[Music] what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body kettlebell workout while today’s workout is designed to use just one kettlebell if you don’t have access to a kettlebell you can certainly use one dumbbell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s pump it up [Music] [Music] all right getting started today with the warmup we’re gonna do an upright external rotation plus high knee so elbows are bent at a 90 degree angle and we’re gonna bring up opposite side knee we’re pulling back on those hands keeping that upper arm parallel to the floor and breathing does a little compound move here warming up your shoulders and your legs at the same time this one specifically is great for those rotator cuffs and then as we’re going through this one you should be able to get those hands back a little further every time as you’re loosening up those shoulders and we’re not gonna count any reps today in the warm-up or in the workout just moving at your own pace and this is just the warmup here so don’t go too crazy purpose of this warm-up is to get your heart rate up a little bit at the same time getting some added mobility and increasing your overall body temperature making sure to breathe here four five four three two one zero alright moving into a straight leg kick plus twist feet are shoulder width apart arms are out straight by our side we’re gonna alternate sides twisting bringing up straight leg so it’s gonna hit your hamstrings your glutes thoracic spine shoulders chest again another compound move here if you’re not quite there with being able to kick your hands like we are then that’s completely okay if you just do the best that you can yeah get your kick as much and our knee as high as you can and yeah or if you feel more comfortable in doing so you can also just bring up your knee yeah we’re gonna encourage you throughout today’s routine to just make it your own yeah and focus on keeping your balance on this one as well we like these compound moves in the warm-up getting as much in as a short a period of time as possible you’ll see we’re not perfect here either well stumble here and there it’s not about being a perfect just about putting in that work and getting a little better every time let’s do this one for five more seconds four three two one zero let those shoulders relax for a minute we’re gonna move to the floor and do a bird dog so we’re coming onto all fours or hands and our knees and now let’s take our right hand to our left knee and then bring our right hand up as we kick back with that left foot squeezing our glute at the top bring that hand back down to your knee and repeat keeping your back straight on this one you’re not lifting your heel up to the ceiling but instead you’re kicking it straight back because if you were trying to kick a hole in the wall behind you so you definitely want to keep your hips in line with one another of course if you try to bring your leg up too high you can feel a twist keep everything nice and neutral that’s it we’re warming up that posterior chain on this one squeeze in your upper back as you bring that arm up as well as your glutes and hamstrings getting that posterior chain loosened up ready to go for that work ahead inhale as you bring your knee and fist together next I’ll let you kick out and bring your fists up we’re switching sides and three two one same move let’s go left hand or right knee and repeat again it’s not a race on this one but really control the movements focus on feeling that upper back as well as your glutes contract on every repetition driving back with that heel trying to make a straight line from your hand down to your foot keep your head in line with your spine as well so we’re not looking up on this one but instead keeping that head in line with your spine focus on contracting that upper back as well as your glutes actually not much left on this one and five four three two one zero excellent come on up onto your feet warm ups is complete ready to get this started Claudia I’m ready I’m ready to go let’s do it let’s grab your one kettlebell or dumbbell if that’s what you choose to use today we’re gonna start with our feet shoulder-width apart and I’m gonna do a kettlebell snatch from the floor I’m going to do a high pole from the floor so we’re gonna sit back weight in our hips drop that kettlebell in between our legs pulling up high on the elbow and I’m gonna flip that kettlebell overhead and I’m just going to be pulling back on my elbows using all the force from my hips you decide which variation is appropriate for you if you want to do the full snatch and flip it up over or if you just want to pull up on that elbow we’re gonna do equal time on each side again not counting any repetitions so it’s all about getting in as many as you can in a lot of time period so basically doing the exact same thing that Coach kozak is doing except I’m not flipping it over to a snatch exactly if you are doing the full snatch you shouldn’t be flipping that kettlebell over while it’s landing on your wrist but instead bringing it to the side and punching through making sure to breathe do not hold your breath on this one we’re going to switch sides in ten seconds keep it up let’s go let’s go weight back in those hips every time four three two one zero switch hands right back into it no downtime good using that power from your hips from your legs to explode that kettlebell straight up and again not about being perfect just about putting in the work getting a little bit better every time breathing throughout whatever you do do not hold your breath and as you’re swatting down make sure you do not allow those Lakes but those knees to collapse inward but instead keeping those knees out and weight in your hips throughout accent come on keep it up as fit tried let’s go last five four three two one and zero all right taking that one kettlebell with us to the floor we’re gonna get into a kneeling position we’re gonna do a kneeling clean plus rotational press so from this kneeling position I’m gonna drive my hips forward perform it clean again that kettlebell comes to the side and now we’re gonna rotate and press straight overhead and repeat or return back so I’m gonna clean rotate and press back down kettlebell back down repeat breathe throughout whatever you do do not hold your breath sticking exhale during the clean as well as exhale as you drive that kinda Bell straight up overhead good point always trying to exhale on the hardest part of the move keep that core engaged core stays tight one into the next and as you press that kettlebell straight up overhead trying your best to get that bicep by your ears good and just like we did on the snatch we’re not whipping that kettlebell straight over but instead we’re punching through and bringing the kettlebell to the side and we’re switching sides and five four three two one zero same move switch it up opposite side now again no downtime drive those hips for press good you got it tried and that is this workout continues and start to get tougher it’s gonna be so important that you focus on what it is that brought you here today to begin with what’s your why what’s your purpose we’re trying to get more fit trying to lose some weight being some muscle whatever it is staying focused on that good one rep right into the next recognizing every rep is gonna get you just that much closer to your goals let’s go try to keep it up almost there almost there keep it grind and keep it moving last five four three two one zero ohh all right let’s take a look let’s take their one kettlebell up onto our feet Ren put that catapult into a catcher’s grip we’re going to a halo + squat kettlebell comes up and around our head and then we’re gonna perform a goblet squat weight back on our hips come up opposite side now from Anna halo and back into the squat alternating each time which direction you go with your halo hope you can remember which side I did right which only gets harder as the oxygen gets a little harder to come by again not about being perfect just about putting in the work and getting a little better every time right come on try we’re yeah never said it’d be easy this is a brain workout too apparently here we go but it will be worth it one rain to the next this one’s hitting your shoulders as well as your core and your legs hamstrings quads and glutes all working together come on keep it up guys let’s go let’s go tribe I want you to inhale as you come down and squat exhale on the way up that’s it focus on that breathing don’t allow yourself to hold your breath last 10 seconds what do you got try to keep it going keep it going four five four three two one and zero excellent all right I’m gonna increase my weight a little bit for this next one but feel free to keep the weight the same for you if that’s what you choose to do we’re gonna do a single rep swing plus either a ballistic push-up or a traditional push up yep so starting with our feet a little wider than shoulder-width apart we’re gonna start with two hands on that kettlebell we’re gonna hike that kettlebell between our legs hips forward kettlebell swing and then set that kettlebell down out in front of you both hands on the ground and we’re either gonna jump back or step back and I’m gonna perform me one ballistic push-up and I’m gonna perform a single push-up now I’m jumping back up stepping and then again grab that kettlebell hike between your legs repeat one swing kettlebell down and repeat getting in as many as you can and you choose which variation is most appropriate for you neither one are easy we got hard and harder here for you make sure you keep that back straight on the swing don’t allow it to round ABS stay tight on that push up back a straight on the push-up as well try to set that kettlebell out nice and far in front of you so you’re now hitting your head on it again one swing at a time hips back hips four squeeze and those glutes up at the top on that swing this one is gonna get your heart rate up quick fast and in a hurry that is by design total body workout today getting as much working as we can in this short amount of time you gotta try focusing on what motivates you focusing on what brought you here today to begin with one rabbit in the next you gotta grind it out here last ten seconds almost there almost there let’s go five four three two one zero excellent ok for the next we’re gonna do a crush it curl I’m lowering my weight again for this one and allow our heart rates come down a little bit with this one shoulders are back grab that kettlebell on each side squeeze elbows stay in full range of motion curl so this forces us to not only curl but also squeeze that kettlebell or crush that kettlebell together full range of motion and then our heart rates are awfully high from that last one we’re trying their best to only been at those elbows shoulders stay back all the way up all the way down controlling that kettlebell not only I went on the way up but also as you lower it don’t just allow it to flop back down so we’re gonna inhale as we lower our Kutta bow and exhale as you curl it back up that’s it exhaling on that hardest part of the move full range of motion feeling those biceps as well your forearms working as well as everything else that we’ve just worked exactly it’s all burning burn so good come on never said it’d be easy but it will be worth it let’s go try it if you are used to working out with us you know it is all about efficiency that’s it getting as much work in and it short a period of time as well all about compound moves here last ten seconds that’s gonna be can you get let’s go almost there almost there let’s go try push it let’s go five four three two one zero Maxwell nice all right speaking of compound moves we’re gonna do either a reverse lunge plus phen press or a split squat plus the spend press all right so let’s grab that kettle bow with a catcher’s grip I’m sorry starting with my feet shoulder-width apart and I’m in a staggered split stance position both of us are gonna drop that back knee down to a 90 degree angle as we press straight up and return I should say press straight out their arms parallel to the floor so now would be a good time to reduce the weight if you didn’t already you’re finding out this one is whoo sorry your shoulders working your chest shoulders quads hamstrings glutes all working together on this one trying your best to keep that upper body straight up and down and again not holding our breath pushing those arms out to parallel breathing in on the way down breathing out exhaling on the hardest part as we stand back up almost there try keep pushing through let’s switch sides and 5 4 3 2 1 0 all right same move switch legs and keep on grinding come on there it is go to your happy place it’s all about that discipline that’s right doing what others won’t do so you can have what others won’t have when it gets tough put that goal right at the front of your mind that’s it focus on it gets on that what are you here for come on keep it up keep it up it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s right and that’s what we’re doing right here right now come on try you can tell this is kicking my butt too I’m right there with you whoo almost there almost there let’s go keep grinding out let’s go class 10 seconds make it count try make it count four five four three two one zero we’re hitting the floor for the next one moving on to our backs we’re gonna do an ISO pull up up sorry I so hip up Plus pull over so again grabbing that kettlebell with a catcher’s grip let’s go ahead and bring our hips up off the floor driving off our heels squeezing our glutes now bring those arms straight up maintaining that isometric position with our legs we’re pulling that kettlebell all the way over all the way back feel those lats engage stay nice and under control don’t bounce that kettlebell off the floor but instead stay under control inhale as you bring a kettlebell down and exhale as you bring it right back up over your head keep squeezing those glutes don’t allow your butt to sink and don’t hyperextend your back you’re driving off your heels keeping your heels nice and close to your glutes on this one you don’t want to have your feet too far out in front of you whoo and you should definitely feel a bit of a booty burn with that that’s it working your hamstrings your glutes your core your lats as well as your chest again hitting multiple body parts with just this one move don’t allow yourself to bounce that kettlebell off the floor nice and under control on the way down as well as the way up that’s it right here come on try let’s go let’s push through you got it win this together what made you hit that play button today what is it what are you working towards staying focused on it every repetition don’t let go of it that’s it recognizing you’re getting just that much closer to your goals with every rep not much left on this one let’s go last ten seconds where you have a tribe right there with anything for ten seconds let’s do it four five four three two one and zero excellent work we’re gonna finish strong with a closed grip pushup set that kettlebell on its side we’re gonna have two hands on that one kettlebell I’m gonna come up onto my