In this 20‑minute nonstop outdoor workout, Tommy Cassano, founder of Outdoor Body, guides viewers through a high‑intensity kettlebell‑and‑band routine designed to target the glutes, core, and legs. Filmed on a summer morning beside the Virgin River in Zion National Park, the session blends kettlebell swings, squats, sumo deadlifts, lunges, straight‑leg deadlifts, band‑assisted isometric holds, and plank taps, all performed in timed intervals (typically 30‑second work periods with brief counts). Throughout, Tommy offers detailed form cues—such as keeping the core tight, aligning knees with toes, breathing through the nose and out the mouth, and maintaining proper band tension—while encouraging viewers to adjust weight or band resistance as needed. He emphasizes safety (e.g., avoiding lower‑back dip, using modifications for beginners), scalability (repeat the circuit for a 40‑minute session), and environmental stewardship (Leave No Trace). The energetic, motivational dialogue from Tommy and a secondary speaker creates an engaging, outdoor fitness experience that showcases both the physical workout and the scenic backdrop of Zion.
Chapters
What's up everybody? Tommy Cassano, founder of Outdoor Body, here in Zion National Park. Today we got a special peak workout for you. It is bells and bands. That's right. We're going to be working on our booty, our core, our legs. We're going to get after it right here, right now, 20 minutes nonstop. So we're going to be using a kettlebell and a band the entire time. So two things. You need a kettlebell where you can sustain for 1-minute rounds with good quality, good form. If you've never done kettlebells, please watch the tutorials or just stick with the Outdoor Body bodyweight workouts. So the kettlebells, we're going to be doing mostly legs. We'll be doing some isometric holds. Uh, we'll be doing straight leg deadlifts, squats, all sorts of awesome stuff to activate our core, our glutes, full legs.
Then you also need a band.
So a good resistance band, nothing too tight because we're going to be actually holding them in certain positions when we're be doing lunges. So you want a little bit of flexibility in the band, but if you just have one, just use it and we'll flow with it. Everyone's on their own fitness journey, so you may be able to extend a little bit further or not as much, and I'll coach you through the entire process. So we are going to get after it. It's got 20 minutes nonstop. We're going to start with the bands right here, lower on the ankles, and we're going to start with a 30-30 split, just doing swings and in and outs. All right, so stay with me, it's going to be a good one. We're going to start in 3, 2, 1, grab your bell. Here we go. So just doing swings, making sure you activate the glutes. Beautiful summer morning here in Zion, right on the Virgin River. Angels Landing, like I was saying, famous hike right behind us. The Grotto Point right in front of us. Let's go. Kettlebell now straight here. We're just gonna go in and out, supersetting. Let's go. So see my legs nice and tight? When we're doing the band exercises, I'll usually cue you just to hold the kettlebell just like this. This is a peak workout. This is one of the hardest, so let's get it. But if it becomes too heavy, you can always put the kettlebell down. Listening to the sounds of the Virgin River. Also, the Zion shuttle buses run heavy during the summer. Here we go, back to swings.
Let's go.
Core tight, squeezing the glutes, activation.
Let's go, let's get it.
It's summertime. 10 seconds. 4, 3, 2, 1. Here we go. In and out.
Squeeze and tight. Let's get it.
So remember, with these bands, you're squeezing those glutes, those thighs. Activation. Everything should be burning.
Woo!
3, 2, 1. Right here, shoulder-width apart, we're doing 30 seconds deep squats, just like that. With the kettlebell like this, I like to bring my elbows up slightly, just like that.
Let's go. 10 seconds.
Here in Utah, Zion famous for the beautiful sandstone, multi-layered colors. Here we go, holding the kettlebell right here, just 45-degree right side, stretching out.
30 seconds.
Plant life to wildlife. Been here numerous times, never ceases to amaze me. So happy to give you this. Call this the booty band bell workout. Let's go! 2, 1, here we go. Back to squats, down and up, squeezing tight.
Let's get it. Woo!
Breathing through the nose, out the mouth. Let's go, 10 seconds. 3, 2, 1. Kettlebell in the right hand, we got our 45-degree Bands on the left.
