🏋️ Kettlebell Strength (1 KB Needed)
- Day 1: 5×10 swings · 4×8 goblet squats · 4×6 each arm rows
- Day 2: Rest or walk
- Day 3: 4×8 clean & press each side · 5×8 single-leg deadlifts
- Day 4: Rest
- Day 5: 4×8 turkish get-up practice each side · 5×10 swings
- Day 6-7: Active recovery
Start each session with 3-5 minutes of easy warm-up. Stop any exercise that causes sharp pain.