Lindsey BomgrenCertified Personal Trainer | Founder of Nourish Move Love

7 calorie torching kettlebell moves {kettlebell hiit circuit}

20 Mar 2016 · 2 min

Watch on YouTube

1:49

In this YouTube workout video, Lindsey Bomgren leads a high‑intensity kettlebell circuit designed to burn calories and improve full‑body strength. She begins by introducing a 25‑lb kettlebell and outlines a sequence of seven exercises—standard kettlebell swing, front lunge with front rack, balance row, suitcase swing, single‑arm kettlebell push‑up, squat thruster with overhead press, and Russian twist. For each movement she provides detailed form cues (e.g., hip hinge, heel pop, glute squeeze, elbow positioning, core stability) and specifies a rep scheme of 12 repetitions per side, repeated for three sets. The routine emphasizes posterior chain activation, core stability, unilateral strength, and cardiovascular conditioning, while offering optional modifications (e.g., dropping to knees for push‑ups). The overall tone is instructional and motivating, encouraging viewers to grab a kettlebell and follow along.

Chapters

Maybe it's the way she walks straight into my heart and stole it through the Darren paths. Regards. Just like she already owned it. I said, can you give it back to me?
Hi, this is Lindsey with nourishment vlogs, and I am here with a kettlebell workout for you. All right, I have a heavy 25 pound kettlebell. Grab whatever you like and let's get to work. We're gonna start with your standard kettlebell swing. Gripping the weight, a little squat, stands apart.
We're going down, pushing up, popping the heels up off the ground, thrusting up, squeezing the glutes and hamstrings.
You're doing 12 of these, 12 reps per exercise.
Okay, 12 kettlebell swings.
And then I take it to a front lunge with a front rack, taking.
The thumb to clavicle, keeping my elbow tucked at my side.
Front lunge, step forward, explode back, staying on the right arm or right side? Right leg, right leg, right arm.
We do 12 of these, and then.
I'm going to switch over, left arm, lunge together, front lunge. From there, I take it to a balance row. So I'm coming over, kettlebell in my right hand, balancing on the left leg, Come down balance row, up and down, squeezing the back row. Do 12 of these on the right arm, and then I switch to 12.
On the left arm.
From there, I go to a suitcase swing, holding the kettlebell in my right.
Hand, feet together, and then up and.
Over, switching arms, taking the kettlebell at.
Your sides like a suitcase. Keeping the did 12 of these.
And then from there, I take it down to the ground. Single arm, push up, right arm on.
The kettlebell, neck and neck, spine, pushing up 12 of these. Option you can always drop down to the knees.
Once I do 12 on the right arm, switching it over 12 on the left arm. From there, I take my kettlebell, throw it right in the center of me. I hop back, hop up, grab the kettlebell, squeeze it through the hamstrings, overhead press back and press 12 of these bad boys squat thrusters with overhead press. From there, I take it down to the ground for a Russian twist. All right.
Literally twisting side to side, getting all those obliques.
And that is your kettlebell workout. 12 reps per exercise. Repeat that times three sets. Have a great day, you guys.