40-Minute Full Body Kettlebell Workout (with Modifications) | One KB or Single Dumbbell

You guys, awesome. We are here and we are coming at you with a live 40 minute full body kettlebell workout. It's going to be no jumping but trust me it is going to raise your heart rate. I'm Lindsey Bonger and I'm Nourishment Love and I have the amazing Rachel with me. Rachel is going to be offering modifications and showing you how you can do this entire kettlebell workout using a single dumbbell. So you don't have to have a kettlebell. You can do this as a single dumbbell workout or a kettlebell. I have a 25 pound and an 18 pound KE. Rachel's got a 20 pound and a 15 pound dumbbell with her and then she had both have sweat towels. Right. You can do use entirely whatever you have to make this workout work for you. It is going to be a fun full body. Think of it as like a kettlebell high intensity strength training. It is going to be a hiit workout with no jumping which is why I love kettlebell training. Such an awesome way to raise your heart rate and jump which is awesome. Great kind on the joints. It's going to be a total body burner is what it's going to be. Okay, let's get this party started. Rachel, you ready? Let's go. We don't have a microphone on today because we've been having some mic issues so let us know. Just thumbs up. Can you hear me? Okay. Awesome. Nice. Welcome. So glad you're here. Catherine. Woo excited. You can join us live. Welcome Harmony. You have a 15 pound kettlebell that'll work just perfect. Awesome. Nice work. OK. Oh insta Pete. Yeah. We are so glad you are here. That's Rachel's boyfriend. Nice. Awesome. Let's go from Parker, Colorado. I love it you guys. So excited you guys are here. Oh hopefully you can hear us. Okay. We don't have music so crank up your own jams. Okay. Crank up your own jams and we're gonna get this party started. We're gonna start with a good body weight. Warm up. We'll walk through some of the moves that we're gonna do for today's workout as well. Okay so let's go ahead and start. Feet underneath my hips. Give me a big inhale. Reach up nice and tall. I'm gonna start my timer. We don't have Megan with us here today to rock our timer so I gotta rock the timers. Do all the things right. Wrist grabs left. Let's go up and over. Side by stretch to the right, back to center, switch it Out. Up and over. Side by the left. Nice. Back to center. Soft bending your knees. You're just going to pedal your arms back. Go ahead, Step up if you need to. There you go. Pedal those arms back. Stop bending the knees. Opening the chest, the shoulders. Warming it up. Today is a full body workout, but we're mostly going to focus on legs. Core, back, little chest in there too. Switch directions. Here we go. Okay. Legs, core, chest, back, shoulders are going to be in there. Shoulders, chest, shoulders, chest, and back are mostly going to hit the upper body. And then we're going to go ahead and hit a whole lot of legs. Flap those legs. A whole lot of legs, which me and Rachel are so hummed about. We filmed in the studio on Tuesday, and our legs are so spicy right now. So we're both looking at this workout going, oh, man, oh, man. Take it over to a hinge position. Hinge right here. Nice. You're going to study the hands. You're going to reach for the toes, and then you're going to stand up and go to a calf raise. So hip hinge. Reach for the toes. Stand up. Nice. That hip hinge. Thinking about pushing those hips back towards the wall behind you. Getting a nice stretch through those hamstrings. Those are already so tight for me. So tight right there. Nice little hammy stretch. And then stand tall. Every time I stand tall, I'm thinking about driving through my heels to stand me tall. And I'm thinking about just tucking my pelvis right underneath my rib cage. Okay. So hip hinge, tuck the pelvis under the rib cage. Stand straight up. Nice. So what I'm going to think about with each deadlift, with each kettlebell swing today. Okay, Two more right here. Nice work. Last one. We're gonna go side to side squat. So I'm gonna step right together, left together. We're gonna use these outer glutes. Today. We're gonna move side to side. Woo. Nice work. Awesome job. These outer glutes are so serious. I know. I was just thinking that you guys are really gonna like the new workout film because Lindsay and I can barely walk today. Seriously, so many good new workouts coming for you. But that means that we can't walk in today's workout. I'm just like, how am I going to make it through this? Rachel, we are going to do it. We're going to do it together, you guys. So lives are always fun. Lives are fun. Bring the energy, bring the intensity. We all going to move at our pace. I might be moving a little slower today. That's okay. That's good. Nice, good. Time to focus on form, you know? Yes. Three, two. Last one. Let's just hold a nice little squat. Just hold it here. Pulse it low for eight. Seven, six. You got it. Five, four, three, two, one. Woo. You know it's going to be a good workout when that feels spicy. Right foot forward. Left leg's gonna step back to lunge. Drop that back. Left knee to the ground. Tuck that tailbone underneath you. Tiny pulses here. Go for 8, 7, 6. Full range lunge in 4, 3, 2. Let's lunge option, lunge option, knee drive or tap drive through that front heel. Drive. Nice. Drive. Now imagine you have a kettlebell right here. Swing it. Woo. Yeah, it's gonna be a lot of uneven work. A lot of unilateral work, A lot of core engagement. 