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Kettlebell Strength HIIT Workout

I have a new video this morning. I thought instead of doing cardio in between each minute and thirty second kettlebell move, we would do more of a strength move. I feel the kettlebell will not only give you the strength, but it is a combination move so you will get some cardio. You really only need two sizes of kettlebells or dumbbells for this workout. Remember to work at your fitness level and take breaks when you need to. The breakdown is below.

Set Timer for 10/1:30/10/30 3 rounds

1. Weight in Left Hand – Right Side Lunge & touch weight to right foot/Up to Right Front Lunge with Overhead Press
(30) – Yoga Push-up

2. Weight in Left Hand – Squat & weight down between legs/Clean up to shoulder – Circle around (Bicep Curl)/Hold & Overhead Press (Front Lunge Optional)
(30) – Right Side Lunge to Right Front Kick

3. Left Hand Rotational Snatch – Hold Bell in Left Hand – As you squat, swing across the front of the knees to the right side then back to left 5x’s. On the 5th, snatch overhead and circle around to Bicep Curl – (Front Lunge Optional) Repeat
(30) – Left Side Lunge to Left Front Kick

4. Left Hand Clean & Hold – Right Front Lunge & Press Overhead/hold in Lunge & bring Left Elbow to right side – Press up and step back
(30) – Left Side Plank Hip Dip

5. Weight in Right Hand – Left Side Lunge & touch weight to left foot/Up to Left Front Lunge with Overhead Press
(30) – Face Side Swing Back Left then Swing forward Right UP

6. Weight in Right Hand – Squat & weight down between legs/Clean up to shoulder – Circle around (Bicep Curl)/Hold & Overhead Press (Front Lunge Optional)
(30) – Right Side Plank Hip Dip

7. Right Hand Rotational Snatch – Hold Bell in Right hand – As you squat, Swing across the front of the knees to the left side then back to right 5x’s. On the 5th, snatch overhead and circle around to Bicep Curl – (Front Lunge Optional) Repeat
(30) – Face Side Swing Back Right then swing Forward Left

8. Right Hand Clean/Hold/Left Front Lunge & Press Overhead – Hold in lunge & bring right elbow to left side – Press up & step back
(30) – Roll up to V-up

Bonus: Butts & Guts 10/1:00 3 rounds

1. Controlled Bicycle (Band optional)
2. Band Above Knees – Glute Raise Pulse Legs out
3. Knees Side to Side – Lying on bacvk
4. Alternate V-up Side Crunch
5. Plank Hold – Right Foot up & pulse
6. Side to Side Plank Hip Drop
7. Plank Hold – Left Foot up & pulse

Enjoy,

Michele