feet I am on my knees and I’m gonna keep my elbows in as I come down I’m a full range of motion push up and then back up inhale down exhale as you push yourself back up out of that push-up this is a tough move even from your knees definitely keep those elbows in looking your triceps chest shoulders core all working together if at any point you feel like it’s too difficult then you can do one hand on one kettlebell and bust those push-ups out make sure that you perform equal time on each side most important thing is just to make this workout work for you focusing out what brought you here today to begin with don’t wish for it work for it don’t dream about it be about it figure out what you got to do to get to where you want to go and day after day do at least one thing to get yourself there that’s what you’re doing right here come on finish strong tribe we’re almost there come on let’s go last ten seconds ride it out with us let’s go let’s go four five four three two one zero and that is it you made it nice work try we’re gonna move into a cool-down next whoo giving ourselves a second to allow our heart rates to come down we’re gonna get a little added flexibility work in at the same time catch our breath here – all right we’re gonna do a one leg hip hinge to start feet are shoulder width apart let’s put that one leg out straight on your heel keeping that right leg straight we’re bending over hinging at our hip keeping our back straight stretching that hamstring in the lead leg I can keep those shoulders square head in line with your spine big deep breaths stretching out the backside of that leg as well as your glute nice big deep breaths focusing on bringing that heart rate down on this one you pull back on those toes as well do a little calf stretch in at the same time let’s go five four three two one zero stand up nice and slowly let’s switch sides same move get that opposite leg out in front and then bend over hinging at our hips pull them back on those toes keeping that leg straight back stays straight and again nice big deep breaths here I really did a lot of posterior chain work today so it’s a great one to help that back side recover again nice big deep breaths four five four three two one zero come on up nice and slow moving into a lying side quad stretch coming down onto our sides for this one line down on our left side that arm out to our side let’s reach back grab our foot and try our best to pull that foot to our glutes stretching that quadricep and as Claudia’s pointed out before added benefit to this one as you get to lie down and rest after the workout just to hope fall asleep on us and if you need to on this one you can use a towel or band to help grab your foot if you can’t quite reach it try to keep that knee into your side don’t let it flare out because then all of a sudden you’re not gonna be stretching out that quadricep anymore again nice big deep breaths here four five four three two one zero excellent ok let’s turn over switch sides same move but let’s just hit that opposite side leg again hello everbody a lot of work in today it’s important that we put as much time at a recovery and our mobility flexibility work as we do in the actual work nice big deep breaths here they own that heart rate start to come down and don’t be alarmed if one sides a little tighter than the other and it is totally normal I always find my left quads a little tighter than my right and let’s hold this one for five four three two one zero Oh relax that leg excellent ok next we’re gonna transition into a floor angel so lying down on our backs we’re gonna get those shoulders stretched out on this next one let’s bring those arms straight up overhead relaxing those arms and then we’re gonna pull down on those elbows as we keep our whole upper arm and hands flat on the ground the best that we can which gets hard to do and then go ahead and extend those arms straight up overhead again as we’re trying her best to keep our upper arm hands and forearms in contact with the floor also try to keep your upper and lower back in contact with the floor at the same time oh yeah this one always ends up giving you stretches and feels and parts of your upper back and shoulders you didn’t even know existed again those shoulders got a lot of work in today so this is a good one to help him recover nice big deep breaths as you pull those elbows down tight into your sides and then extend the arms straight up and yours may look prettier than ours or it may look not quite as prettier as ours and that’s okay just keep putting in the work and you’ll get a little bit better trying your best to get to that ideal stage where both your hands your elbows are on the floor understanding that they may come up but every time you come back and repeat this you’ll get just a little bit better at it excellent full range of motion here this is a good one to kind of counteract some of the modern ailments with our posture from driving just sitting at a desk just staring down on our phones so many different things working against our posture every day let’s do this one four five four three two one zero excellent all right let’s go one last one we’re gonna turn over to a little yoga inspired move next when a transition from a Cobra to a child’s pose let’s go ahead and have those fingers pointed forward coming up in a prone position let’s bring that chest up shoulders back squeeze those glutes forming a Cobra chest up nice big deep breaths and now let’s sit back pull back on those hips as we relax your shoulders and sit back into a child’s pose relax those shoulders sitting down onto our heels this one’s great for overall spine shoulders posterior chain quads all getting a good stretch on this one let’s come forward one more time to that Cobra coming forward nice and slow squeeze those glutes up at the top track those shoulders nice big deep breaths and let’s sit back one last time into that Child’s Pose nice and relaxed here a couple big deep breaths and this is that time and the workout I like to remind you to just give yourself some credit for showing up and putting in the work today you know we’re so hard on ourselves trying to be perfect trying to keep up I think it’s important every once in a while give yourselves a pat on the back and say hey he put in the work today you were disciplined you may not have felt up to it but it didn’t matter you still showed up and you got it done so there’s something to be said for that he should be proud of yourself for doing so big deep breaths here four five four three two one zero come on up nice and slow and that is it my friends he made it klaudia he made it work he made it tried nice work out there thank you so much for showing up and working out with us today we literally could not do this without you please support our mission of keeping these great workouts free by stopping by our App Store and downloading our free app it’s available for both iOS and Android you can also stop by our store pick up a shirt or our diet guide eating for life and we know that you enjoyed this workout with us today so we ask that you please give it a big thumbs up and hit that red subscribe button so you never miss another brand new workout from house fit you know may be hard to believe but this shirt was like a light-colored gray at the beginning of this workout so I think I’m gonna go hit the showers yeah Thank You Sophia joining us today I’m coach Cosette and I’m Claudia and we will see you at your next workout

[Music] what’s up has the tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a total body kettlebell workout while today’s workout is designed to use just one kettlebell if you don’t have access to a kettlebell you can certainly use one dumbbell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s pump it up [Music] [Music] [Music] [Music] all right getting started today with the warmup we’re gonna do an upright external rotation plus high knee so elbows are bent at a 90 degree angle and we’re gonna bring up opposite side knee we’re pulling back on those hands keeping that upper arm parallel to the floor and breathing does a little compound move here warming up your shoulders and your legs at the same time this one specifically is great for those rotator cuffs and then as we’re going through this one you should be able to get those hands back a little further every time as you’re loosening up those shoulders now we’re not gonna count any reps today in the warm-up or in the workout just moving at your own pace and this is just the warm-up here so don’t go too crazy purpose of this warm-up is to get your heart rate up a little bit at the same time getting some added mobility and increasing your overall body temperature making sure to breathe here four five four three two one zero all right moving into a straight leg kick plus twist feet are shoulder width apart arms are out straight by our side we’re gonna alternate sides twisting bringing up straight leg so it’s gonna hit your hamstrings your glutes thoracic spine shoulders chest again another compound move here if you’re not quite there with being able to kick your hands like we are then that’s completely okay if you just do the best that you can yeah get your kick as much and our knee as high as you can and yeah or if you feel more comfortable in doing so you can also just bring up your knee yeah we’re gonna encourage you throughout today’s routine to just make it your own yeah and focus on keeping your balance on this one as well we like these compound moves in the warm-up getting as much in as a shorter period of time as possible you’ll see we’re not perfect here either we’ll stumble here and there it’s not about being perfect just about putting in that work and getting a little better every time let’s do this one for five more seconds four three two one zero let those shoulders relax for a minute we’re gonna move to the floor and do a bird dog so we’re coming onto all fours our hands and our knees now let’s take our right hand to our left knee and then bring our right hand up as we kick back with that left foot squeezing our glute at the top bring that hand back down to your knee and repeat keeping your back straight on this one you’re not lifting your heel up to the ceiling but instead you’re kicking it straight back because if you were trying to kick a hole in the wall behind you so you definitely want to keep your hips in line with one another of course if you try to bring your leg up too high you can feel a twist keep everything nice and neutral that’s it we’re warming up that posterior chain on this one squeeze in your upper back as you bring that arm up as well as your glutes and hamstrings getting that posterior chain loosened up ready to go for that work ahead inhale as you bring your knee and fist together and exhale as you kick out and bring your fists up we’re switching sides and three two one same move let’s go left hand to right knee and repeat again not a race on this one but really control the movements focus on feeling that upper back as well as your glutes contract on every repetition driving back with that heel trying to make a straight line from your hand down to your foot keep your head in line with your spine as well so we’re not looking up on this one but instead keeping that head in line with your spine focus on contracting that upper back as well as your glutes excellent not much left on this one and five four three two one-zero excellent come on up onto your feet warm ups is complete ready to get this started Claudia I’m ready I’m ready to go let’s do it let’s grab your one kettlebell or dumbbell if that’s what you choose to use today we’re gonna start with our feet shoulder-width apart and I’m gonna do a kettlebell snatch from the floor I’m going to do a high pole from the floor so we’re gonna sit back weight in our hips drop that kettlebell in between our legs pulling up high in elbow and I’m gonna flip that kettlebell overhead and I’m just going to be pulling back on my elbows using all the force from my hips you decide which variation is appropriate for you if you want to do the full snatch and flip it up over or if you just want to pull up on that elbow we’re gonna do it equal time on each side again not counting any repetitions so it’s all about getting in as many as you can in a lot of time period so I’m basically doing the exact same thing that Coach kozak is doing except I’m not flipping it over to a snatch exactly and if you are doing the full snatch you shouldn’t be flipping that kettlebell over while it’s landing on your wrist but instead bringing it to the side and punching through making sure to breathe do not hold your breath on this one we’re gonna switch sides in ten seconds keep it up let’s go let’s go weight back in those hips every time four three two one zero switch hands right back into it no downtime good using that power from your hips from your legs to explode that kettlebell straight up and again not about being perfect just about putting in the work getting a little bit better every time breathe them throughout whatever you do do not hold your breath and as you’re squatting down make sure you do not allow those Lakes but those knees to collapse inward but instead keeping those knees out and weight in your hips throughout accent come on keep it up as fit try let’s go last five four three two one and zero all right taking that one kettlebell with us to the floor and get into a kneeling position we’re gonna do a kneeling clean plus rotational press so from this kneeling position I’m gonna drive my hips forward perform it clean again that kettlebell comes to the side and now we’re gonna rotate and press straight overhead and repeat or return back so clean rotate and press back down kettlebell back down repeat breathe throughout whatever you do do not hold your breath you’re gonna exhale during the clean as well as exhale as you drive that kind of Bell straight up overhead good point always trying to exhale on the hardest part of the move keep that core engaged core stays tight one into the next and as you press that kettlebell straight up overhead trying your best to get that bicep by your ears good and just like we did on the snatch we’re not flipping that kettlebell straight over but instead we’re punching through and bringing the kettlebell to the side and we’re switching sides and five four three two one zero same move switch it up opposite side now again no downtime drive those hips for press yeah you got it try and that is this workout continues and start to get tougher it’s gonna be so important that you focus on is that brought you here today to begin with what’s your why what’s your purpose we’re trying to get more fit trying to lose some weight being some muscle whatever it is staying focused on that good one rep right into the next recognizing every rep there’s gonna get you just that much closer to your goals let’s go try it keep it up almost there almost there keep it grind and keep it movin last five four three two one zero ohh all right let’s take that live I take their worn kettlebell up onto our feet rim put that catapult into a catcher’s grip we’re gonna do a halo plus squat kettlebell comes up and around our head and then we’re