10 Minute Kettlebell Workout

Hi everybody. I'm Chris Freytag, founder of Get Healthy U TV. And I'm here to give you a 10 minute kettlebell workout. So we'll do a really quick warm up and get right into the circuits. We're gonna roll those shoulders back. Just release some tension in your shoulders and your back. And then we're gonna do a couple of deep squats. I want you to come all the way down, bend those hips and knees just hang out here for a moment. Go ahead and lift your tailbone up to the sky. Forward fold, open your hamstrings right there. Shake your booty just a little bit. Open up those hamstrings and then roll it up. We'll do that one more time. All the way down, open up those hamstrings, roll it up. Beautiful, let's just do a couple of hip circles and we'll get right into it. Now, here's what we're gonna do. Four exercises, 30 seconds each. So that takes two minutes. We'll take a quick breath in between and we'll repeat it. And then we'll do a second set of four exercises. So you're gonna have eight different kettlebell exercises today. All right, I've got my timer here. Pick up your kettlebell. I have a 15 pound kettlebell today and if you don't have a kettlebell, you could go with a dumbbell instead. And you decide how heavy you wanna go. All right, are you ready? Three, two, one. We're gonna start with kettlebell swings. Now, a swing is not a squat so I wanna show you, we're gonna start a little slow on this first one. It's right here, quite frankly, you put it right between your legs in your crotch. You don't go into a squat all the way down but you bring it here and then you hip thrust. So these are your 30 seconds of swings. I'll turn this way. It's right there. Notice by barely bending my knees well, I'm bending them a little bit but it's not a deep squat. It's about a hip thrust. One more. And there we go. Moving into a lunge and loop for our second exercise. Bring it underneath the leg and back up. Now I'm on my back toe in a lunge, okay? You're balancing on that front leg, your knee is tracking over the top of the shoelaces and you're coming down deep enough bending that back knee where you can loop it underneath. Get my heart rate up with those swings. I love it. Almost ready to switch legs. That'll be 30 seconds and switch. All right, here we go. So again, looping it underneath. Now, if coming down this low to loop it underneath is too much, you could just hold the kettlebell or the dumbbell up here you decide. But we're getting those really nice deep lunges. Good job. Don't worry about how many you do, you can go a little slower than me if you want or a little faster, but it's about the time today. 30 seconds, are you ready? Done. Coming down for a Russian twist. You are going to sit, feet can be on the ground or off the ground. Nice long spine. Abs, nice and tight and rotate side to side. Now, you're wrapping your rib cage from side to side. So let's just use your shoulders. Really use your waistband, breathe. Each side, come on, almost there. Almost done with that first circuit. And done. And that was your first circuit. We're gonna repeat it. I just want to... As you're recovering, remind you about the swings, they are not squat. So you don't come down into a deep squat but you take that kettlebell, you're holding the horn and you drive it. Basically, they call it like, right at the crotch between your legs. Bend your knees slightly and hip thrust forward. Okay, deep breath. Here we go, round two. Three, two, one, let's go. 30 seconds of swing right there. Three, these get your heart rate up. They really work your glutes. You squeeze your glutes and your hamstrings. It's a little bit of a knee bend, big thrust. You got it. Come on, breathe. A few more, 30 seconds of each exercise. We're almost there. I'm watching the clock. Three, two, and one. Good. Lunge and loop, start with either leg, it doesn't matter. Here we go. Right there, you're on that back toe in a lunge, don't forget. So there's a lot of balance involved and by looping it underneath your leg, you have to come down into a really nice deep lunge. Keep your eyes up and chest up. Breathe. Good, inhale and exhale, you've got this. I'm feeling it in my glutes. Ready, three, two, one, switch sides. Here we go, other leg. Yeah, lunges work. Keep it coming. Make sure that back knee is bending way down and you can, like I said, speed up or slow down. It's up to you. 10 minutes works my friends. When people think, well, is 10 minute workout gonna be good enough? You be the judge of that after this. Let's go just a few more seconds here. Three, two, brush and twist here we go. Finish off this circuit. Feet can be up or down on the ground. The key is abs are tight, spine is long. And bring it side to side. Raft through your waistband and not just through your shoulders. Belly to the spine. Exhale each time. Now, if you use have something lighter in your hands, you might be going faster. Do you have something heavy? I want you to be really controlled. Five, four, three, two, and one. Good, we're halfway there. All right, take a nice deep breath. Coming into our second set of exercises. Again, four exercises, 30 seconds