Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout

Kettlebell workouts are an excellent method to train your total body. In addition to improving strength and burning fat, you’ll also enhance your stability and conditioning. Don’t have a kettlebell? No problem! All of these moves can be performed with a traditional dumbbell. Give this one a try and let us know what you think!

Kettlebell Workout for Fat Loss & Strength

Complete 2 rounds of 50 seconds of each exercise:
One Arm Clean / One arm high pull
Close Grip Push up / from Knees (1 hand on KB)
Goblet Jump Squat / Goblet Squat
Ballistic Rows / One arm bent over row
Stationary Lunge + Press / Front Squat to Press
Russian Twist
Iso Hip Up + Press
Reverse Lunge + Over the Shoulder / Split Squat + Over the Shoulder
High Plank Row / from Knees
Sumo Deadlift + Power Pull / Sumo Deadlift + Upright Row
Curl + Press + Overhead Triceps Extension
Side Lunge / Lateral Squat

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a kettlebell workout now I’m going to be doing the intermediate through Advanced moves today and follow along with me for all of those modifiers we’re going to be using a couple different weights one lighter one heavier to mix it up for different exercises but if you only have the one that’s totally okay also if you don’t even have a kettlebell and you just have a dumbbell all these moves can actually be modified to just use with the dumbbell so no excuses you can follow along today absolutely and if you want to it’s not a requirement but if you want to warm up before this workout just to get your muscles nice and warm then go ahead and click right up here for our five-minute warm-up otherwise let’s get this thing started we’re going to work our head to toe today now we’re not going to count any reps so it’s just going to be about getting as many reps in as we can in the allotted time period Claudia is going to start with a one-arm high pole where I’m going to start with a one-arm clean now I’m going to put my weight back to my hips a little bend in my knees we’re both can explode our elbow up driving our hips forward only difference is I’m gonna let that kettlebell flip up and I’m gonna scoop underneath it where Claudia is just driving that elbow straight up this is definitely a more complex move than it looks so if you can’t pull this one off without beating up your wrists and without flopping it over then just go ahead and knock out that high pull it’ll honestly work the same muscles making sure to breathe we’re going to knock out reps on both sides equally here drive in those hips forward three two one let’s switch sides good so hips go back little bend in the knee drive those hips forward big posture pull up on that elbow nice keep it up I guess another rule of thumb with that whenever you’re using kettlebells for this type of movement it’s just to keep the kettlebells close to your body that’s possible very true you don’t want it flopping out here yeah cuz then you lose power you lose control nice keep it up not much more on this first one three two one and good okay what’s going to the ground for the next one we’re going to do a close grip pushup I’m going to do it from up top claudi’s gonna go ahead and do it from her knees butt so I’m up top in that high plank position I have both hands on the kettlebell I’m gonna let my elbows come in underneath my body and back up definitely a challenging move even from your knees and if you want to do the this modified versions a little bit too hard for you you want to show them that SEC at one claudius so go ahead and put your cuddle Bell and just do a regular push-up from your knees so just one hand on my head Oh Bell yep either way you’re keeping your core tight and you’ll just switch halfway back straight and breathe stay balanced doesn’t works your stability along the way as well good you got it let’s go five four three two one notch alright we’re up go and grab that Dumbo arms are kettlebell at freudian or dumbbell whatever whatever you use it I’m going to do a goblet jump squat or goblet squat so it’s in front of you elbows are in weights back in your hips anyway they’re doing a jump squat or just go ahead and stand up either way once you get that weight back in your hips on every single repetition your head chest up breathe big power keep your weight balanced and your heels and in your hips good good good you got it keep that core straight back tight nice focus on your form guys on this one and five four three two one good alright next we’re moving on to either a one-arm row or a ballistic row so I’m going to actually switch hands on every rep both ways were bent over on a 45 pulling back on that elbow where Claudia is just going to pull the one arm at a time without doing the ballistic switch then we’ll just switch halfway through guys where I’m switching every single one stay focused feel that elbow pulling back like there’s a string pulling back from that elbow anytime you’re doing a row you don’t want to pull back from the hands and go ahead and switch Claudia you want to pull back from those elbows good breathe core stays tight easy I’m concentrating on this one it’s true draw that navel into your