Tibetan Dynamic Lower Body in Nepal | 2 Kettlebells | 40 Min
Tommy Cassano leads a 40-minute kettlebell workout in Nepal's Mustang Valley at high altitude. Three 12-minute blocks of lower-body exercises: walking lunges, sumo pulses, power cleans to goblet squats, lunge jumps, and more, each 45 seconds on, 15 seconds rest. The harsh desert wind and landscape become part of the training.
Chapters
Welcome to Nepal for the Tibetan Dynamic Lower Body. We need 2 kettlebells and a yoga mat. We're in the Mustang Valley on the way to Tibet. The Tibetan Plateau is right behind us, and what a beautiful landscape this is. It's arid, it's high desert, it's dry, it's windy, it's cold, and we're gonna go after it in this Elevate class. So grab 2 kettlebells of equal weight. We're focusing on the legs, the lower body, the glutes. We'll be engaging the core. This is gonna be a very dynamic class. So let's start on our mat with a little bit of yoga to warm up the body. Here we go. Shoulders directly above the wrists, neutral spine. A few cat-cows here. Inhale, cow. Exhale, round the spine. Inhale up. Beautiful. Nice and windy up here. Exhale, round the spine. Inhale up. Exhale out. Inhale, neutral spine. Let's roll the hips all the way back, big circles.
And reverse.
Coming into our right leg is straight out. We're just going to do some big rainbows just to get activation in the glutes. Tapping and coming all the way up. Big rainbow movement, isolating that right glute. Just getting some blood flow in there. 5, 4, 3, 2, 1, and down. Left leg straight out. Big glute rainbows, tapping.
10 seconds.
Really focus on engaging core, belly button to spine. 2 and 1. Curl on the toes, coming up into our down dog, pressing back. Pedal out the legs. Straight arms, straight legs. Gazing through the navel. Deep inhale, deep exhale. Inhale, look to the top of the mat. Slowly walk your feet up. Ragda. Let the spine and head hang heavy. Connecting breath and movement. Slowly come up vertebra by vertebra, just bringing the hands overhead, coming into prayer pose. Deep inhale, deep exhale. Bringing the hands to the side, mountain pose. Tadasana, rooting your feet into the earth, closing your eyes, setting an intention for this outdoor body elevate class in the high, arid, windy plateau going onwards to Tibet here in Nepal. Getting into our strength portion of the class, grab your 2 kettlebells. We start in 10 seconds. We're starting with lunges, walking lunges. Grab your kettlebells. They're gonna be to the side, shoulders back. 3, 2, 1, let's get started. 45 seconds nonstop, 15-second break in between. We have 4 exercises in each block. We have 3 Big blocks, so 36 minutes nonstop. Keep the shoulders back. If you have the mobility, you can tap the ground with the knee. Keep the kettlebell super tight to your body. Oh yeah, 10 seconds. Lower body blast here on the Tibetan Plateau.
Whoo!
One more. Nice work. So we're doing quad squat right, one kettlebell, right leg forward, left leg slightly back, and we're going to be leaning on that right side. Let's go, rack position. Our goal is to focus on that right Quad. See it from this angle, really getting deep, hinging forward so we activate and isolate that side. Back leg, very light pressure. You're almost leaning into that entire right side body to get into that quad. 10 seconds. Slow isolation movement. 5 seconds. One more.
Whoo!
Then we got the left leg. Remember, you're going deep into it, hinging as much as you can on that side. Here we go. Coming down. 45 seconds. Hinge that hip all the way back and come down. Keep that elbow in nice and tight. Squeezing. Sometimes with this movement, you really got to neurologically concentrate on the top of the thigh or quad area.
Squeezing.
Let's get it. How beautiful, this arid land. Chilly, windy. On the other side is all the Himalayas, snow-capped peaks, which you'll see in other Nepal videos. And down. Grab both your bells. We have dual sumo squats. So this is gonna be more of a squat and pulse. So get wide with your stance, grab the bells, all the way up and down. So we're not gonna lock out. This is more of a sumo pulse. Neutral spine, staying straight with a slight hinge. This is a real burnout, so what I don't want you to do is just lock out all the way. We're staying in that sumo pulse the entire time, putting extreme pressure on the inner glutes, thighs. 10 seconds. It's burning up, but this high wind's actually cooling me off a little bit. And down. Nice work. That was set number 1. We got 2 more for block 1. Let's go. This Mustang Gorge is actually the deepest in the world here in Nepal. Here we go, lunging. Forward lunge. Coming down. You can also do walking lunges. If you have the room. Obviously I'm here on a yoga mat up in the mountains. Coming down. Form is everything. Squeezing tight. No crunching of the neck and shoulders. 15 seconds.