gonna perform a goblet squat weight back on our hips come up opposite side now from Anna halo and back into the squat alternating each time which direction you go with your halo hope you can remember which side I did right which only gets harder as the oxygen gets a little harder to come by again not about being perfect just about putting in the work and getting a little better every time it’s right come on try we’re yeah never said it’d be easy this is a brain workout too apparently here we go but it will be worth it one rain to the next this one’s hitting your shoulders as well as your core and your legs hamstrings quads and glutes all working together come on keep it up guys that’s god that’s gonna try it I want you to inhale as you come down and squat exhale on the way up that’s it focus on that breathing don’t allow yourself to hold your breath last ten seconds what do you got traffic keep it going keep it going four five four three two one and zero excellent all right I’m gonna increase my weight a little bit for this next one but feel free to keep the weight the same for you if that’s what you choose to do we’re gonna do a single rep swing plus either a ballistic push-up or a traditional push-ups yep so start with our feet a little wider than shoulder-width apart when I start two hands on that kettlebell we’re gonna hike that kettlebell between our legs hips forward kettlebell swing and then set that kettlebell down out in front of you both hands on the ground and then we’re either gonna jump back or step back and I’m gonna perform me one ballistic pushup and I’m gonna perform a single push-up now I’m jumping back up stepping and then again grab that kettlebell hike between your legs repeat one swing kettlebell down and repeat getting in as many as you can and you choose which variation is most appropriate for you neither one are easy we got hard and harder here for you make sure you keep that back straight on the swing don’t allow it to round ABS stay tight on that pushup back a straight on the push-up as well try to set that kettlebell out nice and far in front of you so you’re now hitting your head on it again one swing at a time hips back hips forward squeeze and those glutes up at the top on that swing this one is gonna get your heart rate up quick fast and in a hurry that is by design total body workout today getting as much working as we can in this short amount of time you gotta try focusing on what motivates you focusing on what brought you here today to begin with one wrapped into the next you gotta grind it out here last ten seconds almost there almost there let’s go five four three two one zero excellent ok for the next we’re going to do our crush Rip Curl I’m lowering my weight again for this one and allow our heart rates come down a little bit with this one shoulders are back grab that kettlebell on each side squeeze elbows stay in full range of motion curl so this forces us to not only curl but also squeeze that kettlebell or crush that kettlebell together full range of motion and then our heart rates are awfully high from that last one trying their best to only bend at those elbows shoulders stay back all the way up all the way down controlling that kettlebell not only I went on the way up but also as you lower it don’t just allow it to flop back down so we’re gonna inhale as we lower our kettle bow and exhale as you curl it back up that’s it exhaling on that hardest part of the move full range of motion feeling those biceps as well your forearms working as well as everything else that we’ve just worked exactly it’s all burning burn so good come on never said it’d be easy but it will be worth it let’s go try it if you are used to working out with us you know it is all about efficiency that’s it getting as much work in and it short a period of time as well right all about compound moves here last ten seconds that’s gonna be can you get let’s go almost there almost there let’s go try push it let’s go five four three two one zero Maxwell nice all right speaking of compound moves we’re gonna do either a reverse lunge plus phen press or a split squat plus the spend press alright so scrab that kettle bow with a catcher’s grip I’m sorry starting with my feet shoulder-width apart and I’m in a staggered split stance position both of us are gonna drop that back knee down to a 90 degree angle as we press straight up and return I should say press straight out their arms parallel to the floor so now would be a good time to reduce the weight if you didn’t already all right you’re finding out this one is woo shoulders working your chest shoulders quads hamstrings glutes all working together on this one trying your best to keep that upper body straight up and down and again not holding our breath pushing those arms out to parallel breathing in on the way down breathing out exhaling on the hardest part as we stand back up almost there try keep pushing through let’s switch sides in five four three two one zero alright same move switch legs and keep on grinding come on there it is go to your happy place it’s all about that discipline that’s right doing what others won’t do so you can have what others won’t have when it gets tough put that goal right at the front of your mind that’s it focus on it gets on that what are you here for come on keep it up keep it up it’s not about how bad you want it it’s about how hard you’re willing to work for it that’s right and that’s what we’re doing right here right now come on try you can tell this is kicking my butt too I’m right there with you whoo almost there almost there let’s go keep grinding out let’s go class ten seconds make it count try make it count four five four three two one zero or hitting the floor for the next one moving on to our backs we’re gonna do an ISO pull up up sorry I so hip up Plus pull over so again grabbing that kettlebell with a catcher’s grip let’s go ahead and bring our hips up off the floor driving off our heels squeezing our glutes now bring those arms straight up maintaining that isometric position with our legs we’re pulling that kettlebell all the way over all the way back feel those lats engage stay nice and under control don’t bounce that kettlebell off the floor but instead stay under control inhale as you bring a kettlebell down and exhale as you bring it right back up over your head keep squeezing those glutes don’t allow your butt to sink and don’t either extend your back you’re driving off your heels keeping your heels nice and close to your glutes on this one you don’t want to have your feet too far out in front of you whoo and you should definitely feel a bit of a booty burn with that that’s it working your hamstrings your glutes your core your lats as well as your Chester again hitting multiple body parts with just this one move don’t allow yourself to bounce that kettlebell off the floor nice and under control on the way down as well as the way up that’s it right here come on try let’s go let’s push through you got it win this together what made you hit that play button today what is it what are you working towards staying focused on it every repetition don’t let go of it that’s it recognizing you’re getting just that much closer to your goals with every rep not much left on this one let’s go last ten seconds where you have a tribe right there with anything for ten seconds let’s do it four five four three two one and zero excellent work all right we’re back up onto our feet for the next one and we’re gonna get our heart rates up we’re gonna perform a kettlebell skip so let’s take that one kettlebell set it down on the floor on its side we’re gonna alternate feet skipping and tapping with the balls of our feet and I’m doing a kettlebell step so not quite as high impact as Coach Kozak’s this is the lower impact version you decide which variation is more appropriate for you that’s right but we’re trying to work with opposite arm and leg keep those elbows bent at a 90 degree angle and we’re performing nice soft touches both on the floor and on your kettlebell making sure to breathe throughout and that’s all about those hot feet you got it you got neighbors underneath you we don’t want them to hear you that’s right we’re returning that energy back into the floor so we’re a bouncy ball not a rock on this one got nice soft light brown touches and just keep it moving here remembering to breathe throughout this movement make sure you’re not holding your breath again work an opposite arm and lay together this one’s working your legs as well as really getting that heart rate up great cardiovascular move here come on tribe let’s push it come on what do you got here not much left in this set we’re all out there no holding back let’s go last 10 seconds and grind it out tribe rind it out let’s go five four three two one zero all right we’re using that same kettlebell we’re moving into either a deep split squat row or just a regular split squat row and I’ll show you what mine looks like getting down nice and low I’m pulling back from that elbow perform in a row keep my shoulders square so you notice I’m not down quite as far as coach Kozak and I’m supporting myself with my hand on my thigh here my version is gonna engage my legs my lower body a little bit more but again both versions are really working that upper back and bicep forearm together pulling back from that elbow keep your back straight and head stays in line with your spine making sure not pulling back with your hand but acting like you have a string attached to that elbow and you’re pulling back on it on every repetition come on keep it up tribe almost there let’s go ten seconds on this side finish strong finish strong and five four three two same move opposite side now again the lower you are the more you’re gonna get that lower body involved as well get that back straight pull him back with that elbow nice neutral spine head in line with that spine and exhale as you bring that weight up and we’re controlling the descent that lowering phase of the move as well so don’t just allow that Kebbell to flop back down to control it on the way down as well head stays in line with your spine so we’re not looking up keep it up back nice and straight you got it feeling that bicep back and forearm all burn in here almost there come on last 10 seconds on this side let’s go let’s go try it come on grind it out four five four three two one zero excellent okay I’m gonna lighten my load a little bit for this next one you decide what’s right for you we’re gonna do a goblet squat plus curl plus overhead tricep extension boo-boo another common exam though okay grab that kettlebell and a catcher’s grip up top weight back on our hips we’re squatting down lower the kettlebell curl back up stand up press overhead extend at the elbow tricep extension back down repeat down curl up press tricep extension repeat this is a three and one movement my goodness gracious again when we talk you fish and see this is the epitome of it right here what’s working your grip forearms biceps shoulders triceps core core hamstrings glutes quadriceps this would be easier to name the body parts it doesn’t work one into the next tribe you got it staying focused what did you come here for what is it what are your goals what are you working towards staying focused on it right here don’t stop when it hurts stop when you’re done come on finishing strong doing what others won’t do so you can have what others don’t have if being fit we’re easy everybody be fit but we know that’s not the case definitely not it’s because they don’t have the discipline that you have they’re not willing to put in that work that you’re putting in right here right now make a count drive car you versus you not in competition with us not in competition with anybody else just trying to defeat the you from yesterday that couldn’t get it done but you’re stronger today better sore then sorry come on what do you got let’s go now much left on this one fight in there with you make a count for 10 seconds come on what do you got try we’re fighting with you let’s go five four three two one and zero excellent all right we’re taking a kettlebell to the floor for the next one and we’re working on that core line down on our backs we’re gonna do a one three tempo reach crunch so we’re gonna take that kettlebell and a catcher’s grip straight up overhead one second crunching up shoulder blades off the floor and one two three controlled on the way back down one second up reach and one two three control that negative phase of the move keeping those abs contracted as we slowly lower your upper body and getting those shoulder blades up off the floor not reaching with your neck but instead contracting those ABS well you get those shoulder blades up off the ground one one-thousand quick on the way up and then control three count on the way down this one would be way easier to just allow your upper body to flop back down but instead really controlling that negative face especially when you have resistance in your hands that’s it I got that cat of all working against you fighting down with fighting down against you along with gravity of course if at any point you feel like it’s just too much drop your kettlebell or weight that you’re using that’s it this is still a heck of a good exercise just using your own body weight so feel free to either reduce the way or remove it all together if you need to we just want you to keep on moving that’s it good add training is all about that time under tension it’s not about just getting a bunch of reps in but it’s about time under tension of the muscles how long can you get them to stay contracted in this exercise accomplishes that in spades we’re reaching up like we’re trying to touch that kettlebell to the ceiling and then controlling it back on the way down whoo burn so good you’re burning over there Claudia yep we’re right there along with your tribe burn it together not much left let’s go let’s go four five four three two one zero over that kettlebell goodness gracious or back up onto our feet for the next one I’m gonna raise my weight a little bit again you decide what’s right for you feet are shoulder width apart we’re gonna do a stiff leg deadlift plus shrug so feet are shoulder-width apart two hands on that kettlebell slight bend in those knees drive those hips back as you hinge at the hips back stay straight reach down feel that stretch back stays straight hips full or it squeeze the glutes at the top and then shrug bringing those shoulders to your ears repeat so on the way down it’s like we’re trying to touch that our glutes to the wall behind us as we bend over hinging only at the hips start with the slight bend in those knees and then maintain that same Bend throughout so we’re not turning this one into a squat but instead hinging at the hips forcing those hamstrings glutes and our lower back to do the work on this one it is working your lower back it is on purpose just like we work our ABS we also have to work our lower back and if at any particular point you feel as if your back is rounding during the movement then if you need to stop right here and then come up and shrug so if you just have to stop right below your knees that’s perfectly okay – yep depending on