33-Min Kettlebell Lower Body Workout in Wilds of Alaska
33-minute kettlebell lower body workout filmed on Kenai Lake in Alaska. Three circuits alternate 40-second strength moves like double-rack squats and reverse lunges with 20-second cardio bursts, bookended by a mobility warm-up and final burnout.
Chapters
What's up everybody, today we're on Kenai Lake in Alaska and we have a double kettlebell leg crusher, 30 minutes non-stop. We got a 3-minute warm-up, so grab your kettlebells, equal weight. I'd say go a little heavy. We're doing all legs, 30 minutes non-stop. This is going to be an amazing workout, warming up with some mobility first, 3 minutes. We're going to get right into it. Make sure you are ready to get your mind right. Let's go. So we're going to warm up with lunge openers, alternating each side. Here we go. So lunging and then opening straight up, 1 minute nonstop. Here we go. Lunge, open up to the inside. Alternating lunge deep, open straight up, getting those hips, getting those legs warmed up, and open up. Here we go, left leg lunge, coming up, right leg all the way up. Here we go, 1 minute, let's go! It's a beautiful day in the neighborhood. The Kienhai Leg Crusher, a little mobility. 'Cause we got a big workout ahead of us. 20 seconds, nice and deep. We're just going slow.
Woo!
Oh yeah, come on.
10 seconds. One more.
And coming up, we have our squats. Just nice down. Then we're gonna go hip opener, hip opener, nice and big. Remember, we're going slow. Squat, hip opener, hip opener. Let's go, double kettlebell time. We got the Kenai leg crusher. We're in the Kenai Peninsula here in the great last frontier of Alaska. Open. Open. 1 minute, let's go. All the way down, slow. Open up, open up, let's go. Almost there. Squat, open up, open up. Squat, open up, open up. 10 seconds, let's go. Squat. Open up, open up. Last one, squat, open up, open up. Here we go, we're gonna hold a deep squat now. We're just gonna hold it and open up our hips just like this. So we're just gonna move around side to side, opening up our core, opening up our hips. Let's go. Just gonna go 30 seconds. 5 more, here we go. Then we got high knees. Come on, just jogging in place, getting the body nice and move.
Woo!
What a beautiful day in the neighborhood. Oh yeah, so we're gonna get in our first circuit. 40 seconds double kettlebell exercise, 20 seconds of a light cardio. Here we go. So our first round, we got our kettlebells, we're racking, elbows in tight, squat, coming up. Let's go! Squat, coming up nice and slow. Got double 45s here. Squat, coming up. Oh yeah, doing great, looking good. Come on, 20 seconds. Then we're gonna superset these with just running in place, nice and deep. Double rack goblets, try and get those elbows in between the legs. Coming all the way down. 20 seconds, here we go. Jogging in place, nice and easy. Kenai Lake, what a beautiful morning. Next we're gonna do bodyweight squats. Once again, here we go, all the way down, all the way up. Be super setting. We got 3 exercises. Right in a row. We repeat that 3 rounds.
Down and up, down and up.
Nice work!
Come on! Oh yeah, let's go!
This whole round, this circuit, we're just jogging in place. The 20 seconds, that's our rest.
Let's go!
And jogging in place. Keep that core tight. Get the knees up. Oh yeah, let's go! Here we go. We got kettlebell reverse lunges. Just coming back and coming up. Let's go! Back and up. Getting those knees all the way down, keeping the shoulders back.
Oh yeah, good job!
Look good, feel good.
Come on! Ooh, 10 seconds, let's go!
One more, nice! Cowbell down, jogging in place. Round 1 complete. Going right back into our rack kettlebell squats. Here we go. Bring them up just like this. Elbows in tight. Squatting, coming up. Squat. Nice work up here in Alaska. Harder it burns, harder it dries. Getting that lean muscle, double kettlebell leg burner.
Let's go.
Breathing, keeping that core nice and tight. 10 seconds. Elbows tight. One more. There we go.
Here we go. Woo!
Core tight, let's get it. 5 seconds. 2, 1, bodyweight squats. Down. Pump these out. They should be nice and easy after those double kettlebells. Booty tight.
Let's go. 20 seconds. Oh yeah.
10 seconds. Jogging in place. Beautiful morning here in the Kenai Peninsula of Alaska. Little overcast as always. Unpredictable weather here. Here we go. Grab the kettlebells. Reverse lunges. Down, straight up. Let's go! Oh yeah, looking good, feeling good, burning and churning, baby. Let's get it! Ooh, mosquitoes are out, the wildlife is out, getting into summertime here. And one, nice! Jogging in place. Oh yeah, we got one more round. Stay with me, stay strong. Let's go, our first circuit. 2, let's go, last one. Round 3, kettlebells up, squat coming down. Remember, breathing, exhaling, booty tight, core tight. Let's go!
