Kettlebell Weighted Workout – Literally Dripping Sweat!
50/10 – Print Workout Here
For this workout, I personally used a 20lbs kettlebell, and you could do the same to increase your intensity, but if you do not have a weight that heavy, or haven’t been consistently working out, I think 5-10lbs would suffice!
Let me know below in the comments that you’ve done the workout!
Warm-Up
- 3 minutes of jump rope, jogging on the spot, or jumping jacks – just get warm!
NOTE: If you do not have a kettlebell, you can use a dumbbell weight, soup cans, heavy book, 1 liter water bottle, or whatever it takes to add a little resistance.
Workout
- Kettlebell swings – Standing with your feet a little further than hip distance apart, point your toes out slightly, keep your back VERY straight, and then use your legs to drive the movement from squat to swing. Keep your arms straight, pick a focal point, continue to look up and forward, and swing your arms up to shoulder level with every movement up.
NOTE: If you feel ANY pressure in your lower back at all, it’s time to drop the weight! - Alternating lunges with kettlebell lift – Holding the kettlebell in front of your chest with both hands, do a backwards lunge while lifting it above your head. Bring it back down in front of your chest when you step forward, and then continue this movement alternating each leg into a backwards lunge.
NOTE: Be sure to only take the weight above your head. If you take it behind your head, you will place stress on your back, and increase your change of injury. Just take the weight above, and use a big exhale every time you take the weight above your head so you can pull your abs in and control your core. - Straight leg deadlift – Standing with your feet directly underneath your hips, lock your knees, straighten those legs right out, and begin hinging from the hips forward until you’ve come down to a 90 degree bend at the hips. Keep your back as straight as possible. Continue looking up at a focal point. DO NOT LOOK DOWN AT THE GROUND, as this instantly rounds your back. If done properly, this exercise should not hurt your lower back at all. All you’ll end up with is nice shapely hamstrings and a lifted behind J
5x through
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching
Get sweaty and feel sexy!
ashley dale roy
Awesome kettle bell workout. Thanks Ash
My pleasure!!! What did you end up using in place of the kettlebell? Your Ugi?
Hey Ash…really worked up a sweat with this workout – feels great! Thxs!
My pleasure Kim! I was feeling pretty fantastic after this myself :p
Done and feeling my legs already after a couple of weeks off! I’ll be washing my hair today too!
Hahahaha – I know how that feels! Every time I want to avoid washing my hair, I have an awesome workout session.
Glad you’re back after a little vacation. Looking forward to seeing you again in September!
Really great sweaty workout! Love the diversity of all the workouts – easy to do anywhere- home- away- and they really work. Love scrolling through the library to see what else I can try!!!
PS. I think the video missed the fourth set of deadlifts? Maybe im just sweaty and delirious….lol
This made me laugh out loud! I totally get ‘exercise brain’ sometimes, and forget where I’m at in my sets. You likely caught me! I’ll have to look at the video.
Glad you’re liking all the diversity Kim. Be sure to let me know if you have any requests!
I got them! Just checked! LOL
Did it! I am very sweaty even though I only had 10lb weight…. but you were pushing it pretty hard! You defiantly missed the dead lifts in the 4th set check the 15 min mark
Awesome – mission accomplished if you were sweaty :p.
I can’t believe I missed that even skimming through it again! Jeeez! LOL
LOVED THIS!! I am dripping sweat right meow.
It’s a ‘feel good’ workout for sure! Glad you’re dripping Brittney. Mission accomplished!
Done… My bum still really hurts from yesterday and the day before :(
I bet! You’re a machine. Take a day off tomorrow…you deserve it!
Only did the weights/arms because of my knee but still a great workout. Thanks!
That makes total sense! Glad you’re resting your knee. Is it starting to feel better?
No not really. Swelling still and cracking a lot. I can feel a strain on it when I turn to walk in a different direction. Hoping ice and rest will help heal. I feel so injury prone lately!!
Yeah that’s a shitty feeling, I’ve has those moments with my back! Perhaps you should get it checked out just to be sure if it stays like that. Its been about 2 weeks now right?
It’ll be one week tomorrow so that’s why I was giving it some more time. If I don’t see improvement this week I’ll def go get it checked out. I prob should be wearing a brace or something on it.
Keep me in the loop! Better news it s only been a week!
AAAAANNNNNDDDD Done! Loved this one.! Holy sweat!
Definitely! And what a way to start your day!
So sweaty and feeling strong! Great workout to start the day with!
You are one string lady! You rock Patricia. So dedicated to your workouts. Love it.
This was great! So sweaty in such a short amount of time. I felt really strong today :)
Love hearing that! Nothing better than feeling strong!
Thanks Ash, I’m sweating hard. felt like a sucker when I did the fifth set of deadlifts that were missed. Jk ;)
Haha you’re awesome!! I’m so pumped you’re doing this with me!
all done! I was definitely wobbly coming down the stairs lol
Haha amazing, that means you worked nice and hardn
Great workout
👌
I got kettle bells for Christmas so I was really excited to do this one!!
Oh yay! That’s awesome! Good timing.
Great workout nice and sweaty.
Perfecto!
Loved this workout … Thanks
You’re welcome Jen! Hope it helps you stay warm tonight!
Done!
My arms should be super sore tomorrow after this and yesterday’s session !!!
Just seeing this now! Pumped to see you did the workouts Kathy!! Nice work!
Feeling the burn! Great workout! Thanks!
My pleasure! You should be feeling those sore muscles today!
My legs are still sore from Monday’s deadlifts with Nicole! That was AWESOME!
thank-you
:)
Ok so this awesome workout aside, watching the video play through to the end while i continued to stretch and hearing your dialogue of your hopes for building a stronger “community” made me kinda get chills to think of where this idea you had has grown from in just over 2 years. It’s amazing, truly amazing and so are you :) Cheers lady!
Wow I’d say – never even thought of it that way, but you’re right!! Gives me some perspective and makes me want to take a moment!
Liked this one! Must get kettle bells so I can stop using my Dumbbells
Perfect!! Two days later you should really be feeling those muscles. If you do get a KB I bet you’ll feel the abs recruiting even more!
I remember this one, I love it!! Great workout
Awesome!! Glad you still enjoy it ;)
I love these kinds of workouts. Great job !! Thanks
Perfect!! Thanks for the feedback Kim!
This was a great workout but I found my knees hurting when I was doing the lunges.
Hmmm, well we definitely don’t want that. It could be for a couple different reasons, so here’s a couple links for you to check out to ensure that doesn’t keep happening:
https://royallyfit.ca/leg-exercises-for-tender-knees/
https://royallyfit.ca/the-perfect-lunge/
Definitely use these modifications and form cues next time Anna and let me know how it goes ;)
Done!!! Good workout
Look at you go!! Nice work!!
Felt off today and this workout helped me feel much better!
That’s amazing, love hearing that. Crazy how a workout can bring you back and feeling ‘on’. Happy it helped!!
Love this workout! One of my all-time favs!
You’re one of the ones that raved about the 3 exercise workouts and kept me doing them! Glad you still enjoy!
That was a great workout!! Thanks :)
Cara you’re blowing my mind with your dedication this month!! Keep it going woman!!
Nice and quick, loved it even though I had to use soup cans for weights since our house is packed to move on Monday!
All done
👌
Good and done!
Awesome workout!! I’m pouring sweat but feeling full of energy for my day :-)
Awesome like I remembered. Used 20 lbs weight and it killed. Love weights. Ty girl