Up next in 10
This 20-minute full body kettlebell workout is ideal for an effective session that you can squeeze into your day, no matter how busy you are.
Personal trainer and online coach, Katie Nelson, has put together this challenging circuit to fire up all the main muscle groups in your body with a rotation of 5 key exercises. Sounds simple, right? Don’t be fooled, you’ll be feeling the burn in no time at all.
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0:00
hi guys it's katie here i'm a personal
0:01
trainer and online coach and i'm going
0:03
to be taking you through a 20 minute
0:05
full body
0:06
kettlebell workout today
0:07
[Music]
0:11
the workout center consists of five
0:13
exercises and we're going to be doing
0:14
each one 40 seconds work with a 20
0:16
second rest in between
0:18
then we're going to repeat in that
0:19
circuit four times so it makes 20
0:21
minutes
0:22
in total before we get into the workout
0:24
make sure you have them in quick warmer
0:26
i'm going to go through each of the
0:27
exercises before we get into it okay so
0:29
the first step first is going to be a
0:31
sumo deadlift into a high foot okay so
0:33
with your kettlebell you'll hold it just
0:35
in front of you
0:36
your legs are wide apart and we're going
0:37
to go into a sumo deadlift position okay
0:40
from here we're lifting the kettlebell
0:41
up from the sumo deadlift
0:43
and then raising it up to shoulder
0:45
height okay so
0:46
assuming deadlift the next exercise is
0:50
going to be a kettlebell overhead swing
0:52
okay so for this exercise it's going to
0:53
be like a normal kettlebell swing but
0:55
we're going to be raising the kettlebell
0:56
above our heads okay so you want to
0:59
reversal
1:00
hinge at the hips and then raise
1:03
the catabolic overhead okay if that's
1:05
too difficult for you
1:06
just do a normal kettlebell swing but if
1:09
you can
1:10
raise the capital up like this
1:14
in the next exercise we're going to be
1:15
doing them is a front wrap reverse lunge
1:17
okay so with your pencil
1:18
you're going to wrap it under the front
1:20
of your shoulder and we're going to be
1:21
we're going to
1:22
reverse lunging back okay so we're
1:24
reversing with
1:25
the same leg the kettlebell was on just
1:28
like so
1:29
and then driving back up okay use your
1:31
other arm for stability
1:33
if you need to fourth exercise is going
1:35
to be a clean and press
1:36
so for this one you want to hold the
1:38
kettlebell with one hand what we're
1:40
going to be doing
1:40
is doing a clean to begin with and then
1:42
pressing up like a shoulder
1:44
press okay so with the kettlebell you
1:46
want to hold it in front of you like
1:47
this
1:47
hinge at the hips a little bit again
1:49
bring it up swing it round
1:51
and then press up okay and again swap
1:54
arms halfway through okay and then the
1:58
last
1:58
class is just going to be a goblet squat
2:00
okay so for this you want to hold the
2:02
kettlebell upside down
2:03
and then just take your feet just apart
2:06
hip width apart
2:07
and we're just going to be squatting
2:08
down and coming back up okay
2:11
so they are the five different exercises
2:13
let's get into it that first exercise is
2:15
the super deadlift into the high pool
2:17
we're going in three two
2:20
one let's go four seconds work okay
2:26
so knees are over the toes
2:30
bringing that up okay so
2:34
nice sweet movements
2:36
[Music]
2:40
keep that back nice and straight chest
2:43
is high getting halfway there
2:55
[Music]
3:02
good okay rest it there next exercise is
3:04
that kettlebell overhead swing okay so
3:07
let's get into position
3:08