20 seconds. Woo!
Come on, 10 seconds. 5 seconds.
One more.
Kettlebells down.
Jogging in place. Let's go!
Stay strong, sharpen the mind, strengthen the body.
Bodyweight squats. Nice.
Always breathing. I like to inhale through the nose, exhale out the mouth. Nice work, 20 seconds, let's go! 10 seconds. 5 seconds. Running in place. Oh yeah, come on, outdoor body, let's go wild! Come on, 10 seconds right here on the lakeshore. Keenai! Here we go, reverse lunges. Coming back, coming up.
Oh yeah, nice work!
Doing good, looking good. It's our last round, then we get into our next circuit. Oh yeah, whoo! 10 seconds, 5 seconds. Jogging in place. Our next round, we got dual curtsy lunges. Option, you can rack them like we did in the squats, or or put them down here. Then we got bodyweight prisoner lunges and sumo duals. So here we go, Rack 'Em, curtsy coming down. If it gets too much, which is fine, just bring them right here. Same thing, giving you the option when you putting them in a rack position a little more emphasis on engaging your core. This one you can really focus on driving deeper in your legs. We'll just stick them down for now, but if you have lighter kettlebells, recommend you putting them in a rack position. I went a little heavier today. And drop. Jumping jacks is our cardio in this circuit. Whoo, nice work! 5 seconds, so we have prisoner lunges. Here we go. So hands behind the head. These ones, I'd like your knee to tap the ground if they can. Opening up that chest. Whoo, nice work! 20 seconds. Remember, opening up, elbows up, emphasize the core a little more. Belly button to spine. 10 seconds. Oh yeah, and one. Jumping jacks. Our next one, we have sumo squat, double kettlebell sumos. 5 seconds, here we go. Bring them in tight. Legs super wide, knees second toe. All the way up, all the way down. Tap, tap the ground with those kettlebells. Squeezing up, keeping the shoulders nice and back. Don't hinge over too much. You can hinge a little if you feel it in your lower back though. Hinging, meaning bringing the booty back. Tap, coming up. Giving you the angles. Tap, coming up. 10 seconds, nice work.
Come on.
And now jumping jacks. Round 1 complete. We got 2 more, let's go. Wow, just a stunning morning here. 2, 1, kettlebell! We got our curtsy, bring it in tight. Remember, you're coming on an angle here.
Let's go!
Oh yeah, this Salmon are everywhere here in Alaska, in the Southern Peninsula. Nice work, 10 seconds. About halfway through, stay strong, focus that mind. Drop. Jumping jacks.
Nice.
10 seconds, then we got our prisoner lunges. 2, 1, hands behind the head, all the way down. Tap that knee, tap that knee. Nice work, stay with me. 20 seconds. 10 seconds. Hotter it burns, harder it tries.
Let's go!
Jumping jacks, dual sumos coming up. Let's get it! Legs wide once again. Really go down, lock out at the top, squeeze those glutes. Squeeze as tight as you can. Tap and come up. Tap and come up. Let's go. Little mosquitoes on me, and they bite here in Alaska.
Woo! 10 seconds.
5 seconds, let's go. One, drop them. Jumping jacks. Round 2 complete. One more, let's go. Hope you got a smile on your face. We're going in deep. Let's get it. Curtseys, last round.
Let's go.
Going deep as you can on that curtsy. Making sure that front glute and hammy are feeling activated, burning. 10 seconds. One more, come on, drop them.
Oh yeah, come on!
Prisoner lunges. 3, 2, 1, let's go! Hands behind the head, knees tap the ground. When we go heavier when lunges, I don't really like knees tapping the ground, but bodyweight, you can go super low without really risking injury. Come on, keep those hands up, core tight. Let's get it. 5 seconds. Coming up, jumping jacks. 10 seconds. 3, 2, 1, here we go. Duel Sumo. This is it, our last exercise of this circuit. Down, straight up, lock out at the top. Breathe in, lock out. 20 seconds. Squeezing that booty.
Come on, 10 seconds, 5 seconds.
Jumping jacks, let's go! So our last circuit, we got overhead lunges, so we're gonna go one kettlebell and locked out tight, lunging on one side, then we switch and we go into straight leg deadlifts. Alright, so grab one kettlebell, right hand first, bringing it up. Can snatch it whenever you want and lunging forward. So kettlebell in the right hand, lunging with the left, tapping, come up. This other hand nice and tight, locked out. You can see right here. Let's go! Love this. This is like a full body core leg exercise, one of my favorites.
Oh yeah, one more.
