Tommy Cassano, founder of Outdoor Body, leads a 20‑minute total‑body HIIT session filmed at Crater Lake National Park. The workout uses two kettlebells (or two dumbbells) and consists of five compound movements performed for 45 seconds of continuous work followed by 15 seconds of high‑intensity cardio, repeated for four rounds (total 20 minutes). The five core exercises are: (1) double clean to power press, (2) straight‑leg deadlift to row, (3) double lunge with shoulder shrug, (4) sumo squat to upright row, and (5) alternating core press on the back. Cardio intervals alternate between jumping jacks, high knees, mountain climbers, and tuck jumps. Throughout the session Tommy provides form cues (e.g., keep core tight, maintain a neutral spine, watch kettlebell path), scaling options (use lighter weight, switch to dumbbells, watch tutorial videos), and motivational encouragement. He also references the scenic setting, noting Crater Lake’s depth and beauty, and ends with reminders for mobility before and stretching after, plus an optional double‑duration version.
Chapters
What's up everybody? Tommy Cassano, founder of Outdoor Body, here at Crater Lake National Park. It's a beautiful summer afternoon and we have a peak double kettlebell workout for you and today it's going to be all power. It's only 5 exercises of double kettlebell. If you've never done kettlebells before, I don't recommend doing this. This workout. Watch the tutorials, do the bodyweight until you're comfortable with kettlebells. As far as the weight with double kettlebells, I would choose, I'd say, medium to lightweight. It's going to be 45 seconds nonstop of a movement, 15 seconds of a cardio, high intensity. So it's going to be 5 exercises, 1 minute, 45, 15, 45, 15. We got 4 big rounds right in a row. It's 20 minutes nonstop. We're going to burn. So some of the exercises are going to be doing cleans, we're going to be doing sumo squats. So if you don't know how to do cleans or snatches, those type of movements, remember we have tutorials, or just go with it, watch me. I'm going to be teaching you the entire time. If you only have access to dumbbells, you can get away with 2 dumbbells, but I prefer, you know, I only use kettlebells as an extension of my body. So the first thing we're going to be doing is double clean to a power press. So it's going to be right here, like someone apart, right here. Clean, press, just like that. That is going to be the first movement, and then we're going to get right into it. So just follow me. Here we go. We're going to start it off in 3, 2, 1, let's go! Grabbing the kettlebells, 45 seconds, and up. Let's get it! We got 45 seconds. Let's go! If you have a watch, I'd say watch out with kettlebells when you're doing cleans and snatches. Let's get it! We're in Crater Lake, the deepest lake in America, 1,943 feet. Deep. 7th deepest in the world. Let's go. 5 seconds. 3, 2, 1. We got jumping jacks. Let's go. 15 seconds. We're getting it in. Next we're doing straight leg— 2 straight leg deadlifts. Here we go, grab your bells. Straight leg, 1, 2, coming up and down, row, row. Once again, reset, down. Remember, you got 4 rounds, don't worry about the rep count. Down, row, row. See from this angle, 45 seconds. Down, down. Here you go, row, row. Straight leg deadlifts to rows. Down. Might only get 6 reps, but that's fine. We got 4 rounds. Let's go. Down, down, and row, row. Here we go, jumping jacks. Let's get it. Next we got lunge, lunge, shrug, shrug. 3, 2, 1, grab your bells, let's get it. So lunge, lunge, shrug, shrug, let's go. Lunge, lunge, shrug, shrug, lunge, Lunge, shrug, shrug. Let's go. Lunge, lunge, shrug, shrug. Core tight, full body power. One more lunge. Lunge. Here we go, jumping jacks. Let's go, 10 seconds. Next we got sumo, 2 sumo, 1 upright row. Here we go, legs super wide. Going sumo, sumo, upright row. 1, 2. Upright row, let's get it! 1, 2, upright row. Whoo! 1, 2, all day, squeezing tight, core tight. 15 seconds. Upright row, down. 5 seconds. Woo! Jumping jacks, let's go! We're burning. Next, it's the only one we're gonna be on our back for, the last one, alternating core press. 3, 2, 1. So grab your kettlebells. On your back, it's gonna be press leg straight up. Let's go, breathing out, let's get it. Come on, 15 seconds. Woo! 5, 4, 3, 2, 1. Kettlebells down, jumping jacks closing out the first round, and we're doing it all again. But we got high knees for our cardio. Here we go. 3, 2, 1, twist them. Here we go, round 2. Clean, press, let's go. 45 seconds. Squeezing tight, core tight, pressing straight up. Let's go. All day, let's get it. 15 seconds. Remember, it's like a double swing clean press. 5 seconds. 3, 2, 1. We got our high knees. Let's go! Burning and churning, come on! 3, 2, 1. We got our straight leg down and up 2 times, 2 rows. Let's go! Straight one. 2. Row, row. Come over here. 1, 2. Coming up. Row, row. Love these ones. Remember, squeezing the booty, belly button to spine, core tight. Row, row. 15 seconds, let's go. Row, row. Let's get it. 5 seconds. Row, row, and that is it. High knees, let's go! We got Wizard Island right behind us at Crater Lake. Come on, bring those knees up, core tight. 