This 45-minute session combines kettlebell strength work with mobility training in one full body routine you can do at home. I am using two 8 kg (17.6 lbs) kettlebells and a heavier 12 kg (26.5 lbs) kettlebell, and you are welcome to adjust the weight to suit your fitness level. Both a warm-up and a cooldown are included, so your muscles are prepared before the work and eased out afterward. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/45-min-strength-and-mobility-with-kettlebells This is a follow along workout with no talking, so you can simply press play and move with me. Each work block runs for 50 seconds, followed by a 10-second break, and a beep signals every transition so you always know when the next block begins. The focus is on building functional strength while improving mobility, with kettlebell movements that challenge your muscles and work on flexibility, joint stability, and overall body control. For equipment, have your kettlebells within easy reach before you start. I train with two lighter bells and one heavier bell, and you can use whatever weights match your current fitness level. This workout is perfect if you: - Want a full body session that blends strength and mobility in one routine - Train at home and prefer a follow along format - Like working out to beeps and music instead of talking - Want a longer session with a warm-up and cooldown already included Grab your kettlebells, take your time with each movement, and enjoy the work. 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 0:12 90/90 SWITCHES + REACH 1:13 ALT. COMBAT STANCE 2:13 ALT. LUNGE TWIST 3:13 SPINE WAVES 4:13 HAMSTRING STRETCH TO SQUAT 5:13 KNEELING THRUST + BICEPS CURL 6:13 KNEELING AROUND THE WORLD + SIDE STOP 7:13 AROUND THE WORLD ALT. STEP PRESS 8:13 KNEELING WINDMILL + FRONT LUNGE 9:13 KNEELING WINDMILL + FRONT LUNGE 10:13 3X SWING + 2X CLEAN + THRUSTER 11:14 2X GORILLA ROW 12:14 SPLIT SQUAT SWITCHES 13:14 KNEELING HALO + TRICEPS EXT 14:14 ALT. SIDE PLANK + ROW X2 15:14 SUITCASE MARCHES FORWARD AND BACK 16:14 SUITCASE MARCHES FORWARD AND BACK 17:14 B-STANCE SQUAT PULSE X2 + FRONT SWING TWIST 18:14 B-STANCE SQUAT PULSE X2 + FRONT SWING TWIST 19:14 SHIN BOX SWITCHES 20:14 LATERAL LUNGE HOVER 21:15 CLEAN GOOD MORNINGS X3 22:15 BEAR 2X SHOULDER TAPS + 4X KICK-THROUGH 23:15 SUITCASE SQUAT TO REVERSE LUNGE 24:15 SUITCASE SQUAT TO REVERSE LUNGE 25:15 4X CRAB TOUCHES + 2X BRIDGE 26:15 KNEELING SINGLE ARM CLEAN + HALF-SIDE LUNGE 27:15 KNEELING SINGLE ARM CLEAN + HALF-SIDE LUNGE 28:15 3X ROW + 4X GIANT JUMP 29:15 3X ROW + 4X GIANT JUMP 30:15 DYNAMIC KNEELING CURL 31:16 SNATCH REVERSE LUNGE KNEELING 32:16 SNATCH REVERSE LUNGE KNEELING 33:16 UPRIGHT ROW - WALK TO PLANK UP AND DOWN 34:16 BEAR CRAWL 35:16 CRAB CRAWL 36:16 SEATED LEG RAISE OVER KETTLEBELL 37:16 SEATED LEG RAISE OVER KETTLEBELL 38:16 ALT. GORILLA ROW TO RETREAT DOUBLE KB. SWING 39:16 DYNAMIC FIGURE 4 WITH ELBOW DOWN 40:16 DYNAMIC FIGURE 4 WITH ELBOW DOWN 41:17 BACK STRETCH BENT KNEE 42:17 BACK STRETCH BENT KNEE 43:17 COSSACK SQUAT WITH TWIST 44:17 COSSACK SQUAT WITH TWIST