20-Min Kettlebell & Boxing | Lower Body Strength Superset
Tommy Cassano leads a 20-minute kettlebell and boxing workout in Grand Teton National Park, alternating 30 seconds of lower-body kettlebell moves like goblet squats and lunges with 30 seconds of boxing combos. He cues core bracing, glute activation, and breathing throughout, ending with a squat hold finisher.
Chapters
What's up everybody? Tommy Cassano, founder of Outdoor Body, here in Grand Teton National Park. Today we have an Outdoor Body peak workout, 20 minutes nonstop, and it's a kettlebell booty boxing.
That's right.
30 seconds of a kettlebell, and then we're going to put the kettlebell down, and then 30 seconds of a boxing movement. So what we're going to be doing is 2 minutes straight of that, 30, 30, 30, 30, then we're gonna be switching up the exercise and the boxing movement. So you're gonna be doing the kettlebell for 30 seconds. It's gonna be butt, glute, booty focus, so squats and lunges. So you want to use a kettlebell weight. I pretty much use the same for all these workouts. High-intensity endurance, building lean muscle. So use a weight that fits your program, your lifestyle, what you're trying to achieve. We're gonna get right into it. We're gonna start off with with 30 seconds of swings. Remember, watch the tutorial videos if you haven't already. I'm assuming you know how to use a kettlebell.
Let's go, 30 seconds.
Timer started. 20 minutes nonstop. Remember, squeeze the core tight, belly button to spine, glutes tight. This is one of my favorite all-time exercises, just a kettlebell swing. Remember, eyes follow the bell. You're bringing your hips back and coming up. Should feel no pressure in your lower back on kettlebell swings. 1, bring that kettlebell down, jab cross, 1, 2, 1, 2.
Boxer movement.
Beautiful day, a little windy up here, but iconic view of Grand Teton National Park. The Grand Teton right behind me, over 13,000 feet, 13,770. It's just gorgeous out here.
2, 1, let's go!
Swings again, 30 seconds.
We're getting after it.
Core tight, belly button to spine. The bugs are out. I think the last couple days I got bit all over, but it's all good. I'm out here in the wild.
Let's get it.
Grand Teton National Park here in Jackson, Wyoming. You have to come visit.
2, 1, let's go. Jab cross, 1, 2.
30 seconds. Every movement we do is 30 seconds nonstop. So we're changing it up, going right into goblet squats right after this. On that, you want your legs a little past shoulder width apart, kettlebells up here.
Let's go, going all the way down. 2, 1.
So bring the kettlebell up here, full squat, coming down, full squat.
Locking out, let's go.
I like to keep my elbows in nice and tight.
Breathing, let's go. 10 seconds. 5, 4, 3, 2, 1.
1-2-3-2, jab, cross, hook, and Cross.
1, 2, 3, 2, 3, 2.
Let's go.
2, 3, 2, 1, 2, 3, 2, 1, 2, 2, 2, 3, 2.
Let's get it. 1, 2, 3, 2, 1, 2, 3, 2, let's go! Goblet squats, come on. Breathing in, breathing out. Down and up, stay with me, come on. Imagine being out here, Korean Teton National Park, making it burn, getting it right, getting it tight. Come on, 5, 4, 3, 2, 1. 1, 2, 3, 2.
1, 2, 3, 2.
Remember, using your hips, core, flex your booty since we are doing booty workout. Let's go, 15 seconds.
5 seconds.
Next we got our sumo squats. Legs super wide, kettlebell down. You want to tap, come straight up, tap. See how low I'm getting? You almost want to release depending on how big your bell is. Down, straight up, knees face the second toe.
Core tight. Let's go. Down and up.
Boxing combos. 1-2, uppercut, uppercut.
One more.
Drop that bell.
1-2, uppercut, uppercut. 1-2, uppercut.
Let's go. 1-2, 1-2. 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, uppercut, uppercut, sumos!