10 seconds.
5, 2, 1. And coming into our quad squats, here we go. One kettlebell, bringing it up, rack position, and down, hinging. Squeezing. No pressure on the left, all on the right. Down and up. Look good, feel good. Stay with me. Squat down as low as possible with that hinge.
15 seconds.
15 seconds. 10 seconds. 3, 2, 1. Nice work. Switching sides. Whoo, it's getting windy up here. Here we go, grabbing the bell. Left side squat, it's like a single leg quad squat. Other leg, you're just a little pressure on the toes for balance.
Squeeze.
Oh yeah.
20 seconds, let's go.
15.
3, 2, 1.
Nice work. Dual sumo pulse, legs wide. Remember, the knees track around the second toe. Coming in here, let's get it started. Down, bring the knees super wide. Key on this is not locking out at the bottom or the top. Pressure On the glutes the entire 45 seconds. Whoo, that wind. Here we go. 15 seconds. 10.
3, 2, 1.
Here we go, last round in block number 1. Feeling the heat in the legs, booty is burning. Wow, just beautiful, beautiful land. Here we go, kettlebells up.
Lunging down.
Nice. 20 seconds. Keep the shoulders back.
3, 2, 1.
One kettlebell down. We got our single quad squats. 3, 2, and 1. Let's go down and up. Take your time, hinging at the hip.
Good work.
Squeezing, keeping that right elbow tucked in.
20 seconds.
Almost there.
5, 4, 3, 2, 1.
Whoo!
Nice work. Switching sides. Feeling the love, the sun, the heat, the mountains, the winds here in Nepal. Here we go, down and up. Stay strong mentally, physically. Control your breath. Burning out those legs. Powerhouse lower body. 20 seconds. 15. 5, 2, 1 more. Nice work. Here we go, sumo pulse. Then we get into block number 2. Legs wide. Here we go, pulsing down, hinging forward slightly. Belly button to spine, core tight. Our next block is power cleans off of the ground to a goblet squat using 2 kettlebells. If that's too much, you can just do simple goblet squats with 1 or 2 bells. 15 seconds Let's go. 3, 2, and 1. Here we go. So from the ground, we're gonna clean up, big squat, reset, kettlebells down every single time. Here we go. Starting it off. Down, up. Catch 'em. Big squat. Coming down. Reset.
Up.
Big squat. If that's too much, just stick with regular goblet squats, down and up. Coming up. Power clean.
Goblet.
All the way down, all the way up. 15 seconds left. Let's go.
Down, squat.
One more. Nice work. Now we got dual reverse lunges. These are a little bit faster. We're going to hinge down and back, staying hinged the entire time. Here we go. Down, keeping the legs back, squeezing core tight. If it gets too heavy, you can go upright, but I want you to try and hinge The entire time. Oh yeah, nice work. Looking good, feeling good. 10 seconds. Next, we got a dynamic movement. Kettlebells down. We got lunge jumps. So it's gonna be 1, 2, 3, 4, then 2 deep squats. Body weight only. Here we go.
1, 2, 3, 4. 1, 2. 1, 2, 3, 4. 1, 2. 1, 2, 3, 4.
2 squats.
2. 1, 2, 3, 4.
Getting the heart rate up. Let's go.
2, 3, 4. 1, 2.
5 seconds.
1, 2.
Then we're coming flat on the ground for frog bridge. Legs together, we're just bringing the hips up. Squeezing the glutes. Let's go. Squeeze up. Try to get your heels in as much as possible. Hold for a second at the top of the movement. Squeezing up. Down. Quick tap. Elbows on the ground. Flexing the booty the entire time.
Whoo.
Let's go, squeeze in 15 seconds.
Almost there, hold for 5, 4, 3, 2, 1.
Great work.
Whoo!
Here we go, going back to our power clean. Squats, let's get it. Dynamic lower body, here we go. Cleaning up, full squat, tap, clean it, full double goblet. See, from here, tap, come up. If it's too much, you can always reset. Like this, or you can go full power and go right up without a break. 15 seconds. 10 seconds. 5. Last one. Down and up. Good work.
