10 Minute Kettlebell Routine

Hi, I'm Jody, and welcome to Get HealthyU. Kettlebell blast is a 10 minute workout, utilizing just the kettlebell. Now, kettlebells are super popular. We love working them because they get our heart rate up and they can strengthen the entire body. I've got two kettlebells, you only need one. I want to show you a couple of options. I have a 15 pound kettlebell, and a little guy, a five pound kettlebell. You can use either one, start slow, you can always add more. Let's get warmed up. Bring your feet apart, little wider than shoulder width. Take a deep breath. Inhale, reaching up. Exhale, arms go down. Two more. Big inhale, exhale down. One more time. Big inhale, exhale down. Sink your hips back. Toes go forward. Pitching back at your hips, hinging at your hips. Bend at your knees. Sink down, reach for the floor. Round your spine, chin towards your chest. Roll yourself up. Again. Hit hinge, hips go back, then bend your knees. Sink down, touch the ground if you can. Chin to your chest, roll your spine up. The swing is a very popular kettlebell movement. You've got to be able to hinge at your hips. So practice that again, hips back, bend down. Reach for the ground, chin to your chest. Roll your spine up shoulders back and down. Last time. Hip hinge. Bend your knees, sink down. Chin to your chest. Roll it up. Now, a few more squats, hips and legs. Four like this. Three. Two. One more time. Hold it down as low as you can. I call this a mobility squat. Sink down and shift your weight side to side, press your right hand into your right thigh. Reach up towards your left. Open up that left back. Left hand to your left thigh, Reach up with your right side. Open up that right side. Take a deep breath here. Come all the way back to center, chin to your chest. Roll yourself up, shoulders back and down. Let's get working. So I'm gonna grab a 15 pound kettlebell and I want you a little off balance. So, bring your feet about shoulder width apart for a single deadlift. Kettlebell in your right hand, sink down. Try to set the kettlebell to the ground. If you can't, no worries. Set it down if you can. Pick it back up, set it down. So you've just, re grip it. Pick it back up. Here we go. So it's a dead weight on the ground, making it a little harder to pick up, encouraging you to get a little bit lower. There we go. Try two more here. Using your legs, keeping your chest up and hold. Now take both feet wider, the kettlebell right between your hands, rotate to your left and your right pushing forward and back. Push your hands out. Pull your elbows back. Rotate your torso. Lots of core work. Nice strong grip, Go eight, seven, six, five, torso four, three, two, and one. Kettlebell into your left hand. Bring your feet a little closer. That single arm deadlift. Sit down, let it go a little bit. Get back up. Working your legs, slightly off balance, makes it a little bit harder. Stabilize your hips. Notice my heart rate getting up there. I hope yours is too. Try to get lower through your squat. Re-grip that kettlebell. Last three. Sink and hold, sit. Last one here. Bring your feet a little wider. Grip the kettlebell just around the bell side, the very bottom. Push it forward. Pull it to your right, forward and left. Rotate just that rib cage. Try to keep your knees soft. Your hip bones facing forward. Eight more, seven, six, breathe. Four, three, two, one kettlebell now. All right, easy enough. Set the kettlebell right to your heels. So way back, sink your hips back reach and take the horn of the handle of the kettlebell. Drive your hips forward. Pull your elbows to the ceiling. Sink back, do it again. Up and back. This is called a high pole, that was using a dumbbell called operate row. I want you to try to use your hips to get the kettlebell up versus your arms. You might even find it swings forward a little bit. You see the bottom of the kettlebell, swinging forward. Last four, pits drive forward. That's it. Two, one. Set that kettlebell down in front of you a little bit, further than you'd like, further than you think it should be. Sink your hips back, two handed swing. Hips go back, that hip hinge, hands go forward. Now like you're hiking a football. Kettlebell goes between your legs, sink your hips back, drive your hips forward. That's it. Hip hinge. Drive your hips forward. Gets that heart rate up. Squeeze your glutes at the top of the movement. Tighten your abdominals. Relax your neck and shoulders, but keep your ribcage kind of tight. Four, three, two, and one. Now let the kettlebell swing down and back in front of you. That's it, kettlebell swing, one leg forward. Bring your left leg forward to me. Right foot back. We're going to pick up one