This workout is a full-body burn! You'll complete 2 sets of 3 rounds, with 5 movements in each round. Work for 45 seconds and rest for 15 seconds between movements. We'll target the upper body, lower body, cardio, and core for a balanced full-body workout. We take 2 minutes of rest halfway through before finishing the second set. I'll be using a 15 lb kettlebell for reference—grab a weight that works for you and enjoy the workout! Modifications are provided. Download my app: https://momentum-fit.mvt.so

Kettlebell

NEW: 40-Minute Kettlebell Full Body | Strength, Cardio & Core

Podcast Description:

Struggling with constant hunger—especially when you’re trying to eat healthier or lose weight? You’re not alone, and it’s probably not a willpower issue.

In this quick 7-minute episode, I’m breaking down 3 simple, science-backed strategies to help you manage hunger in a way that actually feels sustainable. We’ll cover how to build meals that keep you full, why hydration matters more than you think, and how to avoid those extreme hunger swings that lead to overeating.

These are small, practical shifts that can make a big difference in how you feel day to day—so you can stop constantly thinking about food and start building habits that actually work for you.

If you’re looking for realistic nutrition tips without the all-or-nothing mindset, this one’s for you.

Download the app: momentum-fit.mvt.so

Podcast Episode: 3 Simple Ways to Manage Hunger (That Actually Work)

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 :)

💪 Download the Momentum Fit app and start your free trial today! Access 50+ on-demand workout classes, nutrition courses, and dietitian-inspired recipes, with new content added every month.


Download the app: momentum-fit.mvt.so


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

Tired of overcomplicating breakfast?

 Nutrition doesn’t need to be complicated. A balanced breakfast can be simple, quick, and actually enjoyable—no overthinking required. You don’t need fancy recipes or hours in the kitchen to eat well.

Consistency > perfection. ✨

Download the app: momentum-fit.mvt.so

#momentumfit #womensfitness #dietitiantips 

Dietitian-Inspired Recipes! Download the app: momentum-fit.mvt.so

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!

For my recipe E-book + more nutrition and fitness content visit: www.carliewilliamsfitness.com!

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!

Carlie Williams's Videos