your flexibility level it may not be totally appropriate for you to go all the way down that’s right which case micchon or to your knees might be more appropriate for you we just want you to maintain that neutral spine throughout the entire movement yep keeping those shoulders back not rounding at the bottom yeah you could round it maybe to reach a little further but don’t allow yourself to do that instead keeping those shoulders back that’s right stretching those hips back as you come down we want you to work on good form and this one’s working your hamstrings gluts lower back as well as your traps and upper back on that shrug and then even some forearms and grip work just holding on to the kettlebell come on drive you got it inhale on the way down and exhale as you come right back up this is a great overall posterior chain move I always like to say your show muscles are in front but the go muscles are in back the go muscles are the ones that give you the power the speed athleticism come on almost there let’s go last ten seconds on this one tribe grind it out make them count right here not much left come on finish strong four five four three two one zero axial ooh taking that one kettlebell and we’re moving to the floor gonna finish strong with a Close Grip push up set that kettlebell on its side we’re gonna have two hands on that one kettlebell I’m gonna come up onto my feet I am on my knees and I’m gonna keep my elbows in as I come down I’m a full range of motion push up and then back up inhale down exhale as you push yourself back up out of that push-up this is a tough move even from your knees definitely keep those elbows in lifting your triceps chest shoulders core all working together if at any point you feel like it’s too difficult then you can do one hand on one kettlebell and bust those push-ups out make sure that you perform equal time on each side most important thing is just to make this workout work for you focusing out what brought you here today to begin with don’t wish for it and work for it don’t dream about it be about it figure out what you got to do to get to where you want to go and day after day do at least one thing to get yourself there that’s what you’re doing right here come on finish strong tribe we’re almost there come on let’s go last ten seconds grind it out with us let’s go let’s go four five four three two one zero and that is it you made it nice work try we’re gonna move into a cool-down next who giving ourselves a second to allow our heart rates to come down we’re gonna get a little added flexibility work in at the same time catch our breath here – all right we’re gonna do a one leg hip hinge to start feet are shoulder width apart let’s put that one leg out straight on your heel keeping that right leg straight we’re bending over hinging at our hips keeping our back straight stretching that hamstring in the lead leg again keep those shoulders square head in line with your spine big deep breaths stretching out the backside of that leg as well as your glue nice big deep breaths focusing on bringing that heart rate down on this one we pull back on those toes as well the little calf stretch in at the same time let’s go five four three two one zero stand up nice and slowly let’s switch sides same move get that opposite leg out in front and then bend over hinging at our hips pull them back on those toes keeping that leg straight back stays straight and again nice big deep breaths here I really did a lot of posterior chain work today so it’s a great one to help that back side recover again nice big deep breaths four five four three two one zero come on up nice and slow moving into a lying side quad stretch coming down on to our sides for this one line down on our left side that arm out to our side let’s reach back grab our foot and try our best to pull that foot to our glutes stretching that quadricep and as Claudia is pointed out before added benefit to this one is you get to lie down and rest after the workout just to hope fall asleep on us and if you need to on this one you can use a towel or a band to help grab your foot if you can’t quite reach it try to keep that knee into your side don’t let it flare out because then all of a sudden you’re not gonna be stretching out that quadricep anymore again nice big deep breaths here four five four three two one zero excellent ok let’s turn over switch sides same move but let’s just hit that opposite side leg again a lower body a lot of work in today it’s important that we put as much time and a recovery and our mobility flexibility work as we do in the actual work nice big deep breaths here failing that heart rates start to come down and don’t be alarmed if one sides a little tighter than the other that is totally normal I always find my left quad a little tighter than my right and let’s hold this one for five four three two one zero Oh relax that leg excellent okay next we’re going to transition into a floor angel so lying down on our backs we’re gonna get those shoulders stretched out on this next one let’s bring those arms straight up overhead relaxing those arms and then we’re gonna pull down on those elbows as we keep our whole upper arm and hands flat on the ground the best that we can which gets hard to do and then go ahead and extend those arms straight up overhead again as we’re trying our best to keep our upper arm hands and forearms in contact with the floor also try to keep your upper and lower back in contact with the floor at the same time oh yeah this one always ends up giving you stretches and feels and parts of your upper back and shoulders you didn’t even know existing again the shoulders got a lot of working today so this is a good one to help him recover nice big deep breaths as you pull those elbows down tight into your sides and then extend the arms straight up and yours may look prettier than ours or it may look not quite as prettier as ours and that’s okay just keep putting in the work and you’ll get a little bit better trying your best to get to that ideal stage where both your hands your elbows are on the floor understanding that they may come up but every time you come back and repeat this you’ll get just a little bit better at it excellent full range of motion here this is a good one to kind of counteract some of the modern ailments with our posture from driving just sitting at a desk just staring down on our phones so many different things working against our posture every day let’s do this one four five four three two one zero excellent all right let’s go one last one we’re gonna turn over do a little yoga inspired move next when a transition from a Cobra to a child’s pose let’s go ahead and have those fingers pointed forward coming up in the prone position let’s bring that chest up shoulders back squeeze those glutes form in a Cobra chest up nice big deep breaths and now let’s sit back pull back on those hips and as we relax your shoulders and sit back into a child’s pose relax those shoulders sitting down onto our heels this one’s great for our overall spine shoulders posterior chain quads all getting a good stretch on this one let’s come forward one more time into that Cobra coming forward nice and slow squeeze those glutes up at the top retract those shoulders nice big deep breaths and let’s sit back one last time into that Child’s Pose nice and relaxed here a couple big deep breaths and this is that time and the workout I like to remind you to just give yourself some credit for showing up and putting in the work today you know we’re so hard on ourselves trying to be perfect trying to keep up I think it’s important every once in a while that would give ourselves a pat on the back and say hey you put in the work today you were disciplined you may not have felt up to it but I didn’t matter you still showed up and you got it done so there’s something to be said for that you should be proud of yourself for doing so big deep breaths here four five four three two one zero come on up nice and slow and that is it my friends he made it klaudia he made it work he made it tried nice work out there thank you so much for showing up and working out with us today we literally could not do this without you please support our mission of keeping these great workouts free by stopping by our App Store and downloading our free app it’s available for both iOS and Android you can also stop by our store pick up a shirt or our diet guide eating for life and we know that you enjoyed this workout with us today so we ask that you please give it a big thumbs up and hit that red subscribe button so you never miss another brand new workout from Hospit you know may be hard to believe but this shirt was like a light-colored gray at the beginning of this workouts I think I’m gonna go hit the showers yeah thank you so much joining us today I’m coach Koza and I’m Claudia and we will see you at your next workout

what’s up hazmat tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell workout we’re gonna perform today’s workout Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest well we’ll be using a few different kettle bells today this routine only requires one kettlebell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] [Music] all right we’re getting started with the warmup first one on today’s list is a push-pull plus butt kick we’re gonna get your heart rate up gain a little extra mobility at the same time and raise that overall body temperature we’re pushing out and then pulling back on the elbows stepping side to side bringing that heel back to your glute this is a good one because we’re warming up multiple body parts just here in this one move very ficient warm-up exercise making sure you’re moving at a warm-up pace will be plenty of time and the workout to push it in nice controlled breathing going pulling back from those elbows this one’s warming up those hamstrings quadriceps shoulders back and chest all at the same time hitting this one four five four three two one and zero all right shake it loose next we’re gonna move into an opposite side toe touch arms are up overhead feet are a little wider than shoulder width apart we’re gonna reach down and touch either opposite side toe opposite side chin or knee whatever you can reach you got a slight bend in those knees that we’re driving the hips back stretching that posterior chain which is our hamstrings our glutes and our lower back stand up big and tall and between every repetition and again just moving at a warmup pace here try to keep your head in line with your spine so that means you’re not looking up as you go down but instead keeping that head in line with your back feeling that stretch in the back of your legs and in your glutes as you’re going down trying to push that butt back behind you again keep that nice consistent breathing going let’s do this one four five four three two one and zero all right you can choose between these two moves on the next one I’m gonna do a faux jump rope so I’m jumping up and down light on the balls of my feet and I’m just doing a simple run in place if you want to do the lower impact version feel free to go with Claudia’s move or if you don’t mind a little impact you can do my but you can switch in between the two that’s it whatever feels most comfortable and we encourage you to do that throughout today’s routine choosing which move works for you along the way so that so that may mean half the time you’re doing my moves other half the time you’re doing Claudius that’s right either wasting light on the balls of your feet making light ground contacts to halfs neighbors underneath you we don’t want them to hear you you’re that nice consistent breathing going not much left on this last warm up move and five four three two one zero warm up complete the Showtime ready to go I’m ready hold it ready out there go ahead and start with your one kettlebell we’re gonna start with a one arm swing so feet are just a little bit wider than shoulder width toes are pointed out slight bend in those knees we’re gonna hike a kettlebell between our legs as we drive those hips back and then forward squeezing our glutes up at the top so again it’s four rounds twenty seconds of work ten seconds of rest and those 10 seconds of rest are gonna fly by it’s gonna be good one let’s get it going and three two one zero hips back hips forward this one is all about using those hips as a hinge and not turning it into a squat so we’re almost trying to stretch that butt back to the wall behind us as we bend over keeping her head in line with our spine and three two one and break alright go ahead and switch hands we’re gonna end up doing two sets on each side oh here you guys in two one begin so hips back hips forward really focus on squeezing those gluts up at the top standing up big and tall don’t need to hyperextend and come back but instead stand straight up squeeze those glutes that’s right don’t feel like you need to hyperextend your lower back just to squeeze those glutes that’s it make the gluts work and three two one break excellent oh all right two down two to go we’re gonna get that heart rate up fast with this one yes yes I feel it in three two one begin that’s it if any time during course of today’s workout you need to switch up your weight feel free to do so you’ll notice we’re using a couple different kettlebell weights throughout it’s a burning already I don’t know that’s a good thing or a bad thing oh it’s always a good thing and three two one break there it is three down one to go getting that pace going right from the start here has two tried alright guys here we go in three two one begin right into it squeeze those boots up with the top hips back hips boy just maintaining that slight bend in the knee again don’t turn it into a squat on the way down but instead really using those hips as a hinge in five four three two one break alright cross that first one off the list next we’re moving into either a one leg stiff leg deadlift or a kickstand deadlift either way we’re starting in a kickstand stance feet are shoulder width apart one foot it’s about one foot length back I’m gonna bend over using my hips again as a hinge keeping this leg straight and then I’m gonna pull standing straight back up so from my variation I’m just leaving my foot my right foot back bending down into a stiff leg deadlift and coming right back up you decide which variation is right for you two on each side here we go and three two one begin and while we are trying to get as many reps in as we can a lot of time period we want you to maintain control throughout that’s right you only do so as you can do it safely and maintaining proper form that’s right it’s all about good form feel that stretch in the back of your leg and then squeeze the gluts three five two one and break alright we’re gonna switch sides now same setup just go ahead and flip it all right guys let’s down time beginning here in three two one again either way we’re keeping a slight bend in that lead leg and then the NIA that lead leg I should say stretching that hamstrings in the glutes and then squeezing them as you come up top so notice I’m squeezing right here in this position again we definitely don’t want to see you hyper extending that lumbar lower