Whoo!
Dual reverse lunges, let's go.
3, 2, 1, reverse.
Staying in that hinge position. Staying strong.
Let's go.
15 seconds. Shoulders back.
5, 4, 3, 2, 1.
Here we go. Lunge jumps to squat dynamic. Let's get it, baby. Hotter it burns, harder it drives. Here we go.
1, 2, 3, 4, 5.
Lunge, 1, 2, 3, 4. 1, 2.
So squats are a little bit closer to the ground. Make them fast and tight.
1, 2. 2, 3, 4. 1, 2. 1, 2. 2, 3, 4. 1, 2.
Let's go, 15 seconds.
1, 2, 3, 4. 1, 2.
Almost there.
3, 4. 1, 2.
Coming right on the back. So remember, these frog bridges, heels in tight, elbows down, locking out. Let's go. Bridge, flexing both your glutes as much as possible. Hold at the top.
1, 2.
If you want it harder, just bring your hands up like this.
1, 2.
Or more stabilization, elbows on the ground. High altitude working out, let's get it. Here we go, lock up. Let's hold the last 10 seconds, squeeze.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice work. Here we go, we got our last round of block number 2. Power cleans to squat right away, coming up, squatting down. Whoo, wind is kicking up on the plateau. Mustang Valley. Beautiful. 15 seconds. Stay strong. Elbows in tight. Deep goblet.
Whoo!
What a glorious day here in Nepal. Nice work. Here we go, dynamic reverse lunges, hinging, coming back. 3, 2, 1, let's get Flexing, squeezing, mind-body staying strong in the movement. Form is everything.
Hotter burns.
Harder tries. Hard glutes, that's what we're aiming for. Endurance, speed, strength, outdoor bodyweight. Last one. Kettlebells down.
Whoo!
Lunge jumps to squat. Here we go.
3, 2, 1. 3, 4. 1, 2. 2, 4. 1, 2.
Coming back here.
1, 2. 3, 4.
Don't want to hit rocks that way.
1, 2.
Stay with me.
1, 2, 3, 4. 1, 2. 1, 2, 3, 4. 1, 2.
One more round.
4.
1, 2, on the backs, frog bridges, let's go. Butterfly, heels in tight, and bridging up, flexing the glutes. We'll go 15-second hold this time. Squeeze, stay strong, squeeze as much as possible.
Whoo!
All the way up, all the way down, locking out. 3, 2, and hold up. Squeeze, 15 seconds. Hold as tight as possible, 10 seconds. Stay with me. 5, 4, 3, 2, 1, and down. Going into block 3. All you need is one kettlebell for the first exercise. We have goblet curtsies. Remember, 45-degree angle. Bring that bell up and goblet down.
Let's go.
Just one, going deep in this movement, in this posture. See it this way, 45 degrees, coming down, keeping it close to your chest, squeezing tight. 15 seconds. Remember, 45 degrees coming down. If you have the mobility, you can tap the ground. If not, a couple inches above the ground. 5 seconds.
2, 1, here we go.
So we have wild stance hydrants. Tabletop, curl the toes. Shoulders above the wrists, knees are up. We're just going to lock out side to side. So remember, hydrants like this, flexing the glutes, neutral spine. But when we lift our knees up, we're activating our core a lot more. Our back, try to round it up, engage belly button to spine. Flexing that glute side that you're coming up. Concentrate on form, then the next 2 rounds really go wild with it. 10 seconds.
3, 2, 1.
Beautiful work. That one's a full core glute activator. Going into our double RDLs. So straight leg coming down and up, grab the inside of the bells. Straight leg coming down, tapping up. You can have a micro bend in the knee if you need it.
Remember, you're hinging back Focusing on the glutes.
You have a neutral spine. Inhale, exhale up. Inhale, activate, come up. On the way down, it's about 3 seconds. 1, 2, 3, tap, come straight up. 1, 2, 3, tap, come straight up. 10 seconds.
Whoo!
Beautiful work. Tap, come up, and that's good on that one. So dynamic again, we're going in and outs. 1, 2, 3, 4, and then we're gonna do 2 sumo jump squats. So I'll just count it out with you right here. Out, out, in, in.
1, 2, 3, 4.
Legs wide. 1, 2, and down. 1, 2, staying low.
3, 4.
Wide. 1, 2, gotta stay low.