kettlebell and do a row. So sink down, sink down with your chest up. Just bend both knees, pull your right elbow back. Set it down, and stand up. Go again. Pull and stand. We're warming up this right side of the mid back to do a one arm row. Okay. Mid back, left thigh. Pull and stand. Yes you can. You've got this. That left thigh should be burning a little bit. Perfect work for your posture. Let's do two more. All right, one more time here, And stand tall. Step back behind your kettlebell, reach it forward with your right hand, the same one that you used on the row. We're going to hike that football and a one-arm swing. Hike it back, swing it up. I like to bring my left arm out to the side, help stabilize, keep hips square, ribs square. Sink your hips back, just like that warmup. Yes you can, you've got this. Five, four, three, that's two, and one. Sink the kettlebell in front of you, kind of let the momentum just take the kettlebell forward. Right foot in front. Left arm's going to do the work now. Scooch the kettlebell right by my foot. Bend both knees a little bit. Hold the kettlebell with your left hand, pull elbow back, Lunge and set it down, stand it up. Re-sink, pull, set and stand. Keep it going here. I've got my right hand on my right thigh for a little extra balance. Challenge yourself to get right hand away. Pull and stand. Notice how I'm using my legs to stand up, not just bending at my spine. Bend your legs. Great, great job, you got it. Four like this, stand tall. Three, that's it. Full body workout with the kettlebell. One. Now, one arm swing, feet go wide, stand behind that kettlebell, left hand's in front. Reach it forward, sink your hips back. Hike a football, swing it forward. Drive your hips. Kettlebells work your glutes. That's where your power comes from. One of the biggest muscles in your body burns lots of calories, gets that heart rate up. Let's do five more. Hips back, hips forward. Tighten your glutes, your gut, your ribcage, all together. Here's two and one. Sink that kettlebell forward, again let momentum take it. Take a mat, just slide it out, and finish up with a few push-ups. Everybody's favorite. Option to stay at your knees or to go straight legged. Flip your kettlebell down, the horn of the handle pointing downward. Your kettlebell won't slide. Left hand on the belt, right hand out wide. Now, try to keep your hands just beneath your shoulders. Eyes are forward. Sink down, press up. Now, why we have one hand on the kettlebell? Keep going. Offsetting your shoulder blades, challenging your stability, and changing the angle for your chest muscles. Exhale on that lift. Now if you're at your knees, try one with straight legs. One. How about a couple more. Two, one, rest. Go to your knees. Push your seat back. Give a little stretch. Take the kettlebell, bring it in towards you at your knees for a pullover. Bring your hands around the bell. Reach your arms up with a slight bend in your elbows. Pull your elbows past your forehead, and right back down to your chest. Pull it up, pull it down. Try to keep your rib cage down so you're not arching at your mid back. Just pull over challenges your shoulders, works your core, works your ribs, or like this. Feel the burn, yes. Three, abs tight, two, and one. I know we've got another side, bring that kettlebell to the ground. We'll run to your right side, again at your knees or straight legs. You pick. Point the horn downward so it doesn't slip. Take it down, and up. Breathe. Exhale on that push. Again, we're giving a little offset for your ribs, your shoulders, changing the angle for your chest. If you're at your knees, escort your toes or maybe the last couple. Two, maybe one, and hold, go to your knees. Sink your hips back. Great job, you did it. Last exercise. Your pullover. So, hold the bell, reach up and down. Up, elbows go right past your forehead. Abs in nice and tight, shoulders should be tired from those pushups. Four like this, three, keep breathing Two, and one. Kettlebell blast. Great work. Let's cool it down with a quick little stretch. Bring your right foot forward. Reach up with your left arm. Take a deep breath here. You accomplished a lot in 10 minutes. Take your right arm up. Just pull that left up and over. If you're a little winded still, perfect. You gave it your all. Lift the center, switch legs. Left foot goes forward, right arm reaches up. Just stretch your hips forward. Open up those hips. The goal is to use the power from your glutes, the stability from your core, when using the kettlebell. Take your left arm, hold your right wrist. Give it a pull, up and over to your left. You accomplished so much today. Thank you for joining me. We'll see you again real soon.