back region and two one break excellent alright switching it up that’s two down two to go and I already have a little sweat going which is probably not surprising I only got a sweat alright guys into one begin nobody’s surprised by that no that’s true nobody who’s been here for a while yeah keeping your back straight head stays in line with your spine focus on that tight core you got that hamstring glute lower back and 3-8 them together two one and break all right no more three down one to go see how fast he’s go that’s it that’s what I like that the bot is they just keep it moving alright beginning in two one begin all right right into it and you may find that one leg is a little better at these than the other that’s alright that’s why we’re here practicing it’s a great unilateral move to balance out any imbalances that all right guys not much longer and three two one and break all right we’re gonna move on to an upper-body master two hands at a time we’re gonna do a kettlebell press so go ahead and grab that kettlebell with a catcher’s grip feet shoulder-width apart it’s all upper body going straight up pressing overhead bring it all the way back down we don’t wanna get your legs involved at all in this one just all shoulders chest and triceps drinked press here we are in three two one begin and again it’s 20 seconds giving as many repetitions in as you can and you can choose if you want to go little heavier on this one and get less reps we’ll go lighter go for more a high rep range totally up to you three eight this workout you’re on to one break whew I’m gonna set it down for 10 seconds you’re gonna feel it I know you use that ten second break if you can alright guys and 2 1 begin all right into it one down three to go my chest shoulders and triceps are gonna feel this one at the end bringing those biceps by the ears that’s it trying to extend those arms straight up testing that mobility along the way and three two one break that’s it two down two to go shake them out of vini two making sure to breathe don’t hold your breath alright guys starting again in two one begin alright and do it two down two to go come on let’s crank them out it’s that time to work out here or we’re getting into the flow it becomes so important that you remind yourself what brought you here today to begin with what is it what are you working towards and three two one and break oh goodness last one my shoulders are on a fire feels good though I like it all right here we go and two wine begin last one learn into love burn also are recognizing that burn is just lactic acid it’s just that muscle fuel that your muscles are using creates that nerve burning response but you don’t have to listen to that burn push through it and to one and brake excellent all right moving on from that upper body move right into a lower body move if we’re gonna do a goblet squat jump or a goblet squat grabbing on to the outside of the handles feet shoulder-width apart weight back in the hips then break at the knee now I’m gonna jump and I’m just doing this straight up goblet squat skipping the jump you decide which variation is right for you either way let’s get those legs working here and three two one begin making sure to break at the hips first and then bend at the knee how many can you get down there at the bottom you want your feet to be flat making sure to breathe don’t hold your breath on this one keeping those knees out one right into the next and three two one break that’s it whoo my legs are burning out for the first one alright here we go one down three to go all right guys starting again into one begin and if you start with one variation and you want to switch it up and move on to the other feel free to do so again making this workout work for you whoo keeping those knees out on the squat keeping our head up and our chest up and two one break all right that’s two down two to go whoo quads are burning I like it and two one begin head up chest up one rep right into the next when your legs get tired time to squat with your heart remind yourself what brought you here today what is it what are you working towards a sweet ride come on keep it going and three two one and break three down one to go shake those legs loose you got this come on so old mental right now alright guys and begin last one remember those who think they can and those who think they can are both right which one are you right here fighting to the end come on finish this last that’s wrong almost there almost there not much longer and three two one and stop all right we’re gonna give those legs a break huh we’re gonna move to the floor for the next one we’re gonna do it upper body plussing abdominal combo move feet are down flat on the ground go and put that kettlebell in a rack position we’re gonna do a kettlebell chest press and then either either an overhead sit up all the way up or you’re just gonna do a crunch like me and just bring your shoulder blades up off the ground and right back down you decide which variation is right for you but here we go let’s get it moving three two one zero hug again either coming all the way up and that full sit-up or stopping and just bring your shoulder blades up off the ground and if you’re doing my variation you want to make sure that you’re keeping that lower back on the ground you can always bring your chin to your chest to help you with that and two one break okay switching sides now do that first arm a break and how much of one no here we go guys and two one begin moving right in from that press into you either sit up or crunch using that momentum with your abs it is on purpose nice big power push trying to keep your feet flat on the ground and break alright switch an opposite side now let’s try not the right slide across the room yeah alright guys and breaks over to one begin alright let’s go come on and grind it out everybody you got it you got it one wrap into the next your machine you got this it can’t be stopped can’t stop won’t stop right here and two one break last one so fast come on here we go one goat alright make sure and engage those ABS keep it nice and tight as you come up actually now much longer guys you got about 10 more seconds this one’s working your ad shoulders triceps and chest all working together three two one break excellent alright and we’re back up onto our feet for the next one third moving into either a kettlebell snatch or high pull either way feet are shoulder-width apart slight bend in those knees starting from a hang drive the hips back get a little down hips forward elbow high and I’m gonna punch through and overhead and I’m actually just going to do a snatch to a high pool where I’m pulling back on my elbows and bringing the kettlebell to about chest level using all of the power in my hips you decide which variation is right for you again half and half on each side let’s get it moving try it in three two one and began hips back hips forward no matter which variation you’re doing it’s really all in those hips and then pulling up on that elbow if you’re doing the full snatch variation trying to punch up and through that kettlebell so it doesn’t flop over and nail you on the wrist and again with the high pull pulling back from your elbows and stop alright switch inside just a quick ten seconds here to catch your breath alright guys three two one again hips board hips back cats all in those hips bula the full snatches definitely take some more coordination and practice pulling up from that elbow flipping over driving through that category not much longer and three two one break alright here we go two down two to go this one requires a lot of power yeah it does it does here we go in three two one begin let’s get one rep right into the next after you get into a groove just keep it moving driving those hips forward and that’s how you’re getting that power you get that kettlebell up alright guys not much longer in three two one break hi there we go down one to go who have you got he made it this far finish this last one’s strong right here alright guys here we go in two one begin that’s it whoo big power you’re a power factory that’s it power factor like that in the mitochondria let’s do it throw a few science nerds out there pull up on that elbow and flip it oh here we go in three two one break ah I’m gonna lighten my load a little bit for this next one we’re gonna do a reverse lunge Plus curl or a split squat plus curl my start with my feet shoulder-width apart and I’m gonna step back into a reverse lunge curl back up and I am going to be in a split squat stance the entire time so we’re gonna do equal amount of time on each leg you decided which variation is right for you let’s get it moving in three two one began nice combo move here either move you’re dropping straight down trying to get both knees to a 92 angle before you come back up try your best not to bounce that back knee off the ground here we go three two one and break so switching up place here which ended up okay that one-hour break the other one’s gonna work alright three two one begin this one’s gonna work your hamstrings your quadriceps your glutes five sets for arms and abs all working together to make this one happen great compound deficient functional move not much longer guys and three two one break okay two down two to go a couple deep breaths here guys you got it you guys and two one begin keep cranking them up crank them out how many can you get behind yourself what brought you here today what are you working towards what’s it gonna take to achieve that goal every repetition is getting you just that much closer to it climb in that ladder to success right here and break excellent three down one to go wanna go come on have a try and to one begin here we go last one come on make a count how many can you get right here and it’s you versus you you’re not in competition with us just trying to get a little bit better than you were yesterday almost done in five four three two one and break excellent okay next we’re gonna do is over ribbon let’s go ahead and grab that cat about on both sides and a catcher’s grip feed your shoulder at the part let’s stay or start with the kettlebell on our left side we’re gonna bring that kettlebell up and across and do a halo overhead now to the right side twist those ABS and reverse it overhead twist those ass twist those ABS getting our core involved using our hips and shoulders let’s get it cranked in here and three two one begin working your shoulders triceps biceps forearms abs and even some legs involved might take a couple of repetitions to get into the rhythm really engage that core three two one break okay one down three to go I’m actually gonna start from the opposite side this time it’s a good idea making sure to breathe throughout and two one begin get cranking everybody how many can you get in this twenty second time period one rep right into the next come on what brought you here today focus on it three two one and break alright here we go this one’s halfway done messing up my microphone microphone over here three two one go come on right here everybody we’re right there with you feeling the burn shoulders legs ass all feeling the same way yours doing we’re in it together much longer guys not much longer come on don’t give up keep moving two one and one more to go is that it that’s it all right three down one to go you could use one let’s go come on twenty seconds you’re a fighter not a quitter prove it to yourself right here what do you got don’t put don’t hit that pause button whatever you do you gotta lower the weight drop the weight that’s fine just keep move and two one and break all right oh we got another total body move coming your way next whoo we’re gonna do a thruster head sorry that one kettlebell and a rack position feet are shoulder-width apart weight back in the hips performing a squat now as we stand up we’re gonna twist that hand press straight overhead reverse it and into the net it’s basically one right after the other one is loading the next one here it is you know what time it is getting it ready in three two one begin this one’s gonna burn out your quads hamstrings glutes ABS shoulders triceps all working together to make this one happen Oh breathing in on the way down exhaling breathing out on the way up come on there it is and three two one break right here I have to say I love this woman I also don’t like love-hate relationship we’re right there with you Claudia all right and three two one get it going guys let’s go making sure to keep those feet flat you don’t want to come forward onto your toes as you perform that squat put that weight back in your hips every time keep your knees out on the squat don’t allow them to cave in one break oh gosh whoa I’m burning young burn so good burn two one begin come on make it count everybody pushing through I’m fighting with you pushing yourself because nobody else can or will do it for you nobody wants it as bad as you do that’s for sure that’s it it’s not about how bad you want it it’s about how hard you want it all right two one break all right oh my gosh three down one to go you got this you know push them through it thanks for the pep talk come on you’re a fighter Joe quitter let’s see one begin come on right to the end finish strong don’t stop when it hurts stop when you’re done let’s see it has to be tried where you at right here come on get it together keep it moving don’t stop don’t stop almost done three to one break excellent alright next we’re moving into a move for your back I’m gonna switch up my weight on this one we’re gonna do a staggered single arm row so feet are shoulder width apart one leg back opposite arm I’m your hip bent over at a forty-five your angle pull back from that elbow squeezing your back up at the top half and half on each side here we go and three two one begin keep your shoulders nice and square ABS stay tight back is straight pull back on that elbow on every rep don’t pull back from your hand but act like somebody has a string attached to that elbow and you’re pulling back on it and three two one and break good and even though this is a move for your back good chance you’re gonna feel in your legs as well and three two one begin excellent pulling back on that elbow squeezing your back and every repetition and when you’re pulling back with your elbow make sure you keep your shoulders nice and square you definitely don’t want to pull it with momentum yeah more of an isolation move on that back getting those lats to fire and two one break excellent two down two to go here you just switch every weight do so otherwise right back in do ya and begin making sure to breathe nice consistent breathing breathing in has that looked at dumbbell lowers I’m sorry kettlebell lowers and then breathing out as you pull not much longer guys two one break alright I feeling this one three down one to go gonna work your back and your biceps come on here it is and two one begin let’s get it moving come on keep that pace up give it everything you got right here don’t stop when the Hertz stop when you’re all done writing to that finish line you got it you got it come on moving came three two one break that’s not okay we’re moving to the floor for the next one