Let's go, come on! 15 seconds.
Core tight, belly button to spine. 5, 4, 3, 2, 2, 1. We got our slow sumo squats. So band right there, just going straight down, straight up, nice and slow. Remember, those knees face the second toe, pointing out on an angle about 45 degrees. Let's go. Should feel that resistance of the band, and we got the weight of the kettlebell. 1 minute non-stop. Let's get it.
Woo!
Come on, all day! Come on, 15 seconds, 10 seconds, 3 2, 1. Here we go. So bringing the bell up over the knees just like that, kettlebell in the right hand. You're going to lunge just like that with the left, down and up.
Let's go, let's get it.
Feeling good. Come on, all we're doing is 30 seconds. 2, 1, holding that kettlebell. We just have a quad raise with the left. See this? Squeezing that quad straight up.
Let's go!
Oh yeah, it's a good one. 15 seconds. 10 seconds. 3, 2, 1, here we go. On the right. This is all saying with those bands, depending on your resistance, you may have to go a little bit shorter in your stride. Let's go!
15 seconds, 10 seconds, 2, 1, here we go!
Quad raising up, squeezing tight, let's get it! Come on!
Oh yeah, come on, 15 seconds.
Over-exaggerate squeezing, dorsiflex that front foot. 5, 4, 3, 2, 1. Now bring in that band underneath our feet. So we're gonna be stepping on it just like this. So bring that band there, just holding the kettlebell, raising, alternate. Sometimes these transitions will lose about 5 seconds, it's all good. Here we go, bring that knee all the way up to your chest, over-exaggerating. You'll feel it in that upper quad into your hips.
Let's go.
30 seconds.
Woo!
Come on now. All day, squeezing.
Come on.
Sun is starting to come out, shining bright. 10 seconds, come on. 3, 2, 1. Getting that band, bringing it all the way up high again, just like that. Upper thighs, we got a straight leg deadlift. Kettlebell in the right hand, so left leg down, coming straight, focusing on that glute. Once again, depending on your resistance resistance will depend on how far that right leg kicks back. Let's go, super slow. And if that's too much, you can always just go straight down and tap the right foot on the ground. Straight down, straight up.
Let's go, let's get it. 10 seconds.
Flexing that booty, let's go! Kettlebell and band time. What up, Zion? Here we go, switching sides. Right leg straight down, straight up, keeping that balance.
Let's go!
Oh, loving this one. You gotta do some more booty band kettlebell workouts.
Come on, you got this. 30 seconds.
Gotta jump in the Virgin River after this workout. It's summertime, let's go. Oh yeah, come on, 10 seconds. I'm always on rocks and uneven surfaces. 3, 2, 1, here we go. So you can keep that band here or lower it just a little bit. We're going sumo, super wide. Just like that. And we are going to hold just down, side to side. So it's more of an isometric squeezing with these legs. You can come in and out. Here we go, 30 seconds. Then we're coming straight up and we're going straight down to a deadlift for 30 seconds. Super slow. Down, up. Wanted to get in that iso position first. Should be able to knock out about 6 or 7 of these. Straight down, straight up. My legs are super straight. Come on. 5, 4, 3, 2, 1. 2, 1. Actually on the ground now, so we're gonna bring that band down just like this, and we're gonna do abductors. Just squeezing, it's just gonna touch upon those inner thighs right here. Overexaggerate it. You can do a slight bend in the knee. This one, you can put your arm back. It's just to get some activation in these adductors. 3, 2, 1, other side. This is a portion of the body that's often neglected because it's super hard to focus on. So see how I'm just coming up and just squeezing and holding that right in there.
Woo!
All you need is about 25 seconds to feel that burn.
Let's go!
5, 4, 3, 2, 1. We have our kettlebell squat walks. So squatting down right here, kettle— or band can stay right there. It's more of a waddle side to side, squeezing kettlebell booty. We getting it in.
Come on. Woo!
30 seconds.
Come on, let's get it.
20 seconds. Sun's coming out.
