15 Min Kettlebell Workout – Kettlebell Workouts for Fat Loss & Strength Training Exercises Men Women

hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is 15 Min Kettlebell Workout Kettlebell Workouts for Fat Loss & Strength Training Exercises Men Women workout I’m going to be
doing the intermediate through Advanced moves today and follow along with me for
all of those modifiers we’re going to be using a couple different weights one
lighter one heavier to mix it up for different exercises but if you only have
the one that’s totally okay also if you don’t even have a kettlebell and you
just have a dumbbell all these moves can actually be modified to just use with
the dumbbell so no excuses you can follow along today absolutely and if you
want to it’s not a requirement but if you want to warm up before this workout
just to get your muscles nice and warm then go ahead and click right up here
for our five-minute warm-up otherwise let’s get this thing started I’m going
to work our head to toe today now we’re not going to count any reps so it’s just
going to be about getting as many reps in as we can in the allotted time period
Claudia is going to start with a one-arm high pole where I’m going to start with
a one-arm clean now I’m going to put my weight back in my hips a little bend in
my knees we’re both going to explode our elbow up driving our hips forward only
difference is I’m going to let that kettlebell flip up and I’m going to
scoop underneath it where Claudia is just driving that elbow straight up this
is definitely a more complex move than it looks so if you can’t pull this one
off without beating up your wrist and without flopping it over then just go
ahead and knock out that high pull it honestly work the same muscles making
sure to breathe we’re going to knock out reps on both sides equally here driving
those hips forward three two one lift switch side good so hips go back little
bend in the knee drive those hips forward big posture pull up on that
elbow nice keep it up I guess another rule of thumb with that whenever you’re
using kettlebells for this type of movement is just to keep the kettlebells
close to your body that’s possible very true you don’t want it flopping out
here because when you lose power you lose control over
nice keep it up not much more on this first one three two one and good okay
we’re going to the ground for the next one we’re going to do a Close Grip push
up I’m going to do it from up top cloudy’s gonna go ahead and do it from
her knees butt so I’m up top in that high plank position at both hands on the
kettlebell I’m gonna let my elbows come in underneath my body and back up
definitely a challenging move even from your knees and if you want to do the eat
this modified version is a little bit too hard for you you want to show them
that SEC at one Claudia so go ahead and put your cuddle Bell and just do a
regular push-up from your knees so just one hand on my metal Bell yep
either way you’re keeping your core tight and you’ll just push halfway back
straight and breathe stay balanced it works your stability along the way as
well good you got it let’s go five four three two one zero nice alright we’re up
going grab that dumbbell Arabs are kettlebell protein weight on about what
everyone whatever you use it I’m going to do a goblet jump squat or goblet
squat so it’s in front of you elbows are in weights back in your hips and you
either doing a jump squat or just go ahead and stand up either way once you
get that weight back in your hips on every single repetition keep your head
chest up breathe big power keep your weight balanced and your heels and in
your hips good good good you got it keep that core straight back
tight nice focus on your form guys on this one and five four three two one
good alright next we’re moving on to either a one-arm row or a ballistic row
so I’m going to actually switch hands on every rep both ways were bent over on a
45 pulling back on that elbow where Claudia is just
going to pull the one arm at a time without doing the ballistic switch and
then we’ll just put halfway through guys around switching every single one stay
focused still that elbow pulling back like
there’s a string pulling back from that elbow
anytime you’re doing a row you don’t want to pull back from the hand and go
ahead and switch Claudia you want to pull back from those elbow good breathe
core stays tight easy I’m concentrating on this one one true draw that navel
into your spine guys you got it good keep it up how many can you get and
there’s a lot of time frame awesome compound movement for sure we leave my
legs are burning on this and five four three two one all right I’m going to put
that kettlebell up top in the rack position by your chin elbows up do a
stationary lunge plus press or get on fries what to the press
so I’m drop I’m stepping out to both knees drop to a 90 degree angle and
straight up overhead where Claudia is doing the squat with both legs
she used net energy from her legs to drive that kettlebell up overhead
nice whoa we’re going to switch sides here in five four three two one
switch it up boom gang opposite side or not she’s little brood on because
they’re all total body movements all compounds away we’re getting a lot of
work in in a short period of time today sorry about to press that arm straight
up your bicep it’s by your ear so what you’re looking for
arm straight overhead maintaining a neutral grip and palm facing in good
keep it up let’s go for five four three two one and done nice all right we’re
going to the floor for the next one moving into a Russian twin
so on the ground leaning back on a 45 degree angle grab my kettlebell in both
hands I might have my feet up where Claudia is going to keep her feet on the
ground but either way both of us we lean it
back on this 45 the most important part of this movement breathe that core tight
if you want you can get a little bicycle kick going do you want to step it up a
little more advanced version I’m cool I’ll stick with this one if you’re
feeling like this is too easy because you’re too far up gotta lean back on
that 45 you get the full effect lean back you can do it let’s go good breathe
lean back lean nice keep it up let’s go ten more seconds on this one
that’s it just 10 seconds almost there five four three two one good oh yeah
we’re stayin down the ground actually oh we’re doing so hip-hop football we’re
both doing the same move so really your modifier is just how much weight you use
hips are up driving off your heels back is straight kettlebells and back your