spine guys you got it good keep it up how many can you get and there’s a lot of time frame awesome compound movement for sure we my legs are burn on this one and five four three two one all right we’re gonna put that kettlebell up top in the rack position by your chin elbows up you’re a stationary lunge plus press or run fry squat to the press so I’m dropping I’m stepping out to both knees drop to a 90-degree angle and straight up overhead for Claudia’s doing a squat with both legs she’s using that energy from her legs to drive that kettlebell up overhead nice whoa we’re gonna switch sides here in five four three two one switch it up Oh gang opposite side or not these are brutal these are all total body movements all compounds oi for getting a lot of work in in a short period of time today try your best to press that arm straight up so your bicep is by your ear so what you’re looking for I’m straight overhead maintaining a neutral grip nice palm facing in good keep it up let’s go for five four three two one and done nice all right we’re going to the floor for the next one moving into a Russian twist so on the ground leaning back on a 45 degree angle grab my kettlebell both hands I might have my feet up for Claudia is going to keep her feet on the ground but either way both of us ralina back on this 45 it’s the most important part of this movement breathe that core tight if you want you can even get a little bicycle kick going if you want to step it up the more advanced version I’m cool I’ll stick with this one if you’re feeling like this is too easy because you’re too far up gotta lean back on that 45 you get the full effect lean back you can do it let’s go good breathe nice keep it up let’s just go 10 more seconds on this one that’s it just 10 seconds almost there five four three two one good oh yeah we’re staying down the ground actually oh we’re doing high so hip hop plus press both doing the same move so really your modifiers just how much weight you use hips are up driving off your heels back is straight kettlebells and back your arm press up and you’re pressing to the center so elbow goes out to your side and then go ahead and press that kettlebell straight up so it’s in the center mass line with your sternum keep those hips up really want to draw a straight line from your knees to your back good keep going keep it up all these movements today are super efficient hitting so many muscles with each and every one fitting our hamstrings or glutes lower back abs triceps chest shoulders on this one switch opposite arm and back up nice keep it up guys keep that pace up that pace up today we’re going hard and we’re going fast so don’t save anything put it all out there rep by Rep every rep getting you just that much closer to your goal you’re awesome calorie burners short amount of time oh my goodness but everybody wants so truce feel like I could eat a horse by the time I’m done with this for sure keep it up let’s go 5 4 3 2 1 all right we’re up on her feet for the next one taking a kettlebell with you I’m going to do a reverse lunge at plus over the shoulder so start with the feet shoulder-width apart I’m stepping back over the shoulder and back up Claudia is just going to do from a split stance position so she’s not popping up every time stationary good that goes over your shoulder as you go down so I’m dropping down it’s going over my shoulder at the same time whew the bend in both elbows as it’s coming up nice get another efficient movement guys get it in right here feeling it everywhere hope you are too stick with us remember something brought you here today some goal you’re working on don’t forget what it was have it plastered in your brain right now switch sides and go good work for it remember those dreams aren’t going to come through by accident that’s going to wake up one morning and it’s all going to be gifted to you I wish man do I wish it were that case takes hard work and you’re putting that working right here rep after rep set after set you got it Bri the move let’s go harder and by four three two one to the ground we go high plank position either from your knees or from on your feet we’re going petal Belle row high plank row or renegade row depending on who you want to listen to pull back from that elbow core stays tight nice three back straight all the way up all the way down and your base or foundation arm make sure you keep a little bend in that elbow don’t lot thought your arm nice keep it up few more on this side you’re not imagining it you just did some rows a second ago and five four three two one switching sides right into it no rest let’s go breathe anytime you’re in a plank position I know I’ve said a million times but it’s like you can’t be reminded enough have to focus on your breathing because otherwise you get down here and just hold your breath and man does that mess you up good keep it up guys one into the next it’s great for stabilization so hard to keep these shoulders square in this movement it’s true it is almost there let’s go with five four three two one now what’s our next time I have no oh yes how how could I have forgotten sumo deadlift plus either high pull or upright row by row feet