first of all we're going to be hinging
3:09
at the hips as we raise it up
3:11
[Music]
3:13
so we're going in five seconds guys so
3:16
get ready
3:22
let's go so you can just hit
3:25
raise that up
3:32
if this is too difficult just do a
3:35
normal castle okay
3:48
[Music]
4:01
[Applause]
4:05
[Music]
4:13
lunging with that straightening leg the
4:14
case we're working our right leg
4:16
if we get well right onto the left arm
4:18
okay
4:19
[Music]
4:22
let's go okay so 20 seconds on one leg
4:24
and then swapping over
4:28
[Music]
4:36
[Music]
4:40
good
4:42
[Music]
4:54
nice
4:59
[Music]
4:59
[Applause]
5:02
[Music]
5:09
we're going to do half and half on each
5:10
side okay
5:12
so starting with whatever hand you wish
5:15
we're going in
5:16
five seconds okay so remember hip hinge
5:19
a little bit
5:20
bring it up good so
5:24
just go around okay
5:29
[Music]
5:37
good one more on the side
5:41
good swipe like that
5:43
[Music]
5:46
good side
5:50
again
5:55
[Music]
6:03
there guys okay we're into that last
6:04
exercise so the goblet squat okay so
6:07
holding
6:07
the dumbbell like this we are going to
6:10
be squatting
6:10
down okay and then that is round one
6:13
complete okay so we're doing that
6:14
three more times okay we're going in
6:17
five seconds
6:20
[Music]
6:30
[Music]
6:32
as far as you can keeping that back nice
6:35
and straight
6:36
keeping the chest high
6:50
good keep it going guys last 10 seconds
6:54
of this round
7:02
wow good well done guys okay we're going
7:04
back into
7:06
the first exercise okay so the slimmer
7:08
deadlift to the highball okay
7:10
so make sure you have a drink as well
7:12
take the drink whenever you need it
7:15
keep yourself nice and hydrated okay
7:19
good let's go okay
7:24
so starting up in that ceiling position
7:27
feet nice and wide both
7:28
out
7:33
[Music]
7:37
[Applause]
7:43
good halfway there
7:44
[Music]
7:51
again keep your back nice and straight
7:58
[Music]
8:05
[Applause]
8:10
already
8:12
good okay 10 seconds guys so i'll do it
8:15
from a slightly
8:16
different angle so you can hope you see
8:18
a little bit better from the side
8:20
[Music]
8:22
good let's go there so back and overhead
8:25
okay so really
8:27
hinge at those hips
8:45
[Music]
8:52
good
8:54
[Music]
8:59
[Music]
9:07
rack friend front wrap reverse lunge get
9:10
your words out katie
9:13
okay so start with whichever leg you
9:15
like
9:16
face this way now okay
9:19
so remember reversing back
9:22
[Applause]
9:23
[Music]
9:46
[Music]
9:48
legs
9:52
[Music]
10:03
good rest it there guys okay so
10:06
into that fourth exercise again and
10:08
press
10:09
[Music]
10:09
[Applause]
10:12
so remember that little hip hinge
10:14
remember to get the twist as you come up
10:15
with the kettlebell to
10:17
to smack yourself just a nice light
10:19
twist okay
10:22
let's go okay so hold on to begin with
10:26
[Music]
10:28
driving up with those hips
10:36
[Music]
10:49
[Music]
10:58
okay
11:01
[Music]
11:03
good okay right into that squat for the
11:06
final
11:07
for the final for the time of this round
11:10
second time of the whole circuit okay so
11:12
if you do find it difficult to hold it
11:14
like this you can also hold the catapult
11:15
like this
11:16
and spot like that but if you can hold
11:19
it like this
11:19
[Music]
11:22
okay let's go then so
11:24
[Music]
11:26
dragging
11:40
okay
11:43
okay halfway
11:45
[Music]
11:53
good keep that guy
11:56
[Music]
12:00
[Applause]
12:02
oh good okay round two complete we've
12:06
got two more rounds okay so we're
12:07
officially halfway
12:08
so keep it going remember have a drink
12:11
stay hydrated
12:12
