(introductory music)
- Hi everybody.
My name is Jordan.
Thanks for joining me today.
So for today's workout
I've got a 15-minute, quick, total body,
so we're gonna cover everything,
kettlebell workout routine.
So if you do have a kettlebell at home
that's gonna work best for the workout.
If you only have a dumbbell, free weights,
something like that,
you're gonna be able to make this workout work, as well.
So please still join in even if you don't have a kettlebell.
I'm using a 20 pound kettlebell.
You could use something a little bit lighter,
a little bit heavier, have some choices.
There's gonna be a lot of different movements.
I just kind of pick something in the middle for myself.
But, having choices 'cause there's a lot
of different movements,
wouldn't be a bad idea if you do have that at home.
So we're gonna go ahead
and get started with a little bit of a warmup.
First thing I'm gonna have you do is some jumping jacks here
just to build up a little heat in that body.
If you need to modify ,
if jumping bothers those knees at all,
you can always step it out to the side just like this.
So either way works.
All right.
Now we're gonna plant those feet
down on the ground to do some squats.
So what we're gonna be doing today
is some single-arm stuff.
So we're gonna start
and do a bunch of moves on the right side.
We'll work for 20 seconds.
We'll rest for 10 seconds.
Then, we're gonna take and do all those same moves
on the left side.
Same thing.
And, then we're gonna do some moves all together.
30 seconds of all of them back to back.
All right, now I want you to take a few lunges.
So step it out, press it back in.
If you have never worked with kettlebells before
or are not used to weights,
I would definitely say this is probably not
a beginner routine.
You can tailor it to your own level just
with the weights that you choose,
but just know this is intended to be
a little bit higher intensity today.
All right.
So we're gonna start on the right side.
We're gonna get going in 10 seconds.
Your first move is a hang pull.
So with this one, you're just taking that weight
up to your chest, pulling it up.
Starting on your right side.
All right, ready?
And let's go pull it up.
If that weight is too heavy for you
what you can do is just add a little boost
from those legs to help pull it up.
Exhale. Pull.
Inhale. Straighten that arm back down.
Good few more seconds right here.
And, take a little break.
All right, we're staying on that right side, remember.
Now we're gonna go into a squat.
So you're gonna hold it right out in front of your body
and do those squats
just like we did in the warmup.
Go ahead.
Bring it up and let's go.
Sink down and press it up.
Sink it down, press it up.
Good.
Nice work.
Last one.
Go ahead and take your rest.
Next up, we're gonna be going into a lawnmower row
on this right side.
Big step back with that right foot.
We're gonna go ahead and pull that weight up to your hip.
Pull it up.
Keep that elbow in by your side the entire time.
Good. We're gonna work here for 10 more seconds.
Awesome job.
Good. And take a rest right here.
All right, next one.
We're gonna go into some lunges.
You're gonna take that weight in your right hand.
We're gonna step that right leg forward.
Let's go. Step it out.
Press it back.
Step it out and press it back.
Good. Nice work.
Alright, last one.
And, rest.
All right.
Next one is gonna be a single arm kettlebell swing.
So you're pushing those hips back,
letting those hips do the work,
swinging that weight forward.
And let's go.
Push the hips back.
Swing it forward.
Good.
Awesome job.
All right, go ahead and take a break.
Next one.
You're gonna center that weight between your feet.
You're gonna sink those hips all the way down.
Pull the weight up.
All the way down to the ground.
Pull it up to your chest.
Sink low. Exhale, pull.
Good, nice work.
Last one on this side.
Good and set that weight down.
We're gonna head down to the ground now.
We're gonna be going into a side plank
on this right side.
Ready and go. Press those hips up.
If you need a modification at all in your side plank,
you can take and bend that bottom knee
down to the ground.
Press. Keep those hips pressed up 10 seconds.
Nice work.
Go ahead.
Take your break.
All right.
We're gonna do all of these same moves now
on your left side.
We'll give you another 30 seconds to catch your breath
and then we'll do all that on the left.
We'll start at the top.
We're gonna do hang pulls first.
That's gonna be this move right here.
All right. Take a nice deep breath.
10 seconds here.
And we're gonna get going working on that same timer.
20 seconds of work, 10 seconds to transition.
All right, let's go ahead and pick up that weight.
Shoulders pulled back and let's go.
Perfect. All right, go ahead and set that weight down.
