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.

View more and get unlimited monthly access on: www.carliewilliamsfitness.com!

Kettlebell

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!

Visit: www.carliewilliamsfitness.com for more!

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!

Dumbbell

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!


Visit ww.carliewilliamsfitness.com for more! 

Advanced: 55-Minute Dumbbell Full Body 

This workout features 3 rounds of 10 upper body and core-focused movements. You'll alternate between single-arm exercises, plank variations, and a touch of cardio to keep your heart rate up. Modifications are available for plank holds and cardio bursts, making this session accessible for all fitness levels. The heavier the kettlebell, the more intense the workout will be. Enjoy!

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

40-Minute Kettlebell Upper Body & Core 

This workout includes three rounds of kettlebell movements! We'll target the entire body and incorporate some cardio exercises. Modifications are provided throughout to keep the workout low-impact. The heavier the kettlebell, the more challenging the workout will be. Enjoy!

View more workouts on: www.carliewilliamsfitness.com

35-Minute Kettlebell Full Body

This class includes 5 rounds of 4 movements working 60 seconds on, 10 off. Each round is back to back! I offer modifications for all jumping movements so this workout is friendly for a variety of fitness levels. Enjoy!

Resistance Bands

30-Minute Resistance Band Full Body!

This workout includes 1 round of 15 movements with no repeats. We alternate between standing movements and movements on the floor. Enjoy!

Beginner: 35-Minute Upper Body & Core Strength

Advanced: 35-Minute Upper Body & Core Strength

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

Visit www.carliewilliamsfitness.com to learn more about this course or to purchase unlimited access to this course!


This can be Done with No Equipment

Nutrition Course Intro: Improving Your Relationship With Food & Nutrition

Day 14: Putting It All Together 

This video covers:
1. A summary of the course and how to integrate the key concepts from each topic.

2. A weekly journal template to apply the course material or use as a helpful resource!

View The Day 14 Handout Linked Here: https://www.canva.com/design/DAGmWAmruJs/6kcjkMBOCQc6Oshdp5sS1g/view?utm_content=DAGmWAmruJs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=haf1b19b100



View The Printable Weekly Journal Template Linked Here:
https://www.canva.com/design/DAGmVwGUJIQ/f_vARW6ND7p8CLPCi2LDmw/view?utm_content=DAGmVwGUJIQ&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hea1380449e


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