each, and we'll repeat it twice. Squat, catch, press is our first exercise. Here we go. You're gonna hold the horn. Feet are about shoulder width apart, a little wider. You're gonna squat down, you're gonna catch it, press it up overhead. Are you ready? I'll help you. Now, this is a squat. So you're gonna drop that booty in three, two, one, let's go. All the way down, press, squat, catch. Press, squat, catch. Press, now, in a good squat you push that booty back. It's like you're sitting in an imaginary chair. Eyes are up and chest is up, in that down position. Breathe. Do more seconds you got it. Come on, keep it coming and done. Squat high pull, one arm. Keep your shoulders steady East to West. Squat high pull. Squat high pull. There you get that elbow above that wrist, right? They're working their shoulders, working your abs, working your legs and your booty. Come on. Are you breathing each time? Again, you can go slower or faster depending on how heavy your weight is, Or your kettlebell. Keep it coming. One more. Pushups. We'll get the other side on the second round. Now, I'm gonna have you put one hand on the kettlebell so it's a little uneven. Here we go, down and up. Let those elbows fall slightly behind you. Right there. Breathe, shoulders away from the ears. Full range of motion. Bring that chest all the way down. All the way up. You can drop to your knees if you need to, no problem. Pushups are a sign of strength. Let's go. You got it. Roll up press. Grab that kettlebell right here at the bottom of the horn, right around the bell. You're gonna roll down, roll up, push press. Roll down, roll up, push press. Keep it coming. You got it. Breath, few more seconds. Let's go, and time. Here we go. We're gonna repeat that circuit one more time and you've got it. All right, if your breath is up, heart rate is up a little bit, good for you. Here we go. Squat, catch, press. I'm gonna reset that timer. Drink your water too by the way. If you have a water bottle with you. Here we go, three, two, one, you can do this. Squat, catch, press. Let's go. Breathe. Good form first, speed second. So sit into that imaginary chair, knees track over the top of the toes. Squeeze your glutes. Keep your eyes up and chest up. Good, we're getting that extra shoulder press at the top. I love it. Come on, you got it. Squat high pull, are you ready? Other arm. Keep those shoulders steady. East to West. Boom. Now, elbow goes above the wrist. Let's go. Nice deep squat . Come on, you got it. Woo! Working it today. Feel it in those glutes. Feel it in your shoulders. Come on. I'm keeping us honest with this timer down here. Five, four, three, two, pushups. Here we go. Kettlebell will go under the other hand this time. Are you ready? Full plank. Here we go. Down and up . Down and up. Good, nice long spine, abdominals nice and tight. Let those elbows fall slightly behind you. Make sure you're using some tricep, breathe. Come on. If you need to drop your knees, that is no problem at all. I want you to get that full pump. Full range of motion. One more. Come on, come on. Got it. All right, here we go. Push press, roll down. Push press, roll through those abdominals. Think about pulling off a piece of velcro. So you rolled down onto the piece of velcro, you roll up, push press. Right there, beautiful come on. Inhale and exhale. Good work. You're almost there. Can you give me one more? And done. That was awesome. We're gonna do a quick little stretch here. That was fantastic. Good 10 minute workout gets your blood pumping, uses your muscles. Just touch your toes. Inhale and exhale. Stretch out those hamstrings, stretch out your lower back just slightly. Feels really good. Excellent job. Seated twist, one of my favorites. Get that butt cheek down. Once you get your legs twisted, bring that butt cheek down and then pull in with your opposite arm, nice long spine. Feel this all the way through the outside of the legs, the glute, the piriformis, very nice. I got my heart rate up. I'll take 10 minute workout. I'll take a hundred calorie burn, no problem. And then the other side, right there. Again, once you get twisted, get that butt cheek down to the floor and then wrap your arm around the knee. Nice long spine, those deep breathes. Feels really good. I'm gonna end with one of my favorite stretches. The reverse table top. I should probably rephrase that. It's absolutely not one of my favorite stretches. It's a stretch that I'm supposed to do. I need it. I know that because I'm really tight through my shoulders and my chest. If you are also, try this stretch. Now, I've grown to like it because I try to do it almost every single day and you get better when you do things often. Lift your hips up first, fingertips are facing towards the glutes and you're gonna release your head, neck and shoulders and press your chest towards the sky. Just release it, push up through those hips. Feels so good through my shoulders. Now, when I started doing this stretch again, it was actually really hard for me. So take your time with it. All right, that's it for your 10 minute kettlebell workout. Thanks for joining me. Hope to see you again real soon.