35-Minute Kettlebell HIIT Workout (Beginner + Advanced Options)

Hi, I'm Lindsey Baumgren of Nursery of Love, and this is your kettlebell hiit workout. If you love strength and hiit at home, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, team, we are refilming one of our most popular kettlebell workouts on our site. It is a kettlebell hiit workout, all low impact. And I'm joined by the amazing Rachel. Hi. Who's gonna show you how you can do this entire workout with a single dumbbell. So if you don't have kettlebells at home, no worries. You can do this entire workout right with one heavy dumbbell. Alright, so you can follow dumbbell options and modifications with Rachel or follow along with kettlebell options and more advanced options with me. Okay, you guys, it's going to be a really fun workout. I love kettlebell training because today we are pairing strength and power, strength and power. So you have seven circuits. Each circuit has two moves. We start with a strength move you do for 40 seconds of work, followed by 20 seconds of rest, right into a power move that you're going to do only for 30 seconds of work, 10 seconds of rest. So more time on the strength and more rest. Shorter time on the power, shorter rest you're going to do each circuit times two. And we're going to hit the full body head to toe, using just a single kettlebell. You ready to knock this out, Rach? Let's go. Let's get this party started. Let's get our bodies nice and warm and then we can jump into this kettlebell workout together. All right, we're going to go ahead and start. Take your hands behind your head. We're going to warm up the shoulders first. So nice and relaxed here. Big inhale, exhale. Think about pulling your ribs down towards your hips. Nice solid core right here. Nice. From here, you're going to flex your shoulders. So pull your should pull the elbows back. Then send the hands long palms face me. Now palms face the back. Wrap them all the way around to the back. Reverse it. Bring it out. Flip the palms to the head. I'm going to show you from the back. Ready? Activate those shoulders and back muscles. Hands come out. Flip the palms to the back here. Flip here. Nice. Activate the shoulders in the lat. Take it out. Flip here. Here. Nice. We're gonna do it one more time. We're activating the shoulders and the lats because those are really actively engaged in everything we do with the kettlebell work today. Take those Hands right behind the head. We're gonna go into. Good morning. So, hip hinge, stand tall. Nice. This is also a very crucial move for kettlebell training. We're gonna do some swings today. A lot of swings today. It initiates with a hip hinge. It's not a squat, it's a hinge. So push those hips back. Stand tall. You're driving through your heels to stand tall. Right here. Hip hinge, stand tall. Nice. Hinge and stand. You're going to do two more, and then you're going to clasp your hands like you have a kettlebell or a dumbbell. Let's pick it up. Turn it into a swing. Nice. Turn it into a swing. Right there. Just standing straight up. No overextension at the top. Driving through my power generating muscles. My hips, my glutes, my hammies. Hips, glutes, and hammies. That's what I'm thinking about when I'm swinging. Right. Those are the power generators for the swing. 4. Nice. 3. Awesome. 2. 1. Now we're gonna squat it out. So hips go down in a controlled motion. We're dropping the hips. Yes. Drop the hips this time. Nice. Think about driving those knees towards those outer three toes as you drop your hips down. Chest up. Nice. Still driving through my heels to stand me tall. Full hip extension at the top for four. Three. You got it. Two. Last one. Let's hold it low. Just hold it here and pulse. Pulse. Four. Three. Two. Plant your hands. Step back. Find a nice high plank position for me. Shoulders stacked over wrist. Core is nice and tight. Go ahead. Step the right foot outside the right hand. Nice, easy twist. Drop the elbow towards the Caption 2 area. We're opening up those hips, which are going to get a lot of work today. Open it back up. Plant the hand. Switch it out. Left foot goes outside left hand. Easy twist. Drop the elbow. Calf, shin, ankle, shoe. Nice. Open it back up. Set it down. Let's do it again. Right foot outside right hand. Thinking about dropping my opposing hip to the ground. Gaze follows fingertips. Drop the elbow. Open those hips a little bit wider. Open it back up. Set it down. Switch it out. Left foot outside left hand. Big easy twist. Nice. Opening up through those glutes, those hips. A lot of work today for those muscles. Open it back up. Nice. Set it down from here. Walk your feet into a bear crawl hover. Drop your knees down to mat. You're in tabletop position on all fours. All right, take