or Y toes are pointed out picking up from those hips loo elbows come high now I’m gonna explode onto the balls of my feet where Claudia’s gonna do it a little more control she’s gonna bring those elbows up yes I act like someone is just pulling those elbows by string guys every time pushing that butt back pushing your hips back on the way down you’re really gonna feel this in your glutes just squeeze them right at the top make sure you’re not coming forward on to your toes down here at the bottom but instead you’re on your heels good big power one to the next good job keep it up guys keep it up breathe and move almost there go 10 more seconds on this one how many can you get last ten seconds and five four three two-one-zero all right we’re staying on your feet for the next one I’m going to flip that kettlebell over we’re going to grab it like a ball here so our elbows are in two hands on a kettlebell I’m gonna keep hurting elbows in curl overhead press bend at the elbow tricep extension extend back up and reverse it down opposite direction so it’s one two three four five six so six parts one no modification here just three dropping the weight if you need to he’s actually just go lighter if you need to good those knees nice and soft and breathe one at a time focus on each individual part bending at those elbows pressing with the shoulders core stays tight not using your legs on this one bill so don’t let your legs help you out on that press no no cheating none of that not today cheating right now come on guys all upper body good whew starting to feel it let’s go ten more seconds on this one almost EPS are burnin I like it you like it how we know it’s working guys how we know it’s working here we go and three two one zero finish up all right right time for your legs we’re going I’m gonna go side lunge and Claudia’s going to go lateral squat so stepping over this leg stays straight and back up stepping out this leg stays straight where Claudia she’s just stepping out to its shoulder-width stance and dropping straight down with their hips doing a straight up no both of my hands on this kettlebell drop in a straight down in the middle either one that hip is drawn back and then you bend at the knee hip goes first then the knee whew you got it if your legs aren’t already on fire I know it’s a killer one that’s how we were all around here you guys know you’re not new here come on that’s how we’re getting these results all this work we’ve been putting in come on keep it up guys let’s go have a try let’s go you got it three two one switch it up opposite side now Oh Oh doing this thing I know it’s only halfway Oh good posture straight up and down don’t bend over head up chest up focus your eyes on something right in front of you and ideally you’re getting that thigh down to about parallel to the floor and gone oh sorry I’m just going a little deep in there that’s our bad buddy was doing a little extra credit extra credit working on that booty let’s go come on guys let’s go 10 seconds finish strong on this ones go you can do it end of the first round right here and 5 4 3 2 1 0 nice end of the first round ok so that’s one round done we have one more to go that’s halfway through that’s the good news but now we’re a little more familiar with the movements that means we got to go a little faster it’s only 20 second break in total so we’re halfway done already if you get a water now’s the time make it fast make it count we’re getting right back into the either those one-arm cleans or the one-arm high pole you decide which one is right for you today side which movements keep moving here we go in three two one hips are back elbow high drive up good make sure to breathe we’re just going to keep going today I want you to think about yourself as a machine you could just do this all day long nothing could get in your way every rap is good focused form keep it going you got it nothing’s gonna get in your way focus on that form guys drive those hips forward using those hips you’re not curling at your back but you’re driving your hips forward and switch opposite side nice work I won’t keep it up said if you’re doing this clean make sure you’re not flopping it over but instead bring it to the side and punching under and through good not one hour I pull just concentrate on that elbow and pull back on that and both of them keep those shoulders square back stays nice and straight you got it right here getting tight keep it up keep it up and five four three two one all right going to the ground moving into that Close Grip push up a brutal one we know wrong for us to promise you down high plank both hands on the kettlebell elbows are in and let’s go good this one is a struggle for me so come on get it going Claudia root for Claudia guys but let’s go we’re hauling it together all fighting together not easy for any of us we’re all pushing all working through we all have that in common let’s go not quitting though keep grinding right here and here’s the same work ethic and everything we do in life driving through when it gets tough not giving up let’s go you got it breathe keep those elbows in the best you can I cannot take a break and I really want to but I’m