🏋️‍♂️ 1-Hour Full Body Kettlebell Workout – Summary

Warm-Up (5 min)

• 5 dynamic moves (arm circles, squats, hip circles, shoulder shrugs, light kettlebell deadlifts) – 30–45s each, minimal rest.

Main Workout (50 min)

• Circuit: 10 kettlebell exercises, 45s work / 15s rest each.

• Rest 1–2 min between rounds.

• Complete 3 rounds (~45–47 min total).

Exercises:

1. Swing – Glutes, hamstrings, core, shoulders

2. Squat – Quads, glutes, hamstrings, core

3. Row – Back, biceps, core

4. Press – Shoulders, triceps, core

5. High Pull – Shoulders, traps, biceps, forearms, core

6. Goblet Hold – Biceps, forearms, core

7. Russian Twist – Obliques, abs, hip flexors

8. Windmill – Obliques, glutes, hamstrings, shoulders

9. Floor Press – Chest, triceps, shoulders, core

10. Lunge Press – Quads, glutes, hamstrings, shoulders, core

Cool-Down (5 min)

• 5 static stretches (hamstrings, shoulders, hip flexors, triceps, child’s pose) – 30s per side.

Flexible options to train at home, outdoors, or in a private space. Portable kettlebell setups available—train anywhere that suits you. Ideal for someone who prefers training outside or in private settings, busy professionals, parents, or individuals who value flexibility, doesn’t want a gym membership but still wants quality 1:1 coaching and loves the idea of functional training that fits into real life.

Direct access to your coach for check-ins, questions, or technique feedback. Travel/work adaptations so your progress never stops. Ideal for someone who thrives with regular accountability and encouragement, wants a coach in their corner to ask questions, check form, or stay on track, might be navigating travel, work stress, or health challenges and values a partnership, not just a once-a-week workout.