my knees a little bit wider. I'm gonna drop my left forearm to the ground. Right hand Palm up to the ceiling. Behind my back. T spine rotation. You're gonna open and come back. As I open, I feel a tug on my left hip. Opening the shoulder, ribcage, spine. Nice little T spine. Thoracic spine rotation. Open it up. Opening the hips and the spine. Spine is going to stabilize us through all of today's workout. And it's going to move in all planes. Nice. Awesome job. Switch it out. Right arm on the ground. Left hand palm up. Behind the back. Same thing. I'm going to open this time. I'm going to feel that nice stretch for the right hip. Bring it back to center. Shoulders square to the mat. Now open. Go. Let that ribcage expand. Keep that rib to hip connection. Take it back down. You got two more here. Can you get a little bit more open with each one? Nice work. Last one, big open. Nice. Bring it back to center. If you want, you can take your legs a little bit wider. Open up those knees. Give me a couple just rocks right here. A couple strong rocks. Really gonna open those hips before we start today's workout. Nice work. Right there. Go. 4, 3, 2. Last one. Walk those knees back in. Hands plant under shoulders. Step back high. Plank. Hold this plank. Hold for three. You're gonna give me two push ups in two and one. Two push ups. Down, up, down, up. Hold it here. Slow burpee. Step in. Step the right foot. The left foot. Stand up. Take it down. Step back. Switch that lead foot. Go left, right, up, down. Nice. Two more right. Left, up, down. Yes. You got it now. Awesome work. Stand it all the way up. Let's hit side to side. Hit side to side. Nice. Wide, lateral push. Lateral push. Outer glutes, inner thighs. Push, push. You got it. Four. Nice. Three. Awesome. Two and last one. Nice. Wide leg forward fold. Walk those feet in. Frame your front right foot right here. Lunge and lift. Lunge and lift. Nice. Stretch through that hamstring at the top. Nice. Go. Four. Yes. Three. Switch it out in two and one. Step your feet up to meet each other. Step back. Switch. Lunge, lift. Nice. Right there. Finish. 4, 3, 2, 1. Step your feet up to meet each other. Bend the knees. Roll up one verb at a time. Two big shoulder rolls at the top. You ready to get this party started, Rachel? Let's go grab a quick sip of water. We're gonna jump into some circuit one. Circuit one. I'm going to start with a heavy kettlebell, the heaviest I'm going to use. I got like 30 pounds here. Okay. Kettlebell training is one of the first ways I learned how to lift heavier weights, so that's why I love it too. Teaches you to go heavy. You got one weight. It's between my feet. This is one of my favorite ways to start a kettlebell workout. Strength move is alternating set down, pick up squat. So I'm going to pick it up, set it down. Body weight squat. So you're alternating a weighted squat and a bodyweight squat. Alternating the hand that picks up. You're gonna do that for 40 seconds of work, 20 seconds of rest. That's your strength. Then we're gonna go right into a power move, which is an alternating clean. So I'm gonna go here, I'm gonna clean that weight up and I'm gonna do a front squat and then I'm gonna switch at the bottom. Clean it up. Other side. Front squat. Okay. Strength and power. We're gonna pair strength and power. You ready for your first move? Let's do it. Set down, pick up squats. One of my favorite ways to start a good kettlebell workout. We go in three, two. Let's go. So I'm gonna grab it on the right. Nice. Set it down. Rachel's doing the same thing with a dumbbell. You'll notice she actually has to go farther to the ground to pick up her weight. If that's too far for you, feel free to grab a little bench. The bottom stair of a staircase, right? A little book, whatever. You can set your dumbbell on something if you can't get quite as deep. Alright. The best part about kettlebell training is I think Robin said it best. Robin, one of our members said, hey, I love kettlebell workouts because they make me feel strong in every season of life. That is so true. I love that. I love how kettlebell workouts make you feel strong no matter what season you're in. Come on. 5, 4, 3, 2. Rest and recover. Rest for 20 seconds. Then we're going to 30 seconds of that power. Remember, it's an alternating clean. Going here, here. Clean it up. Front squat. Switch your hand at the bottom. We'll start on the right hand. Right hand cleans. Okay, you're gonna go here for 30 seconds of work. Quick and intense. Yes. You're there in three, two. Let's go. Grab that weight. Clean it up. Front squat. Nice. Switch at the bottom. Clean. Squat. Nice. Switch at the bottom. This is your power move. Shorter intervals. 