Single Kettlebell HIIT | Total Body Strength & Fat Burn in Sedona

What's up everybody, Tommy Cassano, founder Outdoor Body, here in Sedona, Arizona. Today we have a Peak Kettlebell HIIT workout for you in Red Rock Country. 24 minutes nonstop. This is going to be a full body HIIT burner. I hope you're ready, so grab your kettlebell. I would say medium weight, light to medium weight. We're going to be flowing a lot. We're going to be doing swings, we're going to be doing cleans, we're going to be doing overhead lunges, a mix of everything really, full body. Um, the way it's broken down, we have 4 big rounds. In each round we have 4 exercises. Each exercise is 45 seconds and you're going to do it twice. So don't worry about it, I'm going to coach you through the whole process. I'm here working out with you and it is going to be a burner. I love this workout. This is going to be fun. So once again, grab your kettlebell. Um, the most complex movement with the kettlebell today is going to be the swing to a clean. So just remember, with that clean, you're just bringing it up, keeping your elbows in tight, and I'll give you the cues and reminders as we go along. And then we have a little bit of a press into an overhead lunge. So once again, we'll flow through it. Just get your mind ready, get your body ready, and we're about to get wild. So we're going to start our rounds with a swing, then a clean. It's a superset for the first 45 seconds. So grab your bell, we're gonna start in 3, 2, 1. So remember, here, right into a clean swing. Remember, bringing those hips all the way up, coming back, then going right into that clean. Let's go, straight up, bring it in. Let's get it, let's go! 10 seconds, nice easy swing. This is all glute core activation. 2 One other side. We got the left hand, swing right into a clean. Let's go! This other hand can flow with the kettlebell. Remember, on those cleans, you just want to punch your arm through, just bring it straight up. This is all core, full body movements. Let's get it. 15 seconds, then we're going into our goblet squats and press. Oh yeah, that's gonna be a good one. 2, 1, here we go. So grabbing that kettlebell right here, squatting, and then pressing straight up. That's it, all the way down. Straight up overhead. Let's get it. Let's go. Straight down, straight up. Breathing tight, keeping that core tight. Let's go. 15 seconds. 10 seconds. And we got up-down kettlebell taps. Here we go. So kettlebell down, we're in a high plank. We're gonna tap, tap, pop up, tap, tap. Coming down, it's like a burpee. Tap, tap, coming up, tap, tap. Let's go. Tap, tap, coming up. Told you this is a HIIT workout. Come on. Tap, tap, coming up, tap, tap, let's go. Tap, tap, coming up, tap, tap. Just an excuse to do more burpees. Let's get it. Coming up, tap, tap, here we go. We got round 2, we got swing right into that clean. Let's get it! Punching through. Woo! Come on, we're burning! 15 seconds. 10 seconds, let's get it. Straight up that swing, then getting into that clean. Here we go, switching sides. Swing right into that clean. Love kettlebells, full body movements, engaging the core, engaging the entire body. 30 seconds left, come on! Just making sure you're punching through on those cleans, just like that. 15 seconds, let's go! 10 seconds. 5, 2, 1, here we go. We got our goblet squat, straight down, pressing overhead. Let's go, all day, come on, 30 seconds. Burning and churning here. Come on, 15 seconds. We'll just call them burpee taps, kettlebell burpee taps. Let's go. This time we're gonna do 4 and 4, so 4 taps and 4 taps. Let's go. So high plank, real— 1, 2, 3, 4, popping up, 1, 2, 3, 4. Let's go. 1, 2, 3, 4, popping up, 1, 2, 3, 4. Let's get it. 1, 2, 3, 4, popping up, 1, 2, 3, 4. Let's go. 2, 3, 4, popping up. 1, 2, 3, 4. 