This 40 minute full body MetCon session blends strength and functional mobility training using just one kettlebell. I am working with an 8 kg (17.6 lbs) kettlebell, and you are welcome to adjust the weight to match your fitness level. Expect whole body work that challenges your strength, stability, and range of motion. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/40-min-metcon-strength-and-functional-mobility-workout-with-kettlebell The session is designed for home, so all you need is your kettlebell and enough space to move freely in every direction. Each work block runs for 50 seconds and is followed by a 10 second break, with a beep signaling every transition so you always know when to change. There is no talking throughout, which means you can simply follow along with me from the first movement to the last. Press play, keep your eyes on the screen, and let the timing take care of itself while you focus on your movement quality and breathing. Equipment: one kettlebell. Choose a load that feels manageable for the full 50 seconds of work. This workout is perfect if you: - Want a full body session that combines strength and functional mobility - Prefer training at home with a single kettlebell - Like following along without instruction or talking - Enjoy a clear structure with beeps and short breaks between blocks Take it at your own pace and enjoy every minute of moving with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c METCON (Metabolic Conditioning) Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M73vdRDVPfH9qzi68Rb6rPjM WORKOUT CHAPTERS 0:00 Intro 0:25 CAT-COW TO PIKE 1:25 90/90 HIP MOBILITY + BEND 2:25 ALT. CLIMBER TO COSSACK SQUAT 3:25 ALT. SCORPION REACH TO PIGEON 4:25 SUPERMAN HOLD + PRONE SWIMMER 6:25 CLEAN + REV. LUNGE + WOOD-CHOP 7:25 CLEAN + REV. LUNGE + WOOD-CHOP 8:26 ALT. DEAD CLEAN SQUAT 9:26 ALT. CLEAN + FRONT LUNGE PRESS 10:26 KETTLEBELL SWING 11:26 SQUAT SWING TO HIGH PULL 12:26 SINGLE LEG HOLD + CURL + FRONT PRESS 13:26 SINGLE LEG HOLD + CURL + FRONT PRESS 14:26 SUPPORTED V-SIT + SINGLE ARM PRESS 15:26 SUPPORTED V-SIT + SINGLE ARM PRESS 16:26 DEAD BUG (R) 17:26 DEAD BUG (L) 18:26 BEAR HOLD - KB. PASS-THROUGH 19:27 BEAR UP AND DOWN 20:27 ALT. STAND-UP + KNEE DRIVE 21:27 COSSACK SQUAT VARIATION + INTERNAL ROTATION 22:27 COSSACK SQUAT VARIATION + INTERNAL ROTATION 23:27 2X B-STANCE ROW + STEP-BACK 2X B-STANCE SQUAT 24:27 2X B-STANCE ROW + STEP-BACK 2X B-STANCE SQUAT 25:27 SLD, CLEAN + KNEE DRIVE 26:27 SLD. CLEAN + KNEE DRIVE 27:27 WALL SQUAT HOLD + BICEPS CURL HOLD 28:28 2X SINGLE-ARM CHEST PRESS TO SIT-UP 29:28 2X SINGLE-ARM CHEST PRESS TO SIT-UP 30:28 TABLE TOP HOLD + PULL-OVER + CHEST PRESS 31:28 CRUNCH HOLD + TOE TAPS 32:28 2X HALF LUNGE + WINDMILL 33:28 2X HALF LUNGE + WINDMILL 34:28 SINGLE ARM SWING + HIGH PULL + SNATCH 35:28 SINGLE ARM SWING + HIGH PULL + SNATCH 36:28 DYNAMIC FIGURE 4 + ELBOW DOWN 37:28 DYNAMIC FIGURE 4 + ELBOW DOWN 38:28 SPINAL WAVE 39:29 ALT. THREAD THE NEEDLE + ARM RAISE 40:29 BACK ARCH