10 Minute KETTLEBELL WORKOUT | Joe Wicks Workouts

10 Minute KETTLEBELL WORKOUT | Joe Wicks Workouts



40 seconds work | 20 seconds rest

Kettlebell swings
Curtsy lunge to squat (R)
Kettlebell swings
Curtsy lunge to squat (L)
Bicep curls
Kettlebell swings
Overhead press
Single arm bent over row to deadlift (R)
Single arm bent over row to deadlift (L)
Front squats

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[Music] hello again and welcome back to the body coach TV I'm Joe Wicks and this is a short but sweet 10minute kettle bell workout all you need is one heavy kettle bell we're going to do 10 moves in total the timer is set for 40 seconds of work 20 seconds rest that is a target if fall short and do 30 seconds on that's also fine if you want to push it a bit more maybe do 45 50 seconds on that's also good you can adjust it based on your Fitness levels but I'm going to doing 40 on 20 off for 10 moves first exercise is the classic kettle bell spin so kettle bell in both hands we're going to swing hinge from the hips driving that kleo up using that momentum really thinking about our posterior chain okay so our hamstrings and glutes that's our first move here we go 40 seconds and we're off so 10 moves give me as many reps per exercise as you can so what you do want to do is avoid you know squatting the weight really squatting even your quads like that just hinging the hips So Soft bending the knee drive up and that momentum comes through thrusting the hips forward so now I can fill this in my glutes almost there 15 seconds and we're going to rest so we shouldn't really feel it too much in the shoulders it's GL glutes here glutes and hamstrings working in three two one and slowly rest lovely stuff right K down we got 20 seconds next move is going to be a curtsy squat or curtsy lunge into a squat so we're going to front rack this up right side so kettlebell right hand interrup your fingers or your hands if you want we're going to step back into a curtsy lunge then it's a squat okay so let's go curtsy lunge feet centered squat down low drive up repeat so curtsy Center Squat and up it's tough exercise this one so there 40 seconds on this right side and this Kell is trying to pull me forward so avoid it by keeping your back nice and straight keep the elbow nice and high okay so remember each time you reset get those feet about shoulder width apart squat down give me one more rep final one squat down low stand up S and reset okay we're going to the opposite side we're going to go back into another kettle bell swing okay so same thing both hands on the kettle bell swinging that kettle B up about eye level then we'll switch left side with that curs in squat here we go so nice big swings come and use those posterior muscles now awesome great bit of Kit The Kettle belt good full body workout coming up and 10 minutes as well job done quick and easy well not easy but you know we're getting it done we're fin the time 20 seconds so hinge from those hips Drive squeeze the glutes think about the mus trying to work here can really feel it now in the butt cheeks ah give me three more good swings three two final one and relax okay down for a second have a little reset so now we're going to front r that c up here on the left side we Curts you to the left come to the center squat down deep stand up tall and reset are you ready excuse me right here we go so curtsy lunge leg comes across you behind and the cross squat down stand up it's a great move this it's really targeting the core as well cuz that weight's trying to pull you forward you got to keep your abs engaged come on get low in the squat 15 seconds to go curtsy reset squat one more of those come on last one finish on the squat if you can ow kettlebell down Big Move let's raise the heart rate next up we're going to bicep C the kettle bow now so Kettle bow in both hands what weight have I got today this is 16 kilos so we're going to curl let's go slow and controlled curl up slowly lower curl up and lower good control that move on the way up and down we've got one more set of swings after this okay that's going to be number six final set of kbell swings so slow curls let's get slip through the skle Bell come on hold on tight 10 seconds curl it curl it five to go and relax kle down we're doing great that's five moves complete five to go next up final set kleb swings again eye level if you can swing from the hips try not to squat it use your quads hinge thrust forward use your hips use your glutes are you ready here we go last out on the swings come on let's go big swings lovely swing yeah this is just the right weight for me I think come on H the hips nice straight back squeeze those glutes good I know your muscles start get bit tired now you'll start to sort of feel like you're tipping forward a bit but just keep that posture stay strong and as the leg start to get tired just tell yourself last 10 seconds squeeze the glutes squeeze come on next one's going overhead press okay so three swing two last one and rest okay so down Kell down number seven is going to be an overhead press so holding the kettle bell no bounce strict overhead press here strict press here we go so I let to hold like this and from there press so back to the in press above the head you can hold like that or you can hold it like that whever work for you I think for me it's a bit better there okay press under the chin above the head come on no bounce straight shoulder press now 15 seconds shoulders getting tired give me a couple more reps come on couple more more push push final one for me last [Music] rep I'm relax lovely stuff three more moves now okay we're going RDL into a row basically that means RDL means we remain dead LIF so you're going to basically do an RD like this and then a row so it's RDL roll using the right hand let's go so RDL haming glue Lean Forward hinge row up and repeat RDL into a row soting lots of Muses here just hinging at the hips and pulling that kall up towards your hip so we hinge and hinge go come on use those HST in glutes muscles in the upper back working here the biceps think about squeezing your upper back almost and relax okay relax same thing opposite side so this time left hand hinge come up hinge right you're trying to sort of bring that CBO out think about muscles up here in the upper back are you ready in three and two one let's go so RDL hinge row and repeat good try to really bring that cat nice and high in that rer c a hinge nice straight back pull up going really pull it up 15 seconds come on think about all these muscles working connect with the muscles make them work hard 10 second on the clock we got one more big move to finish last row and relax love that move okay final exercise we're going do a goblet squat so a weighted squat working the quads hold that CLE Bell really close to the chest sit down low and slow drive up repeat 40 seconds workout complete are you ready you've done well to get this SP let's finish it okay so goet squat close to the chest squat down low drive up this is our final move guys come on down we go and up if you've got more energy you feel like you could do that again have a little rewind pull up and go again two 10 minute rounds I'm happy with one today though I'm happy with one 20 seconds left get a bit deeper each time into that squat good drive through the heels of the feet come on quads are burning keep that cbell close to your body keep your core engaged okay give me two more squats come on last rep down we go kettle bell down give us the flap great work all around that's a 10-minute workout complete if you enjoyed that and you got L as I said go again if not there's loads of other 10-minute workouts on the app and on my um YouTube channel so you can pop in do a hit do an ab workout but what I'm completing that today hope you enjoyed it TI subscribe so out of breath I'll post my new work every single week and I also got an amazing app called the body coach app you want to check that out visit the body coach.com download it have a 3-e trial give it a go and get progressive training programs with strength hit bar yoga loads of great stuff and a tailored mil P that's really where the results come so good luck on your journey I hope you enjoyed today's work I have a lovely day and I'll see you soon

#Minute #KETTLEBELL #WORKOUT #Joe #Wicks #Workouts

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