we’re gonna work on that core moving into a Russian twist sitting down on your backsides when you start with your feet out in front of you we’re gonna lean back on a 45 degree angle I’m gonna do this one with my feet up and I’m gonna leave my feet down and we’re twisting side to side rotating at that core so this one not just about moving your upper body back and forth but I actually rotate it your core yep all right here we are come on keep that energy up and three two one zero can you decide if you want your feet down feet up or you need to make it harder and do a bicycle at the same time you decide which variation is right for you today making sure you’re staying lean back on that 45 throughout the move and two one break that’s the two ways that you’ll cheat and you shouldn’t alright by sitting up and just by moving your hands make sure your back and rotating at your core and begin come on one right into the next and if your abs are done with holding that kettlebell you know we set the kettlebell down and just keep up the twist or set your feet down and move to an easier variation you decide what’s right for you keep move and break action ah two down two to go can you tell we’re feeling this one happy come on what right there yeah yeah Oh let’s finish already minutes to be over and begin come on right they’re fighting with you no secret magic pills no shortcuts just gotta put in the work rep after rep and that’s what we’re doing right here come on keep it moving and two one break only one more we’re so close let’s finish this one strong has been tried and two one begin last twenty seconds making sure to breathe whatever you do do not hold your breath come on finish strong fight fight fight right there with you almost there come on let’s go let’s go [Music] five four three two one zero and that is it you made it has all he wrote is in love Oh show you some love out there all right we’re gonna move into a cool-down and allow your heart rate to come down slowly at the same time we’re gonna gain a little bit mobility and flexibility you can stay down on the ground stay where you’re at we’re gonna do a lying angel so I can keep your feet flat on the ground I’m gonna extend your arms the best you can straight up overhead now we’re gonna pull down on those elbows trying to keep your hands upper arms and elbows on the ground at the same time far down as you can and then reverse it extend straight up overhead we’re trying to keep our arms or head upper back and lower back all flat on the ground this one who really expose any weaknesses and mobility you may have from your back to your shoulders trying your best to keep everything on the ground as you drag those hands and arms pulling down on your elbows nice and controlled movements not a race on this one the race is all done taking some nice big deep breaths along the way our shoulders got a lot of work in today and this is a great recovery move for them it’s a great one to do just any time also great for improving your posture we spend a lot of time hunched over at a desk looking at your phone driving etc great one to help you regain that upright posture and don’t be surprised if one arm is a little more flexible than the other very common trying to finish every time straight up overhead working through any little kinks you may have keeping a move in here let’s go for five four three two one zero excellent okay next we’re gonna do a knee to chest so go insert with both legs out straight we’re gonna bring one knee up go ahead and pull on that one knee keeping your opposite side leg down flat pull back on that knee stretching as far as you can comfortably and any of these static stretches are trying to go to about eighty five ninety percent of what you’re capable of feel good stretch but you don’t want to induce any real pain just pulling back this was great to loosen up your lower back hips glutes all at the same time again try and keep that opposite side leg flat now we’re going to transition into a lying knee crossover take that same side knee and now we’re gonna pull it across and back at the same trying trying to keep your upper back flat on the ground as you do so hope you guys in here all those pops from what I heard a major scrap about it something’s work there and that’s totally common I guess another great one for your hips and lower back pulling back also good one if you experience any sciatic pain up here in your piriformis oh yeah that’ll you’ll really feel it there stretching that hip just hold and breathe concentrate on bringing that heart rate down and return that leg back to the floor okay same move opposite side now let’s go and start with just bringing that knee up knee to your chest or the best you can if the best you can is here you or you need to sit up and pull it here that’s okay too again I encourage you to make this move your own just keep that opposite side leg flat you start bringing it up a society leg up it really eliminates the stretch so try your best to keep it straight and flat on the ground nice big deep breaths good opportunity here to just take a second and be proud of what you’ve achieved so far today working out were easy everybody be fit and you know I say it all the time but it bears repeating this is a big deal that you keep showing up and putting in the work it’s hard never gets easier you just get better at it let’s pull that same side knee across again feeling that stretch in your hips everybody wants to hear that all I have to get into the groove it’s just easy and it takes over and I’m not here to we’re not here to lie to you I’ve been at it for a long time and it still always takes some extra motivation to get moving but you’re here and you’re putting in the work I mean something big deep breaths here four five four three two one zero and return okay you can go ahead and sit up to start the next one we’re gonna move into a sprinter stretch and now we’re going to stretch out those quadriceps and show you a couple different variations on this one start with this the easiest version which is just to bring that leg back and you can stay upright now the more you lean back the harder we’ll get or if you need more stretch you can tuck that leg underneath what Claudia is going to show you and then lean back or you can go all the way down to the floor and you decide which variation is right for you today my quads got a lot of work in today so do what feels right feels good don’t do something that’s gonna hurt you it’s just not worth it no which is why I came back up usually it’s like the start of a workout go down a little further by the end okay yeah we’re good and that’s what it’s all about is knowing your own limitations none of us are perfect we’re here just putting in the work trying to get a little bit better every day we’re all gonna have our own strengths and weaknesses just putting in the work to get better at those weaknesses and not ignoring them flexibility is definitely a weakness for me so something I’m gonna work on and let’s go ahead and sit up in three two one switching sides well you know it’s eight sometimes it can get easier go ahead and switch sides opposite side leg it’d be easier to get motivated to do the actual workout but for a lot of us would take some extra patience to put in the the flexibility and the mobility work but it’s just so important not to overlook you know that’s how those chronic injuries happen and chronic pain chronic pains oh my hip hurts my knees hurt my shoulders hurt and I don’t know why well how about workout all the time well you may work out but you may not be doing the recovery aspect so I experienced most of that when I was a runner yep very true very common oh my hips were always in pain or my knees were in pain this cos is so easy as a runner just to get out at the road you’re running come back and be done yeah not really putting in the mobility definitely not just holding this one here four five four three two one zero sitting up and that’s it we made it oh my god such an go there for a little bit or the heck was nice thank you so much for working and pushing through with us we really enjoyed it working out with you today please support our mission of keeping these great workouts free by downloading our app you can also pick up some gear as fitscher at our shop or by purchasing my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next workout

what’s up hazmat tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell workout we’re gonna perform today’s workout Tabata style so that means we’re gonna do four back-to-back rounds of each exercise that’s 20 seconds of work followed by 10 seconds of rest well we’ll be using a few different kettle bells today this routine only requires one kettlebell you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s get this thing started [Music] you [Music] all right we’re getting started with the warmup first one on today’s list is a push-pull plus butt kick we’re gonna get your heart rate up get a little extra mobility at the same time and raise that overall body temperature we’re pushing out and then pulling back on the elbows stepping side to side bringing that heel back to your glute this is a good one because we’re warming up multiple body parts just here in this one move very ficient warm-up exercise making sure you’re moving at a warm-up pace it’ll be plenty of time in the workout to push it get nice controlled breathing going pulling back from those elbows this one’s warming up those hamstrings quadriceps shoulders back and chest all at the same time hitting this one four five four three two one and zero all right shake it loose next we’re gonna move into an opposite side toe touch arms are up overhead feet are little water and shoulder width apart we’re gonna reach down and touch either opposite side toe opposite side chin or knee whatever you can reach we got a slight bend in those knees and we’re driving the hips back stretching that posterior chain which is our hamstrings our glutes and our lower back stand up big and tall in between every repetition and again just moving at a warmup pace here try to keep your head in line with your spine so that means you’re not looking up as you go down but instead keeping that head in line with your back feeling that stretch in the back of your legs and your glutes as you’re going down you’re trying to push that butt back behind you again keep that nice consistent breathing going let’s do this one four five four three two one and zero all right you can choose between these two moves on the next one I’m gonna do a faux jump rope so I’m jumping up and down light on the balls of my feet and I’m just doing a simple run in place if you want to do the lower impact version feel free to go with Claudia’s move or if you don’t mind a little impact you can do my but you can switch in between the two that’s it whatever feels most comfortable and we encourage you to do that throughout today’s routine choosing which move works for you along the way so yeah so that may mean half the time you’re doing my moves other half the time you’re doing Claudia’s that’s right either wasting light on the balls of your feet making light brown contacts to have neighbors underneath you we don’t want them to hear you get that nice consistent breathing going not much left on this last warm-up move and five four three two one zero warm up complete the Showtime ready to go I’m ready hold it ready out there go ahead and start with your one kettlebell we’re gonna start with a one arm swing so feet are just a little bit wider than shoulder-width toes are pointed out slight bend in those knees we’re gonna hike the kettlebell between our legs as we drive those hips back and then forward squeezing our glutes up at the top so again it’s four rounds twenty seconds of work ten seconds of rest and those ten seconds of rest are gonna fly by it’s gonna be good one let’s get it going and three two one zero hips back hips forward this one is all about using those hips as a hinge and not turning it into a squat so we’re almost trying to stretch that butt back to the wall behind us as we bend over keeping her head in line with our spine and three two one and break alright go ahead and switch hands we’re gonna end up doing two sets on each side whoo here you guys in two one begin so hips back hips for really focus on squeezing those glutes up at the top standing up big and tall don’t need to hyperextend and come back but instead stand straight up squeeze those glutes that’s right don’t feel like you need to hyperextend your lower back just to squeeze those glutes that’s it make the gluts work in three two one break excellent whoo all right two down two to go we’re gonna get that heart rate up fast with this one yes yes I feel it and three two one begin that’s it if any time during course of today’s workout you need to switch up your weight feel free to do so you’ll notice we’re using a couple different kettlebell weights throughout really give you some options to burning already I don’t know that’s a good thing or a bad thing oh it’s all and three two one break there it is three down one to go getting that pace going right from the start here has two tried alright guys here we go in three two one begin right into it squeeze those glutes up with the top hips back hips forward just maintaining that slight bend in the knee again don’t turn it into a squat on the way down but instead really using those hips as a hinge in five four three two one break all right cross that first one off the list next we’re moving into either a one leg stiff leg deadlift or a kickstand deadlift either way we’re starting in a kickstand stance feet are shoulder width apart one foot it’s about one foot length back I’m gonna bend over using my hips again as a hinge keeping this leg straight and then I’m gonna pull standing straight back up so from my variation I’m just leaving my foot my right foot back bending down into a stiff leg deadlift and coming right back up you decide which variation is right for you two on each side here we go and three two one begin and while we are trying to get as many reps in as we can a lot of time period we want you to maintain control throughout that’s right you only do so as you can do it safely and maintaining proper form that’s right it’s all about good form feel that stretch in the back of your leg and then squeeze the gluts three five two one and break alright we’re gonna switch sides now same set up just go ahead and flip it all right guys let’s down time beginning here in three two one again either way we’re keeping a slight bend in that lead leg and the knee of that lead leg I should say stretching that hamstrings and the glutes and then squeezing them as you come up top so notice I’m squeezing right here in this position again we definitely don’t want to see you hyper extending that lumbar lower back region and two one break excellent alright switching it up that’s two down two to go and I already have a little sweat going which is probably not surprising I only got a slight all right guys into one begin nobody’s surprised by that no that’s true nobody who’s been here for a while yeah keeping your back straight head stays in line with your spine focus on that