Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Equipment: kettlebell or dumbbell. Complete 7 rounds with proper form for time.
7 Renegade rows
7 Star jumps
7 Squat with a press
7 Marching gluts bridge (7/side)
7 Kettlebell or dumbbell swings
Video demonstrations of each exercise can be found below... Enjoy!