35-Min Full Body Kettlebell Workout (ALL Strength, Low Impact)

Strength, stability, power. This full body kettlebell workout has it all. Get more free workouts when you hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community for more accountability and support to reach your fitness goals. All right, team, today's one of my favorite days because we are filming one of the OG NML workouts. It is a full body kettlebell workout. And don't worry if you don't have a kettlebell. You can follow along with Rachel going to offer modifications using a single heavy dumbbell. So one dumbbell or a heavy kettle bell? I've got anywhere from a 25 pounds to 35 pounds kettle bell. Rachel's got some heavy weights with some 20s and 25 pound dumbbells. We encourage you to go heavy. It's going to be a full body strength workout. It looks like this. You've got nine exercises broken into three circuits. We're going to hit legs, we're going to hit arms, and then we're going to hit total body and core. You're going to do each exercise for 40 seconds of work for followed by 20 seconds of rest. And we're going to repeat all nine exercises times three sets for maximum muscle building. So this is a full body kettlebell workout designed to build strength. It's gonna have some stability exercises and some power to build those hips as well. You ready to do this, Rach? Love it. Let's go. Awesome. I've also got a box here off to the side. You could use a chair, a couch, ottoman. This is just gonna be for some Bulgarian single leg split lunges. You can follow along with Rach if you want to do it all from the mattress. We're gonna get started with a warm up. We're gonna get nice and warm and then we're gonna jump right into this workout. All right, so we're gonna start right here. Feet are shoulder width, distance apart. Big inhale, we reach up nice and tall. Exhale. Hands come to the back of the head. Kang squat. That means we go hip, hinge, drop the hips, pop the hips, stand tall. So you hinge, you drop, you pop and stand. So we're hitting hamstrings, glutes, hammies. Stand tall. Nice work. Lengthen through the legs. Drop, drive, stand. Two more just like it. Lengthen, drop, open those hips, drive, stand tall. Nice. We've got hamstrings, hips and glutes. Stand it tall. Now let's hit those shoulders. Hands can stay right here behind the head. You're going to reach Out. Palms, flip. Rotate to the low back. Come back out. Flip to the head. I'm going to show you. From the back out. Rotate. Flip to the small. The back, back here. Rotate. One more time. Out. Rotate. Flip right here. Bring it back. Nice. From here, a little standing. Cat. Cow. So you're going to round through the spine. Pull the shoulder. The elbows together. Open. Chest goes apart. Nice. Do it again. Round through the spine. Elbows collapse, open. Elbows pull apart. Pinch the shoulder blades together. One more time. Here we go. Round and collapse. Stand and open. Step back. Lunge. You're gonna step back. Left leg forward, right leg back. Step back and up. You're just gonna do a nice split lunge. Feet are on train tracks. Nice and stable here. You'll have the option to do this on the mat or to add a bench and go for a single leg Bulgarian lunge. Nice work. Down, down. Give me four. Nice work. Nice work. Three. Stand it tall. In two and one feet. Come back to par. Parallel. Clasp your hands. If you're as if you're holding that kettlebell. Hinge and swing. Hinge and drive. I want to show you from the side profile view. Number one error we see on kettlebell swings is that over extension at the top, driving those hips too far forward. I want you just standing straight up. Hinge at the hips. Stand tall. Hinge and stand. The power is coming from the hamstrings, the hips and the glutes. All right? Hinge and stand tall. Hinge and hinge. Two more. Two more. Hinge. Stand tall. Last one. Hinge. Stand tall. No overextension at the top. Right foot forward. Left leg back. Split lunge. Take it down and up. Down and up. Just dropping the back knee towards the ground. Shoulders are stacked over hips. Nice. Right here. Down, up. Nice. Give me four. You got it. Three. Awesome job. Two and one. Let's drop all the way to the mat. Nice. Crescent lunge here. Reach up. Nice and tall. Drop. Drive your hips towards me, Opening up this hip flexor. Take this leg. Open it up. Right here. You're gonna