This workout is all about dialing in your core with intentional, controlled floor work. You’ll move through 2 rounds of 6 exercises, alternating between plank-based movements and exercises on your back to target your abs. Each move is performed for 45 seconds, followed by 15 seconds of rest—keeping the intensity high while giving you just enough time to reset. No equipment needed! Modifications are provided. Enjoy :)

*NEW* 15-Minute: NO EQUIPMENT ABS!

This kettlebell lower-body class moves fast, making it both efficient and effective! We’ll complete 8 rounds of 3 movements, working in short bursts—35 seconds on, 15 seconds off—gradually building fatigue. At the halfway point (round 4), you’ll get a little extra rest to recover before continuing.

Each round combines 2 bodyweight lower-body cardio bursts with 1 heavy kettlebell squat. I recommend using a slightly heavier kettlebell than usual, but always choose a weight that matches your fitness level. Modifications are provided for the cardio movements to keep them low-impact if needed.

Enjoy the burn :)

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*NEW* 30-Minute: Heavy Kettlebell Lower Body + Cardio Bursts

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This workout is split into two parts and can be done using just one kettlebell. Part one includes 5 rounds of 4 movements focused on squat and lunge variations to challenge the lower body. Part two is a conditioning finisher with 5 rounds of 30 seconds on, 15 seconds off kettlebell swings to elevate the heart rate and work through fatigue. A slightly lighter kettlebell is recommended, but always listen to your body and adjust weight based on your individual needs. Enjoy!

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Kettlebell

35-Minute Kettlebell Lower Body

This beginner class has two sections! Section one focuses on strength with 4 rounds of 4 movements (75 seconds on, 15 off) with a little rest between rounds. Section two finishes with a lower-impact burnout of air squats and glute bridge holds. If you want higher-intensity options, check out the advanced version. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Dumbbell

45-Minute: Beginner Dumbbell Lower Body 

This one is killer! Two sections: Section 1: Strength-focused — 4 movements, 4 rounds, 75 on / 15 off, with a little rest between rounds. Section 2: A final burnout — 4 rounds of jump squats + wall sits for 45 on / 10 off. If you want a killer burn and a challenge, this workout is for you! Note: You can view the beginner version for lower impact movements. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

45-Minute: Advanced Dumbbell Lower Body [KILLER WORKOUT]

This workout targets the abs and includes 3 rounds of 6 core-focused movements. We use a kettlebell for added resistance and to progressively build fatigue. Modifications are offered, including lower-impact options or performing the exercises with just your body weight. Enjoy!

Visit: www.carliewilliamsfitness.com for more workouts, recipes, and nutrition tips!

25-Minute Kettlebell Abs!

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!

Visit: www.carliewilliamsfitness.com for more!


45-Minute Kettlebell Full Body 

This workout consists of 3 rounds of 6 movements, performed 60 seconds each, back to back. It’s designed to challenge your full body with a mix of strength and low-impact cardio. This beginner-friendly class focuses on lower-impact movements that are gentle on the joints, while still helping you build strength and stamina. The intensity increases with heavier weights, so choose accordingly to match your fitness level. Push yourself, stay consistent, and enjoy the sweat!

Visit: www.carliewilliamsfitness.com for more!

Beginner: 30-Minute Dumbbell Full Body

This workout consists of 3 rounds of 6 movements, performed 60 seconds each, back to back. It's designed to challenge your full body with a mix of strength and cardio. The intensity increases with heavier weights, so choose accordingly to match your fitness level. Push yourself, stay consistent, and enjoy the sweat!

Visit www.carliewilliamsfitness.com for more!

Advanced: 30-Minute Dumbbell Full Body

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This can be Done with No Equipment

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This class takes you through 4 rounds of 6 exercises designed to build lower body strength and muscular endurance, with a touch of cardio to keep things dynamic. Movements include split stance lunges, kettlebell swing variations, squats, and a wall sit for a well-rounded challenge.

All you need is a small space and a kettlebell — the heavier you go, the harder it gets. I’ll offer modifications throughout so you can train at the level that feels right for you. Come ready for an efficient and effective workout.

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Carlie Williams's Trainings