10 seconds, feel the burn. 2, 3, 4, popping up. 1, 2, 3, 4. One more. 2, 3, 4, popping up. 1, 2, 3, 4. Here we go. So from the ground It is a power upright row. Down, tap, bring it straight up. This arm straight out, tap, straight up. Let's go. Keep that elbow above the wrist. Tap, let's go. Tap, straight up. Keeping that core tight. Tap, let's get it. Ooh, that dry desert heat out here in Arizona. Let's go, 5 seconds. A little bit of a sumo stance, as you can see. Here we go. So kettlebell in the right hand, we're gonna press, then we're gonna overhead lunge with the same side coming down. Press, overhead lunge. Let's go. Press, overhead You can either strict press or a little bit of a power press. Either way is fine for this one. Just stabilize once that kettlebell is in the air for that overhead lunge. Let's go, straight down. 10 seconds, let's go, last one. Down and up. Nice work. Here we go. We have power upright row. Once again, slightly wide stance, a little bit of a sumo. Straight up, down, straight up. Let's go, 30 seconds. Tap, straight up. We getting it. Feeling that burn out here in Sedona. Let's go, 15 seconds left. Tap, straight up, tap, straight up. 5 seconds, then we got that press lunge on the left. 2, 1, here we go. Get my stance, so Press, lock out, and lunge. Coming down, press. Once again, depending on how heavy weight you have, you can do a power press, lock it out. I'm doing a strict because I always teach a little bit lighter weight, and I hiked up here in Doe Mountain to get you this workout. Let's go! It's always fun hiking with the kettlebell. Come on, almost there. Press and down. 10 seconds, let's go. Press and down. Here we get it, round 2. Down power upright row with the right. Come on, burning. Here in Sedona, one of my favorite places. The hiking and the adventures, the magic, the vortex energy. It is just stunning here. You have to come visit if you've never been. Let's go, 15 seconds, 10 seconds. 5 seconds, come on. Oh, I love it. 2, 1, stay strong. Here we go. Press into a lunge, press into a lunge, come on. Press into a lunge, press into a lunge, come on. Press. 30 seconds. Press into a lunge. Press into a lunge. Let's go. 15 seconds. Stay with me, stay strong. Lock that arm straight up, protection on that overhead lunge. Here we go. Switching it up, left side power upright row. Come on, let's get it. Once again, this other arm you can, for balance, hold straight out. Come on, 30 seconds, let's go. Ooh wee! 15 seconds. Tapping, coming straight up, keeping that core tight, squeezing it tight, engaging your entire body. Let's go, 5 seconds. Last one, here we go, and we are pressing and lunging. Let's get it. Press and lunge. Press and lunge. All day. Press and lunge. Let's go, 30 seconds. Press and lunge. Come on. 15 seconds, stay strong, let's go! 10 seconds, 5, last one. So next we got a push-up, here we go. So we got a push-up, 1, 2, then we're gonna pop up, stay in that low position, 1, 2, row right first. So 1, 2, pop up, row. 1, 2. Oh, that's a burner! Let's go. 1, 2. It's not a full push-up, just so your chest can hit the kettlebell. Let's go. 1, 2, coming up. 1, 2. Oh yeah, let's go! 5 seconds. 1, 2, popping up. 1, 2. So we got just a straight leg deadlift, more of an isolation in between those more intense sets because we're going that push-up pop on the left. So straight leg deadlift, booty comes back. No pressure in the lower back. As you can see right here, putting your butt through the wall, squeezing those glutes. Isolation, straight down, straight up. 15 seconds, let's go! Come on, 10 seconds! Oh wait, come on! Last one, down and up. Here we go. We have to push up, 1, 2. You pop up, row, row. Stay in that squatted position. Oops. 1, 2, coming up. 1, 2, let's go. Coming down, 1, 2, popping up. 1, 2. Let's go. 1, 2, popping up. 1, 2. 15 seconds, come on. 1, 2, popping up. 1, 2. Last one. 1, 2, popping up. 1, 2. We got 45 seconds of chair squats. Elbows in tight. Coming down, straight up, nice and slow. Remember, bring those elbows up, get deep into that chair squat. 30 seconds. We, we're getting it. Oh yeah, come on, all the way down. All the way up. 15 seconds. 10 seconds. 5 seconds. Now we got round 2. Here we go. Kettlebell down, popping back. 1, 2. Coming up. 1, 2. Nice and tight on those rows. 1, 2, popping up. 1, 2, let's get it. 1, 2, popping up. 1, 2, we come on. 1, 2, popping up. 15 seconds, let's go. 1, 2. Popping up, 1, 2. Last one, 1, 2. Popping up, 1, 2. Straight leg deadlift. Booty back, core tight, butt tight. Let's go. Oh yeah, this is a good one. Got to do some static in between those high-intense pop-ups. Remember, good form on straight leg, super important. Getting that whole backside. Let's go, 10 seconds. Squeezing super tight. 