Intermediate/advanced Full-Body Workout (1 Hour)

Warm-Up – 5 minutes

  • Arm circles (forward/back) – 30 sec

  • March/jog in place – 1 min

  • Hip circles – 30 sec

  • Air squats – 45 sec

  • Light high knees – 1 min

  • Torso twists – 45 sec

 Strength Training (Full Body) – 40 minutes

Perform 3–4 sets each, 60–90 sec rest between sets.

Lower Body (10 min)

  • Squats – 12–15 reps

  • Reverse lunges (each side) – 10–12 reps

  • Glute bridge or hip thrust – 15–20 reps

Upper Body (10 min)

  • Push-ups – 8–15 reps

  • Bent-over row (or resistance band row / backpack row) – 12 reps

  • Shoulder taps – 20 total (10 per side)

Core & Stability (10 min)

  • Plank – 45–60 sec

  • Dead bug – 12–15 reps per side

  • Bicycle crunch slow tempo – 20–30 reps

Compound Finisher (10 min)

Cycle through 3 rounds:

  • Squat → press (if no weights, do jump squat) – 12 reps

  • Push-ups or incline push-ups – 10–15 reps

  • Burpees or modified burpees – 8–12 reps

  • Mountain climbers – 30–45 sec

šŸƒ Conditioning Burst – 10 minutes

Choose one:

  • HIIT intervals (30 sec effort / 30 sec rest x 10 rounds)
    Exercises to alternate each round:

  • Jumping jacks

  • High knees

  • Fast squats

  • Shadow boxing

  • Sprint in place

 Cool Down – 5 minutes

  • Hamstring stretch – 30 sec per side

  • Quad stretch – 30 sec per side

  • Chest stretch (doorway or behind back) – 30 sec

  • Shoulder stretch – 30 sec

  • Deep breathing + light mobility (cat-cow or spinal twist) – 1 min

Beginner Full-Body Workout (1 Hour)

Warm-Up – 7 minutes

Move slowly and controlled:

  • March in place – 1 min

  • Shoulder rolls (forward + backward) – 1 min

  • Hip openers (slow steps, big circles) – 1 min

  • Bodyweight squats (slow) – 30 sec

  • Light step touches (side-to-side) – 1 min

  • Arm reaches (overhead + across body) – 1 min

  • Neck mobility (gentle rotations) – 30 sec

Strength Training – 35 minutes

Perform 2–3 sets per exercise

Rest 60–90 seconds between sets.

Lower Body (10 min)

  • Air squats (chair-assisted if needed) – 10–12 reps

  • Reverse lunges or step-back taps (no lunge depth needed) – 8–10 per leg

  • Glute bridge – 12–15 reps

Upper Body (10 min)

  • Wall or incline push-ups – 8–12 reps

  • Band or backpack rows – 10–12 reps

  • Assisted plank (knees down) – 20–30 sec

Core & Balance (10 min)

  • Dead bug (slow and controlled) – 6–8 per side

  • Standing knee raise balance – 10 per leg

  • Beginner bicycle crunch (slow) – 12–20 reps total

Light Conditioning (5 min)

Choose a gentle pace:

  • 30 sec work / 30 sec rest x 5 rounds
    Exercises to rotate:

  • March in place

  • Step jacks (low impact jumping jacks)

  • Shadow boxing (slow punches)

 Cool Down & Stretch – 8 minutes

  • Hamstring stretch – 45 sec per side

  • Quad stretch – 45 sec per side

  • Chest stretch against wall – 45 sec

  • Shoulder stretch – 45 sec

  • Seated spinal twist – 45 sec each side

  • Deep breathing (slow inhale/exhale) – 1 min

Outdoor & Mobile Sessions (Winchester Area)

Flexible options to train at home, outdoors, or in a private space. Portable kettlebell setups availableā€”train anywhere that suits you. Ideal for someone who prefers training outside or in private settings, busy professionals, parents, or individuals who value flexibility, doesnā€™t want a gym membership but still wants quality 1:1 coaching and loves the idea of functional training that fits into real life.

Support Between Sessions

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.

"I never thought Iā€™d enjoy kettlebell training this much. Iā€™m stronger, leaner, and feel more confident in my body than ever. The 1:1 support made all the differenceā€”I finally understand what works for me."

satisfied 1:1 Kettlebell Fitness client