push. Open up the hips. Come back to center. Pushing knees over toes. Heel stays planted. Come back to center. Opening up the hips. Stretching through here. Nice. Two more. Two more. You could always grab a kettlebell and hold it here. Doing some loaded mobility. Great way to increase that. Come back to center. All hands on the mat. Tabletop all fours. Cat. Cow. Drop. Drop the belly. Lift the chin. Reverse it. Tuck the hips towards the wrist. Round through the spine. Do it again. Round an arch. Nice. Tuck and pull. Spine up towards the ceiling. Same thing. Other way this time. Left foot comes up. Nice big crescent lunge reach. Drive this hip towards me. Open this hip flexor. Drop your left leg out to the side. Same thing. Knees go over toes, Open the hips. Come back up. Glide it out. Weight is transferring to the side. Comes back up. Opening up the hips. Heels stay connected to the mat. Knees drive over toes. Open up those hips. Two more, two more. Push it out. Nice work, Nice work. Bring it back in. One more. Push it out. Bring it back in. Awesome job. I want you hitting the mat on your back. Dead bug right here. Stabilize that core. I'm gonna go right here. Rachel. Opposite arm and leg extend so I don't kick my box. Opposite arm and leg extend. Nice. Neck and shoulders can be resting on the mat or lifted. You decide. Trying to reach opposite arm and leg as far away from each other as possible. Stabilizing that core. Two more. Nice work. Last one. Option A, stay here. Option B, can both legs go out? Can you find a hollow rock position? Hollow rock hold. Option. Arms can go overhead. We're going to be doing this in a chest press format. You're going to be doing a chest press while the core is engaged in hollow rock. Hold for 3, 2, 1. Pull the knees to the chest come up. Get yourself up to a standing position. Take it to jumping jacks. We're just gonna jack it. Jack it. Raise that heart rate a little bit. Jacks are taps for eight, Seven, six. You got it. Five, four, three, two, one. Hold those feet nice and wide. We're gonna hit side to side. Little lateral lunge. We will be doing a lateral lunge in this workout. Lateral lunge. Clean and press. Nice. Dropping into that bent knee drop, transferring the weight to the outer edge of the foot, then driving off that bent knee. Stand tall. Up. Nice. Give me four. Open those hips. Three. You got it. Two. And one. Nice and warm. Rachel, how about you? Yeah, Feel good. Nice. Feel good. Ready to jump in? We're gonna start on legs. Challenge you to grab one heavy weight. You're going goblet squat, deadlift, staggered, and split lunge. Challenging moves for sure. Now grab my heaviest.35 pound. I like to do the goblet squat this way. Okay. Racking it. You decide what works for you. Elbows are tucked in tight. Elbows are going to fall inside the knees. Stand tall. Goblet squat for 40 seconds. Nice and heavy. Here we go. You're in it in three, two. Let's go. It's 40 seconds on, 20 seconds off. Dropping down into that goblet squat driving up through the middle of your foot. Now, knees track out towards the outer three toes. Chest up, eyes up. Nice. I want that dumbbell or kettlebell connected to your chest. Sternum. I want elbows tucked in. Don't let that weight pull you forward. Stand up nice and tall. Inhale down. Exhale up. You get to choose your pace. It's all timed intervals. Move at a pace that feels good for you. You can go heavy and slow. You can go a little bit lighter and faster. You got 10 more seconds here. Nice work. We're going to a staggered deadlift next final five, four, three, two. Recover. Awesome job. Let's go. Right foot forward, left toe popped. Stagger, deadlift. You could start here, pop out to an L, Plant the toe where I land is a good stance for staggered deadlift. All right, you can hold the kettlebell or dumbbell with one hand or two hands. I'm hinging at the hips, driving out majority of the work in the right legs. Three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Now, this is where if this feels too easy for you, you could grab a second weight. So you could grab two kettlebells and hinge. You could grab two dumbbells and hinge at the hip. Okay. Or you could float it and take it to a single leg deadlift, where I'm floating and really putting 100% of the effort into that right leg. So you go 100 here. The stagger is 80% in the front leg, 20% in