1, 2, out, out.
1, 2, out, out.
And in. 3.
Out, out and in.
4.
1, 2.
Let's go, one more round.
1, 2, 3, 4. 1, 2.
Whoo!
2 more rounds. Getting windy up here on a plateau. Stay with me, here we go. Kettlebell up, goblet curtsy, round 2, block 3. Squeeze those glutes. Whoa, stepping on rocks as usual. This is where we connect the mind, body, and nature. Sharpen our mind, becoming unconquerable when it starts burning, when it starts getting tough. Fifteen seconds. Wind, rocks, weather doesn't matter. We get our practice in daily and time.
Woo!
Here we go. Reverse hydrants. So I'll just come back here for this one so you see this angle before I switch. Remember, shoulders above the wrists, toes tucked, knees up. All the way out, all the way in, all the way out. Keeping the back around it, stay with the movement. Belly button to spine. The core is going to be burning. Isolate that glute. Breathe through it. 15 seconds.
10 seconds.
5 seconds. 2, 1, and down. Here we go, double RDLs. So remember, if you have kettlebells, try to grip them inside to get more depth in the movement. So straight leg, all the way down, hinge, coming back up. 1, 2, 3, 4, 5. All the way down. 1, 2, 3. Feel that strain in the posterior glute coming down the hamstrings. Tap and come up.
1, 2, 3, and come up.
1, 2, and come up. Nice work. 15 seconds. Neutral spine, don't arch your neck back. Stay strong in the posture. 5 seconds. And 1. Nice. 1 kettlebell, remember, it's— you start here, out, out, and in is 1. 4, 2 jumps. Stay with me, or you can go slower at your own pace. 1, 2, 3, 4. Here we go.
1, 2, 3, 4.
Out.
1, 2. 1, 2.
Stay low in the squat.
3, 4.
1, sumo jump.
2. 1, 2.
Core tight. 3, 4.
1, 2.
Nice work.
1, 2, 3, 4. 1, 2.
Here we go, last one.
1, 2, 3, 4. 1, 2.
Overtime.
Whoo, here we go.
We have our last round. Enjoy this view. Look at the amazing striations in the mountains. Kettlebell up, curtsy. Deepest gorge in the world as we're gorging deep into our glutes, our lower body. You know my favorite saying? Hotter it burns, harder it dries. Hardening the muscles, burning fat, sharpening our mind, our movements. 15 seconds.
Let's go.
5 seconds.
5 seconds.
Side.
Nice. Here it is, wild stance hydrants. Curl the toes above the wrists, open. Remember, rounding the back. Bring it up as high as possible, all the way up 90 degrees. 30 seconds. Same this side, coming all the way up. Core tight, belly button to spine. 15 seconds left. Stay strong with it. Come on.
10, 5, 4, 3, 2, 1.
Beautiful work. Grab your bells. Here we go, double RDL straight leg, core tight. Hinging down and up. 2 more movements. So go hard for the next 2 minutes. Tap and come up. Almost there. Nice work. Tibetan Tep Plateau. It's absolutely stunning on the way to Tibet. If you've never been to Nepal, this area, it is absolutely glorious. 5 seconds, 2, 1. One bell, put that one to the side. Here it is. It's our last exercise. Go all out. Here it is. 3, 2, 1, in.
2, 3, 4. 1, 2. 1, 2, 3, 4.
Open.
1, 2.
Get low in that squat.
1, 2, 3, 4. 1, 2. 1, 2, 3, 4. 1, 2. 1, 2, 3, 4. 1, 2.
Let's go overtime, one more.
1, 2, 3, and 4. Let's go. 1, 2.
Nice work.
Whoo!
Outdoor body double kettlebell strength training. Just wiggle out the legs. Wiggle out the arms. Deep breath through the nose. Exhale out the mouth. Deep inhale through the nose. Exhale out the mouth. Big neck rolls. Big neck roll the other way. Namaste from Nepal. Thank you for joining me here on the Tibetan Plateau in the Mustang Valley, deepest gorge in the world. We're in the area of the Annapurna Conservation Protected Area. This place is so special. There's 26 20,000-foot peaks all behind us, around us. This is going into Tibet, so very special, magical land, and I'm so glad you joined me here. It's all about reconnecting mind, body, spirit, With nature, transforming not only the outside but also the inside. So I'll see you next time for the outdoor body practice, and namaste.
Namaste.