4. Nice. 3. Hold that lunge in 2 and 1. Hold that lunge. You're actually gonna take your hands, go inside your right foot. Nice runner lunge here. Nice low stretch. Right arm opens the sky gaze. Follow fingertips. Roll that right wrist. Ooh, that feels good. Take that right elbow. Let's actually push that right elbow into the knee a little bit. Open it up a little bit. Push it in there. Oh, oh, oh, it feels so good. But painful at the same time. Next one more big open. Set it down. Step back. Find a high plank. Knees or toes. Shoulders stacked over wrist core. Nice. And two push ups. Down, up, down, up. Nice work. Set the left foot outside the left hand. Right here. Easy twist. Roll out the wrist. Nice. Take that left elbow. Just push it into that left knee. Open up those hips. We love a good hip opening move. Nice. Open it back up. Nice. Drop it down. Step back. Mountain climbers. Slower. Fastest. Up to you. Drive your knees towards your chest for eight. Seven, six. You got it. Five. Slow burpee stepping in three, two, one. Step your right foot, your left foot. Stand tall. Take it down. Step back. Switch that lead foot. Go left then right. Stand tall. Take it down. Step back, step back. Give me the right, the left, the stand tall. Last one. Step with that left foot first. Here we go. Go left, right, stand tall. Let's jack it up. Jack it, jacket or tap it. Up to you. Here we go. Nice. Go. 8, 7, 6. Hold those feet nice and wide. In 3, 2, 1. We're gonna hit it side to side. Toes face me or slightly out. Hit side center, side center. You got it. Side center. Sink rib cage to thigh. Drive off back to center. Nice. Hitting those inner thighs, outer glutes. Get them nice and warm. 4, 3. Nice. 2. Let's hold it here. Option. Pop these toes off the ground. Just a nice little deep hip opening stretch. My husband and I were both stretching last night before bed. We're like, we gotta start getting back into this routine. A foam rolling before bed. Switch it out other side. And talking about how stinking tight we are. What tight our hips are, right? So good to come back to these stretches before your workout. After your workout, just a quick little midday stretch routine. You could all use it. Back to center. Give me a nice wide leg forward fold. Shake out those hammies. 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. Ready to do this thing, Rachel? Let's go. She's ready. I'm ready. Quick sip of water. Let me tell you what your workout looks like today. Your workout is 10 full body kettlebell exercises. 40 seconds of work, 20 seconds of rest. We do it twice. OK? So we've got 10 full body kettlebell exercises. We do it times two. That's it. You only got to do each exercise twice. OK? Right. That's going to be about 20, 25 minutes of the workout. OK? It's the majority of it right there. And then we have something really spicy coming at you and it's an amramp. We're going to finish with amramp circuits and they are just going to blast. It's just they're intense. Ok. Amramps are intense. But the best part about this workout is you get to choose your intensity level today. OK? You get to move at your pace. It's 40 seconds. It's all time. Take it at your pace. If you have an activity tracker or watch on and you're using a kettlebell, go ahead and flip it. You're going to want this on your wrist, the bottom of your wrist, because you're going to be putting the kettlebell right here on the top of your wrist. Okay, So I like to flip it. Or you can take your activity tracker off altogether. Totally up to you. Let's talk about the moves. Your first move is a deadlift. Clean, uneven, squat, single arm press. Ok? So let's start with the kettlebell dumbbell in our right hand. Okay, so I'm going to do a deadlift. That is a hip hinge. Hinge. I'm tapping the bell or the dumbbell, wherever you can reach. I'm going to go for kettlebell in front of my right foot. And then I'm going to clean it up to my Shoulder by driving my hips forward. How do I do that? I push through the ground with my heels, drive it forward, Kettlebell comes up, it flips to the back of my wrist. I do a squat, single arm press, low down, giving the deadlift the clean, the squat the push. Okay, so that's the big move. It is a big, complex move. We are starting with one deadlift, one clean, one single arm press. Yes. Rachel's gonna show you how you can do with a single dumbbell. I got you with the kettlebell. You get to choose what you got today. Yes. We go. Guys, I gotta get myself amped up. I'm not there yet. I'm not there yet. What minute is it that you start to get into the workout for? 10. We got about three more minutes till I get there. Okay, here we go. Start your timer. 40 seconds on 20 seconds. Off we go in three, two. Let's go. Deadlift, clean, squat, singular press, take it down, load with control. Big exhale pushes overhead. Okay? That uneven load on one side of the body, it's gonna make that core turn on. Yes. Hips back, hip hinge, hips down. Nice. Awesome job on that hips back. I initiate with a hip hinge, and then I squat, pushing my knees out towards my pinky toes. You got 10 seconds on this one. Let's go. Push. Come on. It's a big, complex move. You're not gonna get through a lot of reps. You're in the final. 