Hey Heat fam! Dosh here with your WOW. We are going to blast out a good total body workout, just using a single kettlebell.

Before the workout, let’s warm it up.

1 round here:

50 Plank Shoulder Taps

50 Squats

50 V-Ups

50 Arch Ups

50 Glute Bridges

Now for the workout. We’ve got 4 KB moves here, 3 rounds of each. The first three moves are unilateral, so you will hit each side each round.


10 Uni Front Loaded KB Back lunges (opposite leg goes back in the lunge)

10 Staggered Stance KB Bent Over Rows

5 KB Push Press to Windmill

30 KB Russian Twist

Enjoy my friends!