This is the kind of routine you can actually repeat — and repetition is how bodies change.
Warm-up (3 minutes)
- hip hinges (slow)
- arm circles
- bodyweight squats
Main circuit (15 minutes)
Do 3 rounds, rest as needed:
- kettlebell deadlift x 10
- goblet squat x 8
- one-arm row x 10/side
- farmer carry 30–45 seconds
- plank 30 seconds
Cooldown (2 minutes)
- hip stretch
- shoulder stretch
- slow breathing
Form cues (tiny but important)
- keep the bell close
- brace your core
- stop if technique breaks
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