We all love that feeling of getting “summer ready”—where we not only look good but feel strong and energized, too! So, let’s turn up the heat with a pre-summer kettlebell workout.

Why kettlebells? Because they’re a great tool for low-impact cardio that also builds strength and challenges your mobility. This full-body workout targets your legs, arms, and core—combining strength, stability, and mobility all in one session.

We’ll start by training each movement individually. Then, we’ll bring them together into a complex that will fire up your entire body. First, train for reps—then we’ll set a timer, flow through the full sequence, and feel that satisfying kettlebell burn.

8-12 reps 3x

1. Full Swing 
2. Mid Rack
3. Squat into Overhead Tricep Extension
4. Good Morning / Boxer Press / Halo repeat L

Train 8-12 reps with each then repeat 2 more times!

How to execute and practice each motion: 

Full Mobility Swing:

1. Set the kettlebell on the floor about approximately a foot and half in front of you.
2. Fold at the waist (pushing hips back) knee bend and as you grip the handle, pull your shoulders back. Kettlebell should be on an angle making a nice line from kettlebell to wrist, elbow all the way to your shoulder.
3. While gripping the handle, drive the kettlebell towards the hips, above your knees. Swing the kettlebell up to shoulder level with your arms straight as you engage your glutes (squeezing at the top), standing tall. Your arms and the kettlebell should feel weightless through the entire motion.
4. Let the kettlebell descend as you push your hips back keeping the kettlebell as close to “your power source” (you) as possible
5. Repeat steps 1–4. Create a nonstop fluid motion. When you go to stop take the kettlebell into that back swing and with control set the kettlebell right back to your start position.

Tips: Stand tall, Squeeze Butt at the top, let your arms be an extension of the

kettlebell, and breathe out at the top!

Mid Rack Position:

Before using a kettlebell let your arms just hang by your side, bend your elbows keeping

them close to your body, this will be your mid rack position.

1. Taking the kettlebell from the backswing position you will slide your hands from the handle to the horns of the kettlebell. Stand tall and squeeze your glutes. It is important to practice sliding the hands instead of letting go of the kettlebell. When taking the kettlebell out of the backswing to the mid rack position try to keep the kettlebell as close to the body as possible. (the power source -where you are stronger is closer to the body)
2. On the descent let your hands slide back down from the horns to the handle into that backswing motion.

Tip: Often when we slide our hands from the handle to the horns we go to the top of the horns, I need you to slide them down the horns as close as you can to the belly of the kettlebell (belly is the round part 🙂)

Squat into Overhead Tricep Extension:

1. Holding the kettlebell in midrack position. Knees comfortably a bit wider than shoulder width apart 
2. Push your hips back, hinge then go into a knee bend. Try to keep your chest in an upright position. Do less of a knee bend if you must so you do not forward fold with the kettlebell. The depth of your squat will vary depending on your mobility. When you stand, think of pushing the ground away from your feet to engage your legs and glutes.
3. Standing tall with the kettlebell in the mid rack position, keeping the core strong and tight, extend your arms overhead. Bend your elbows to lower the kettlebell behind you.
4. Then slowly extend your arms back into the overhead position, returning the kettelbell back to mid-racked position. 

Tip: Pull ribcage in, and tuck pelvis under so that you are not flaring ribcage and you are protecting your back.

Good Morning / Boxer Press / Halo:

1. Keeping the kettlebell in mid rack position forward fold into the deep hinge position. Keep your spine/back long and neutral.
2. Extend your arms engaging the core into a press , think about then pulling the kettlebell back in towards your belly button.
3. Stand tall engaging your glutes.
4. Guide the kettlebell around the head staying as close as you can and going as deep into the back as you can in a full circular motion. Think ribcage in and glutes engaged. 

Tip: On your halo you will be able to come closer and go deeper into your back as your mobility increases.

Now put it all together and train 45- 60 seconds and rest for 15 repeat 3x. 

This workout is not just about getting stronger it is about taking time out to connect with your body and your mind, creating a relationship within.  Grow your inner strength and confidence one rep at a time!