what is up everybody Schuyler Diehm here lifestyle fat loss coach and founder of REACH fat loss
and fitness who our goal is to help you lose weight and keep it off and do it without the
sucky diving the long grueling terrible workouts definitely without counting calories weighing
food or eating five six times a day today I've got a special Kettlebell workout for
you going to briefly explain the workout and then we're going to get into it but if you
want to skip ahead to when the workout starts here's the time stamp to do so the workout
today is going to be very very simple we're going to be doing single arm kettlebell swings
and we're going to be alternating 30 seconds on with you left hand 30 second rest 30 seconds
on with the right hand 30 second rest we're going to be repeating that five times for
a total of 10 minutes this is a workout that can be done very quickly it's very short it's
a great workout to get your heart rate up and to give you all the benefits that the
kettlebell swing does I'm going to be using a trusty 30 pound kettlebell today but for
this challenge of course you want to use a weight that you can handle but that's also
going to challenge you feel free to save this workout and come back to it whenever you need
a quick 10 minute way to just get that heart rate up get a sweat in and feel like you've
done something amazing as far as kettlebell swing form goes I'm not going to get too technical
into it today I've got a video of that so that you can check in the link in the description
where I really break down the form all we're going to be doing today is setting up for
a typical swing so we're going to be getting our feet positioning and instead of using
two hands we're just going to use one so we're going to be gripping here we're not swinging
all the way back and hinging down we're keeping that chest higher up and we're squeezing the
glutes in the posterior chain when we swing that'll be 30 seconds take a 30 second break
catch your breath and then it'll be coming to the other hand and swinging so feel free
to get in a couple of reps before we begin that 10 minute timer let's just get in a quick
warm-up let's swing the Kettlebell two ended for 30 times just to get that heart rate going
get the movement down and let's make it happen ready three two one
[Music]
[Music] fifteen halfway there find your breath
[Music]
last five
[Music]
all right let's put that kettlebell down should be warmed up I'm going to take a minute Catch
My Breath again focus is here slow and steady challenging ourselves let's say you've done
this workout a couple times and you want to push more or let's say that you have a kettlebell
that's a little bit too light feel free to push to 40 seconds on 20 seconds off any way
to challenge yourself this is not meant to be a workout to absolutely kill you and make
you not want to do anything for the rest of the day but it should be something to inspire
you to get that right up and feel better okay we are going to get started in about 15 seconds
so prepare yourself find that stance get the Kettlebell remember be a little bit better
than you were last time ready five four three two one let's go round one right arm right
arm
foreign [Music] foreign
[Music]
two one done right arm gets a minute and a half rest we got 30 seconds of rest before
moving into the left this is a really good time to just calm down that breathing consciously
keep moving I wouldn't just stop completely you can keep swaying side to side if you need
a drink of water you can grab that we're going to start in about 10 seconds
again find that stance we'll get started in three two one and swing
[Music] halfway there [Music]
two one and rest all right that's one full cycle we got four more of those [Music] again
this isn't meant to crush you you shouldn't be dying by especially around two we're taking
this slow and steady get your heart rate up get some explosive power get some blood to
the muscles and start with the right hand in three two one and
remember your arms shouldn't be doing much work they're kind of just these meat sticks
holding onto the Kettlebell the real power should be generated from those hips from the
glutes the posterior chain about 10 seconds left [Music] two one and rest nice work
so they're not breathing grab a glass of water remind yourself that you are your biggest
and best coach and if you're not you should be it's no use being hard on yourself even
if you got to cut this workout short you're here you made time for this that's something
to be proud of let's get started with that left arm in two one swing
[Music]
about eight seconds
two one and rest that's two full rounds three more parties almost over remember be proud
of yourself coach yourself you should be your biggest cheerleader it's one of the things
I teach in Navy Seals in their training they got four ways to stay extremely mentally tough
one of them and arguably the most important is that positive mental reinforcement instead
of telling yourself it's hard I can't do this I got this let's get started with the right
arm
[Music] three two one and rest that right arm [Music] one of the things I speak about
in my coaching with my clients a lot is how to win the battle up here a lot of people
think it's just doing the workout eating healthy that's how you be healthy you can't sustain
that long term if you don't become a master of what's going on up here so important most
people neglect it so now's an opportunity to be your best coach left arm in two one
let's get it
foreign
halfway there [Music]
and rest good we got two more rounds left that's it catch that breath
[Music]
thank you
most people are the biggest critic remember that be your biggest coach come on two more
rounds let's start in two one second last round with the right hand
[Music] three
[Music] two two one and rest very nice we got one more with the right hands right arm
two more with the left arm bring that Fire come on
I'm sweating man this isn't like the hardest workout ever but I'm feeling it my body's
happy it's what we're looking for here we're not looking to be insanely out of breath and
not be able to walk after there's no use in doing that let's go left arm
[Music] and more sets come on I know you got this foreign [Music]
nice work we got two more rounds left one for each arm come on
this is a good time to tell you if you're really fired up in this encouragement if you
feel like using accountability would help you a ton on your fat loss Journey check out
the free training in the description of this video when this is done we got a great fat
loss group and I'd love to help you reach your goals let's go right on last one [Music]
[Music]
five four three two one awesome work we got one more just the left arm and then we are
done calm down that breathing feel the sweat running down your face
when you're working let's go [Music] got one more arm left let's go and position we're
starting in five seconds three two one last 30 seconds push come on
[Music] 15 seconds [Music]
five four three two one
awesome work awesome
and take a few seconds just catch your breath keep moving you can swing the arms a little
bit
my favorite cool down exercise go ahead and reach to the sky reach to your left got yourself
on the back great job hey I want to thank you so much for being here and investing time
and energy into yourself today if you are looking to lose weight I got a couple resources
for you number one hit subscribe we got new workouts coming out all the time and new videos
out every single week here to help get you in the best shape of your life and if you
are looking for fat loss results you're looking to join an awesome group for some accountability
and also to tap into a system that works really really well and has gotten some of my clients
that you see here some pretty amazing results check the link in the description we got a
free training there for you you can watch it if it seems like a system that you would
enjoy and that would help you reach your fat loss goals you can also book a call to set
up a free strategy session where we develop a plan for you completely free and then if
it seems like a good fit we can talk about what working together would look like but
again thank you for being here thank you for investing time and energy into yourself and
of course as always make sure to eat some more move more sleep deep and be grateful
for this moment see you next time [Music]