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Full Body Basics

Welcome to Day 1 — your first step toward building real, lasting strength! Today you'll learn the fundamental kettlebell movements with controlled, confident reps that set the foundation for everything ahead. Expect to feel challenged but capable.

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Workout Breakdown

Warm-Up

World's Greatest Stretch

1 set × 60s

Hip Circle

1 set × 10 reps

Glute Bridge

2 sets × 10 reps, 10 reps

Dead Bug

2 sets × 8 reps, 8 reps

Arm Circle

1 set × 10 reps

Main Workout

Deadlift - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Squat (Goblet) - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Floor Press (Extended Range, Single-Arm) - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Row Progression

Progressive exercise

2 circuits

Deadlift (Romanian)

1 set × 10 reps

Halo - Kettlebell

1 set × 10 reps

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Thoracic Rotation

1 set × 40s

Doorway Chest Stretch

1 set × 40s