the back toe. 10 more seconds here. Hinging at those hips. Hinge, hinge, hinge. Stand tall. Nice work. 5, 4, 3, 2. Recover. Awesome work. All right, guys, from here, Rachel's going into a split lunge. I'm going to go into Bulgarian. We're going to keep right leg forward. Left toes are going to go on my box. I want shoelaces down again. You can go one or two? Two. We're gonna stick with the one weight. I'm dropping into a lunge. Back knee towards the ground. Drive out of it. Single leg or split in three, two. Let's go. Nice work. Dropping down and up. Hitting a little bit more of the glutes and quads here. We've talked about this before. The more I hinge forward, the more the glute is going to lengthen. So if you want more glute and hamstring, I want you to take more of a hinge. It's going to get you that. If you want more quadriceps I want you standing straight up. That's top of the thigh, all right? You get to choose what you want. Nice work. Legs on fire. This is a challenging exercise. I love this leg move. Makes me sore every single time. Nice work, Rach. Ten more seconds. Drive out of it. We're transitioning to arms for the next three moves. In 5, 4, 3, 2, recover. Bulgarians. Give me every stinking time. I'm coming over. Three point single arm row. Single arm row for Rachel. Okay, it doesn't matter which arm. Just remember you're gonna do the next one next time. Three point is right here. I'm going to row, show you how to make it harder. We go in three, two, single arm row. Chest is bent over towards the ground. Parallel hips are square to the ground. I'm putting one arm on the box to support. It's a tripod row. Three point row. I'm pulling elbow back towards my hip pocket. Hold, squeeze lower with control. Hold, squeeze lower with control. This is a solid strength position, right? If I wanted to increase the difficulty or the stability in this exercise, I could float into a two point. Same arm, same leg on the ground, floating opposite leg off the ground, making this now a two point. That means I have two points of contact with the ground or the box. Increasing who core strength. Increasing stability. Three, two, recover. Nice work staying on arms. We're going to go kettlebell shoulder press again. I like holding the bell like this. Push up lower with control. Going to feel hard. All right, here we go. We go in three, two, and one. Here we go. Exhale up, inhale down. Now, if you have a lighter weight, you can go to single arm. Do this just on the right arm or just on the left arm. We got three lower body ex, followed by three upper body exercises, followed by total body and core. Nice work, guys. Whoo. Shoulders on fire. How about you, Rach? I like having it broken down like this. Like having legs, arms, total body. It feels like no repeat. Even though I know we're going to repeat, we're going to repeat it times three sets because that is how we get max muscle building. Come on, keep pushing for 5, 4, 3, 4, 2. And recover. Holy bananas, that felt hard. All right, we're going down to the mat. Hollow rock position, chest press. Same thing. Remember that hollow rock we did in the warm up? It's just an option. Rachel's gonna find a bent knee position. Okay, I'm holding in. Hollow rock. Legs are kicked out. Chest press down and up we go in three, two. Let's go longer. The Lever harder. It is. So if it's too hard, bring those knees towards the top chest. Okay. You're focusing on the upper body. I want a chest press. I want a nice, good, clean chest press here. Okay? If you want to make it harder, legs kick out. Neck and shoulders float off the mat. That's an option. Neck and shoulders can be resting on the mat. That's another good option. Pick your level. What feels good for you today? Exhale up. Inhale down. Exhale up. Inhale down. Come on, you got this. What would it look like? Final 10, 9, 8. Stay with me. 7, 6, 5, 4, 3, 2, 1. Always fun when the counting speeds up at the end. All right, now we're going to total body. All right? Total body and core. We're hitting swings. I want that bell in front of me. I'm going to break the bell in half. Break the bell in half. It's going to activate my lapse hinge back. Hike it. Three, two. Let's swing. Hup. Nice work. Hup. Remember, not overextending at the top. I'm just standing straight up. I like to think about a 2x4. From head to tailbone. Chest goes parallel to