Warm-up (5 minutes before each session):
- Light cardio (jogging in place, jumping jacks): 2 minutes
- Dynamic stretches: Arm circles, leg swings, torso twists, cat-cow stretch, goblet squat holds (bodyweight): 3 minutes
Cool-down (5 minutes after each session):
- Static stretches: Hold each stretch for 20-30 seconds (e.g., hamstring stretch, triceps stretch, quad stretch, chest opener, hip flexor stretch).
Rest Periods:
Keep rest between sets/circuits short, aiming for 30-60 seconds to maintain intensity.
Kettlebell Selection:
Use the 20kg kettlebell for primary strength movements (e.g., swings, heavier squats) and the 12kg for more controlled or higher-rep exercises (e.g., presses, lunges if 20kg is too much, Turkish Get-Ups). Adjust as needed based on your strength and form.
Focus on Form:
Always prioritize proper form over the number of reps or weight. Watch videos of exercises if you're unsure.