10 seconds.
5, 4, 3, 2, 1. Here we go. We got side raises, 30 seconds each side. Right side first. Kettlebell down.
Let's go.
We're gonna be alternating now a little bit, kettlebell and then just bodyweight bands. Let's get it.
10 seconds.
Once again, with these bands, you won't— probably won't be able to go up all the way. 90, 2, 1, other side.
Ooh, come on!
15 seconds, 10 seconds, 2, 1. Coming up, we have Goblet squats pop. So we're gonna go super low. 1, 2, coming straight up.
Let's go.
1, 2, coming straight up. 1, 2, coming straight up. We working it.
Whoo! Oh yeah.
1, 2, straight up. 1, 2, straight up.
30 seconds. Burning, churning. 20 seconds. 15, let's go. 10 seconds left. One more.
Whoo! Here we go. Put this down. Bells or band all the way down to ankles. We're going straight leg pulse, right side first. So we got that pulse right here, straight up, holding tight. 30 right, 30 left. It's only gonna be a micro movement. Let's go. Core tight, belly button to spine, squeezing. 5, 4, 3, 2, 1. Switching sides.
Let's go.
Pulsing, flexing that booty.
Let's go.
It's glute and core, bells and bands.
Come on. Woo!
10 seconds. 5, 4, 3, 2, and 1. Coming up, we have chair squats. So keep your legs just where the band has resistance. Going to be more of a skinnier squat. Straight down, straight up. I want those knees in. I prefer squeezing together, but with the band, I want a little bit of an activation in the glutes. So super low. When you come down, your elbows come out.
Squeeze and let's go.
Oh yeah, getting those chair squats in. Straight up, straight down.
Let's go.
Zion National Park. In all of its beauty.
Let's go. 15 seconds. 10 seconds.
3, 2, 1. Kettlebell down. We're gonna be in a high plank position just like this, and we're gonna go tap right, tap left. So core tight, squeezing your glutes, should be on fire the whole time. Let's go, 1 minute, tapping out as far as you can.
Let's go.
Oh!
Ugh, 20 seconds.
Next we're gonna do a static lunge to a straight leg. We're gonna start off with the left side. 3, 2, 1. 2, 1. Coming up, grab your bell, bring this right above the knee, your band. So your left leg forward right here, you're gonna be straight down, lunge, straighten that leg, straight down. Nice and easy. Straight down in that lunge, straight down. You should feel it activating in that glute. And straight down.
Let's go. Straight down.
Woo! This is a burner. Glute and hammy fire time.
Straight down.
10 seconds. 5, 4, 3, 2, 1. Switch the side, kettlebell in the left hand. Allow bus down and straight.
We got our lunge to our straight Let's get it. Woo!
All day squeezing that glute. Love this one. Make sure you're not dipping into your lower back on this exercise, isolating that glute, that hammy.
Come on, almost there.
Approaching that 20-minute mark. I think we may have to do a 1-minute burnout. 3, 1 more, 2, 1. Let's grab this kettlebell. We're gonna do iso hold. Just like this. 5, 4, 3, 2, 1, power up!
Let's go!
Hold. 5, 4, 3, 2, 1, power up!
Let's get it!
5, 4, 3, 2, 1, power up! Squeezing tight. 5, 4, 3, 2, 1, lock it out!
Come on!
5, 4, 3 2, 1, let's go! 5, 4, 3, 2, 1. Woo! 5, 4, 3, 2, 1, come on! 5, 4, 3, 2, 1, 10 seconds, come on! 5, 4, 3, 2, 1, last one! 5, 4, 3, 2, 1. That is it, your Peak Kettlebell Band Workout here in Zion National Park. Remember, you can always do that 2 times, make it a 40-minute workout non-stop. Mobility before, stretching after, getting after it each and every day. Thank you for joining me. If you've never been to Zion, you have to come here in Utah. It is absolutely stunning, precious land. Always leave no traces left behind, preserving this amazing, wonderful landscape for future generations. Thank you for joining me. I'll see y'all next time in the outdoor body workout. Stay wild!