tight core and you got that hamstring glute lower back and three incan together two one and break all right anymore three down one to go see how fast he’s go that’s it that’s what I like that about is they just keep it moving all right beginning in two one begin all right right into it and you may find that one leg is a little better at these in the other that’s alright that’s why we’re here practicing it’s a great unilateral move to balance out any imbalances that you may have all right guys not much longer in three two one and break all right we’re gonna move on to an upper-body Master two hands at a time we’re gonna do a kettlebell press so go ahead and grab that kettlebell with a catcher’s grip feet shoulder-width the parts all upper body going straight up pressing overhead bring it all the way back down I don’t wanna get your legs involved at all in this one just all shoulders chest and triceps strict press here we are and three two one begin and again it’s 20 seconds give me as many repetitions in as you can and you can choose if you want to go a little heavier on this one and get less reps or go lighter and go for more a high rep range totally up to you three eight this workout you’re on to one break whew I’m gonna set it down for 10 seconds your shoulders you’re gonna feel it you use that 10 second break if you can alright guys and 2 1 begin all right into it one down three to go my chest shoulders and triceps are gonna feel this one at the end bringing those biceps by the ears that’s it trying to extend those arms straight up testing that mobility along the way and three two one break that’s it two down two to go shake them out of you two making sure to breathe don’t hold your breath alright guys starting again in two one begin all right and do it two down two to go come on let’s crank them out it’s that time to work out here oh we’re getting into the flow it becomes so important that you remind yourself what brought you here today to begin with what is it what are you working towards and 3 2 1 and break oh goodness last one my shoulders are on fire feels good though I like it alright here we go and two wine begin last one learning to love at that burn also are recognizing that burn is just lactic acid it’s just that muscle fuel that your muscles are using creates that nerve burning response but you don’t have to listen to that burn push through it and 2:1 and break absolutely alright moving on from that upper body move right into a lower body move if we’re gonna do a goblet squat jump or a goblet squat grabbing on to the outside of the handles feet shoulder-width apart weight back in the hips then break at the knee now I’m gonna jump and I’m just doing this straight up goblet squat skipping the jump you decide which variation is right for you either way let’s get those legs working here and 3 2 1 begin making sure to break at the hips first and then bend at the knee how many can you get down there at the bottom you want your feet to be flat making sure to breathe don’t hold your breath on this one keeping those knees out 1 right into the next and three two one break that’s it whoo my legs are burning out for the first one alright here we go one down three to go alright guys starting again into one begin and if you start with one variation and you want to switch it up and move on to the other feel free to do so again making this workout work for you whoo keeping those knees out on the squat keeping our head up and our chest up and two one break alright that’s two down two to go who quasi barn and I like it go and to one begin head up chest up one wrap right into the nest when your legs get tired time to squat with your heart remind yourself what brought you here today would is it what are you working towards a straight driver come on keep it going and three two one and break three down one to go shake those legs loose you got this huh it’s all mental right now alright guys and begin last one remember those who think they can and those who think they can are both right which one are you right here fighting to the end come on finish this last that’s wrong almost there almost there now much longer and three two one and stop hi alright we’re gonna give those legs a break huh we’re gonna move to the floor for the next one we can do it upper body plus it abdominal combo move feet are down flat on the ground go and put that kettlebell in a rack position we’re gonna do a kettlebell chest press and then either either an overhead sit up all the way up or you’re just gonna do a crunch like me and just bring your shoulder blades up off the ground and right back down you decide which variation is right for you but here we go let’s get it moving three two one zero again either coming all the way up and that full sit-up or stopping and just bring your shoulder blades up off the ground and if you’re doing my variation you want to make sure that you’re keeping that lower back on the ground you can always bring your chin to your chest to help you with that and two one break okay switch incise now do that first arm a break and how much of one no here we go guys and two one begin moving right in from that press into you either sit up or crunch using that momentum with your abs it is on purpose nice big power push trying to keep your feet flat on the ground and break alright switch an opposite side now let’s try not the right slide across the room yeah alright guys and breaks over to one begin alright let’s go come on and grind it out everybody you got it you got it one rep into the next your machine you got this can’t be stopped can’t stop won’t stop right here and two one break last one so fast come on here we go one go all right whoo i cured engage those ABS keep it nice and tight as you come up how much longer guys you got about 10 more seconds this one’s working your add shoulders triceps and chest all working together three two one break excellent alright and we’re back up onto our feet for the next one moving into either a kettlebell snatch or high pull either way feet are shoulder-width apart slight bend in those knees starting from a hang drive the hips back kettlebell down hips forward elbow high and I’m gonna punch through and overhead and I’m actually just going to do a snatch to a high pull where I’m pulling back on my elbows and bringing the kettlebell to about chest level using all of the power in my hips you decide which variation is right for you again half and half on each side let’s get it moving try then three two one and began hips back hips forward no matter which variation you’re doing it’s really all in those hips and then pulling up on that elbow if you’re doing the full snatch variation trying to punch up and through that kettlebell so it doesn’t flop over and nail you on the wrist and again with the high pull pulling back from your elbows in stop all right switch inside just a quick ten seconds here to catch your breath all right guys three two one again hips board hips back dance all in those hips whoo the full snatches definitely take some more coordination and practice pulling up from that elbow flipping over driving through that category not much longer and three two one break all right here we go two down two to go this one requires a lot of power yeah it does it does here we go in three two one begin that’s it one rep right into the next after you get into a groove just keep it moving driving those hips forward and that’s how you’re getting that power you get that kettlebell up alright guys not much longer in three two one break hi there go down one to go who have you got he made it this far finish this last one’s strong right here alright guys here we go into one again that’s it whoo big power you’re a power factory that’s it power factory like that the mitochondria let’s do it probably science nerds out there pull up on that elbows with it oh here we go in three two one break ah I’m gonna lighten my load a little bit for this next one we’re gonna do a reverse lunge Plus curl or a split squat plus curl might start with my feet shoulder-width apart and I’m gonna step back into a reverse lunge curl back up and I am going to be in a split squat stance the entire time so we’re gonna do equal amount of time on each leg you decide which variation is right for you let’s get it moving in three two one began nice combo move here either move you’re dropping straight down trying to get both knees to a 90-degree angle before you come back up try your best not to bounce that back knee off the ground here we go three two one and break so I’m switching up blades here which ended up okay that one-hour break the other ones gonna work all right three two one begin this one’s gonna work your hamstrings your quadriceps your glutes bye assess for arms and abs all working together to make this one happen great compound efficient functional move not much longer guys and three two one break okay two down two to go a couple of deep breaths here guys you got it you guys and two one begin keep cranking them out crank them out how many can you get remind yourself what brought you here today what are you working towards what’s it gonna take to achieve that goal every repetition is giving you just that much closer to it climb in that ladder to success right here and break excellent three down one to go one to go come on have a try and to one begin here we go last one come on make a count how many can you get right here it’s you versus you and not in competition with us you’re just trying to get a little bit better than you were yesterday almost done in five four three two one and break excellent ok next we’re gonna do is a ribbon let’s go ahead and grab back head up on both sides and a catcher’s grip feed your shoulder at the part let’s stay or start with the kettlebell on our left side we’re gonna bring that kettlebell up and across and do a halo overhead now to the right side twist those ABS and reverse it overhead twist those ass twist those ABS getting our core involve using our hips and shoulders let’s get it cranked in here and three two one begin working your shoulders triceps biceps forearms abs and even some legs involved I might take a couple of repetitions to get into the rhythm really engage that core three two one break okay one down three to go I make sure gonna start from the opposite side this time it’s a good idea making sure to breathe throughout and two one begin get cranking everybody how many can you get in this twenty second time period wanna rep right into the next come on what brought you here today focus on it three two one and break alright here we go this one’s halfway done that’s not my microphone microphone over here three two one go come on right here everybody we’re right there with you feeling the burn shoulders legs as well feeling this anyway yours do it or in it together much longer guy he’s not much longer come on don’t give up keep moving to one and that’s it huh going by faster yeah one more to go is that it that’s it all right three down one to go you could use one let’s go come on twenty seconds you’re a fighter not a quitter prove it to yourself right here what do you got don’t don’t hit that pause button whatever you do you gotta lower the weight drop the weight that’s fine just keep move man two one and break oh we got another total body move coming your way next whoo we’re gonna do a thruster it sorry that one kettlebell and a rack position feet are shoulder-width apart weight back in the hips performing a squat now as we stand up we’re gonna twist that hand press straight overhead reverse it and into the net it’s basically one right after the other one is loading the next one here it is you know what time it is getting it ready in three two one began this is gonna burn out your quads hamstrings glutes ABS shoulders triceps all working together to make this one happen Oh breathing in on the way down exhaling breathing out on the way up come on there it is and three two one break right here I have to say I love this woman I also don’t like love-hate relationship we’re right there with you Claudia all right and three two one get it going guys let’s go making sure to keep those feet flat you don’t want to come forward onto your toes as you perform that squat and that weight back in your hips every time keep your knees out on the squat don’t allow them to cave in one break oh gosh whoo I’m burning young burn so good burn two one begin come on make it count everybody pushing through I’m fighting with you pushing yourself because nobody else can or will do it for you nobody wants it as bad as you do that’s for sure that’s in that’s not about how bad you want it so how hard you want it right to one break all right oh my gosh three down one to go you got this you know push them through make sure the peptide come on you’re a fighter let’s see one begin come on right to the end finish strong don’t stop when it hurts stop when you’re done let’s see a head sweet ride where are you at right here come on and it together keep it moving don’t stop don’t stop almost done three two one break excellent ah alright next we’re moving into a move for your back I’m gonna switch up my weight on this one we’re gonna do a staggered single arm row so feet are shoulder-width apart one leg back opposite arm on your hip bent over at a 45 your angle pull back from that elbow squeezing your back up at the top half and half on each side here we go and three two one begin keep your shoulders nice and square ABS stay tight back is straight pull back on that elbow on every rep don’t pull back from your hand but act like somebody has a string attached to the elbow and you’re pulling back on it and three two one and break good and even though this is a move for your back good chance you’re gonna feel in your legs as well and three two one begin excellent pulling back on that elbow squeezing your back and every repetition and when you’re pulling back with your elbow make sure you keep your shoulders nice and square you definitely don’t want to pull it with momentum yeah more of an isolation move on that back getting those lats to fire and two one break excellent two down two to go here you just switch every way do so otherwise right back and do ya and begin making sure to breathe nice consistent breathing breathing in has that look at dumbbell lowers I’m sorry kettlebell lowers and then breathing out as you pull not much longer guys two one break alright I feeling this one three down one to go gonna work your back and your biceps come on here it is and two one begin let’s get it moving come on keep that pace up give it everything you got right here don’t stop on the Hertz stop when you’re all done fighting to that finish line you got it you got it come on keep moving came three two one break that’s not okay we’re moving to the floor for the next one we’re gonna work on that core moving into a Russian twist sitting down on your backsides when I start with your feet out in front of you we’re gonna lean back on a 45 degree angle I’m gonna do this one with my feet up and I’m gonna leave my feet down now we’re twisting side to side rotating at that core so this one’s not just about moving your upper body back and forth but I actually rotate at your core