30 seconds. How do you add that power and intensity? How do you add it? Come on. Nice. Drive those hips forward. That's what gets that weight up to that shoulder. 10 seconds, guys. Come on. You got it right here. Last five. Four, three, two down. Rest for 10. Back to the top. Set down, pick up squats. Back to 40 seconds. Whoo. 10 seconds goes fast. Three, two. Let's go. Set down. Pick up squats. Pick it up, set it down. Pick it up. Nice. Awesome work, kettlebell training. This is all low impact, guys. You don't have to jump today if you don't want to. And you're definitely going to raise that heart rate, right? I love. I love strength and power. Kettlebell training raises your heart rate in a nice, low impact way. And you know, we haven't done the kettlebell workout for a while. It's been a minute, right? It has been a minute. Like we said, they make you feel strong no matter what season you're in. Come on. Come on. You got it right here. Let's go for it, guys. You're in it for 5, 4, 3, 2. One more. Set it down. Moving on. Back to power for 30 seconds. Close out. Circuit one. Clean it, front squatted. Clean it, front squat it. Let that heart come down. It's gonna skyrocket in these 30 seconds. How do you pick up that intensity? Intensity right here. Yes. Right hand on your bell or your dumbbell in three, two. Let's go. Clean it up. Drive those hips forward. Drop the hips into that squat. Think drive and drop. Nice. Drive and drop. You got it. Boom. As big as powerful I should have mentioned. Now he's flip my watch face the other way. See, I have it right here so I don't scratch it when I clean that dumbbell or that kettlebell up. Five, four, three, two. One. More squat. Boom. Nice work, team. Circuit one, in the books, I'm gonna drop down to a slightly lighter weight. We go 25 pounds. Grab a quick sip of water. Moving on. Circuit 2, same format, strength and power. Your strength is going to be a split lunge hold. We'll go right foot forward, left foot back. Bell or weight in the left hand. You're going to hold a split lunge with a hinge forward. So chest is going to be parallel to the ground. And I'm just going to row right here for 40 seconds. Single arm row in that nice long lunge hold so legs are turned on. Here we go right from that into good old swings. Feet come up parallel, right. Hinge, swing, hinge swing. We love a good kettlebell swing. Yes. I'm gonna go heavier for my swings. I'll keep my 30 nearby. Let's go. All right, Kettlebell training. Go heavy, guys. Right foot forward, left foot back. Drop into that lunge. Single arm row on the left. 40 seconds in three, two. Let's go. Drop right here. Nice hinge forward. Get nice and stable and pull. So I'm pulling elbow to hip. Legs are nice and turned on. Gonna feel that front glute. Really fire up immediately. Yes. Put that other arm out for counterbalance or support. Shoulders stay square to the ground. None of this opening, okay? Lost my balance when I did that. Shoulders stay square to the ground. Pull slow, control lower. Pull slow, control lower. Come on. You're only gonna do each side once on the rows. Boom. The back is a big upper body muscle. Make it count. 10 more seconds in this lunge hold. You got it. Come on. Yes. Final five, four, three, two, and one. Nice work. Weights are down. I'm gonna grab that slightly heavier weight. I'm gonna place it in front of me and take a step back. Want to start the swing from this position? I'm reaching for the bell. Now I'm gonna think about breaking the bell in half, which is gonna activate my lats. Think about breaking the bell in half. We swing 30 seconds. In three, two. Let's go. Hinge, drive, drive. Right, so here are my cues. I think break the bell in half, activate the lats. Stand tall. Just standing straight tall. Biggest mistake we see with swings I'm going to show you is from the side. Overextension at the top. Right here. I don't want to swing the razor. Here we go. Is this. This happening right here? This big swing dipping into the low back. No, stand straight up. Straight up. Right there. Okay. It's a hip hinge. There's a timer lens. You're out. I talk too much. Talk too much. Swings, we love them. Okay? Lunge hold. Left foot forward, right foot back. Rowing right arm only. 40 seconds. In three, two, find that lunge. Hinge forward. Let's go. Come on. Shoulders are square. Legs are loaded. Nice. Elbow to hip. Hold for the top at a second. Hold for one second. Count at the top. Yes. Squeeze, Squeeze. Nice work. Squeeze. You got it. Come on. Holding low in the legs. Core stays tight. Single arm rows. Strength right. Here we go. To power. You get another stab at swings. Another stab at swings in 10 seconds. Finish these rows right here. Pull. Elbow to hip, pull. Final five, four, three, two, and one. Set it down. Nice work. All right, kettlebells out in front of me. I'm gonna reach for it. Okay? I'm gonna have a soft bend of my knees. Hinge forward with the hips. Reach for the bell. I'm gonna break that bell in half. We are gonna swing. Stand straight up. Yes. In 5, 4, 3, 3, 2. Let's swing. 