the floor. Up, parallel up. My hands are just a vehicle for moving that bell. The power comes from my hips, my hammies, my glutes, lower body, core power right here. Keep breaking that bell in half. Activate those lats. 10, 9, 8. You got it. Stay with me. Drive through those hips. Final 5, 4, 3, 2, 1. Nice work. If you're with me, that bell lands out in front of you. Proper re rack position. There we go, kettlebell lunge. Clean and press. Lunge, clean and press. We're gonna our lateral lunge. Sorry. See if I can stick with my 30. Here we go. Let's go to the right first. I'm gonna start here. Step right. Lateral lunge. Clean hands slide down the bell. Shoulder press. Okay, one. Lateral lunge. Clean it up with some power. Press overhead. Rachel has your single dumbbell option. We go in three, two. Let's go. Hit right. Drive up. Push. Take it down. Here we go. Hit right hand. Slide down that bell as I clean up. Nice work. Awesome job. Hit right, clean. Push. Putting it together here. Final moves. Our total body and core focused. Nice work. And put that one together very well. It should be right into a clean as I drive out, driving off that bent knee right into a clean. Sliding my hands down the bell, driving up. Nice work. This is the power portion. Remember how we said at the beginning? Strength, power, stability. This is the power. Three, two, finish. One more lunge and you're out. Nice work, Rach. Final move, oblique side bend. Let's hold the bell in the right hand or dumbbell in the right hand. Okay, Gonna give me an oblique side bend. Back to center. March with that inside leg. Whoo. This is the stability portion. 3, 2. Let's go. Side bend, stand, march on that inside leg. Side bend, stand, march. Nice work. Side bend is hitting my left obliques. March is hitting the right. Lower abs. Side bend. Can you get the knee up in line with the hip right there? Side bend, drive the knee. Balance and stability. Side bend, drive the knee. Nice work, team. I love it. Here we go. This is your first time through this circuit. Alexa said this format was killer, but what she loved most is the more she got familiar with the moves, the heavier she could go. Can you go a little heavier, a little better? 3, 2, 1. This next time through, Alexa and I are challenging you. Now you know the moves, can you do these nine moves a little bit better the next time through? That's our challenge. Here we go. Grab some water. Back to the top legs. Okay, you know what's coming. The goblet squat, the deadlift. It's a split lunge. Three moves. Let's go back to that. 35. Let's get into this. Kettlebell training is meant to be heavy strength training. Here we go. Get that bell or that dumbbell in contact with your chest. Elbows tight. Drop into your squat in three, two. Let's go. When people go to a goblet squat, I see them just grab this. They just drop one weight. No, no, friends. A goblet squat is going heavier. Because if you do a squat with a dumbbell on each side and you just drop one, you just made this easier. A goblet squat does not equal easier, okay? It loads the weight a little bit differently, but that means you go heavier right here. Goblet squat, one weight at the chest. I go heavier. Got my 35 pound here. We're getting into it. Come on. 10 more seconds in these legs. Let's go. Let's go. Up. You got it. Down, up, down, up. Deadlift on the left. In five, four, three, two, and you're out. Here we go. Come on. Left foot forward. Right. Toes popped. Remember, watch my lips. Plant my toe. Good stance right there. 80 here, 20 here. You want to float it and make it harder. Go. Single leg. Okay? Here we go. We're hinging at the hips in three, two. Let's go. Kettlebell or dumbbell stays tight to the body. We always talk about crushing oranges in our armpits. I just love that cue. Such a good visual cue for me. I can't even peel an orange anymore without thinking about it being crushed in my armpits, like, legitimately cannot. The things that stick with you peeled a clementine for my kids last night, and I was like, crush this in your armpit. They're like, what? I'm like, yeah, it's the same as when I go somewhere to the chiropractor and she's like, okay, turn to your right. Always roll to my left. Because when I say right, camera right and camera left, they're just so mixed up. My kids legitimately don't think I know my right from the