25-Minute Functional Circuit

25-Minute Functional Circuit — a intermediate functional session (25 min) for general fitness. Equipment: kettlebell. Train at home, in the gym or outdoors.

• Hip openers + light swings60s

1. 1
   Turkish Get-Up

   full-body3 sets3 per siderest 0.75 min
2. 2
   Goblet Squat

   quads, glutes3 sets12rest 0.75 min
3. 3
   Bear Crawl

   core, shoulders3 sets20mrest 0.75 min
4. 4
   Renegade Row

   back, core3 sets8 per siderest 0.75 min
5. 5
   Inchworm

   hamstrings, shoulders3 sets8rest 0.5 min

• Deep squat hold + breathing60s

1. 1

   Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.

2. 2

   Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.

3. 3

   Finish with the cooldown to bring your heart rate down and start recovery.

• Slow down the get-up — it is a skill, not a race.
• Stay tight in the crawl.

1. 1.Heavier kettlebell or longer crawls.

• Fast and sloppy reps.