30 seconds. 30 seconds of power right here. Come on. Standing straight up. Breaking that bell in half. Activating the lats. What muscles am I thinking about, Rach? Here we go. Butt, hips. Hamstrings. Yes. She nailed it. She nailed it. She passes with flying colors. Team. Lats a little. Yes. Low back is turned on, too. 4, 5, 4, 3, 2. Give me one more. There you go. Nice work, guys. Swings are done. Grab some water. Two circuits down. All right, Circuit three. I'm gonna add in some fun new moves. Circuit three. Yes. All right. Stagger, deadlift. I'm gonna try and stay heavy if I can. Stagger, deadlift. In the name of the left handers, we're start. Right foot forward, left toe popped. Kettlebell. Left hand stagger, deadlift. Right here. Hinge, hinge, hinge, Stand tall. Hinge, hinge, hinge. Working that front glute, Hammy. You're right. From that into power, which is one deadlift. Clean it up to my other hand. A press. You're going to stack on the presses so it's always one deadlift. We'll add the presses. We'll walk you through it as we go. All right? Staggered deadlift for 40 seconds. Right foot forward, left toe. Pop. Work is right here. Hammy glued. In three. Three, two. Let's go. Hinge, hinge, hinge. Stand tall. Really driving through that front heel to stand me up. Get that full hip extension at the top, right. Thinking about crushing an orange in my armpit right here. It's gonna keep that kettlebell or dumbbell nice and tight to my body. Hinge, hinge, hinge. Stand tall. Hinge, hinge, hinge. Work is in that front hammy. Yes. Nice work. Hinge, hinge, H. Hinge. This is where it could go heavy. You can maybe even grab a second kettlebell or dumbbell if you have them. Challenge yourself. 10 seconds, guys. 10 seconds. Nice work, team. You got it. Staying at 5, 4, 3, 2. Give me one more. Because you can all the way up, set it down, rest and recover, all right? You're gonna stack on. You're gonna give me that deadlift, except you're gonna add some power this time. You really gotta drive those hips forward, forward to clean this weight up to this other hand. One push. It's always one deadlift. We'll go one push, then we'll go two pushes, then we'll go three pushes. New move. Yes. 30 seconds. In three, two. Let's go. Deadlift, clean. Double arm push. Now we go two pushes. Deadlift, clean. Push, push. There we go. Stagger. Deadlift. Clean. Three. One, two, three. There we go. Come on. Four, four. What can we get to? One, two, three, four. Ten seconds. Get five, get five. Come on. Five, four. This is it. Three, two, one. Set it down. We got five on the left. We gotta get five on the right. Starting with that. Stagger. Deadlift. All right, left foot forward, right toe pops. Kettlebell, dumbbell. Right here. Right hand stagger. Deadlift. 40 seconds. In three, two. Let's go. Hinge, hinge, hinge. Sando. Heart RATE RISES man, these are big full body moves, right? Using a nice heavy weight here. People always ask, what kettlebell weight should I get? You know, you think similar, my dumbbells. I'm gonna get a 15 pound kettlebell. I say go heavier, right? You're using kettlebell for big park hold movements. You can use your 15 pound dumbbell. Why not go for a 20 to 30 pound kettlebell? If you don't have that in a dumbbell, challenge yourself to go heavier, guys. You don't know what you can do till you try, Right? Right. Come on. Nice work. Go five, four, three, two. Set it down. You're going to stay right here. We're going to clean it up. One deadlift into that. Two, one, push. Stack on the pushes. You know, on that note, it's like you don't know what you can do, right? Challenge yourself to go heavier. Always up for a good challenge. All right, guys, one and one. We go in three. Grab your weights. We go in two. Let's go. Hinge clean. One, push. Nice. Take it down. Hinge clean. Two pushes. One, two stack on those pushes. Deadlift, clean. Let's go. Three. One, two, three. Let's go. Four. Come on. Deadlift, clean. Come on. Four, three, two, one. Come on, we gotta get five. Get five, get five. Clean it up. Go five. Four, three, two, one. You're out. There it is. We did it, team. Grab your water. Grab your water. We're going to the floor next. Okay, we're doing some burpees. Oh, that gave it away. Push ups is what I meant to say. We're gonna do some push ups into burpees. Don't worry, Rachel have an all standing option. Okay, we're gonna go one push up. Okay. One push up into a drag. I remember what I was gonna say last time. If you get a lighter kettlebell, that's when you tend to have that overextension. That's what I was gonna say. There you go. I like, just repeated what Rachel said because I lost my train of thought. Okay. Just being honest. One push up. One pull through. Right. So it looks like this. Push up, pull through. Right? You can always drop to your knees. You can always add an incline from there. I'm going to go into one burpee. I'm going to keep that bell in front of me. I'm going to be behind the bell. Rachel's just going to go swings again. I'm going to go burpee. Stack on swings. One burpee, one swing. One burpee, two swings. One burpee, three swings. Okay, you stack them on. Start with push ups. Push up, pull through. Push up, pull through. This is your strength. 