arm press up and you’re pressing to the center so elbow goes out to your side
and then go ahead and press that kettlebell straight up so it’s in the
center mass line with your sternum keep those hips up really want to draw a
straight line from your knees to your back good keep going keep it up all
these movements today are super efficient getting so many muscles with
each and every one and our hamstrings your glutes lower back ABS triceps chest
shoulders on this one switch opposite arm and hand back up nice keep it up
guys keep that pace up that pace up today we’re going hard and we’re going
fast so don’t save anything put it all out there rep by Rep every rep getting
you just that much closer to your goal you’re awesome
calorie burners a short amount of time oh my goodness
everybody wants so true I feel like I could eat a horse by the time I’m doing
with it for sure keep it up this little fuzz 4 3 2 1 all
right we’re up on our feet for the next one take it in kettle bell with you I’m
going to do a reverse law in Ghent plus over the shoulder so start with the feet
shoulder-width apart I’m stepping back over the shoulder and back up Claudia’s
just going to do from a split stance position so she’s not popping up every
time stationary good that goes over your shoulder as you go down so I’m dropping
down it’s going over my shoulder at the same time through the bend in both
elbows as it’s coming up nice again another efficient movement guys get it
in right here feeling it everywhere hope you are too
stick with us remember something brought you here today some goal you’re working
on don’t forget what it was has it plastered in your brain right now
switch sides and go good work for it remember those dreams aren’t going to
come true by accident that’s going to wake up one morning and it’s all going
to be gifted to you I wish man do I wish it was that case take hard work and
you’re putting that working right here rat bastard said after set you got it
breathe and move let’s go and five four three two one to the
ground we go high plank position either from your knees or from on your feet
we’re going kettlebell row high plank row or renegade row depending on who you
want to listen to pull back from that elbow core stays tight nice
gree back straight all the way up all the way down and your base or foundation
arm make sure you keep a little bend in that elbow don’t flop out your arm
nice keep it up you moron the sides you’re not imagining it you just did
some rows a second ago five four three two one
switch inside where I didn’t do it no rats let’s go breathe
anytime you’re in a plank position I know I said that a million times but
like you can’t be reminded enough have to focus on your breathing cause
otherwise you get down here and just hold your breath and man does that mess
you up good keep it up guys one into the next great for
stabilization so hard to keep these shoulder square in this movement it’s
true it is almost there let’s go with five four three two one whew
what’s our next memo oh yeah how how could I have forgotten sumo deadlift
plus either high pull or upright row eater while feeder why close to pointed
out picking up from those hips whoo elbow come high now I’m going to explode
onto the balls of my feet but Claudia is gonna do it a little more control she’s
going to bring those elbows up yes act like someone is just pulling those
elbows by string guys every time pushing that butt back pushing your hips back on
the way down you’re really going to feel this in your glutes just squeeze them
right at the top make sure you’re not coming forward on your toes down here at
the bottom but instead you’re on your heels
good big power one to the next year good job keep it up guys
keep it up breathe and move almost there go ten more seconds on this one how many
can you get last ten seconds and five four three two one zero over
all right we’re staying on your feet for the next one I’m going to flip that
kettlebell over we’re going to grab it like a ball here so our elbows are in
two hands on a kettlebell it’s going to keep your elbows in curl overhead press
bend at the elbow tricep extension stand back up and reverse it down opposite
direction so it’s one two three four five six so six parts one no
modification here just dropping away if you need to doctor just go lighter if
you need to because knees nice and soft and breathe one at a time focus on each
individual part bending at those elbows pressing with the shoulders core stays
tight not using your legs on this one nope
so don’t let your legs help you out on that press no no cheating all of that
not today cheating no come on guys all upper body
good whew starting to feel it let’s go ten more seconds on this one almost EPS
are burnin I like it you like it how we know what’s working guys so we know it’s
working here we go and three two one zero finish up all
right nice time for your leg we’re going I’m going to go side lunge and Claudia’s
going to go lateral squat so stepping over this leg stays straight and back up
stepping out this place stays straight where Claudia she’s just stepping out to
a shoulder-width stance and dropping straight down with her hips
doing a straight I have both of my hands on this kettlebell gulping her straight
down in the middle either one that hip is drawn back and then you bend at the
knee it goes first then the knee whoa you got it think your legs aren’t
already on fire I know it’s a killer one that’s how we were all around here you
guys know you’re not new here come on that’s how we’re getting these results
all this work we’ve been putting in come on keep it up guys
let’s go half it tries let’s go you got it
three – one switch it up opposite side now
oh no you’re doing this thing I know it’s only halfway Oh
good posture straight up and down don’t bend over head up chest up focus your
eyes on something right in front of you and ideally you’re getting that thigh
down to about parallel to the floor you can go oh sorry I’m gonna roll deep in
there that’s are not bad but it was doing a little extra credit extra credit
working on that booty let’s go come on guys let’s go ten-second spin is strong
on this one let’s go you can do it right here and five four three two one zero
nice oh my god burn so good burn focus ah ha oh my goodness
thank you so much for working out with us today you like this workout you’re
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pleasure to work out with you today thank you for giving us that opportunity
I’m coach Kozak and I’m Claudia and we will see you at your next workout

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