left. I kind of don't. Here we go for 5, 4, 3, 2. Recover. Set it down. Nice work. Split lunge. For your final move this time, left foot is forward, right foot is on the box. Load the weight in your right hand. If you're with me, shoelaces are down on that box. Dropping your back knee towards the ground, driving through that front foot. We all go split lunge or single leg lunge. In three, two, let's go. You feel that heart rate just naturally rise because you're using those big lower body muscles. They just really require a lot of oxygen, a lot of blood flow, especially if you are lifting heavy. I always said when I was pregnant, squats were my cardio. Rachel, squats were my cardio. If you are doing this workout pregnant, you totally know what I'm saying. You are like, yes, that is me. Squats are my cardio. Oh. You were telling me you have, like. It's something crazy. It's like a third more blood in your body or something. Yeah, the blood volume just is, like, so crazy in your body when you're producing another human. It's wild. No wonder. Last five, let's go. Four, three, two. Give me one more, because you can. Nice work. Woo. Up and over to that row. Rowing on the other arm. Other arm. Got my left arm. We're in a row. All right, here we go. Three point row means I got three points of contact. That's where I'm gonna start. Then I'm gonna take it to a two point row. You go in three, find your bell in two and one. Let's go, row. Get set up. Find that nice, good, stable stance. Right. I'm on the balls of my toes. Nice work. Hinged over chest, parallel to the ground. I'm pulling elbow to hip pocket. Settling in here. Getting really comfortable with this 30 pound weight before I transition to that. Two points of contact exploding opposite leg. Same arm. Same leg are in contact with the ground as the same arm. That's rowing. Here we go. Pull. Nice lengthen. You want that good length, good length and reach at the bottom, that nice extension. Contraction. Okay. The extension, the way down. I want it slow. That's eccentric motion. That's where it's happening. 3, 2. I lost the timer. 1. You did one more rep. That's a fun move. One more rep than you needed to. All right, here we go. Shoulder press. A fun move to my least favorite. I'm just gonna be honest. Shoulder press is my least favorite. We go in three, two. Let's push. Shoulder press. I don't know why shoulders are just my least favorite upper body exercise to work, but they are just being honest. Rachel. Yeah. Back is my favorite. How about you? Well, I'm thinking about all the burnout workouts we film right now. Like we did a best shoulder workout, best back, best tricep. Yeah. And the shoulder and the tricep are like still workouts I will never repeat. They're too hard. They're too hard. They are hard. I remember those too. This is hard. If you're on die, try one of those. Ten more seconds, guys. Come on, push. Make sure that weight feels challenging when I say final 10. If you are not squinty eyed. Everything you have, go heavier. 3, 2, 1. It should feel hard. There you go. So hard on your back. Chest press. You can make. Make it a hollow rock if you want to. That's going to add some extra core. It's going to add some extra core. You decide. We're all doing a chest press. Here we go. On your backside in three. In two. Let's go. Inhale down. Exhale, push. Inhale down, exhale, Push again. Don't have to be ripping these out. Can rest your neck and shoulders on the mat. Nice work. Push it. Come on. Gotta bend those knees just a little bit. That's where I'm at today. Feels hard. Feels challenging. It should. Chest press is your main focus. Come on. Down, up, down, up. Yes, you can. Can you straighten those legs for the final 10? You're there. Final 10. Nine, eight. You got this. Let's go. Keep pushing. Last three, two. And you're done. Holy bananas. Way to go. Feels hard. It should. Nice work. Go heavy. Keep building that strength. It's not going to get easier, but you're going to get stronger. Quick water break before we go. Swings, lateral lunge. Clean and Obliques, core and total body. Add some power right here. Add some power. You got 40 seconds of swings. Get set up. Bell in front of you. Here we go. Hike and drive. Hike and stand tall. Break that bell in half. Start it out. Break it in half. Activate the lats. Activate the shoulders. Get set up. Nice, stable base. You swing in three, two, let's go. Hike. Swing. I was working with my two and a half year old in the basement doing bent over hikes and having him catch. He'd go, hike, hike. And then I hike him the ball and he gets so excited when he catches it. That's what this reminds me of. Functional training for your real life. Functional training for your real life. I could be a center. I could be a football center for my 2 year old's team. Nice work. Just standing straight up. Come on, drive that power through those hips. Yes. You got this. Final 10. 