40 seconds on. Yes. You're there in three, two. Let's roll. One push up. One pull through. Nice work. One push up. One pull through. Awesome work, team. Core stays nice and tight. Shoulders stay square to the ground. Think about pulling your toes towards your face. Going to help hollow out that core. There we go. Up. Nice. Lead with that chest. Big push away from the ground. Yes. Rachel's got some push up goals this year. We're working on them. Yes, we are. We've done our chest workout. You'll do 60 push ups. So many of you are amazed how you could actually do 60 push ups from your toes. You are stronger than you think. Yes. Come on. Four, Three, two, and one. Set it down. I'm gonna take my bell in front of me. I'm gonna go behind it. One burpee, one swing. One burpee, two swings. One burpee, three swings. I just stack the swings on option. Just go swings with Rachel. Just go swings with Rachel. Yes. Here we go. Set yourself up. You're there in five. Here we go. Come on. Three, two, let's go. One burpee. Reach for that bell. Swing. Nice. Set down. I'm gonna load it in front of me. Yes. One burpee, two swings. Nice. Now load that bell in front of me. Yes. Come on. Three swings. It's only 30 seconds. It's big, it's complex. You're not going to get through a lot of reps. Come on. Four swings. Rachel's like, what do you mean? I'm crossing my reps. I'm laughing. Ponytails everywhere. Finish it, guys. Three, two. You're out. Nice work. Rinse and repeat. Push up, pull through. Push up. Pull through. Back to the top. Back to the top. Yep. 40 seconds of push ups. Say yes, I can because you start in three, two. Let's go. One push up. One pull through. Nice. One push up. One pull through. Nice and controlled. This is great because I feel like a lot of people don't even think of upper body exercises when you're doing kettlebells. Right? Like, I think of the lower body one. I wasn't prepared for push ups. I'm not gonna lie. So full body kettlebell workout right here. Full body kettlebell workout. Nice work, guys. Core is definitely fired up here on that pull through. This is heavier than I would normally use for a pull through, so I love the challenge. Come on. 10 seconds. Staying it. 5, 4, 3, 2. Made it through the push ups. Whoo. Weights in front of me. Back to one. One. One burpee, one swing. One burpee, two swings. Close it out, guys. This is circuit four. Close up. Circuit four. Come on. Water break is on the other side. Yes. Let's go. Burpee into swings. In three, two. Let's go. One burpee, one swing. Get that weight back in front of you. Nice. This is a good dead start position for kettlebell swings. Really teaches you a good start. Stop. Go. Three swings. Come on. One, two, three. Nice. Stop it. Set it down. Burpee, four swings. One, two. Yes. Three, four. Come on. Finish it. Three, two. You're out. Thanks. Work, Rach. It is. Here we go. Four circuits down, water up. Four circuits down, water up. How are we feeling? Sweaty. Sweaty. I like it. You like to get sweaty up in here? Yes. Speaking of sweaty, Jeanette found us while she was searching for kettlebell workouts. We're so glad she found us. And guess what she did. She hit subscribe because she liked our workout so stinking much. If you're not subscribed to our channel. Really helps us out if you hit that subscribe button. Okay. Shameless plug. You want free content? Hit subscribe. Okay? All right, moving on. You got circuit five. We're gonna go biceps. Rachel said you didn't think upper body. We're gonna biceps and lateral lunges. I'm gonna stick with this 25 pound bell. Grab it by the horns, okay? So I can do a bicep curl. So let's go. We'll go for the righties. We'll hit right. You're gonna hit right. Lateral lunge. Stand tall, bicep curl. Hit right, lateral lunge. This is your strength. Bicep curl, okay? That's your strength move. I'm gonna go right into a big power move, a staggered swing, okay? Rack, lateral lunge. So I'm gonna have the weight in my right hand. Right foot is back. Hinge, swing, rack, lateral lunge. Hinge, swing, rack, lateral lunge. That's a big move. Yep. Let's start with the bicep. I'm going to hold it right here. You're going to hit right, then you're going to stand tall. Bicep curl. Yes. 40 seconds. Let's do it. In three, two, let's go. Hit right, stand tall, curl. Nice. Hit right. 