5, 4, 3, 2, and 1. Nice. Now I'm gonna take mine. You can hold it as goblet squat style. We're gonna step side to side. Squat thruster. So I'll go right, push, left push. Okay, right here, I'm holding the horns of the kettlebell right here. Top of the kettlebell hits my collarbone, bottom hits mid chest. We go to the right in three, two. Let's go squat. Push squat. We just filmed a tutorial we'll be sharing soon on the goblet squat. Whether you have a kettlebell or a dumbbell, elbow should fall inside the legs, right? Keep those elbows nice and tight. Chicken winging right here might feel more natural, but actually it's going to pull you forward. Increase the strain on the low back. Keep those elbows in, you control the bell. Ten seconds. Let's go. Elbows fall inside my thighs. Four, three, two, one. See what it means? It's going to raise your heart rate. Nice wide squat, sumo squat stance thing. You can go heels and toes out. You're just holding the squat, performing an alternating single arm row, row, row. You can pass in the middle. I'll pass the middle. You don't have to set it down each time. Oh, you ready? Hold your squat in 3, 2. Get low and hold. Row, row. Nice. I'm holding the squat low in the legs. The entire time. You're gonna feel that firing intensity. Flat back, neutral spine. Gaze in front of me. I got a 2x4 from my head to my tailbone. Pulling elbow to rib cage. Elbow to rib cage. Control it. Down. Nice work, guys. You got it. Core stays nice and tight right here. Hitting the back. Legs are still nice and firing. 10 more seconds. Yes, you can. Pull, pull. You got it. Go for five, four, three, two, one. Nice work. Okay, hands down. Least favorite move I'm looking forward to. Once we get through this, I'll be ready to go. Okay, let's go. Right foot forward, kettlebell. Right hand, left leg is going to lunge as I launch the right hand swing. So it looks like this. Lunge, swing, lunge, swing. You got to drive through those hips. We go in three, two. Let's go. Lunge, lunge. That uneven load. Do you feel your core getting pulled in all directions? You really gotta drive through that right front heel. Nice. Come on. You got it. Drive those hips. That right leg should be so stinking on fire. Yes, you can stay with the guys right here. You got it. 10 seconds. Come on, come on. Yes. 4, 3, 2, 1. Holy bananas. That's the move right there. Kettlebell on the ground or dumbbell? One push up. Right hand on the bell. I'm going right on the meaty part. My hand goes right inside the horns. One push up, two mountain climbers. One push up. Two mountain climbers. We go. Three, two. Let's go. One. Push up. Drive. Drive. One push up. Drive, drive. I'm going for my knees today. That's what I got. You do your best. Forget the rest. Let me tell you, day two after a full shoot day is when I feel it. My body is feeling it today. Halfway, guys. Halfway. Come on. One. Push up. Drive, drive. One. Push, drive. Ten seconds. Ten seconds. Yes. You can stay in it right here. Five, four, three, two, and one. It's the best way to get off the ground after doing push up radio burpees. Everyone's gonna be mad at me now because I'm the one who had to say it. Burpee, clean. Burpee, clean. So I do one burpee, and then I clean the kettlebell or dumbbell up to shoulder height, send it down, right back into a burpee. Alternate sides each time. Three, two. Let's go. One burpee, one clean. Set it down. One burpee, one clean. Set it down again. Driving through those heels to stand me tall. Tucking my hips right underneath my rib cage. Powering that kettlebell right up to shoulder height. Halfway, guys, halfway. You got it. One rep at a time. Come on, just keep moving. Yes, you can. 10 seconds. 10 seconds, team. Stay in it. Right here. 5, 4, 3, 2, 1. Set it down. Swings. Swings. Heart's gonna stay high. Good old kettlebell swing. Rachel's gonna alternate hands. I got two hands on my bell bells in front of me. Toes face forward. Pick it up in 3, 2. Let's swing, hinge, swing, hinge, swing. Hips back, drive through the heels. Hips back. Drive through the heels. We just did a reel on Instagram about this, right? About avoiding that common error. I'm going to show you. Common error is that overextension at the top, right? You see this? No. Stand straight up. Think about pressing your heels into the ground to stand you straight up. Bell swings right up to shoulder, eye level. Drive the power from the lower body, hamstrings and glutes and hips for 5, 4, 3, 2, and 1. Recover. Set that bell down in front of you. Just like that. Awesome. Oh, man. Core move. It looks easy, but it's hard. So standing on your right leg, you're starting with the bell in your left hand. You go single legs of this. Pass it. Pass it. Stand up. Drive the knee. Pass under the knee. Pass under the knee. Let's go. Shoot it back. Single leg deadlift. Pass it. Pass it. Try not to tap if you can. Pass it. Oh, man. Pass it. Hello. Core training. Single leg, unilateral work. Core training right here. Get that knee up. Pass it. Pass it. Woo. Lot of focus, lot of balance, a lot of core. Trying to catch that heart rate after those swings and burpees. Come on. 10 seconds. And feel that standing leg, totally normal. All those small stabilizing muscles are on your hips and your core for 5, 4, 3, 2, and 1. All right, lateral lunge queen. Nice work, guys. Awesome job, team. Lateral lunge. So I'm going to take this kettlebell to step just to the right. Tap it to the right. Clean it up right here. Okay. Tap to the right. Clean it up. We go in three. In two and one. Tap down, explode up. Tap down, explode up. Inhale down. Exhale, knee drives up. Inhale down. Exhale, knee drives up. Take it down. Driving off that outer glute. Think of it as a single leg squat on that right leg Take it down, clean it up. Take it down. Really gotta explode off those outer glutes to get back to center. Driving that knee up, driving