Duration: 23 minutes
A continuous full-body kettlebell session designed to build strength, coordination, and mobility through flowing movements.
It is made to be performed with the same weight for all exercises. Start with a weight of about 15% of your bodyweight and over time slowly progress towards 25 to 30% of your bodyweight.
The routine begins with joint preparation and dynamic mobility to warm up the knees, hips, shoulders, and spine. It then progresses into a sequence of kettlebell drills that train the entire body: squats for the legs, swings and deadlift patterns for the hips, presses and snatches for the shoulders, and rotational movements for the core.
The exercises are performed with light weight and moderate tempo, allowing you to move smoothly from one movement to the next. This creates a balanced session that combines strength work, mobility, and a light cardiovascular effect.
Ideal for beginners or as a general conditioning session, this routine helps develop full-body coordination, joint stability, and basic kettlebell technique.