Warm-up (5-10 minutes): Start with light cardio like star jumps or marching on the spot, followed by dynamic stretches such as arm swings and hip circles. Alternatively, you can use a light kettlebell to do mobility exercises like halos and slingshots.
The Workout:
- Kettlebell Squat: 3 sets of 8 reps
- Kettlebell Swing: 3 sets of 8 reps
- Kettlebell Row: 3 sets of 8 reps
- Kettlebell Overhead Press: 3 sets of 8 reps
- Turkish Get-Up: 3 sets of 6 reps on each side
To make this a 3-day-a-week program, you can swap the exercises on different days with variations like Kettlebell Romanian Deadlifts, Kettlebell Snatches, and Lateral Lunges.