The Kettle Bell Burn


Build your best body from the comforts of your home.  This high intensity functional training circuit will raise your heart rate and tone your body.

Kettle Bell Blaster 
 Works Arms, Shoulders, Core ,legs and Glutes 
5 minutes active warm up on Bike or Jogging 

Dynamic warm up 

10 x hamstring swings 

10 x press ups 

10 x walking lunge (5 each leg) 

10 x dynamic squats 

10 x hip rotations 

10 x shuttle forward and backwards over
High knee runs over 10m x 2 sets 

General mobility of upper body and lower body 
 The Workout
Work through all 4 exercises in circuit form resting 15-30 seconds between exercises and 60 seconds between sets. Concentrate on form!! 4-6 sets
Kettle Bell row (x 15) two options available you decide

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Kettle Bell Lunge (15 each leg)


Spiderman push ups 15 each side


Kettle Bell Swings x15
Rest 1 minute then complete between 3-5 further sets!

Nutrition and Health 
1. Immune Strengthening
Aloe vera juice provides natural support for the immune system. Since the immune system works around the clock protecting the body, Forever Freedom, with its natural immune enhancers, gives the body an ongoing support system from which to draw. Drinking two to four ounces daily helps give your immune system the boost it needs. With Forever Freedom’s added vitamin C, your immune system is given a fighting chance.

3. Freedom of Movement
As the body ages, it is less able to produce the natural elements of healthy cartilage, which may lead to diminished mobile joint functioning. Forever Freedom takes the leading substances, Glucosamine Sulfate, Chondroitin Sulfate and MSM, known to help maintain the structure and health of cartilage by keeping this natural “shock absorber” well lubricated. Forever Freedom is aptly named. Get the joint freedom you desire and all the goodness of aloe in a unique and easy-to-use formula with your joints in mind.


Always follow each session with a cool down and static stretch on each body part followed by a recovery meal. For more information on diets or a tailored diet plan please email me.


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