30-minute Full Body KETTLEBELL & CARDIO (dumbbell & low-impact modifications)
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- Опубліковано 27 вер 2024
- Improve your speed, power, and strength with this 30-minute full-body kettlebell strength and cardio workout! This workout is so much fun! Kettlebells are an awesome way to mix up your usual dumbbell strength training to challenge your strength, core, and balance in a whole new way! This workout combines both strength and cardio exercises in an intense format for an awesome workout!
MODIFICATIONS!!! I will provide a modification on screen if you only have your dumbbells and I will also offer modifications to keep all cardio low-impact!
30-MINUTE FULL BODY KETTLEBELL AND CARDIO WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- KETTLEBELLS/ DUMBBELLS- I used my 20-25lbs / 9 to 11kg kettlebells. When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
STRUCTURE
7 TOTAL STRENGTH AND CARDIO COMBOS
REPEAT EACH COMBO TWICE
STRENGTH WORK: 45 SECONDS
CARDIO WORK: 30 SECONDS
REST: 15 SECONDS (SETS) 30 SECONDS (ROUNDS)
EXERCISE LIST
- SUMO SQUAT WITH BOTTOMS UP CURL | PUNCH JACKS
- SQUAT TO REVERSE LUNGE - ONE SIDE | RUNNERS LUNGE TO POWER UP - ONE SIDE
- SQUAT TO REVERSE LUNGE - SWITCH SIDE | RUNNERS LUNGE TO POWER UP - SWITCH SIDE
- GLUTE BRIDGE HOLD TO SKULL CRUSHERS | TABLE TOP TO MARCH
- ALTERNATING ARMS KETTLEBELL SWINGS | LOW JUMP SQUAT
- ALTERNATING DEAD STOP ROW WITH ROTATION | PLANK TUCKS WITH PUSHUPS
- SEATED TWIST | TUCK JUMPS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
Incredi-Bell! You're right...we (I) are fortunate that we can move and workout.❤
Thank you for this one, I don’t own dumbbells so I normally just use my kettlebells and improvise. Please make more kettlebell workouts. This was great! 🎉
That kicked my butt in a whole new way and I loved it! First kettlebell workout I've had in years and it felt amazing. Direct me to more kettlebell exercises please!
My kettle bell has been sitting there for years, I've never really found a work out I enjoy until NOW! Love this, great work out, thank you 🎉
Wow ouch!! Yes I love it!!!
Needed me some kettlebells today, this is my favorite workout ever! I've been upping my weights as the dr said I have osteoporosis. Thank you for keeping me strong and powerful.
I did it with 2 sleeping babes! Woohoo loved that part the most!!!💪
I don't know how you do it, but it's not easy talking while you're work out but I love it. The fact you are there because I feel you are a present. You are there with me right there👏 , i loved it this workout i bought 12kg ketelbell today . thanks 🙏
Raining in my living room today. Wow! That was awesome! Thank you!:)
Loved the kettlebell…..great workout!
🎉🎉🎉💪💪💪 woohoo!!!
Great session love the kettlebells!!
Love your workouts so much, I love the pep talks throughout too - keeps me going. Thank you!!
Another woah!! LOL, I ended up on my butt during tuck jumps!! jjThanks for another awesome workout
Awesome
Thanks kaleigh
Thanks for this ❤
I have wanted a kettle bell workout . My 63rd birthday today and your words of encouragement are all so true ! Thank you !
Nice workout! Thx. 🌹🌹🌹🌹🤗
Great workout!!
Best ever!!!!! Love kettlebells and love Kaleigh ❤️❤️❤️
I loved this one so much. It was over so fast! I even did pushups on my toes. Consistency in training really does equal progress. Never thought I’d do them on my toes. Thank you KC for showing me what I’m capable of.
Am so happy that i also can work out at home thank you ❤
You are amizing
Brutal is the perfect word! I should not have done a 30 minute bike ride first 🙄
I love Kettlebells and I own 12 of them. This workout was a different take on Kettlebells. I have to admit it was hard, but I made it! Your jumps were so high, I was amazed. I'm thinking you should try out for American Ninja Warriors. I know you would win🏆
Loved this!