40 seconds. It's your 40 seconds right here. I'm really thinking of driving off that bent right knee, standing tall, really using my outer glutes here, those muscles that help me move side to side. Really hitting into those right now. Curl. Nice strength. Full body. Full body. Kettlebell training today. We love it. We love it, we love it. And we love the kettlebell for runners, too, right? Yes. Great runners, because you're really targeting those muscles we talked about, especially during the swing. Your hips, your glutes. Okay. Your hammies. Those are your power generators in your running stride. Three, two, one more because you can pull up. Nice. You ready to make a big move right here? I'm gonna wipe off my. My right hand. It's sweaty. Okay, the staggered stance swing. So left foot forward, right toe back hinge, clean rack, lateral lunge. So you're still hitting one. Swing, one, lateral lunge. We go in three, two. Let's go. Hinge, swing, rack, lateral lunge. Stagger stance. Hinge, swing, rack, lateral lunge. You got new moves coming at you every day. Guys. Guys. Why? Because it's fun to try new moves, isn't it? Keeps it interesting. Big, powerful lower body right here. Hinge, swing, load it. Nice. You're hitting the back side of the body here in the front side, because you're racking. Up top. Yes. Three, two, one. Nice work. Same thing. All their legs. You got two beautiful legs. Two beautiful legs. Okay. Gonna hold the horns. My kettlebell. We're gonna lateral lunge to my left bicep curl at the top. In three, two, let's roll. Lateral lunge, stand tall, curl. There it is. Lateral lunge, stand tall, curl. Nice work, team. Nice. Again, driving off that bent knee. Power comes from my outer glutes and hips. Nice. Up. We'll have to link the original of this workout in the description, so you can try the original and this one and tell us which one you like better. Really fun to compare, right? I remember filming the original. Not gonna lie. I think I was. Oh. Newly postpartum with my second Bella. I feel like I'm in Such a better place than I was then. Come on. Five, four, three, two, one. Nice work. Okay, okay. Same thing. Kettlebell. Left hand, sacred stance. Right foot forward, left toe. Popped that one. Swing racket. Still gonna hit left. One swing, hit left, right, okay. Beautiful. Part about our workouts, you gotta modify. You take it in whatever season you're in. We go in five, four, three, two. Let's go. Hinge rack, lateral lunge. Nice. If you are newly postpartum on the minimal sleep scale from last night, you do your best, forget the rest, right? You got more sleep if you got seven hours of consecutive sleep last night, almost one. Wake up for a stuffy one. Wake up. That's what I had. I'll take one. Maybe get a little bit more today. Maybe go a little bit heavier. What do you got today? Come on, let's go. This is your power right here. Final five. Four, three, two. Hinge, swing. Nice work, team. I'm proud of you. Weights go down. We did each side once, right, Rach? We did like. Did I miss something? No, we didn't. Circuit six. Oh, this is a fun one, guys. We got two circuits left. We got two circuits left. Yes. I like this one. I'm a big fan. Okay, new move. We're entitled this move. New moves, right? Fun stuff. It isn't around the world. Okay, so I'm going to pass the weight around, rack it, and then march with the opposite leg. Pass it the other way. Racket, opposite leg. So wherever my kettlebell is, opposite leg marches around the world. Blake has got an awesome mod for you if you have a dumbbell. Might not be as easy to go around the world. Okay, that is your strength move. We're gonna go right from that and do a deadlift, clean, squat press. Classic kettlebell move. All right, you ready? Let's go. I'm gonna go kettlebell, right hand. Gotta get started. We're gonna go around back. Okay, I'm gonna go from right to left hand in the back in 3, 2. To the left, to the right shoulder. Left knee, march. Okay. Right hand to left shoulder. Right knee, march. Left hand, right shoulder, left knee, march. There it is. Why is this strength? Because it's a lot of core swinging that weight around my body. My core is designed to stabilize me as weight transfers around my body. Right there. A lot of core training. Then you're adding the balance feature instability right there. Keep that weight tight to the body. Nice. Come on. Boom. You don't feel comfortable swinging the weight around your body. Go ahead, follow Rachel. Awesome modifications today. Come on, 10 seconds here, guys. 10 seconds. Let's go. 5, 4, 