Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

Torch fat and gain strength at the same time with this quick and efficient kettlebell workout. This routine is great for both men and women and provides beginner through advanced modifications. Don’t have a kettlebell? No problem! All of these moves can be performed with a traditional dumbbell.

Kettlebell Workout

Complete 1 rounds of 50 seconds of each exercise:
One Arm Clean / One arm high pull
Close Grip Push up / from Knees (1 hand on KB)
Goblet Jump Squat / Goblet Squat
Ballistic Rows / One arm bent over row
Stationary Lunge + Press / Front Squat to Press
Russian Twist
Iso Hip Up + Press
Reverse Lunge + Over the Shoulder / Split Squat + Over the Shoulder
High Plank Row / from Knees
Sumo Deadlift + Power Pull / Sumo Deadlift + Upright Row
Curl + Press + Overhead Triceps Extension
Side Lunge / Lateral Squat

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell 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 working out with this for a while you’re starting to see great results we’d ask that you please consider visiting our patreon page given us a pledge helping us out hoping to keep this great service free spreading our mission across the globe absolutely and give this video a big thumbs up and please subscribe to our YouTube channel so that you are updated each and every time we upload one of these awesome workout several times per week you don’t want to miss it check out for more free workouts free meal plans free fitness program is all there for free no tricks no games no gimmicks all there for you and find us on your favorite social media outlet whatever that is we’re there weird Facebook snapchat Twitter everywhere Ram come connect with us we’d love to hang out with you yeah online again been a 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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