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!

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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!

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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!

Kettlebell

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!

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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

🎙️ In this video, I’m debunking the protein myth that “more is always better.” I break down what realistic protein needs look like, how muscle protein synthesis maxes out per meal, and why spreading protein throughout the day is key for building muscle and recovery.

👉 For workouts, nutrition tips, and free dietitian-inspired recipes, visit www.carliewilliamsfitness.com

This can be Done with No Equipment

Debunking Protein Myths - From A Registered Dietitian!

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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35-Minute Kettlebell Lower Body 

This session includes 3 rounds of 8 movements total.

2 movements are cardio-focused, while the remaining 6 focus on strength.
We’ll work 60 seconds per movement, back-to-back, building fatigue as we go.
Rest is built in between rounds to allow for recovery. The heavier the kettlebell, the more challenging the workout — choose based on your goals. Enjoy!

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Join me for a simple and efficient meal prep session where I walk you through three easy recipes that are perfect for busy weeks. These meals are quick to make, flavorful, and great for prepping ahead. 

Here's what we're making: 1️⃣ Tomato & Feta Stuffed Chicken 2️⃣ Cheesy Broccoli & Turkey Egg Bake 3️⃣ Birthday Cake Protein Bites 

Full recipes are linked on my website: www.carliewilliamsfitness.com

Meal Prep With Me | 3 Easy Recipes 

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. All movements are lower impact! For higher intensity movements, please see the advanced version of this class. Enjoy!

Visit: www.carliewilliamsfitness.com for more!

Beginner: 55-Minute Dumbbell Full Body 

This workout is slightly longer and consists of 3 sets. 
Set 1: Full body + cardio 
Set 2: Upper body + core 
Set 3: Lower body
Each set has 3 rounds of 5 movements. Enjoy!

Note - for low impact movements please see the beginner version of this class!


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carliewilliamsfitnesss Trainings