that bell up. Hand slide down the horn of the bell as I drive it up. Come on. 5, 4, 3, 2. You're gonna give me one more because you can. Whoa. Glute bridge, glute bridge. Take it down to the ground, guys. Down to the ground. Nice work. Our last move, right? Last move. This is move number 10. And then you get a break. Get a break. Okay, lying on your back, glute bridge. I'm holding it right here. Overhead. I'm gonna drop one elbow to the ground. One elbow. Elbow goes out to the side. 90 degrees join. When you're ready, drop, push, drop, push, drop, push. Closer. The heels are to the glutes more. I'm going to feel them farther. They are more to hit my hamstrings, chest, core. Glutes hammies, a lot of core as the arm drops. So right arm drops. I try to keep that left hip stable. Left arm drops, right hips. Got to stay stable. Yes. That arm comes out to the side right in line with the shoulder. Finding a parallel. Nice. You're just dropping the back of the arm to the floor. Drop and push. Drop and push. Holding that glute bridge. Knees are tracking straight out from my hips. You got it. Stay with it, guys. Three, two, and one. Recover. Awesome job, team. Those are your 10 moves. How do you feel about it? How do you feel? Nice work. Modified versions. Absolutely. You do your best. Follow Rachel. She's got lots of modification options for you. You can always modify additionally if you need to. You can omit the overhead presses if you've got shoulder stuff. Awesome. Oh, no. Anyone else having a freeze? Hopefully not. No, no. We want this to work seamlessly. Okay. We're going live on Instagram and on YouTube, so you can always simultaneously check feeds. Join it tomorrow. Yes. A great workout to finish the week with right here. Nice full body routine. How are we doing? You guys rock. Nice. Hopefully we're not freezing for too many of you guys. Oh, you found our channel a few days ago. I'm so glad you did. So glad you're here. So glad you're here. Nice sub for burpees. Great question. You can just give me a deadlift right here. Okay. If you don't want to do the burpees where you're going all the way down. Deadlift. Or you could go deadlift clean. Deadlift clean, since we're doing a burpee clean. Otherwise, burpees you guys, you can always take your hands on a chair or bench right here. And then I would step back, step back, step in, step in, right? Bring the ground closer to you. Added chair bench is going to decrease the intensity. Okay. Put your hands on a chair, bench, or on a countertop at an incline, you're still stepping back and stepping in on that burpee. Make sense? All right, ready? Now I feel good. She's ready. Now I feel good. What is the minute mark that it takes you to get into a workout? Today? Took me a little bit longer than normal. Usually it's like five to seven minutes. Today we're like 18 to 20 minutes. Now I'm into it. Now I'm here. How do you feel, Rach? Good. I feel good. Sweaty for sure, right? I'm ready to like. It's nice. I can wrap my head around all the moves. One more time. Yeah, you guys, one more time. That's so stinking simple, right? Maybe we'll even go for a third round. I was like, did I time this right? Crazy. Did I time this right? I think so. We'll see. We might have to add on some extra core moves at the end. Okay, here we go. It might be the first workout where we actually go under. Time versus overtime. Cool. Deadlift, right, kettlebell, left hand. Okay, Kettlebell, left hand. Deadlift, clean, squat, single arm press. Big, complex move to start it out with. Yes. Put the kettlebell in your left hand. Deadlift, clean, squat, single arm press. We go there in three, two. Let's go. Deadlift, clean, powered up, squat and push. Coming down with control. Hinge, drive, squat drive. Come down with control. Hinge, drive, squat drive. You got it. Nice work. Core is nice and tight. Deadlift, glutes and hammies. Squat, shoulders, core, right there. Hitting it all. Hamstrings, glutes, hips, shoulders, core, Quads. Nice work, you guys. 10 seconds here. Boom. Big complex move. You got one more in you, you're in the final. 5, 4, 3, 2, and 1. Nice. Side to side squat thruster. I'm holding it by the horns. Elbows stay nice and tight. No chicken wings. Keep it tight. We'll step to our left this time. You got 10 seconds. Yeah. Set it down. Okay, grab that bell. Hold it nice and tight, right at your chest. Three, two, let's go. Left, push, right, push. As I push overhead, think about pulling those inner thighs together. Full extension at the top. Pelvis under ribs. Big exhale pushes that kettlebell or dumbbell overhead. You got it. Push. Inhale, exhale. Full squat each Time. Come on. Naturally, gonna raise your heart rate right here. You got it. Stay in it. Nice. Go for 10. Nine, eight. Come on. Come on. Yes, you can. Pedal. Five, four, three, two, and one. Wide squat hold, alternating back rows. Let the heart rate come down. Wide squat hold, alternating back rows. All right. Gonna hold that little squat the entire time. Can transition in between. Ready? Get low, get low. We go in three, two. Let's go. Row. Row. Hold that squat. Nice and low. Row. You got it. Row. Nice strong legs, strong core, strong back right here. Come on, one row at a time. Let that heart rate come down. You got it. Nice. Halfway, guys. Just keep moving. Halfway here. Yes, you can. Come on. Nice work. Stay in it, team. Row. You got it. Row. Nice work. Go for 10. Come on. Awesome job. How low can you stay in Those legs? Final 5, 4, 3, 2, and 1. Stand up. Shake it up. Our favorite move, the lunge swing. Okay, kettlebell's gonna go in the left hand standing my left leg. Right leg is gonna step back to lunge as it swings up. Whole lot of hips, whole lot of core. Good for you. Runners, right? Here we go in three, two. Let's go. Lunge, swing, lunge. Whoo. You got it. Come on. Right through that left heel. You know, making a fist with that front left butt cheek, left glute, left quads right here. So on fire. My hips move the weight. My arm is just a vehicle. My hips do the work. You got it. Hang in there, guys. Come on. You're in the final. 