Intermediate Circuit With Kettlebells | Sleek/Strong With Rachel Cosgrove

Intermediate Circuit With Kettlebells | Sleek/Strong With Rachel Cosgrove


http://www.youtube.com/watch?v=stieGrBaANA
stieGrBaANA Today we’re gonna do a workout including some
combination exercises and lifting some weights. Now this workout is gonna get your metabolism
revving and really get you burning some calories. Here’s the key: I’m gonna be working out along
side you, so you have to keep up with me and really push the intensity, so you feel that
challenge when you’re doing the workout. It’s five exercise in a row. And each exercise,
we’re gonna do for 20 seconds. So really push yourself for that 20 seconds — do as many
repetitions as you can before you take that 40 second rest. As we get through all five
exercises, once you finish that fifth exercise, you’re gonna repeat, again, using the opposite
side for some of the exercises. So lets go ahead and get started — we got our Front
Squat first. We’re gonna go ahead and use a weight, so grab a dumbbell or a kettlebell,
either one, and you’re gonna hold it right in front of you, chest up nice and tall, core’s
tight. And here we go, we’re gonna go for 20 seconds. And full range of motion as you
go down. And we’re gonna go ahead, up and down. Keep those heels down as you go. And
knees are going right over your toes. 5 seconds to go. And done. Set that one down. Catch
your breath, let your heart rate come down. This next exercise we’re gonna do is a Push
Press. So we’re gonna using one dumbbell or kettlebell again, and we’re gonna push it
straight up overhead. So we’re gonna go ahead and rest for 40 seconds, catch your breath.
And once it’s 40 seconds, we’ll grab ahold of that kettlebell or dumbbell, bring it up,
so it’s on your shoulder. Core’s nice and tight. And here we go, another 20 second interval.
Using those legs to drive that weight up. And again, just do as many as you can do in
that 20 second period. Really pushing yourself, getting that heart rate up. 5 seconds to go.
Now remember, when you repeat this again, you’re gonna do the opposite arm. Alright,
set that down. Another 40 second rest. And we’re gonna go again for 20 seconds. This
next one, we got a Lateral Lunge with an Offset Load. So we’re gonna use one weight again.
So gonna go ahead and grab ahold of that one weight. And when we’re ready, stepping out
into a Lateral Lunge, reaching this arm towards the opposite foot. So catch that breath, let
that heart rate come down, and he were go. In five seconds, we’re gonna go ahead and
go for 20 seconds. And go. Stepping out, touching right inside of that foot, bring it back up.
Again, as many as you can get for that 20 second period. Keep that back in a good position
— I don’t want you rounding over. Chest is up tall. Coming up on 20. And done. And our
next exercise, we’re gonna do Romanian Deadlift with a Row. You got that 40 seconds, catch
your breath, let your heart rate come down. Once you hit that 40 second rest — this one
we wanna use two dumbbells or two kettlebells. So get ready with your weights, and you’re
gonna bend down and pick them up. And here we go for 20 seconds. And 3, 2, 1 — we’re
gonna bend over at the hip, row, straighten back out, stand back up. And again. This is
a great combination exercise. Getting a lot done. Burning a lot of calories. Again, as
many as you can get done in that 20 second period. We got 5 more seconds. And 2 seconds
to go. Squeeze one more in. Good. Another 40 second rest. And we’re gonna finish with
our Mountain Climber with a Push-up. So we’re gonna go down into a push-up position and
do a Mountain Climber. Remember, we have a 20 second window again. So here we go, in
5 seconds. Go ahead and get into position. Core is nice and tight. Head’s in a straight
line. And here we go. Mountain Climbers in, push-up. Mountain Climber in, push-up. As
many as you can get down in that same period of time. 20 seconds. Here we go, let’s get
one more in. And Mountain Climber, and push. Good. Now what you’re gonna do: Catch your
breath, 40 seconds. Go back and repeat the circuit again with the opposite arm.

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