Let's get it, come on, down and up, outer burns! Harder tries. Come on, let's get it.
15 seconds.
10 seconds, let's go. 5 seconds. 3, 2, 1, put it down.
1, 2, 3. 1, 2, 4, 4, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2.
Come on, next we got chair squats.
10 seconds.
1, 2.
5 seconds.
1, 2.
So kettlebell up again, your legs are super tight, elbows in, straight down, straight up. Squeezing inner thighs, glutes together, elbows up, straight down, straight up.
Right here. Let's go. All the way down.
Really glue your legs together super tight.
Come on, right here.
Next we got power hooks. Hook, square up your stance.
Square, turning, elbows up high.
Love those chair squats, really focus on core activation also. With hooks, make sure you're coming straight. Across your chin. See my foot?
You're turning. 5 seconds. 3, 2, 1.
Getting wild, outdoor body.
Let's go.
Down, straight up. You can see how tight right here, kind of on a little slope, so facing forward isn't conducive right now.
Come on, let's get it. 15 seconds. Beautiful out.
Love this view. You can see the valley, trees, Tetons.
One more. Here we go.
Hooks.
Next we're getting into our lunge twists. I don't want you to twist too much. It's just going to be alternating baby twists on the lunge.
10 seconds.
2, 1, here we go.
So kettlebells up, you're just lunge, baby twist, lunge, baby twist, forward, baby twist.
This Squeezing the glutes, squeezing the booty.
Next we got 1-1-2 jab jab cross, then you got a step back cross. Step back, you're just moving your back foot.
Let's go, squeeze. Here it is, 1-1-2 step back 2, 1-1-2 step Step back.
2, 1, 2.
Let's go.
1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2.
10 seconds. Let's go.
2, 1, 1, 2. 1, 1, 2.
Let's get it.
Lunge twist. Whoo!
Beautiful day. Come on, just hit the 10-minute mark.
Lunging and twisting, twisting and lunging. 10 seconds. 3, 2, 1, here we go.
1, 1, 2, step back, 2. 1, 1, 2.
1, 2.
1, 2.
Let's get it.
2.
1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2.
2.
Getting right into our curtsy lunges.
Whoo, it's gonna burn! Let's go, kettlebell!
So coming up, coming behind, all the way down.
Let's go, come on! Oh yeah!
Remember, always squeezing the core tight. There should be no pressure on your lower back. Squeezing the glutes.
5 seconds.
Same thing, we're going 1-1-2 step back uppercut now.
So 1-1-2 step back uppercut. 1-1-2 step back uppercut.
2.
Let's go.
1-2. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2.
Curtsy, come on!
All the way down, all the way up. Oh yeah! Let's go!
15 seconds, 10 seconds.
3, 2, 1.
Making it burn!
Let's go!
1, 1, 2, step back.
Oh my God! 2, step back.
1, 2. 1, 1, 2. 1, 1, 2. 1, 2. 1, 1, 2.
Come on.
Next we got reverse lunges just with the left leg.
1, 2.
Isolate.
2. 1, 1, 2.
So kettlebell in the left hand. Left leg coming straight down, straight up, straight down, straight up.
Left leg back, let's go.
So left leg is coming back, but you'll feel it in the right glute.
Come on, 10 seconds, let's go. Oh yeah, roll, roll. And time.
Here we go.
All we're doing is roll, roll, moving, roll, roll.
Love this boxing move. You gotta sink down. It's almost like a squat squat. You've been activating those glutes.
Let's go. Roll, roll, roll, roll, roll, roll. Roll.
I want you to go extra low. This is a booty workout.
Roll, roll. Pick up your bell.
Left hand, left leg back. Down, straight up.
Come on.
See from a side angle.
Down, straight up.
Whoo!
Let's get it. Oh yeah, come on. 10 seconds. Feeling it in the right glute.
Remember, we're just hitting the left side back.