10, 9, 8, 7, 6, 5, 4, 3, 2. One more. Yes. Nice. Rack it down. Lateral lunge. Clean and press to the left. Lateral lunge to the left. Clean it up. Push it. Hand slide down the bell as I clean. Catch your breath. Big inhale through the nose. You got five seconds. Grab your bell. Step left in three, two, let's go. Left, clean. Push. Speaking of this power, though, so important. Dropping my kids up at School. My 7 year old's like, race you back to the car moment. And I'm like, oh, mom's not warm. He just crushed me. And I was like, all right, buddy, you get me when I'm not warm. And it's like negative 10 out in Minnesota, but you get me when I'm warm. Never will you beat Mom. Mom still's got it. Mom's still got it. Final 10, let's go. Here we go. Hit left, clean. Drive. Nice. Three, two. Let's finish it. Push. Nice work. Oblique side bend. Take it to the left. My watch is flinging out here. I always take my watch face and put it down when I'm doing kettlebell workouts. Because if you're cleaning, you hit the. That's a pro tip. Don't want to scratch the face of my watch. Here we go. On the left side. Crunch. March in three, two. Let's go. Side bend. March on the left. Nice work. Side bend on the right. March on the left. Takes a lot of intention here to stand up tall, brace the core and march. You place a hand behind your head or you can place it right on your core. If you really want to make that mind muscle connection, that's something. I have three kids you can tell now. Ages seven down to two one. In between. Something that truly helped me regain my core strength was really making that mind muscle connection during workouts. And for me, that literally means placing my hand sometimes on the muscle that is working. 5, 4, 3, 2. Recover. Nice work, Rachel. All right, you know what's coming, Rach. Third set is the best set, baby. We say it all the time. Third set is the best set. Okay? If you want to see. I know people love the no repeat workouts. They're really fun. If you want to see true strength gains, muscle building. Three sets. Three sets, guys. Specifically program this workout to get you the best results. And if you want the best results, you got to do this third set. All right? We go goblet squat. Then we go bilateral deadlift. Feet stay parallel. And then we go alternating step back, lunge. Mixing it up a little bit for the third set. Here we go. Rack it. Last time, guys. Three, two. Let's go. Nine moves, 40 seconds a piece. Can you give me nine more minutes of work? And you are on with your day today. You will be stronger for it, better for it. Come on. Elbows are falling right in between those knees. Drive up out of that hole. You got this. Inhale down, exhale, drive one rep at a time, stronger with each rep. That's why you're here. Come on. Yes, you can. You can do anything for 40 seconds. So stinking strong. You're already there. Final 10, let's go. Drive. Nice work. It's 5, 4, 3, 2, recover. Nice work. This time. Bilateral deadlift. Feet are parallel. If you're with me, that bell is dropping back towards my heel or the middle of my shoe. That's where I want it. I'm going to add some power. I'm going to go deadlift, clean right back into it. Okay, I'm gonna add a clean. Rachel's got your standard deadlift. Three, two, let's go. Hinge drive, reset, Hinge drive, reset. Hinge drive on that drive. I just mean I'm standing straight up, driving my hips straight forward. Nice work. Drive, squeeze through the glutes. Nice drive. Squeeze hands. Slide down that bell. Nice work. Adding a little power to this deadlift. Soft bend in those knees. Initiate with a hinge. Hip, tight back. Ten more seconds here. You got it. Finish. Final five, four, three, two. Recover. Whoo. All right. Alternating step back, lunge, step back, lunge. You're just going to alternate it? Step