hip movement to swing the kettlebell to shoulder height.
2. Kettlebell Lateral Lunge with Pass-Through
   • Step out to the side and pass the kettlebell under your leg. Alternate sides.
3. Kettlebell Ground Pounder
   • Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

1. Kettlebell American Hammers
   • Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
2. Kettlebell Plank Drag
   • In a plank position, drag the kettlebell from side to side under your torso.

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