Here we go. Roll, roll, come on, bend down, stay with me, let's go.
Next, we got the kettlebell in the right hand, right leg goes back, feeling it in that left glute. Come on, getting wild out in the Grand Tetons. Who's with me?
Come on, there we go. 5 seconds. 2, 1, here we go.
Right back and straight up. Once again, you should feel it in the left glute.
Let's go.
It is gorgeous.
Look at this.
We're going 1-2, 1-2, roll, roll.
Now loading it up. One more. Here we go. So 1-2, 1-2, roll, roll, roll to the right first if you're right-handed. 1, 2, 1, 2, roll, roll.
If you're left-handed, you roll to the left first.
1, 2, 1, 2, roll, roll. 1, 2, roll, roll. 1, 2, 1, 2, roll. 10 seconds. 1, 2, 1, 2, roll, roll. 1, 2, 1, 2, roll, roll. 2, 1, 2, roll, roll. Let's go.
Down, straight up.
Round 2, come on now.
Woo!
Come on, 15 seconds. Stay with me, let's get wild. Come on, 5, 4, 3, 2! 1-2, 1-2, roll, roll. 1-2, 1-2, roll, roll. 1-2, 1-2, roll, roll. 1-2, 1-2, roll, roll.
1-2, 1-2, roll, roll.
1-2, 1-2, roll, roll. 10 seconds, let's go!
Then we're getting right into our Pole squat.
Ooh, 2-1-2, roll, roll. Here we go.
So in that sumo, it's kind of like a sumo iso hold. We're only going about 2 inches, 3 inches max, straight down. See from side angle, once again, I want a little slope, so may not look like I'm going all the way down, but I have 15 seconds and it should just be burning. Constant pressure.
On the booty, on the glutes.
Oh, it's burning, it's burning.
3, 2, 1.
We got non-stop speed straight at me.
Bring it back to the chin. Come on, speed.
1, 2.
Keep that boxing stance. Let's go, come on. 15 seconds. 10 seconds, let's go! 5, 4, 3, 2, 1. Here it is, pulsing. Stay with me, come on, let's go, let's go, let's go!
We got 20 seconds. Left, keeping the core tight, the glutes tight, getting wild out here in Grand Teton National Park.
Come on, I want you to burn. Let's go. 3, 2, 1, let's go, speed.
We got one more big round left. All we're doing is squat hold. Oh yeah, save those isos for the end.
20 seconds, come on, come on.
10 seconds.
5, 4, 3, 2, 1.
We got our squat hold right here. Elbows in, a little past shoulder width apart. Or shoulder width, right about there depending on your flexibility.
We're just holding.
Keep your elbows out.
Come on, 15 seconds.
Woo!
10 seconds. 5, 4, 3, 2, 1.
Speed uppercuts. So remember, Driving, you can square your stance up. Heel, hip, shoulder, coming all the way up, keeping that core tight, booty tight.
Let's go, 15 seconds, staying with me. Come on, 10, 9, 8, 7, 6, 5, 4, 3 3, 2, 1.
Back to our squat hold kettlebell. Actually, sometimes I get the kettlebell and lift it up like that.
Let's go, squeezing tight. Come on, let's get it.
Finish strong.
Looking good, feeling good. 15 seconds, stay with me.
Do it for the Tetons.
Come on, 5, 4, 3, 2, 1. Here we go, speed uppercuts, turning, burning, churning. Finish strong, come on, 20 seconds, let's go. All day, 15 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
Woo!
Out here in Grand Teton National Park. Remember, you can always do that twice, make it a 40-minute workout. Mobility before, stretching after. Thank you for joining me. Iconic location. If you haven't been to Jackson, Wyoming, the Grand Tetons, you have to come visit. Remember, giving 110% each and every day, getting this outdoor body workout in. I'm Tommy Cassano. Thank you for joining me. I'll see y'all next time for the outdoor body workout. Let's get it. Let's go wild.