back right, Step back left. I'm going to hold one kettlebell. Probably hold it right on my chest. Huh? That works best. If you want to get real fancy, you could switch at the top. Maybe. I'll do that. I'll switch at the top. Let's go. Heavy. Step back right. In three, two. Let's go. Step back right. Step back left. Just transfer the load side to side. Right here. Allows me to go a little bit heavier, not fatiguing my shoulders, because I know that shoulder press is still coming for me. Whoo. Let's go. Drop that back knee to the ground. Drive through that front heel. Drive. Nice. Drive. You got it. One rep at a time. Final move for the legs right here. Then we go arms. Come on. Yes, you can. 10 more seconds. Let's go. Finish right here. 5, 4, 3, 2. Lunge. Stand. You're out. Whoo. On the arms, actually, we're gonna go alternating bent over row right here. We're both just gonna be alternate row switch. So I'm gonna stay with my 35 challenge my back today. Rachel, you can row pass it. Row pass it. Three, two, right hand. Let's go. Pull. Pull. Holding this bent over position, alternating the pull. If this is too far for you to reach, you could always put a book on the ground. Small step, bottom stair of a staircase so you don't have to reach as far to the ground. Load that bell a little bit closer to the body, or you get that nice length when you reach through it. I like the nice lengthen contract. Lengthen at the bottom. Slow and steady on the way down. You got it. Pull. Slow and steady. Come on, pull. I want that elbow back towards that hip pocket. Yes, you can. Final five. Let's go. Five, four, three, two. One. More on the left. Yes, that away. Woo. Shoulder press. Definitely not doing that with my 35 favorite move. Let's go. Drop to 30 for that. 10 more seconds of rest. Soak it in. Shoulder press. Hollow rock chest press. Let's finish off. Arms. We go in three, two. Let's go. Push. Come on, push. This is where I just close my eyes. Rach. I get in the zone. Want to avoid that rib flare. So I'm going to come over to Rachel and just show her especially shoulder press. Boom. Okay. Puck to the gut. Ribs stay stacked right on top of hips. Or you can think about decreasing the air from rib to hip cage. That really helps me. Okay. Exhale the air out. Tuck the hips right under the ribs. Nice, stable, strong core. 10 more seconds. You got this. Push. Nice work. Finish. 5, 4, 3, 2, 1. And you're done. Nice work, guys. Whoo. On your back. Hollow rock. Chest Press for the final time, chest press. Total body and core. Let's finish strong, team. Let's finish strong. On your back. Load it up. Hollow rock is just an option. We go in three, two. Let's go. Push lower with control. Push. Come on. And adding a bell, a kettlebell, just slightly changes the variation, right? How I grip the bell, that little variation is something we continually want to challenge ourselves. We talk about progressive overload. Doesn't always have to be heavier weights. It can be changing the grip. It can be adding a hollow rock, which engages more muscles than just a normal bench press or chest press, right? This hollow rock. Now my core is turned on. Everything is fired up in my body. Come on. Can you straighten those legs for the final five? Four, three, two, one. Recovery. Nice work, guys. You are up. Last three moves. Swings, laterals, and core. All right, here we go, Rach. Let's swing it. Swing it. We swing. Break that bell in half. Hinge over. Break it. Hike it. 40 seconds starts in three, two. Let's go. Come on. 40 seconds of swings. 40 seconds of swings, and then we go into a good old alternating lateral lunge. Alternating lateral lunge. Yes, you can. Just standing straight up. Where's that power coming from? Make that mind muscle connection. It's the hips, it's the hammies, it's the glutes. Come on. Come on. I remember because we filmed a version of this, like, years ago, one of the first workouts we filmed together. And you asked me, you were like, what muscles are working right now? And my brain went blank. I couldn't think of anything I'd like, never filmed before. See, you get some education when you hang out with nurses. We'd love to. Three, two, one. Now, I have no doubt that if I asked Rachel, I could tell you she could tell me. We've been doing it long enough. Hips. Hammy Squids, baby. You want to run faster? You power that running