3, 2, 1. More. Nice work, team. It is all right. Ready? Here we go. Put it towards my heels. The weight goes towards my heels, so I have to hinge. And initiate with a hinge. It's a deadlift. First deadlift. Clean hands, slide down the horn. Squat, push, Reload. Deadlift. Clean squat press. In three, two. It's 30 seconds. Let's go. Tap, back, glide the hands. Drop down, push overhead load. Tap, glide, drop, push. Nice. To the heels. Chest down, press. Nice. Heels. Slide, drop, push. Yes. Come on. Power. Right here. Big, strong power move. Yes. You are strong and powerful. Three, two. Last one. Love it, Rach. Love it. Do it again. Around the world. Around the world. We're gonna start. Weight in the left hand, transfer to the right, in the back. Transfer to the right, in the back. In three, two. Let's go. Right hand to left shoulder. Right leg, march. Left hand, right shoulder, left leg, march. Come on. Boom. Boom. Yes. You got this, team. 40 seconds. Big, strong core. Come on. Circuit six to seven. You're working for it today, guys. You're earning every minute of this. Every stinking minute. Come on, keep moving. Keep moving. 10 seconds here, 10 seconds here. Then we go back to the big power move. 5, 4, 3, 2. Finish. 1. Nice work. There we go. Take that weight back towards your heels. Reach for it. Hinge. Clean it up. Slide your hands down. Nice front squat. Big, full extension at the top. Yes. Knees, hips, shoulders, full extension. Elbows lock. Out we go there. 30 seconds. In three, two, go. Hinge, slide, drop, extension. Come on. Hinge, slide, drop, extension. Whoo. Big, strong, powerful move. Yes. You got this, guys. Everyone who is, they may feel strong during kettlebell workouts. I feel like this is, like, peak. This is it, right? Yes. This is it, guys. Come on. This is. This is what you're training for right here. To be strong and athletic. Translate it over into real life. 5, 4, 3, 2, 1. Yes. We take it down to the ground. Team. Nice work. Grab some water. We're not on the ground for circuit seven. Last circuit. Glute bridge triceps. We haven't hit those yet. Glutes Hammy Squads tries. And core. Core is going to be a power move. All right. Take this weight right here. Boom. I'm going to hit my back. All right. Okay. Weight is up. Glutes are lifted. Option to hold the glute bridge. Tricep, bend, extend. Bend, Extend in a glute bridge hold. 40 seconds. That's your strength move. We'll show you the power. Core move. Coming next. We go in three, two. Drive the heels into the ground. Lift the hips. Find that nice, steady position here. Drive your ribs towards your hips. Nice. From here we go. Bend, extend, bend, extend. So glutes and hamstrings, final fatigue. They've worked a lot of power. Now they got to do an isometric hold. A lot of power. Now they got an isometric hold as the triceps go through the motions. Come on, bend, extend. Back of the arms, the back of the legs right here. Back side of that body is in constant tension. Yes. Stay with it, guys. Right here. Final five. Four, three, two. Give me one more. Nice work. Set it down. Hands are getting sweaty. Here we go. Hollow rock hold. Hold for four. Three, two, one. I'm gonna come up and do four, four seated twists. Two, three, four. Back to hollow rock Hold. Four seconds on the hollow rock. Four seated twist. Look at that. Calf sweat. Chin sweat. You know you're working hard when your shins are sweating. Here we go. 3, 2. 30 seconds. Hold. Hold for 4. 3, 2. Come up. Twist for 4. 3, 2, 1. Back to hold. Hold for 4. Neck and shoulders can be lifted. Did 2, 1. Up and twist for 4. 3, 2, one. This is power, but this is very slow and controlled, guys. Four, three, two. Finish with four seated twists. Go. Four, three, two, one. I didn't even mention Rachel had an awesome modification you could follow along with. Okay, gotta get that sweat one more time through it, guys, and you're out of here. And we're stretching. This is it. One more time through these moves, and you're stretching. Here we go. Glute bridge. Legs are bend at 90 degrees. Hips are lifted. Okay, hold it here. Triceps in three, two. Let's go. 40 seconds. Glute bridge, triceps right here. This and core, and you're out of this workout. Nice work, team. Stay in it. It's getting sweaty up in here. Come on. Yes, you can. This is what when those endorphins really start to kick in. Last circuit of the workout. Feeling good, team. Come on. Finish strong. Right here. Awesome work. Come on. Can you lift just a little higher for the final 10, 9, 8. You got this. 7. Stay with it. Finish. 