5 seconds and we got our left side. 2, 1. Here we go, kettlebell down. 1, 2, popping up. 1, 2, let's go. 1, 2, pop up. Row, row all day. 1, 2, pop up. 1, 2. 2, popping up, 1, 2. Let's go. 1, 2, popping up, 1, 2. 10 seconds. 1, 2, popping up, 1, 2. Here we go, we got our chair squats. Squeeze the legs together, straight down, closing out that third round. We got one more left. Come on, stay strong, stay wild. 30 seconds up here in that Sedona summer Arizona dry heat. It'll burn you just like this kettlebell peak workout. Let's go, 10 seconds. Stay focused, stay with me. Down and up, 5 seconds. Here we go, we got reverse lunge pass-throughs, 45 seconds. So reverse lunge, passing through the legs. Let's go. Don't know what that was. Firing the hole, come on, passing through, core tight, engaging everything. See from this angle, let's go, 10 seconds. 5 seconds, then we got squat jumps with the kettlebell. That's right, here we go. Getting a good position, so you're just tapping a little bit wider stance, explode up. Let's get it. Tap, explode up. Take your time. I want you to explode. Don't focus on the quantity but quality of the exercise. Let's go, 30 seconds. Tap, coming up. Tap, coming up. 15 seconds, let's go. 10 seconds, then we got wild knees. So we're in our wild stance, tapping the kettlebell with our knees just 2 times, then we're standing up like a burpee into an around the world. So right here, we're just going 1, 2, popping up, around the world, around the world. See it right here? 1, 2, you're popping up, squeezing tight, around the world, around the world. Let's go. 1, 2, up. Don't knock the kettlebell over. Around the world. Around the world, let's get it. 1, 2, up. Around the world. See, I'm gripping the kettlebell a lot easier when you do those around the world. Up, up. You don't have to hit the kettlebell, especially if you're knocking it over. 1, 2. Here we go, on your booty right here. Legs tight. We're just doing Core kettlebell circles. Let's go. Lightweight, heavyweight, you should be able to do this. If it's too heavy, just hold it straight out. Come on, burning and churning, baby. 20 seconds, let's go. Core tight. 15 seconds left, stay with me. You're doing great. You're looking good. You're getting wild. Let's stay that way. We got one more round of all that. 3, 2, 1, here we go. Reverse lunge, passing through. Let's go. Let's get it. 30 seconds. Come on, they're shooting something out there. Come on, almost there. Stay with me. 15 seconds. Woo! Come on, 5 seconds. 2, 1. We got our squat jumps. Legs a little bit wider, tap, exploding up. Let's go, finishing strong. Come on, all day, 30 seconds. Breathe in, explode out. Let's get it, come on! 15 seconds, we got a wild touch around the world. Come on, let's go! 3, 2, 1, kettlebell down. Let's get it up, up in that wild stance. Around the world, around the world. Remember that wild stance, just going up, up, popping up. Around the world, around the world. Let's go up, up. You can just hit your knees if you want to, or the kettlebell. Let's go, almost there. 15 seconds, staying low, feeling good, looking good. Come on, up and up. Last one, around the world, around the world on your booty. Let's go, this is it. Baby circles. Come on, stay strong. You got 30 seconds of hard work. You came this far, do it for Sedona, the magic of Sedona. Let's go, 20 seconds. Breathe, stay with me. Whoo, core tight. 15 seconds. My butt is on a rock. 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. That is it. That is our Peak Kettlebell HIIT workout here in Sedona, Arizona. Remember, you can always run that back 48 minutes in a row. Mobility before, stretching after. Thank you for working hard and joining me in Red Rock Country, Sedona, Arizona. Please come visit if you've never been here. This place is absolutely magical. And always leaving no traces behind, preserving and protecting and honoring the land for future generations. I'll see y'all next time in Outdoor Body Workout, and stay wild.