10, 9. Let's go. Finish strong right here. 5, 4, 3, 2, and 1. Set it down. Shake it out. Down to push ups. Push ups on your bell or on your dumbbell? Two climbers. One push up. Two climbers. One push up. Two climbers. Nice work, team. We go in three. In two. Let's roll. Push up. Drive, drive. Come on. One. Push up. Two climbers. Yes, you can. Come on. Those endorphins are starting to kick in now. Starting to feel good. Yes. You got this, guys. You got this. Come on. Halfway, halfway. Come on. One rep at a time. Just keep moving. Yes, you can. So sticking strong. That's what you are for 10 more seconds. Right here. Working for that break. It comes in 5, 4, 3, 2, and 1. Whoo. How do we get off the ground, Rachel? Burpees. Burpees, baby. I love it. One burpee, one clean. Remember your options. Find an incline or give me deadlifts. Okay. One burpee, one clean. Alternate your arm. We go in three, two. Let's go. Burpee clean. Nice. Come on. One burpee, one clean. Remember, it's driving through those heels that stands you tall, drives those hips forward, powers that weight right up to shoulder height. My. Stay in it. You got this. Think about catching the weight. Get the weight up to the shoulder and then catch it. Get underneath it. You got it. Let's go, guys. Come on. What would it look like if I said 10 more seconds? 10 more seconds. Yes. You can stay in it for 5, 4, 3, 2, and 1. Dumbbells down, kettlebells down. Swings. Time to swing it. Time to swing it. Grab some water. 40 seconds of swings. Initiate with the hip hinge. Right. We go in three, two. Let's go. Hinge, swing. Standing straight up, tucking those hips right underneath my rib cage. Right. Nice work, guys. This is where even if you have, like a 15 pound kettlebell and you have the heavier dumbbell, maybe you go heavier. This is a great move to go heavy on. If I'm just swinging, I'll typically reach for my 35 pound kettlebell, but because we're in a big endurance workout, it's kind of like pyramid style. I'm using a lighter weight, powering through each move as I can. Come on. You're in it for 5, 4, 3, 2, and 1. Nice work. Awesome job, guys. Okay, single leg deadlift. Is that balance? Core challenge deadlift. Knee drive, passing the dumbbell, right? So I got deadlift. Pass, pass, knee drive, pass, pass. Feeling way too hard. Submit or use a towel instead of a kettlebell. We go on 3, 2, 1. If it's too hard for you, just use a towel, a sweat towel. You don't have to use a weight. It's that transferring the load from side to side that makes it so stinking hard. Hip stay square to ground. On that single leg deadlift, you can always step back to a staggered position. Right? Right here. Transfer, transfer, and then try to drive. Transfer, transfer. This one's super challenging for me with the £25. I have to be so focused. Like, I feel like it's all over my brain right now. This is where I can even go for a lighter weight, too. That might help a little bit. Come on. Find that focal point on the ground. So focus for 3, 2, and 1. Nice work. Feel it in that standing leg, too. Lateral lunge to our left. Lateral lunge to the left with the clean. Lateral lunge to the left with the clean. You guys are only going to have to do this twice. Come on. Then we're onto our amrap. This is again here on Move nine of ten. Nine and ten. We step out to the left in three, two. Let's go. Lateral lunge clean. Lateral lunge clean. Okay, so my hands just slide down the horns of the bell. Rachel's just pulling it up to shoulder height. You got it. You can tap it or balance. Drive it. Nice. Power off those outer glutes. Drive up. Power up those outer glutes. Drive up. You got it. Down, up. Come on. Hips go down and back. You got this. You got this. Yes you can. I always feel this move the next. Oh, yeah, every time. Outer glutes, you're feel this one. Let's go. You got 5, 4, 3, 2 and 1. We love a good lateral lunge. So good for our knees, too. Last move, guys. Glute, glute bridge. Side to side, chest press. Okay, that elbow comes out to the side. Center, side, center. We go in three. We go in two. Let's go. Hips are high. Drop it, press it, drop it, press it. You got it. Keep those hips nice and even as you drop that bell. Side to side. Hold them high. Nice. Hamstrings turned on, glutes turned on. You got it. Catch your breath. Right here. Final move before we power up into our big amram finisher. Come on, come on. Stay with me. Right here. Yes, you can. You're in it. 10 seconds, guys. Keep those hips lifted. Nice and high. Final five, four, three, two and one. Awesome job, team. Quick water break, quick water break. Let's talk about our amrap. Amramp. One heck of a way to finish a workout. Yes. You have a five minute amramp. Okay, we're at the 30 minute mark. You do a five minute amramp. Takes us to 35. Last five minutes, we stretch. OK. Go hard for five, stretch for five. That's where we're at. How we doing? How heavy is my kettlebell? My kettlebell is 25 pounds. OK. That's what I have just seen this. Yep. It's recorded. It's going to stay live right here on YouTube. It's going to stay live right here on Instagram. Okay. So you can always come back, do it later today. You guys are so awesome. I love it. So many people are going to come back. Oh, so many people are asking what weights we're using. Okay, I have a 25 pound kettlebell. Rachel's using a what? 15 and 20. 