5, 4, 3, 2, 2, and 1. Nice work. Rest, rest and recover. You ready for that final, final hold? Here we go. Four seconds on the hollow rock hold. Right into four seated twists. That's how we finish this workout. Nice and strong. Get those legs kicked out. Come on. Core is tight. Push that bell overhead. Hold it here. Hold for Four, three, two. Lift and twist for four. Three, two, one. Sit it back. Hold. Hold for four. Three, two. Lift and twist. Let's go. Four, three, two. Come on. Yes, you are. You are so strong right here. Come on, Finish this, guys. Four, three, two, lift and twist. Four, three, two. Ready? You're gonna hold. Hold for 10. This is it. Hold, hold for 10. Nine. Can you lift your neck and shoulders off that mattress? Get those legs nice and long for five. Four, three, two and one. Sit it back. Nice work. Weights off to the side. Grab your sweat towel. Grab your water. High five yourself or high five your neighbor, your 5 year old who's ever with you. You are so stinking awesome. Crush this workout. Let's go right into some stretching. I'm gonna come right back up and over in that tabletop position. All right. Go through a little. A lot of spine stabilization. Let's do a couple cat cows. Just roll that up. Drop the belly, lift the chin. Now reverse it. Tuck that spine up towards the ceiling. Tuck the chin to chest. Gazing at my belly button. Do it again. Over. Exaggerate it. Drop and lift. And now reverse it. Tuck and pull. Nice. Come back to a nice neutral spine. Let's widen out. We're going to go back to that T spine rotation we did. You should have a little, a little bit more mobility here. Left forearm to the ground, right hand palm up behind the back. Nice. Big inhale as you exhale. Open, open, open. Just hold, hold it open. You should feel this hip open. Nice. Bring it back to center one more time. Big inhale. Exhale. Open, open. Should feel really good for those hips. Shoulders. Nice. Switch it out. Other side. Right forearm down. Left hand palm up behind the back. Big inhale. Exhale. Open. Nice. Gaze follows that shoulder. Open back to center. Big inhale. Exhale. Something about just taking deep breaths at the end of a workout. That just feels good too. And you're like, yes, yes, I did it. I am calm. I can handle anything my 2 year old throws at me today. Bring it on. All right, let's stretch out those hips and those glutes. Guys. We're going to go right here. Actually. Let's go up to that half knee kneeling position. I'm here. Why? Just tuck your tailbone towards me. Give this right here. Tuck the back toes under. Give this a nice stretch. Reach up nice. From here, I'm going to take this out to a 90 degree. We're going to tick tock those arms down, opening up those hips. Nice stretch here for that inner hip outer glute. Nice work. Gaseous on your tip. So proud of you guys. Absolutely crushed today's kettlebell workout. Strength and power. Low impact. Definitely got the heart rate up. Let's switch it out. Here we go. Other knee up. Tuck this tailbone. Reach this right arm overhead. Swing the left knee. Open. Tick. Tock it down. Opening those hips feels so, so good. So good. And so proud of you. Way to go, team. Nice work. Nice work. Nice. From here, you're going to come down to a seated position. Swing it around right chin in front, left shin behind. Nice little 90. 90. Take your chest right over that midline. Okay? Gonna hit these outer glutes. Lateral lunges, glutes, hips. Hammy hammies. Hit it all today, guys. Nice. Give me that little flexion forward. Sit up nice and tall. Get into it one more time. Take it down, take it down, take it down. Feel that outer glute. Awesome work. From here, kick those legs straight out. We got to hit those hammies because they got a ton of work. Back side of the body. Big inhale, Reach up. Slight hinge forward. Think about pushing your sit bones, your tailbone back towards that wall behind you. Hold it here. Flex your toes towards your face. Flex, flex, flex, flex. Hold for three, two, one. Now round out. Reach for those toes. Round out and reach. Nice little hammy stretch. That feels good. Yes. All right, 90. 90 other way. And you are out of here, guys. Here we go. Left shin right here. Okay. Chest cuts it in half. Nice. Oh, this side's a little bit sticky for me. One side always feels a little bit more sticky, right? Yeah. Nice. You take it back up. Nice. Up. Nice tall. Hinge it forward again. Nice work, you guys. Awesome job. You can always stick around and. And stretch for a little bit longer, but that's going to wrap our time together. So proud of you. Nice work, Rach. Hey, go, Lynn. High fives at home. We'll see you back on the mat for another workout really soon. Have a great day. Thanks so much for crushing that kettlebell workout. Do me a favor. Hit subscribe to our YouTube channel if you liked it. And we have the original kettlebell workout I was talking about loaded for you right here. Or find all of our kettlebell workouts in this playlist right here. Have a great day.