Here we go, we're just gonna do little bunny hops. So think of on your toes and you're just hopping, really emphasizing the calves here, just getting some blood flowing in those calves, pumping them up a little bit during this whole circuit. Here we go again. Snatch it, kettlebell left hand, lunging with the right.
Let's go.
Remember, this hand, keep it nice and tight. Oop, did opposite. Left hand kettlebell, right leg lunge.
Let's go!
Down and up, belly button to spine, core super tight. One more, and down. Bunny hops. Now, if those overheads get too tired for you, you can always bring it in a rack position or even in a down position if that's too much. Really lock in the shoulders on that. Here we go, we got straight leg deads. So grabbing both kettlebells Legs tight, butt back, coming up nice and slow. Notice how I push my butt back, squeezing, super slow, belly button to spine. Down, right here, emphasizing glutes, hammies, hinging back, locking out at the top. All day. Come on, 10 seconds. Really feel that burn in the posterior chain, keeping the shoulders locked back.
One more.
Here we go, little bunny hops. Think of your toes gripping the ground, popping up. Here you go, overhead lunge with the right. Remember, if it's too much, rack. If rack's too much, bring it down to here. Here we go, up, lunging with the left. Oh yeah, let's get it, baby! Nice. Remember, I keep this nice and locked, crush grip at the Top. 15 seconds. 10 seconds, let's go. Last one. Bringing it down. Bunny hops or calf hops.
Let's get it!
Almost there, we got our left side. 3, 2, grab your kettlebell. Remember, lock out, lunge with the right.
Oh yeah! Let's go!
All the way down, squeezing that core. 20 seconds. Nice work!
10 seconds. 2, 1.
One more.
One.
Let's go.
Calf hops.
Straight leg deads. Remember, straight leg deads, it's not about speed, it's about really contracting that backside. Let's go. Double kettlebell, legs tight. Down, straight up. That's it. You don't have to have your legs glued together, but a little bit tighter, a little within shoulder width apart for these ones. Hinge coming up, let's go! Mmm, oh yeah, beautiful morning here on Kenai. Squeezing. If you feel any pressure in your lower back over, it's too heavy, you can always just do one kettlebell. Coming up, boom. Or just hinge a little bit more back. One more round, let's finish strong. Sweating here on the lake, mosquitoes are buzzing. Here we go, kettlebell up, last round in the circuit, then we got a burnout all day. Come on, locking that core tight. 10 seconds, come on! Last one, and down. Let's go, hops! We got our left side.
10 seconds.
3, 2, 1, let's go! Lock it out, coming up. Let's go, finish strong! Breathing good, bringing that other hand out nice and tight, digging deep in those lunges. All day, baby, all day. Make it burn. Let's get it. 10 seconds.
Let's go.
This angle. And down. Here we go, we got hops, we got one more exercise, straight leg deads, then we have a 3-minute burnout. Stay with me, stay strong. 2, 1, let's go!
Coming back.
Coming up, slight bend in the knees, squeezing that booty. Oh yeah, let's get it! 20 seconds.
15.
10 seconds, let's go! And time! Here we go, bunny hops. So we got 3 exercises, we're doing 2 rounds, 30 seconds non-stop of each. We got a dual deadlift, one kettlebell goblet squat, Then we have a rack high knee, which is a core leg burner. So here we go, 30 seconds. We're just going down, straight up, shoulder width apart. Down, straight up, squeezing the booty, squeezing the stomach. Let's go, core tight, booty tight. 15 seconds, come up. Hinging, 5 seconds. 1, here we go. So one kettlebell, elbows in, legs a little wider, down, straight up goblet. 30 seconds. Goblets go a little bit below parallel if you can. That's why you open up your legs a little bit more. Not a sumo, but a goblet. Core tight. Come on, Kenai Crusher! And one. Both kettlebells, rack, high knee. Elbows in tight, core tight. 15 seconds. 10 seconds. Come on, we got one more round.
Whoo!
Right into our dual deadlifts. Come on, almost there. A minute and a half. You can do anything for a minute and a half. Down and up. Sweaty and burning. 10 seconds.
Woo!
Here we go. Goblet. 30. Legs should be on fire.
Let's go.
Breathing, focus on the breath. Nice work, 10 seconds. One, last one. We got our dual high knees. 30 seconds, all you got. Stay with me, we're almost there. Focus on that breath.
15 seconds.
10 seconds. Let's go, 3, 2, 1. 2, and time! Wow, that is it, the Kenai Crusher here in Alaska. Thank you for burning those legs out, giving it all, giving 100%, joining me with Outdoor Body in iconic locations around the world. Remember, stay committed each and every day to your health and fitness. Journey, and amazing results will come, both mind and body. I'll see y'all next time for the outdoor body workout, and let's go wild!