15 and 20 pound single dumbbell. Okay. We'll link my Amazon basics kettlebell. It's just straight from Amazon in the YouTube video and I'll link it On Instagram stories, too. Okay. 20 pound kettlebell with a screaming toddler. You rock, mama. Just say that right now. You rock. Okay, guys, five minute Amrap. It means you're gonna do five exercises, as many rounds as possible in five minutes. So I'm going to start a five minute timer. You've done most of these moves in the workout. Okay? Your first one, you're going to do five. Deadlift, clean, squat, single press. That first move we did, deadlift, clean, squat, single arm press. You're going to do five of them just on the right arm. The second time through, you'll go to the left side, so you'll alternate side each time. So I'm going to stay on the right for the first set. Five deadlift, squat, single arm press. Five uneven lunge swings, lunge swing. It's only five of them. Okay? It's gonna go fast. Five of those. Five single leg deadlift, back row. So I'll stay standing in my right leg. Left leg will shoot back, roll on the right for five. 4. You can always go to a stagger. 3. Five single leg deadlift, back rows. That's our only new move. Five push ups on my bell on that right hand, again staying on the right side the whole time, and then 10 swings to finish it. Okay? And then I'm gonna switch sides and go through it on the left. I'm gonna be going through this at my pace. Rachel's gonna be moving at hers. You can stick with us or move at your own pace. 5 deadlift queen. 5 deadlift, clean, squat, single arm press. 5 uneven lunge swings. 5 single leg deadlift rows. 5 push ups on the bell. 10 kettlebell swings, 5 of each move. 10 kettlebell swings to finish it. Yes, this makes sense. It's five minutes. Stick with me or go at your own pace. Okay? Four months postpartum with number six. My jaw just dropped and you're here. Everybody do this, right? Everybody does this. You guys rock. Here we go. Five minute Amrap. I'm gonna start that timer so we got plenty of time to stretch. I'm going to start on my right arm. Five deadlifts, clean, squat, single arm press. Man, try to say that five times. That is a tongue twister. You're five minutes. You do your best, you forget to rest, you're five minutes. I'll give you countdowns as we go. Your five minutes start in three, two. Let's go. So, deadlift, clean, squat press. That's one. We're going for five, right here on the right. Two Again. You can stick with us or move at your own pace. You decide. Whatever works for you. It's your five minutes. That's three. I might need Rachel to count at some point. And all of our amrams. Rachel has to count. That's four. I can't talk and count at the same time. Do you not remember the workout where I gave us an extra round of split jumps? Oh, yeah, I do. I do. Lunge swings. 1, 2, 3, 4, 5. Right into. I'm gonna stand on my right leg, right? This. That's awkward, right? It's this arc. So let's. Let's stand on the left. Right arm's gonna roll. Left leg. 2, 3, 4, 5. Right into 5. Push ups. On the bell. Right hand. See if I can do this on my toes. 1, 2, 3. You guys are down to one minute. Put four minutes left. 4, 5, 10 swings. 10 swings. Here we go. It's gonna go fast. 1, 2, 3, 4, 5, 6, 7. Nice. 8, 9, 10. Right into the left side. Deadlift. Start from the top. Deadlift. Clean squat press. That's one. You got it. Come on. That's two. Stay with it. Come on. You can stick with us or move at your pace. You got it. And rams are pretty much whatever you got left, whatever gas you got left. What? Number six. That's five. Swing it. Lunge. Swing, lunge. Thank goodness we only got five of these. Nice. I'm gonna keep the deck right here. Single arm rows. Three, four. We're down to push ups. Five. Come on, come on. Keep moving. Nice work, guys. Come on. We're in the ten swings. Finish off. Round two. Two minutes and thirty seconds. Halfway. Five, six. How many rounds can you get through? Eight, nine. Can we get through one more round on each side? That's our goal. Here we go. Deadlift. Clean squat thruster. Try to get through one more round on each side. Two. You got it, guys. Stay with it. Three, Four. It's where the heavy breathing just sets in. And you just keep pushing. Swing it. One, two, three, four, five. Oh, my grip. My grip. Five rows, let's go. One, two, three, Four, five. Push up. One minute and 30 seconds. Let's go, team. One, two, three, 4. 10 swings. Let's go. We gotta get through that other side yet. 1, 2, 3, 4. Am I on a group text or what is happening? 6, Nine, ten. Let's go. Finish it, guys. One minute. How far can we get? Deadlift. Clean squat pressure. I'm gonna have to turn off my texting during these live workouts. Someone is just Blowing out my phone. Three. Come on. Four. Last one. Five. Swing it. Let's go. Let's go. Finish strong. Range. 1, 2, 3, 3, 4, 5. Single arm rows, single rounds on the left. 2, 3, 4. 20 seconds, guys. Five push ups. Yes, you can. Let's finish it. 10 seconds. I think we're gonna finish it. We're gonna go for 10 swings. Let's go. You're in the final. 10 seconds. Finish it. 1, 2, 3, 4, 5. Go for 5. 