not gonna let’s go five four three two one zero for us those are horrid we’re moving into a goblet squat or goblet jump squat weights back in the hips either exploding jumping up or extending at the leg in the hips standing up good notice how we’re going back and forth one second arms are getting it next second it’s delayed that’s on purpose well one part rest the other gets worked putting in work right here guys come on you got it won’t you come here for focus on it breathe one into the next no stopping you there’s no stopping you let’s go guys let’s go ten seconds I’m feeling it – almost there five four three two one whew either ballistic row or one-arm raw elbow goes back drop my weight here and I’m switching but it’s going all one at a time nice keep your eyes you’re doing this one keep your eyes on that kettlebell don’t take them off or you’re going to drop it pull back at that elbow go back either way got that string attached your elbow pulling back breathe good good good you got it almost there push yourself guys come on let’s go remember his last time we’re doing this one today that’s it last time push yourself no one else can do it for you switch sides if you’re following me keep it going well the more than halfway done staying focused I can’t get why are you know this one is not an easy movement let’s go five four three two one zero all right don’t do that try to get fancy and in morg flipping it up really doing stationary lunge huh Russ or front squat it’s a front squat you’re following me high stay balanced I need to get it together guys bicep by ears drop the back knee to a 90 degree angle back oh whoa there it is stay focused I’m a prime example but what happens when you lose it good you got to keep fighting guys fight through right here breathe how many can you get you know you clicked on this kettlebell cuz you knew who’s gonna be a challenge switch opposite side let’s go ah burn so good burn so good you put that arm out whoa you need some help balancing both knees doing 90 nice work goodness my legs you’re not imagining that pain it is for real almost there pushing through guys five four three two-one-zero nice work all right keeping that kettlebell to the ground Russian twists are next leaning back on that 45 remember you decide if you want your feet up well if you want them down either way start twisting we’re twisting at that core right so not like you’re just moving your arms from side to side but instead actually twist and rotate at your abs obliques transverse abdominals all getting hit on this one stay back on that 45 if you want go in throwing that bicycle kick what do you do don’t stop though keep moving if you start here and you gotta put your feet down and go modified that’s okay but just don’t stop fit up this modifier is still a killer that’s true you need to set the kettlebell down that’s okay just don’t stop five four three two one would stand down line back I always forget no use this up down up down hips are up in the air one arm press level goes out to the side and we press that kettlebell straight in the middle of your body try your best to keep that kettlebell over your elbow the whole time any time you’re doing a press like this it’s your goal to keep that weight over your elbow because that’s where the power comes from good keep it up keep driving off those heels squeeze and contract those glutes just keep them squeezed this whole set nice good keep it up guys no quit in you nope no quit let’s go you’re a fighter not a quitter let’s try me doing these presses let’s go let’s show yourself and prick and press yourself right here switch it up keep my hips up the whole time and back into it I want you to impress yourself achieve more during this workout than you thought you were capable capable of achieving right here come on let’s go it’s your choice no regrets give it your all or give up it’s up to you right here I’ll breeding your comments saying you actually pushed yourself further than you ever thought you would on this oh yeah that’s what gives us that motivation that energy about smiles seriously afternoon thank you for all those awesome comments you guys give us we could not do this without you let me read every single one darn right we do five four three two one oh nice all right we roll back up which one we got neck ha reverse lunge over the shoulder all right well the legs and shoulders are getting this one source lunge back drop that back knee Claudia doing spacially yep she’s just doing the split squat dropping straight down Oh still Oh Billy killer got that back knee straight down now don’t bounce that knee off the ground it’s okay if it touches the ground but don’t bounce it land hard good whoo keep those elbows bent I’m feeling this one fighting through right there with you guys let’s go five four three two one switch side opposite side right into it no rest come on we can rest when we’re all done no pause in the video no breaking push through with this guys this workout is just a very small fraction of your day give it everything you got let’s go and conquer it feel good afterwards be proud of what you achieve right here think how good you’re gonna feel when this workout is all