yep alright here we are come on keep that energy up and three two one zero and you decide if you want your feet down feet up or you can even make it harder and do a bicycle at the same time you decide which variation is right for you today making sure you’re staying lean back on that 45 throughout the move and two one break oh the two ways that you’ll cheat and you shouldn’t or by sitting up and just by moving your hands make sure you’re back and rotating at your core and begin come on one right into the next and if your abs are done with holding that kettlebell you can always set the kettlebell down and just keep up the twist or set your feet down and move to an easier variation you decide what’s right for you but keep moving and break thanks Oh two down two to go can you tell we’re feeling this one come on right there yeah oh let’s finish off many bits to be over and begin come on right there fighting with you know secret magic pills no shortcuts just gotta put in the work rep after rep and that’s what we’re doing right here come on keep it moving and two one break only one more we’re so close so let’s finish this one strong has to try and two one begin last 20 seconds making sure to breathe whatever you do do not hold your breath come on finish strong fight fight fight right there with you almost there come on let’s go let’s go and five four three two one zero ah excellent job okay we’re back up onto our feet for the next one we’re moving into a figure eight so this one we’re gonna have our feet a little bit wider than shoulder-width apart we’re gonna take that kettlebell under I’m sorry we’re gonna start by sitting back on our way to our hips now we’re gonna take that take that kettlebell thumb first bring it between your legs grab the other hand thumb first forming a figure eight staying nice and low throughout come on you got this goodness gracious you got you got it and three two one begin again thumb goes first as you travel between the legs keep your back straight we don’t want you to bend over with a arched back on this one back stays nice and straight core stays tight and focus to one break hah that’s it definitely not trying to rush this one as you get a little better at the move it’ll be he’ll feel smoother alright and two one begin come on as this workout gets tough you gotta get tough right you got to be stronger then your strongest excuse right here it’s not about being perfect it’s about putting in that work defeating the you from yesterday who couldn’t get it done but today you got a break that’s it fire all right and begin that’s it come on go to that happy place it’s all mental right here oh happy be my happy beach my happy place is the beach has been taken the happy beach come on let’s go right here whatever your happy place is go there on vacation and break come on wherever you got to go to get it done go there right now and to one last one that’s it make it count right here last one fighting to the end goodness gracious Allah let’s go you’re a fighter let’s see it one rappin and an accident get this done and nobody will be able to take it away from you think about how good you’re gonna feel when this is all done hey two one break axing my work alright give your legs a break on this next one burn me up you know work out your upper body we’re gonna do a side to side push start with your feet shoulder-width apart grab that kettlebell and that catchers grip we’re gonna press to your left side rotating and twisting our feet pull it back to square neutral now in the opposite side back to neutral isn’t gonna work your shoulders chest triceps let’s get it moving and three two one begin my shoulders and chest are already burning just thinking about these next four sets who comes up with these workouts crazy person obvious crazy person I don’t know who would put together such a crazy workout he needs to be stopped come on all right there with you three two one break that’s it one down three to go shake those don’t be afraid down loose drop the weight in between alright and two one go come on keep it moving whatever you do don’t stop if you need to set that kettlebell down and just use your arms that’s okay too your arms are heavy enough to feel the burn on this one come on keeping a moving three two one break ha ha two down two to go you got this Hastur try to keep that energy up right here come on let’s go to one begin now for those who think they can and those who think they can are both right prove it to yourself which one are you today come on let’s go think about how good you’re gonna feel when you can cross this workout off your list a little closer every rep and break three down one to go so close to having this don’t be holy alright guys hand to one begin come on get in there right here let’s go have a try let’s go hard to talk during this one making sure to breathe do not hold your breath ha come on let’s go let’s go big power every push to one break okay oh my gosh shut that one down we got a combo move next alrighty we’re going sumo deadlift into hot upright row feet are a little wider than shoulder width apart and point out on those toes two hands on one kettlebell weight goes back in your hips sumo deadlift and as you stand up bring those elbows up high into an upright row right back into the next one same move for the two of us ready that’s her yes yes we got a history Charlie let’s go three two one let’s get it moving come on fighting through never said it would be easy but it will be worth it making sure you with putting that weight back on your hips and every repetition sit back nose over to one break one down three to go oh goodness the time the routine remind yourself what brought you here it’s right about that mental tough alright guys and begin prove it to yourself right here how tough are you I want you to exceed your own expectations today it’s not about me it’s not about Claudia this is about you deserve this right here do it for you come on one rat bastard enough and break aah two down goodness here you go it’s a total body move doing it everywhere all right and here we go guys get in position begin that’s it so he’s working your glutes hamstrings quadriceps lower back add your traps shoulders all working together come on use that power from your legs to help drive that kettlebell straight up and break that’s it come on get in closer one last one don’t stop now come on finish the straw and begin that’s it so close getting closer with every repetition go back to their happy place go there and stay there who can’t solve all mental toughness right here not even physical anymore you can do this you can do anything come on come on come on keep it moving so close almost there tribe in five four three one and break alright one last one okay take that Kevin ball to the floor compound move here get your shoulders back as all involved together grabbing that kettlebell and that catchers grip we’ve been using today lying down flat on our backs bring that cattle ball straight overhead legs are out straight first thing we want to do is glue that lower back to the ground bring her head up off the ground now I’m gonna do a leg raise plus pullover keep my leg straight and I’m gonna do a knee raise plus pullover and you can either lay your legs back down or leave them up and just come right back up into the knee raise your size of wood decide what is right for you but we’re gonna make this last one count get it moving and three two one zero again making a conscious effort keep that lower back glued to the ground on this one and you’ll do so by getting that head up off the ground contraction those ABS making sure to breathe three two one break excellent those working your shoulders you’d let your abs all working together and two one again one down three to go let’s make a count a sweet ride we’re so close think about how far you’ve come we’re almost there one rep right into the next three two one break if you start with the move your legs straight and you need to bend your knees no shame in doing so if you drop you drop your kettlebell do that too that’s also true and begin to down two to go sprinting to that finish line right here what brought you here today what are you working on stay focused on every repetition I ever read petitions getting you just that much closer a swine last one here it is here it is hand to one begin I want you to think about your goal I want you to put it up at the top of the staircase and every repetition you take a wall and step closer every workout showing up putting in the effort putting in the work so you can accomplish that bring it to one and break and that is it you made it has betrayed you all he wrote some love some love out there alright we’re gonna move into a cool-down and allow your heart rate to come down slowly at the same time we’re gonna gain a little mobility and flexibility you can stay down on the ground stay where you’re at we’re gonna do a lying angel so I’m gonna keep your feet flat on the ground gonna extend your arms the best you can straight up overhead now we’re gonna pull down on those elbows trying to keep your hands upper arms and elbows on the ground at the same time far down as you can and then reverse it extend straight up overhead we’re trying to keep our arms or head upper back and lower back all flat on the ground this will really expose any weaknesses and mobility you may have from your back to your shoulders trying your best to keep everything on the ground as you drag those hands and arms pulling down on your elbows nice and controlled movements not a race on this one the race is all done taking some nice big deep breaths along the way our shoulders got a lot of work in today and this is a great recovery move for them it’s a great one to do just any time also great for improving your posture we spend a lot of time hunched over at a desk with your phone driving etc great one to help you regain that upright posture and don’t be surprised if one arm is a little more flexible than the other very common trying to finish every time straight up overhead working through any little kinks you may have keeping a move in here let’s go for five four three two one zero excellent ok next we’re gonna do a knee to chest so go in sit with both legs out straight we’re gonna bring one knee up go ahead and pull on that one knee keeping your opposite side leg down flat pull back on that knee stretching as far as you can comfortably and on any of these static stretches are trying to go to about eighty five ninety percent of what you’re capable of feel good stretch but you don’t want to induce any real pain just pulling back this one’s great to loosen up your lower back hips glutes all at the same time again try and keep that opposite side leg flat now we’re going to transition into a lying knee cross over take the same side knee and now we’re gonna pull it across and back at the same trying trying to keep your upper back flat on the ground as you do so hope you guys didn’t hear all those pops her to make us crap about it something’s work there and that’s totally common I go there’s another great one for your hips and lower back pulling back also good one if you experience any sciatic pain up here in your piriformis oh yeah that’ll you’ll really feel it there stretching that hip just hold and breathe concentrate on bringing that heart rate down and return that leg back to the floor ok same move opposite side now let’s go and start with just bringing that knee up knee to your chest or the best you can if the best you can is here you or you need to sit up and pull it here that’s okay too again encourage you to make this move your own just keep that office inside lake flat you start bringing it up a society leg up it really eliminates the stretch so try your best to keep it it’s straight and flat on the ground nice big deep breaths good opportunity here to just take a second and be proud of what you’ve achieved so far today for working out were easy everybody be fit and I say it all the time but it bears repeating this is a big deal if you keep showing up and putting in the work it’s hard never gets easier you just get better at it let’s pull that same side knee across again feeling that stretch in your hips everybody wants to hear that all I have to get into the groove it’s just easy and it takes over you know I’m not here to yeah we’re not here to lie to you I’ve been at it for a long time and it still always takes some extra motivation to get moving but you’re here and you’re putting in the work I mean something big deep breaths here four five four three two one zero and return okay you can go ahead and sit up to start the next one we’re gonna move into a sprinter stretch and now we’re going to stretch out those quadriceps and show you a couple different variations on this one start with this the easiest version which is just to bring that leg back and you can stay upright now the more you lean back the harder we’ll get or if you need more stretch you can tuck that leg underneath what Claudia is going to show you and then lean back or you can go all the way down to the floor and you decide which variation is right for you today my quads got a lot of work in today so do what feels right what feels good don’t do something that’s gonna hurt you it’s just not worth it no which is why I came back up usually it’s like the start of a work go down a little further by the end yeah we’re good and that’s what it’s all about is knowing your own limitations none of us are perfect we’re here just putting in the work trying to get a little bit better every day we’re all gonna have our own strengths and weaknesses just putting in the work to get better at those weaknesses and not ignoring them flexibility is definitely a weakness for me so it’s something I’m gonna work on and let’s go ahead and sit up in three two one switching sides well you know it’s sometimes it can get easier go ahead and switch sides opposite side leg it’d be easier to get motivated to do the actual workout but for a lot of us it takes some extra patience to put in the the flexibility and the mobility work but it’s just so important so important not to overlook you know that’s how those chronic injuries happen and chronic pain chronic pains oh my hip hurts my knees hurt my shoulders hurt and I don’t know why well how about workout all the time you may work out but you may not be doing the recovery aspect so I experienced most of that when I was a runner yep very true very common oh my hips were always in pain or my knees were in pain this coz is so easy as a runner just to get out hit the road you’re running and come back and be done yeah not really putting in the mobility yeah definitely not just holding this one here for five four three two one zero sitting up and that’s it we made it oh my god touch and go there for a little bit or the heck was nice work out there thank you so much for working and pushing through with us we really enjoyed it working out with you today please support our mission of keeping these great workouts free by downloading our app you can also pick up some gear a has fit shirt at our shop or by purchasing my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia and we will see you at your next word