Are you ready to sweat? We have an incredible workout for you today. It combines strength and endurance, which can boost your metabolic rate and help you lose weight.

Throughout this workout, strive to focus on what you CAN do – not what you can’t do. Go at your own pace, but challenge yourself.

Today’s workout includes 40 seconds of work, 20 seconds of rest, and 8 sets. There are 4 rounds, with 1 minute and 30 seconds in between each round. It’s a bit of an endurance workout, with longer of a exercise duration than we normally provide, increasing your stamina. And remember, it isn’t supposed to feel comfortable! Amazing things happen at the edge of your comfort zone. 

Remember to also keep a positive mindset the whole way through. A positive mindset equals positive outcomes. Now, let’s kick some ass!

Round 1 

Pop Squats

Begin with your legs together and standing tall. Jump your legs apart, and touch your right hand down, while keeping your just up and core tight. Stand back up and jump your legs together, then jump them apart and touch your left hand down. Continue to repeat and alternate for the entire duration.

Mountain Climbers

Begin in a high plank, with your hands just under your shoulders and your arms straight. Drive your right leg up toward your chest. As you send your right leg back, drive your left leg up toward your chest. If this is too intense, go slower with one leg at a time. If this ever becomes too challenging, hold a plank if you can.

Round 2

Right Arm KB Swings 

Begin standing tall with the kettlebell in your right hand. Bring your arm and the kettlebell up to shoulder height with your arm straight, until it is parallel with the ground, then bring the kettlebell in between your legs, then back up again. Continue to do this for the entire duration.

Left Arms KB Swings

This is the exact same as the exercise above, except you use your left hand. 

Round 3 

Stiff Leg Deadlift/Upright Rows

Stand tall, with your knees locked and holding the kettlebell in both hands. Bend forward at the hips – do not arch your back. Keep your back straight and neutral, then come up and stand tall. Squeeze your glutes as you rise back up. Perform an upright row here by bending your elbows and bringing the kettlebell up to your chin, then repeat.

KB Curls/Halos

Hold the kettlebell in both hands. Perform a bicep curl, then move the kettlebell around your head like a halo. Bring it back down and repeat.

Round 4


Begin standing and hop down into a plank, pause, then hop back up into standing. Continue to repeat this for the entire duration.


Hold a forearm plank for the entire duration. Your body should form a straight line from your head to your toes. Do not allow your hips to sag, and keep your core tight. 

If It’s Not Challenging You, It’s Not Changing You!

Always aim to be the best version of yourself possible. Rise up to the challenge – give yourself that! You should always be your number one priority. If you put anyone else before you, it breaks the chain of events. You can’t help others your best without being at your best. Be better. Be consistent. And get that workout done!