said and done come on one to the next you got it whoo my shoulders are back five four three two one and to the ground high plank row natchan weights I’m got him I’m at I’m up top she’s on her knees core is tight pull back from that elbow good one into the next you got it Bri keep the shoulder square squares rock best you can we know this was a hard one to keep square you need to can also widen your feet a little bit a little wider stronger base pull back on that elbow good almost there whew let’s go five seconds on this side three two one switch sides pops the side right into it come on last set of these right here no time to give up yes give me a pep talk coach no time to slow down what are you waiting for your wife is hurting what are you holding back for put it all out there right now good keep it up pull back in that elbow stay controlled on the way down don’t just let that kettlebell fly down just keep it under control nice almost there let’s go five four three two one good Wow oh yes Wow sumo deadlift plus power pull Peter Y toes are out switching my weight again weighting the hips elbows high I’m coming up moving up come on Ronnie let’s go look you’re waiting on girl they know the movement by now when you got no time for that it is you tella we got no time man pull those elbows up high good I thought I wanted that 20 pounder but I was like Iona wasn’t happening see that’s why she had to switch away it’s okay today but she kept it moving it’s important part oh you didn’t take a break didn’t pause come on let’s go sit there and ponder for 10 seconds nobody yelling in my ear over here good hips back first every time hits back then bend at your knees bring the Mose up yeah faster than last round you got it everything you got that back kettlebell nice and close to you – yes let’s go five more seconds that’s it let’s go three two one all right we’re standing on our feet for this next one grab that kettlebell like a ball right we’re going curl press tricep extension reverse it oh he’s getting all wet and slippery one two three keep those elbows in five six good remember we’re not using those legs it’s all in the upper body biceps triceps and shoulders on this one go and keep a little bend in those knees though keep that core nice and tight good on the tricep extension and the curl keep those elbows tucked in nicely yep I start to flare out it’s kind of the way they start to cheat so if you feel naturally starting to flare out they’re trying to cheat even if you don’t know it wait that’s probably a little too heavy that’s it so all Silurian out you might want to drop your weight a little bit but don’t stop moving here we go nearing the end everybody fight with us let’s go ten more seconds on this one that’s it you got it almost there three five four three two one zero haha to fight through that okay let’s go lateral squat or side lunge this is it right here everybody step big old step back up weight back in those hips you know the game you know the drill by now this is it let’s go guys your legs start catching on fire remember you don’t have to listen to him that’s just classic at lactic acid lactic acid earning that’s it just fuel that your muscles give off no big deal you don’t have to listen to that crease a little response in the nerves mind over matter just a little pain don’t listen to it I got plenty left come on doesn’t mean you got to stop not to mention this is your last exercise for the day push it come on right here give it all you got let’s go five four three two one zero switching sides this is it everybody last side last one last leg for the day if you have to slow down slow down a little bit but do not stop let’s go you’ve come so far do not give up on yourself right now push yourself no one else can do it for you you can do this you can do anything I don’t care what anybody else told you you can’t do it is it it’s all up here everybody how strong are you in your head prove it to yourself right here last five seconds prove it to yourself three two one last one ah zero oh my gosh burn it burn so good job ha oh my goodness thank you so much for working out with this today you like this workout you’re working out with this for a while you’re starting to see great results we’d ask you please consider visiting our patreon page giving us a pledge helping us out helping us keep this great service free spreading our mission across the globe absolutely and give this video a big thumbs up and please subscribe to our YouTube channel so that you are updated each and every time we upload one of these awesome workouts several times per week you don’t want to miss it check out has fit comm for more free workouts free meal plans free fitness programs is all there for free no tricks no games no gimmicks all there for you and find us on your favorite social media outlet whatever that is we’re there we’re at Facebook snapchat Twitter everywhere I am come connect with us we’d love to hang out with you yes online again it’s been a pleasure to work out with you today thank you for giving us that opportunity I’m coach Kozak and I’m Claude and we will see you at your next workout.

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