Duration: 18 minutes
A continuous, follow-along full-body kettlebell flow for strength, coordination and mobility, ideal for beginners or as a conditioning session.
Use one weight throughout: start around 15% of your bodyweight and build toward 25-30% over time. After a joint warm-up you move through squats, swings and deadlift patterns, presses and snatches, and rotational core work at a steady tempo, flowing from one drill to the next.
The light load and moderate pace blend strength, mobility and a gentle cardio effect while you groove solid kettlebell technique.