A little breather right here.
We're gonna go into squats next.
Weight is at the chest.
All right, go ahead.
Bring it up right here and let's squat.
Let's get one more squat in.
All right. Perfect.
Next step. You're gonna go into that lawnmower row.
Nice big step back here with that left foot.
Flatten out that back.
3, 2, 1.
And, go.
Good. Nice work.
And, go ahead, take that rest.
All right.
We're gonna switch up to lunges now.
So we're gonna hold that weight in your left hand.
We're gonna step that left foot forward.
Let's go. Step it out, press it back.
Step it out, press it back in.
Good. Let's go.
One more lunge here on this side
and we will go ahead and take that rest.
All right.
We've got three moves left here on the left.
We're gonna go with swings next.
In 3, 2, 1.
And, go.
All right, 10 seconds.
Nice work.
Take a break.
All right.
We're centering that weight now between your feet.
Next one.
We're gonna go ahead and sync those hips
all the way down.
Pull that weight up to the chest.
All the way down.
Exhale. Pull.
Good, you got time for one more.
Pull it up and rest.
All right, we're gonna head down to the ground now.
We're gonna finish out this round
with your side plank on your left side.
Get ready.
3, 2, 1.
Press it up.
Remember here, if you need that modification,
you can bend that bottom knee down to the ground.
We're gonna work 10 more seconds here on this side.
Good, keep it lifted.
And, rest!
Very good.
All right, we're gonna get back up to those feet.
We've got one more round to get through.
Final round.
This time around, we're gonna go straight through.
30 seconds of every exercise.
We're gonna do some double now of a lot of
those same movements and some new movements
introduced in, as well.
30 seconds back to back, to back, to back, to back
till we get to the end.
So couple more minutes of work left here.
First move today, we're gonna take both hands
on top of that kettlebell.
Using both hands, we're gonna pull that weight
up to the chest.
All right, get ready here.
A few more minutes of work.
Let's go.
Shoulder blades pulled back. Let's go.
Exhale, pull up to the chest.
Inhale, lower down.
Good, halfway there.
Keep pulling.
Let's go, two more.
Here's one.
And, here's two.
Let's go ahead and bring that weight now to the chest.
We're gonna go ahead and take some squats.
Chest up tall, sink down, and stand up.
Take it down and stand up.
Good, we're gonna keep squatting here.
10 more seconds.
Last one.
All right, we're gonna go tricep extensions
holding the weight just like this.
Take those arms up above your head.
Extend that weight back and arms up.
All the way down, all the way up.
Locking those biceps in by the ears.
Good. Keep breathing here.
Let's go two more.
Here's one.
And, here's two.
We're gonna go with a kettlebell swing now.
Both hands on top of that kettlebell.
Push your hips back.
Power that weight forward.
Keep going, nice work.
10 seconds.
All right, stand up nice and tall.
We're gonna hold onto the sides of the weight.
You're gonna lift it straight up out in front of you.
Back down to the body.
Exhale, lower down.
Straight out, straight back down, working those shoulders.
Good, nice work.
All right, perfect.
You can go ahead and set that weight down between your feet.
We're gonna center it down.
Sink those hips down.
Use both hands to pull up to your chest.
All the way down.
Lift it up, good.
Down and up.
Good pace work.
Last one.
Nice. All right, go ahead and set that weight aside.
We're gonna take it down to the ground.
We're gonna go into that front plank now.
You're on those forearms holding yourself up.
If you need a modification here,
you can drop both knees down to the ground.
Just make sure you keep those hips down.
Keep holding here.
We're gonna go 10 more seconds.
Hold, hold.
And, let's press it back to a child's pose.
Toes together, knees wide.
Press your hips back into your heels.
Taking this opportunity to just slow down that breath.
You can just relax that head down towards the ground.
From here, I want you to go ahead and reach your right arm
underneath your left arm.
All right, go ahead and switch it up other side.
All right, let's go ahead and take a seat.
Last stretch here.
We're gonna bring the bottoms of your feet together,
pushing those knees down towards the ground.
Sitting up nice and tall.
We're gonna end with this stretch today,
but if you have other stretches that you usually incorporate
into your exercise routine,
now that you're warmed up and down on the ground,
you can definitely add those in after this.
Otherwise, we're gonna call this good for today.
Hope you all got a great workout
and thanks so much for joining me!
(relaxing music)