i'm gonna admit i forgot to get myself a
12:14
drink so
12:16
i will be drowning a big glass of water
12:18
after this
12:19
okay right into the summer deadliest
12:21
title let's go okay
12:34
[Music]
12:47
[Applause]
12:50
okay
12:52
[Applause]
12:55
[Music]
13:04
okay
13:13
good okay going in seven seconds guys
13:21
[Music]
13:32
okay
13:33
[Music]
13:40
[Applause]
13:41
[Music]
13:47
[Applause]
13:48
[Music]
13:52
good last seconds
14:02
[Music]
14:09
[Music]
14:14
next
14:15
[Music]
14:17
going in three seconds guys okay
14:23
let's go
14:31
[Music]
14:43
good halfway to flavour
14:46
great one
15:01
[Music]
15:03
[Applause]
15:04
[Music]
15:10
third round
15:20
i'm working hard let's go okay so little
15:24
hinge hit
15:35
[Music]
15:38
twist
15:41
[Music]
15:50
[Music]
15:52
yes
15:54
[Music]
16:03
[Applause]
16:06
round and okay so the squats
16:10
considering i might say my favorite one
16:12
i'm not sure
16:13
let me know in the comments below what
16:14
are your favorite exercises okay
16:16
okay we're going in five seconds okay
16:27
[Music]
16:35
high gazes
16:54
[Music]
16:56
[Applause]
16:57
[Music]
17:00
[Applause]
17:02
okay
17:04
good okay so we're into our final round
17:06
okay so we've only got five minutes of
17:08
work
17:08
left five exercises and we are done
17:12
i hope you guys are enjoying it so fine
17:14
keeping up
17:15
and let me know in the comments below
17:18
how you're going on
17:20
okay right well let's go all right
17:23
last one that's into the high pool go
17:27
slow feet nice and wide close the point
17:30
out
17:35
[Music]
17:40
use your hamstrings to dry your legs
17:46
[Music]
17:58
yes
18:00
[Music]
18:02
good right last time we've had to do
18:04
that one so we're into that question
18:05
over here swing forward last time okay
18:09
oh here 10 seconds
18:15
good job okay so remember that hip hinge
18:18
and then
18:18
raising the kettlebell overhead okay
18:22
let's go
18:32
[Music]
18:45
[Applause]
18:46
[Music]
18:50
[Applause]
18:52
[Music]
18:55
[Applause]
18:56
[Music]
19:03
okay feeling it now so front crack first
19:07
lunges
19:08
last final time okay
19:12
so we are going in seven seconds okay
19:24
[Music]
19:36
is
19:37
[Applause]
19:39
[Music]
19:43
[Applause]
19:45
[Music]
19:50
okay
19:55
[Music]
20:03
good breath okay into the final step
20:05
then
20:06
of that press oh
20:10
getting time now
20:14
okay right last few seconds one minute
20:17
two minutes of work
20:19
and we're done
20:22
let's go
20:35
[Music]
20:35
[Applause]
20:40
especially a nice smooth movement
20:50
[Music]
21:02
good okay right into that last final
21:06
exercise of the round of the circuit of
21:08
the workout okay so i want to give it
21:10
all that you've got okay 40 seconds work
21:13
squats okay so give it
21:15
everything okay we are going in five
21:18
seconds okay good
21:22
last round let's go
21:26
nice and high okay so even if you are
21:29
feeling really tight now
21:31
do make sure you focus on that form
21:33
throughout the whole time okay don't let
21:35
that slap
21:36
just make sure it's not going down
21:44
[Music]
21:53
[Music]
21:56
okay
22:04
well done guys okay
22:07
that is the workout complete so
22:10
if you do follow along congratulations
22:12
get yourself a drink
22:14
have some water and thank you so much
22:16
for joining in
22:18
if you did like the video don't forget
22:20
to give it a like
22:21
do subscribe to the my protein channel
22:23
as well if you want to see more workouts
22:25
like this
22:26
i've been katie i hope you've enjoyed
22:28
that and i will see you later guys
22:31
[Music]
22:38
bye
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