This workout is divided into three sections: Strength, Conditioning, and Core. Each section includes 3 rounds of 4 movements, working 45 seconds on and 15 seconds off. You’ll have about 90 seconds of rest between sections to recover.

I’ll offer modifications throughout so you can tailor the intensity—whether you prefer a lower-impact option or a higher-intensity challenge. Remember, the heavier the kettlebell, the more challenging the workout will be. Enjoy!