Get ready for another challenging workout! Remember, if it doesn’t challenge you, it’s not changing you.

This is a full-body workout, with an emphasis on the core – which comes into play in every move. It features explosive and tough exercises that are guaranteed to make you sweat. 

Do your best and give it your all. That’s what matters the most. 

For this workout, you’ll need a 10-30 pound kettlebell, as well as enough room to perform each move. Keep a bottle of water nearby and make sure to hydrate before, during, and after your workout. 

There are a total of 4 rounds, with a bonus exercise at the end. Each round consists of 25 seconds of work, followed by 15 seconds of rest. There are 12 sets per round. 

Now, let’s do this!


Curtsy Lunge 

Begin by standing tall. Step your right leg behind your leg. Bend both knees so that you lower yourself into a lunge. Push back up, and step your left leg behind your right leg. Continue to alternate sides for the entire 25 seconds.

One Leg Stiffleg Deadlift – Lunge

Hold the kettlebell in both hands and stand up tall. Place your weight on your right leg. Slowly bend forward at the waist, with a slight bend in your knees, lift your left leg, and bring the kettlebell down to your mid-shins. Stand back up by squeezing your glutes and straightening your legs. Then, step your left foot forward into a lunge. Bend your left knee overtop of your left ankle and bend your right knee underneath your hips toward the ground. Continue to do this same movement for the set duration. For each new round, switch legs. 



Begin in a full plank position. Keep your core and glutes engaged. Bring your left foot up by your right hand. If you can’t bring it up this high, just bring it as far as you can. Alternate sides for the set time.

Crab Toe Touch

Lie face up. Place both hands back on the ground, with your feet planted and knees bent. Lift your hips and buttocks up off the ground. Touch your right toes with your left hand. Plant your hand and foot back down, then touch your left toes with your right hand. Continue to alternate sides. Keep your buttocks up and your core engaged!

Plank Up-Downs

Begin in a plank position with your hands directly under your shoulders. Keep your glutes and abdominals engaged. Don’t let your hips sag. Lower down to your forearms, then come back up onto your hands. Continue to alternate between these two for the set duration. 


One Arm Clean-Squat-Press

Hold the kettlebell in one hand. Slowly squat down, keeping your chest up and without allowing your knees to track over your toes. As you stand back up, extend your arm holding the kettlebell above your head. Alternate sides for each set.

Squat Jump-Halo

Squat down by bending your knees and sending your buttocks back. Jump up, then bring the kettlebell up and around your head – like a halo. Squat down again, jump up, and bring the kettlebell around your head, like a halo again, but going the opposite direction. Continue to alternate directions for the halo each time.


Mountain Climbers

Begin in a full plank position with your hands directly below your shoulders. Drive your right knee up toward your chest. As you send your right leg back, drive your left knee up toward your chest. Make sure to keep your butt down and your core engaged.

One Leg Burpees

Challenge yourself here! We’re mixing up regular burpees. But if you can’t do this, do the regular variety. Begin by placing your weight on one leg. Jump down into a one-leg plank position, then jump back up. Continue to do this for the entire 25 seconds.

Bonus Round 5

Want a little more? Again, challenge yourself! It will be difficult, but it will make a huge difference. 

For this bonus round, we’re finishing things off with 3 2-minute plank holds, with 30 seconds of rest in between. If you struggle with holding the full plank, alternate between a full plank and side planks.

You Made It!

Awesome job, guys! We hope you enjoyed this workout. Throughout your session, constantly remind yourself why you’re doing what you’re doing. Stay positive. Visualize what you want. Imagine what getting what you want feels like. Act like that person and you’ll become who you want to be.

When you take care of your body, you’re prepared for whatever life throws your way. Be grateful for it. Always focus on what you can do – not what you can’t do. Go make it happen!