Build strength and improve mobility in this 45 minute full body session with one kettlebell. Strength exercises are combined with mobility focused movement to help you feel stronger, more stable and more flexible at the same time. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/45-min-full-body-strength-and-mobility-with-kettlebell This session is designed for training at home and it is a follow along workout with no talking, so you can simply press play and move with me. Each work block lasts 50 seconds, followed by a 10 second break, and a beep marks every transition so you always know when the next movement begins. Across the session you will train your legs, glutes, core, back, shoulders and arms while also working on range of motion, control and posture. I am using one 10 kg (22 lbs) kettlebell, but always choose a weight that matches your current level, experience and form. Go lighter if you are a beginner or if mobility is your main focus, and go heavier only if you can stay controlled through every rep. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want to build full body strength at home with one kettlebell - Want to improve mobility, coordination and core stability - Are working on functional fitness for everyday movement - Like to combine strength training and mobility work in one session Grab your kettlebell, clear a little space, and enjoy training alongside me from start to finish. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c WORKOUT CHAPTERS 0:00 Intro 0:25 GOOD MORNINGS 1:25 KANG SQUAT 2:25 ALT. COSSACK SQUAT + UPRIGHT ROW 3:26 GOBLET SQUAT + FRONT SWING 4:26 DEEP SQUAT CURL + LEG EXTENSION 5:26 WINDMILL 6:26 WINDMILL 7:26 AROUND THE WORLD + HALF KNEELING OV. PRESS 8:26 HALO TO HIP 9:26 HALF LUNGE + CLEAN TO DEEP LUNGE 10:26 HALF LUNGE + CLEAN TO DEEP LUNGE 11:26 WALKING B-STANCE SQUAT 12:26 B-STANCE SINGLE-ARM SWING + FRONT LUNGE 13:26 B-STANCE SINGLE-ARM SWING + FRONT LUNGE 16:27 PYRAMID THRUST + STAND-UP KNEE-DRIVE 17:27 PYRAMID THRUST + STAND-UP KNEE-DRIVE 18:27 HALO + SPREAD LEGS 19:27 SIDE-TO-SIDE KB. 20:27 PRESS TO TRICEPS EXT. 21:27 COSSACK SQUAT - 3X ROW 22:27 COSSACK SQUAT-3X ROW 23:28 SQUATS ON TOES 24:28 HAND-TO-HAND SWING 25:28 HALF-KNEELING WINDMILL 26:28 HALF-KNEELING WINDMILL 27:28 STAND-UP + FRONT LUNGE 28:28 STAND-UP + FRONT LUNGE 29:28 SINGLE LEG NO TOUCHING DOWN MARCHES 30:28 SINGLE LEG NO TOUCHING DOWN MARCHES 31:28 STRAIGHT LEG RAISE 32:28 STRAIGHT LEG RAISE 33:28 GLUTE BRIDGE + PULL OVER 34:29 CRUNCH HOLD ALT. LEG DROP 35:29 OV. KB. SITTING MARCHES 36:29 PLANK PULL-THROUGH TO BEAR PULL-THROUGH 37:29 PULL-OVER + STAND-UP + OV. PRESS 38:29 HALF-KNEELING FRONT HEEL RAISE 39:29 HALF-KNEELING FRONT HEEL RAISE 40:29 GOBLET SQUAT TO CURTSY 41:29 SL-DL 42:29 SL-DL 43:30 PUSH-UPS 44:30 ALT. SINGLE-ARM SWING