stride with some kettlebell swings. Here we go. Alternating lateral lunge. You can add a clean in between. We're gonna step right, and then we're gonna step left. In three, two, let's go. Hit right, clean. Hit left, clean. Sorry to push you off the mat, Rach. You're good. Got this box over here taking up a lot of space. Move that coffee table out of the way. This is your playground, guys. Right here. This is where you get stronger as an adult. We still gotta move those bodies, try new things, right? Tiny things. It's so good for us. Add some power, add some stability, add some strength. Muscle is the organ of longevity. Guys, right here. Stay with me. 5, 4, 3, 2, 1. You're out. That'll raise the heart rate. That'll raise the heart rate. Ready? Ready for a good old march. March. Good old march. No side bends, okay? Just marching. Marching goblet march. This is where we finish, Rach. Three, two. Let's march, march, march. Final move right here. Marching. 40 seconds and you are out of here. If you want to check out the original version like Rachel mentioned, you can find it in the description below. It's the OG version. It's a great workout. Different moves, different format, and much crummier video quality and audio quality. You can see how we've improved since 2021 when that original video was filmed. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2, 1. Bells are down. Whoa. Yes. Rach. So proud of you guys. Let's stretch it out. Okay. That was awesome. Yeah. Love it. I am so proud of you. If you want to add a kettlebell to your cool down mobility, I'm gonna add it. Rachel can do it without it. We're gonna do a Jefferson forward curl. So you're simply just gonna round through your spine as you drop again. Bell reaches for my heels behind me. Now roll back up. One vertebrae at a time. Roll the shoulders down and back. Do it again. Curl the shoulders. Collapse and roll. Little Jefferson curl. Let the weight pull you down. Nice. Drop the weight towards the back of your heels. Now Rachel can reach for the back of her heels. I can reach for the back of the bell. It doesn't matter. We're just taking a nice lengthen through those hamstrings. Hamstrings. Nice. Roll all the way up. From here, we're going to drop down to the mat and find that cat cow Again. Drop the belly, lift the chin, wag your tail. That should feel really good. Wag out that spine. That low back. Reverse it. Tuck the chin. Pull the hips towards the wrist. Nice. Awesome job. Drop into that neutral spine. Come up again. Right foot up. Nice. Hip flexor stretch just like we did in the warm up. Rock this out to 45. This time, I'm gonna load it. I'm gonna add a bell, so I'm gonna load the shift out. Nice. Knees over toes. Load it back. Load the shift out. Nice. Just ways to progressively increase your mobility. Training. Load that shift out using the equipment you just used for this workout. One more time. Load it out. Nice work. Awesome job, awesome job. Come back to center. So right here. Right arm reaches for the ceiling. Tuck and thread the needle. Right ear, right shoulder to mat. Stretch through that shoulder. All those shoulder presses right. Nice. Bring it back to center. Other side. Left foot steps up. Tuck the tailbone. Stretch through this hip flexor. Nice work. Take this out to 45 option to load it or not. I'm gonna grab that belly in, load out. Knee goes over toe. Load it back in, load it out. It's going to add. You're going to feel this in that hip. Adding that 25 pound, you can add a 10 pound to start light and then slowly build onto that weight. Nice work. Bring it back. Two more, two more. Load it out. Feel that hip opening up into this hip too. One more time. Nice work. Bring it out. Load it. Awesome job. Set it off to the side. Here we go. Hands hit the mat. Tuck the toes. Press your chest towards your thighs. Pedal at your heels. Walk your hands back to meet your feet. Grab opposite elbows or biceps. Let it all just hang and sway. Nice. Bend the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Way to go, Rage. Proud of you guys. Awesome job. I hope you love this workout. We'll see you again soon. Awesome job. Crushing that kettlebell workout. If you loved it, hit subscribe to my channel. I've queued up my favorite kettlebell ab workout right here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all right here. Have a great day.