Warm-up and Cool Down

Pre – workout

• foam rolling
• joint mobility
• Dynamic warmup

Post workout

Finish each workout with a Cool Down of tight muscle groups.

Strength 

Rest 30 sec between each exercise, and 60 secs between each circuit/cycle

• Kettlebell Single-Arm Press - 5-8 reps (each arm)
• Kettlebell Goblet Squat - 5-8 reps 
• Kettlebell Push-up with Row or Elevated Push-ups - 5-8 reps 

Repeat circuit 10x

Keywords:  kettlebell, TABATA, HIIT, full body, cardio, intermediate, advance