4, 3, 2 and 1. We are done. Way to go. Right? There you go. Lindsay, what do you think? You. Four rounds total. Two rounds per side. I'll take it today. I'll take it. Yes, totally. Go at your own pace during those amramps. That's what it's all about, you guys. It's about taking the workout at your pace. It's basically meant to be like whatever gas you have left, pour it out in those last five minutes. Today my gas tank is pretty empty. I'm not gonna lie. But holy bananas, you guys inspire me every singing day to show up. Are these safe to do with diastasis recti? So it's really hard to answer that question because the severity of diastasis recti, that's abdominal separation, typically happens after pregnancy varies so significantly from person to person. Okay, you guys. It varies so significantly. And it's all about the tension you can generate across your gap with your deep transverse abdominal muscles. That's what it's all about. If you want to learn more about diastasis recti and safe exercises, check out our eight fasted diastasis recti exercises. It's our number one video on YouTube. I'm going to have to tell my friends after this that I just say I got to get off these group text chains. Holy cow. But you guys check out that video. But my number one suggestion, if you have abdominal separation, avoid any exercise that causes coning or donating. Today. You would have been at highest risk for that during push ups and burpees. So like I said that adding the incline super important. When you have doctor at an incline, place your hands on a countertop, a chair or a bench and do your work from there. Does that make sense? Let's stretch, team. Let's stretch. So proud, Rick. She's on the ground. I like it. We're gonna. I'm done. We're stretching from the ground today. She's done. She's done. I'm with you. We're gonna stretch from the ground by tabletop. Let's go. Tabletop. Shoulder Stacks over wrist, hips over knees. Right here you're gonna drop the belly, lift the chin, and then you're gonna reverse it. Tuck the spine towards the ceiling. Tuck the chin towards the chest, gazing back towards my toes. Nice. Come back to a nice neutral spine again. One more time, drop the belly, lift the chin and reverse it. Pull that spine up towards the ceiling. A lot of people tend to feel low back pain after kettlebell workouts. I'd really challenge you to check your form. It's not a bad idea to actually videotape yourself during a kettlebell workout. From here, you're going to kick the right leg out. We're going to do an adductor hip rock. Me and Tim were doing these last night. How hard is it for you? So go forward, hinge back, point your toes up to the ceiling. How challenging is that? Right, Set the toes down, forward, back, point the toes up. If you have trouble getting your toes up to the ceiling, this is a move to come back to and continually work on. Really great for that inner thigh, outer thigh complex. Your adductor. Adductor, that's what stabilizes our pelvic floor. Okay. Talking about doctor and pelvic floor and all those things. Right? So it's about getting those toes up to the ceiling. Nice work. Toes up to the ceiling. Also from here, you're actually just going to pull this leg in. This knee is going to stay bent. Toes are tucked underneath me. My right leg comes to a 90 degree bend to the side. I'm sliding my right arm down it. So it's like, what is this? Why can I not think? Triangle pose Warrior. I TikTok in my head, I'm like, TikTok over. You know, it's like a kneeling warrior. Yeah, it's like a kneeling warrior. Okay, Right. You're pushing that right elbow into that right knee, opening up those hips and those glutes. Nice. Awesome job. Nice work, guys. Awesome. Bring it back to center. Back to tabletop position. We're going to do the same thing. Other side. So I'm going to shoot this left leg out and I'm going to go hips forward, hips back, toes up to the ceiling. Toes down, hips forward, hips back, toes up to the ceiling, toes down, hips forward, hips back. The kettlebell really targets our power generating muscles, Rachel, which are our hips, our glutes, our hamstrings. Okay? Now those are the muscles. We're going to do one more right here. Those are the muscles we're really targeting. Nice. From here again, right knee stays on the mat. Left legs going to come out to 90 degrees. Tic Tac. The arms pushing that left elbow into that left inner thigh. Opening everything up right here. Awesome. Really focusing that inner thigh. Really targets our hips, our glutes, our power generating muscles, which are also muscles that tend to be extra tight on a lot of us, especially if you sit at a decimal day. So these stretches are so important. We're going to come down to a seated position and go into a 90 90. Love the 90 90. So front thigh or front chin comes parallel. Back leg. Both knees are bent at 90 degrees. Create space between your heel and your knee right here. Now think about pushing this knee into the ground and this knee into the ground as I split my shin in half with my midline. So it's really easy to go over here. No, no, your midline has to come right across that middle of the shin. Split your shin in half, push your knees into the ground. It's an active stretch for this glute right here, this outer glute and this hip right here. Active stretch for both sides of the hip. Awesome job. Push those knees into the ground. You got to keep those feet flexed. Nice work, you guys. Right here. Keep hinging forward. Awesome. Then from here, you're actually just going to sit up and go over onto your side and you're going to pull this back leg towards