forty five Min HIIT Kettlebell Workout routines for Rotund Loss & Energy – Kettlebell Workout Coaching Workout routines

 

 

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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

Author:  HASfit

Author Link:  http://www.youtube.com/channel/UCXIJ2-RSIGn53HA-x9RDevA

Youtube Link:  https://www.youtube.com/watch?v=hhY--4RqbxA

Category:  

Channel Name:  HASfit

Channel ID:  26

Tags:  kettlebell workout,kettlebell workouts,kettlebell hiit,kettlebell training,kettlebell workouts for fat loss,kettlebell exercises,tabata kettlebell,kettlebell tabata,kettle bell workout,kettle bell work outs,kettlbell hiit workout,kettlebell workout for fat loss,kettlebell exercise,kettlebell fitness,kettlebell routine,kettlebells workout,kettlebell work out,kettlebell workout for women,kettle bell exercises,kb,men,women,hiit kettlebell workout,

9 thoughts on “forty five Min HIIT Kettlebell Workout routines for Rotund Loss & Energy – Kettlebell Workout Coaching Workout routines”

  1. Hi there Coach and Claudia, what form of boots are you wearing? I’m able to survey they’re Nike but are they the CrossFit form?

  2. Resulting from you two, I unquestionably own quit losing my time in the fitness heart. Being a 54 300 and sixty five days light industry proprietor, I unquestionably own about 45 minutes a day to dedicate to working out. HASfit is the finest on YouTube!

  3. Appropriate a transient one to snarl an enormous thanks for this thunder! I unquestionably enjoyed it. I enjoyed being attentive to you too. Cheers!

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