Kayleigh this was a butt kicker for sure. You are so amazing in your stamina and strength- your creativity and Jason’s creativity encourages a tremendously feel good mood any day❤ Love You both🎉
Kettle Bell and cardio! I was a sweaty mess🥳💪❤️
I just did this one last night. It was great seeing you think to yourself "Wow this tough, why did I program this?" Towards the end 😅 thats what we were thinking.
Great workout!
Wow Kaleigh!!! I absolutely love kettlebell and cardio workouts and I just put this workout on my favorite list,
Power, Strength and Speed...
A.w.e.s.o.m.e.‼️ Great workout 💥💪💫💦💯👐👐🤩
This looks tough! Can't wait!
Week 4 - August Intermission - Day 25 - Done. Okay, wait - that transition was completely smooth! Very nice! Loved this workout! Maximum intensity! Playlist was on point! We’re about to go to a whole dimension in fitness - I can sincerely feel it! READY! Bring it Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
OMG! It was too hard for me. I need to do some work! Wow!
That was a sweaty one! 😅
Wow 😅 im focus im strong im happy🎉
Wow! I thought cycling kicked my butt!!! That was crazy (good) intense. -second guessing that cycling ride after this! 😂
This was not what I expected 😅 I think I didn’t read the cardio part 😂 but it was soooo good!! Nice calorie burner 🔥
Omg that was hard 😂
I haven't done tuck jumps in a few years!! 😅😅😅😅 fast & sweaty
Huffing and puffing. For sure
Holy cow the shake is REAL lord imma have me a heart attack lol jk this was brutal I felt so weak but Im glad I did this thanks Kaleigh! 😅
I think my body is broken after doing this with 12kg kettlebells 😂 amazing workout though!
What is the dog doing? Lol🦮
Holy smokes.
Dying. Dead. Dead!
😅😰😓💦💦. Thanks
I love the kettlebell! Thanks! This was tough!
Awesome class - thank you :)
Brutal!❤ thanks for sweating and showing the suffering right there w us!
🔥 🔥🔥
🙏❤️
Love Love Love mixing it up with kettlebells!!!!! ThanKs Kaleigh!!! I'm sssshhhhhhaaaaakkkking :)
Don't miss this great work and i want you reading this to know that consistent and discipline is the key to achieve your goal with nice diet so let get the workout started.
I love your workouts that incorporate both strength training and hit or cardio. All your training videos are great, but I like the idea of getting everything in a 30-40 minute time line. Thank you so much ❤️
This was awesome! My first time using a kettlebell and I loved it! I loved the strength and cardio combo! More like this please! Thank you!
This was too hard for me to complete. I did as well as I could (even though the modifications needed modifications). I love your enthusiasm so much that I'll be back one day and successfully complete this workout.
That has to be one of your toughest workouts!!! Intense! Fierce! Powerful! Are all words that come to mind after completing this one! I don’t think I would have been able to do those tuck jumps this time last year…consistency…it pays off! Still working to complete all push ups on my toes…I’ll keep reaching and getting stronger! It will come! Thanks KCF!!🔥💦⭐️🔥💦⭐️🚒🚒🚒✅✅✅🥰😘💪🏻
Excellent work out! Loved it as usual. Glad to be able to put my kettlebells to use.
That was great - we haven't done any kettlebell work for ages so it was nice to mix it up and do some. I liked the strength and cardio combos! Thanks 😅
really appreciate the modifications!
The dogs sleep through every workout! Lol😅
I know right ✅️ 😩, that's cool 😎 though they won't disturb while she's working out.and never seen the second one before ❤❤
I loveeeeee it… Kettlebell are so much more fun… please have Kettle bells in incredible too
Hot DOG 😅 what a burner!!
Wow! So much sweat!!!!🏋️♂️