you and get a nice quad stretch. Because Rachel and I were just talking about how sore our quads are. So you're going to get an awesome little quad stretch right there. That should feel so good. So good. Nice. Come back to a seated position. Keep your legs actually in front of you. We're gonna go for reverse tabletop. Fingertips face your butt. Legs are bent at 90 degrees. Push your hips up. Let your neck just hang heavy. Spread your chest apart. Big chest expansion right here. Hold for 3, 2, 1. Sit it back. 90, 90. Other way. Switch the legs. Shin comes to 90 degrees right here. Legs 90 degrees. Create space between my heel and my knee. Think about pushing this knee and this knee into the ground as I split my front shin in half. Hinging forward, splitting that front chin in half. Really feel this in this hip muscle. And then if you push this knee actually into the ground, you're going to feel it right here. Opening up this hip, too. It's all about making an active stretch. You decide how challenging the stretch is by how hard you push your knees into the ground. This side is so much harder for me. Is it the other one? Yeah, yeah. I mean, definitely. I'll have a tighter Hip for sure, right? That's why we love unilateral training, not single sided exercises. So we can't let those big muscles that are tend to overcompensate continue to overcompensate and cause injury. Awesome job. Sit it back. We're going to do one final hamstring stretch because we had a lot of hammies today with the deadlifts and the swings right here. Flex your toes towards your face. Think about pushing your hips back towards that wall behind you. Just like you would in a hip hinge. Big inhale up as you exhale, hinge forward. Hinge, hinge, hinge. Flex your toes towards your face. Push your hips back towards that wall behind you. Hold it here for three, two and now you can release. Let everything go heavy. Nice. Just let it all melt. Oh my goodness, I feel such a calf stretch right here today. Reach for your calf and toes, whatever you got. Nice. Just stretching out through those hamstrings. If you feel tightness in your low back, this is a great stretch. Right. Legs up the wall is also another awesome stretch. Get your booty nice and tight to the wall. Put your legs up the wall. That's a great way to release that low back pain if you feel that after a kettlebell workout. Awesome job you guys. So stinking proud of you. Way to go, Rachel. Way to go, Lindsay. Nice work to you guys at home. You can always come back. This workout is going to stay live on YouTube and going to stay live on Instagram. You guys are so awesome. We do have a new challenge kicking off for October. It's going to be a 30 day workout challenge. I know you guys always like to know what's coming next so you can look forward to that. We're going to throw it back to our weekly workout plan. Number one next week. No live workouts next week because we're dropping a lot. We're dropping an awesome new 40 minute athletic HIIT workout for you guys. You're going to love it as always. You can find more workouts@nourishmoodlove.com hit subscribe to our YouTube channel. Thanks so much. You guys rock. Thanks for always showing up and working hard. I hope you have an awesome rest of your day. Thanks so much, Instagram. You guys are awesome. Nice. Felt so good to work out with friends, right? Always feels good. Thanks for showing up and motivating me. I needed it today. Awesome job you guys. Thank you so much. Brittany. Nice new favorite for sure. I love it. We love new favorites. Awesome job you guys. And thank you guys so much for showing up and working hard on YouTube. We absolutely love our youth audience. It has been so fun to connect with all of you guys this year on YouTube. Way to go, Alice. Thank you for another amazing live workout. Love you, Lindsay and Rachel. What I didn't love was those lunge swings, right? I told you that move is spicy. But we love throwing some new moves at you. It's always good to challenge ourselves in new ways, but yes, that was intense. Can I work out the next day? That all depends on how you're feeling. Okay. So you could always switch it up. You could do our yoga abs tomorrow. You could do something a little more gentle or get those steps in a good 10,000 steps. Love the variety. Thanks so much, Tova. We always love seeing your comments. You are so awesome. Way to go. Chrissy, you got a kettlebell when you saw the notification. Oh, I love it. First kettlebell. Way to break it in. That is a good workout. We have other fun kettlebell workouts you can break it in with, too. Thank you so much. Ladies first live. You've been able to catch. So glad you could catch us live. Jessica and Liz. Holy bananas. Apples and oranges. I am with you. I had a tough time today, but we did it together. First live video. Yeah. Erica, so great. So glad you can make it. Way to go, Dawn. Awesome job. You guys are just so awesome. Kettlebell always brings holy bananas moments without jumping. Right. It's amazing. It is so stinking amazing. Thank you guys so much for showing up and working hard. Always fun to sweat live with you. We'll be back live again soon. Have an awesome rest of your day. Thanks so much. You guys rock. I can't type. You guys are awesome. You guys rock. Nice work, you guys. Awesome. Thanks. Oh, first live. We had a lot of first livers, you guys. So glad you could join us. Hopefully we didn't have any, like, glitchy issues and it all worked out really well. Awesome work, you guys. Always come back for more. Thanks so much.