3, 2, 1, we got our double lunge, lunge. Shrug, shrug, lunge, lunge, shrug, shrug. Let's go! Lunge, lunge, shrug, shrug, lunge, lunge. Let's get it! Shrug, shrug. Come on! Lunge, lunge. Shrug, shrug. Almost there, 10 seconds. Shrug, shrug. 5 seconds. Shrug, shrug. Let's go, high knees! Let's get it! Bring them up, squeeze them tight. 5, 4, 3, 2, 1. We got our sumos. 1, and then on that second, bringing it to that upright row. Down, down, all the way up. Let's go. Down, down, all the way up. Come on. Whoo! Burning and churning. Crater-like. Let's get it. 15 seconds. 10 seconds. Last one. Upright row. We got our high knees. Come on. Stunning summer afternoon. We got our core press alternating. 3, 2, 1. Remember, on our backs right here, just opposite, opposite. Let's go! Chest and core squeezing tight. 30 seconds. Come on! 15 seconds. 10 seconds. 5. 4, 3, 2, 1. High knees, let's go! Woo, getting dirty here at Crater Lake. Come on, let's go! We got round 3 right now, double clean. Let's get it. And press. We got mountain climbers for our cardio. Locking out, coming in, locking out. Let's go! Whoo! Kettlebells are the most advanced of the outdoor body workouts, so if you're doing this right now, Going hard, let's go! 10 seconds. 5, 4, 3, 2, 1. We got our mountain climbers, let's go! Driving those knees, 15 seconds. 5, 4, 3, 2 2, 1. Fast and quick. Straight leg, down and row. 1, 2, let's go. Straight leg and we got our row. Squeezing tight. Row, row. Don't get sloppy on me. All the way down, all the way up, 2 times. Then we got our row, row. Let's get it. Down, down, coming up. Row, row, let's go. Down, down, coming up. Row, row. Mountain climbers, let's go. 5, 4, 3, 2, 1. We got our lunges. Let's get it. Lunge, lunge, shrug, shrug. Let's go. Lunge, lunge, shrug. Shrug. Let's get it. Lunge, lunge, shrug, shrug. All the way down. Remember, core tight. Get those shoulders all the way up to your ears. Down, down, up, up. 10 seconds, let's go. Down, down, up, up. 5 seconds. Up, up, mountain climbers, let's go! 15 seconds. 5, 4, 3, 2, 1. Here we go, sumos, legs wide. 1, 2, upright row, let's Get it down, down, upright row, upright row. 30 seconds, come on, almost there, almost there. Let's get it. 20 seconds, 15. Whoo! Down, down, upright row. Last one, right into mountain climbers. Let's get it, come on. 10, 5, 4, 3, 2, 2, 1. On our backs, we got our alternating core press. Let's go! Woo! Sun is hot, dirt's flying everywhere. Let's go, 30 seconds. Breathing, let's get it! 20 seconds. 15. 10 seconds. 5, 4, 3, 2, 1. Mountain climbers, come on, almost there. 5, 4, 3, 2, 1. This is our last round, last 5 minutes. Give it all you got. Clean press. This is it, last round, 5 minutes. Stay with me, come on, pressing up. Finish strong. 30 seconds. 15 seconds. Come on, 10 seconds. Let's go. 5, 4, 3, 2. 2, 1. We got our tuck jumps right here. Let's go, tapping, getting it up. Last one, straight leg deadlift to row. 1, 2, coming down, row. Row all day. Down, down, coming up. Row, row. Down, down. Row, row. Finish strong, let's go. Down, down. Row, row. 15 seconds. Down, down. 10 seconds. Row, row, come on, we're almost there. Down, down, row, row. Last one. Down, down, row, row. Tuck jumps, let's go! Finish strong, getting them up. Come on, one more. We got our lunges. Come on! Down, down, shrug, shrug. Down, down, shrug, shrug. Down, lunge, shrug, shrug. Stay with me, we're almost there. Shrug. Shrug. Coming over here. Down, down, shrug, shrug. We got 2 more. Down, down, shrug, shrug. Last one. Shrug, shrug. Tuck jumps. Almost there. Let's go! 3, 2, 1. We got our sumos, come on! 1, 2, upright row. 1, 2, upright row. We're almost done, 2 minutes left. Upright row, 30 seconds. Upright row, working hard. Let's get it, stay with me, almost there. 15 seconds, upright row. 10 seconds, upright row. Last one, then our tuck jumps. Then we got 1 minute left. That's it, jump! Let's go, core tight, get those knees up. One more, here we go, finishing strong. Our alternating core press, last minute, all we got left. Come on, 30 seconds. Breathing out, keep it tight. Let's go, 15 seconds, 10 seconds. 5, 4, 3, 2, and 1. Tuck jumps, 15 seconds. This is it, let's go! Bring them up, come on! 10 seconds. 5, 4, 3, 2, last one. Woo! That is it. There's your peak double kettlebell workout here at Crater Lake National Park. Remember, you can always do that 2 times, make it 40 minutes. Mobility before, stretching after. That was a burner. Working hard each and every day. If you've never been to Crater Lake in Oregon, you have to come. Absolutely amazing, pristine, bright blue lake. Thank you for joining me. Thank you for working hard. I'll see y'all next time. For the outdoor body workout. Let's get it and stay wild!
