Printable Ab Workout Chart: Beginner CrossFit Kettlebells

Workout routine infographic titled "Beginner CrossFit Metcon with Kettlebells". Create a printable fitness infographic poster with a central anatomically correct male and female anatomical figure, front and back views, with HIGHLIGHTED MUSCLE GROUPS targeted by this routine using color-coded shading: core/abdominals, obliques, shoulders, glutes, quadriceps, hamstrings, upper back, forearms. Include a clear legend in English for the highlighted muscles. Add 6 numbered exercise cards in sequence around the figure, each card containing: quoted exercise name in English, quoted sets × reps, quoted target muscle(s), and a small clean line-drawing of the movement. Use SAFE beginner-appropriate programming. Exercise cards: 1) "Kettlebell Deadlift" — "3 × 10 reps" — "Targets: glutes, hamstrings, core". 2) "Kettlebell Goblet Squat" — "3 × 10 reps" — "Targets: quads, glutes, core". 3) "Kettlebell Russian Swing" — "3 × 12 reps" — "Targets: glutes, hamstrings, shoulders, core". 4) "Kettlebell Push Press" — "3 × 8 reps" — "Targets: shoulders, triceps, core". 5) "Kettlebell Bent-Over Row" — "3 × 10 reps each side" — "Targets: upper back, lats, biceps, core". 6) "Kettlebell March Hold" — "3 × 30 sec" — "Targets: abs, obliques, shoulders, grip". Add a quick-stats strip with these exact English labels and values: "Total Duration: 45 min", "Equipment: Kettlebells", "Difficulty: Beginner", "Calories Burned: 220–320". Add a small bottom safety tip with exact text: "Safety Tip: Keep a neutral spine, brace your core, and use light weight. If unsure, consult a coach." Visual style: minimal flat, monochrome palette, crisp black-gray-white tones with one subtle accent shade for muscle highlights, high contrast, sharp typography, balanced spacing, modern editorial layout, calm focused mood. Include editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. Ensure all text is sharp and legible. Avoid graphic injury, avoid extreme dieting claims, avoid supplement brand boxes. All text MUST be written in English (array). Every heading, label, caption, legend and metric name in the image must be in English — not English. Spell each English word correctly using English characters and diacritics. Numbers stay as digits, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.