Join me for a 30 minute home kettlebell workout including your warm up and cool down! 10 different exercises repeated twice! Let me know what other equipment videos you’d like to see next!

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My POBox:
Carly Rowena
CrossFit Spitfire
8 Caston Industrial Estate,
Salhouse Road,


40 seconds on / 20 seconds off, repeat twice!
1. KB Deadlift,
2. Good Mornings,
3. Russian Swing,
4. American Swing,
5. Single arm swing,
6. KB Clean,
7. KB Russian twist,
8. KB Reverse crunch,
9. Overhead lunge,
10. Push-press.


For all business Inquiries please email: carlyrowena@me.com


Instagram: @carlyrowena


Camera: Canon G7X or Canon 5D Mark III
Editing Software: Final Cut Pro X
Thumbnail Editing: Canva


*Disclaimer: Everything mentioned in this video is something I have spent my own money on and adore, if not, or it’s sponsored by a brand I love then i’ll always pop it below and in the description above.

Exercise and Workouts – Do You Overlook Calf Training?

When you struck the health club to do your resistance training program, which muscle teams hold your focus? If you are like lots of, chances are your calf bones get left out of the mix. Many individuals either neglect their calves: not considering them in their workout session or they simply bypass them because they are also worn out and have various other locations to service. Your calf bone muscles support you through every single action you take, so they are constantly working. The more powerful they are, the less likely you will be to endure exhaustion as you are walking doing your daily tasks as well as the even more balance as well as dexterity you will have.

Don’t Know What to Wear for Your Zumba Workout?

Zumba is like any type of various other form of exercise. Okay, it is way extra enjoyable and taking place, but an exercise nonetheless. When it comes to any other exercise sessions, apparel is equally as vital as bring a container of water. Obtaining the clothes for a Zumba session is half the fight won. Having stated that let us now do a beto shuffle via the Zumba must have’s for a comfortable, sweat-extracting workout, shall we?

Exercises and Workouts – Quick Tips For Improving Your Triceps Workout

If you are someone who is wishing to construct larger arms, adding even more definition and also even size to this area of your body, you need to understand just how to educate your arms correctly for success. One point you must understand is the fact most of your arm is made up of the triceps muscles muscle, so if you are wanting to obtain dimension, it is this muscle you require to concentrate on. Numerous individuals position a huge quantity of their concentrate on the arms muscular tissue. There is nothing incorrect with accumulating wonderful looking biceps, yet it is the triceps muscles muscle mass that shines concerning aiding your arms look far better toned.

True Strength in a Joint Comes From Stability

When a joint breaks down it is hardly ever from an absence of stamina in a joint, it results from absence of security in the joint. One of the most vital elements that we see in arthritic shoulders, hips, knees etc. is an absence of correct control of that joint. Separating these stabilizers as well as boosting the structure is the vital to much longer long-term health.

Bodybuilding Workouts – 6 Tips To Remember

Numerous individuals find it difficult to create their muscle building workout approach for faster outcomes. Selecting the very best exercises is another huge work. Here are some pointers when it comes to bodybuilding workouts …

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