30 Min Full-Body Strength Training Workout | Dumbbell or Kettlebell Workout (All Levels NO REPEAT)

21May

30 Min Full-Body Strength Training Workout | Dumbbell or Kettlebell Workout (All Levels NO REPEAT)

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Video Transcript

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hey guys catcom here with Studio sweat on demand and I have some lovely assistance with me today on my left which is your right I have Becky she is going to be modeling using a kettlebell converter which is this really cool tool that allows you to take any dumbbell and stick it inside of it and then it kind of turns it into a kettlebell then on my right your left I have Shelly he’s such beautiful women right and Shelly is going to be modeling using just a dumbbell for this workout this is a no repeat workout that means once you’ve finished with an exercise that’s it we’re moving on we’ve got about I think we’ve got like three warm-up exercises and then we’ve got about 21 all-out kettlebell exercises but you will get these little 30 second breaks they’re formulated their designs they’re calculated they’re right when you need them so know those little tiny 30 second breaks I think there are three of them are coming at you so grab your bell grab your dumbbell any Bell just grab your bell even if it’s in a converter I’ll put a link to where you can get this by the way in the description and let’s go get our sweat on 30 minutes all out let’s go get even more Studio sweat On Demand with our seven day free trial we’ve got a huge library of Live And on-demand workout videos all filmed in our studio and featuring real people just like you download our app today [Music] are you ready all right you guys starting with a triple extension for warm-up in four three Squat and two one squat reach Squad reach take it nice and slow this is warm up notice how I’m coming up onto my toes and dropping my hips back so right here you’re up on your toes and squat perfect see what’s your friend’s name Cyril Daryl good shot Terrell [Music] and reach squat big reach come on get long foreign [Music] [Music] [Music] bring your hands up rotate towards your forward leg and then stand back up same thing other side like this foreign [Music] try to always twist towards that forward leg [Music] this is really testing your balance getting your body ready for a kick butt workout oh it’s okay shell there you go perfect [Music] we’re gonna go into a plank position next like a push-up position we’re gonna do a little push-up turnout from the knees perfect now take it to your knees push up come to your toes turn it out push up and turn out to the other side remember this is warm-ups if you’re super strong and do push-ups really easily you can do it from the toes [Music] perfect [Music] make sure you’re turning your hips open family good group in San Diego this morning speed off of our energy time for just one more [Music] okay now grab your bell I’m gonna hold it like this you’re gonna take it you’re gonna put it behind your back and you’re gonna say good morning sunshine [Music] so you have a slight Bend in your knees so if you look at Shelly she’s got a slight Bend in her knees she’s taking her hips and she’s pushing her back and lifting with her core so don’t bend your knees very much it’s just a little tiny Bend [Applause] give me a microphone to get the mobility going on flat back yes [Music] this is part of warm up it’s about to get on are you guys ready to go let’s do it okay with your dumbbell or your weight I want you to bring one up one side up okay I’m in a demo from this direction reverse lunge and press same leg reverse lunge and press so it’s a repeater got it perfect keep going we’re really working on stabilizing your core here getting heavy [Music] switch to the other side Here We Go [Music] the music is so fun in this one it’s all mashups [Applause] [Music] good job you guys now we’re coming into one of our harder moves it’s called the angel of death uh oh grab your belt like this or your dumbbell squat then wrap it around your head drop to your chest squat now wrap it around the other direction keep going alternate sides and if you forget which direction to go don’t worry about it just try to alternate do you guys feel that in your course Amy you feeling it blade I bet you got a big Bill s perfect your pace seems quiet [Music] here [Music] perfect now we’re gonna take into our backs find a comfortable way to do a skull crusher start with just the skull crusher elbows stay locked in place shoulders Place Dodge locked into place once you get going I want you to squeeze your hips or glutes to lift your hips as your arms straight big squeeze at the top I want you to squeeze your triceps like as hard as you can even holding set for a second at the top yes oh my gosh you guys look amazing there you go all right you got it you got it cat don’t worry I’m not talking to myself though I usually do there’s another cat in class okay bring it up you know how we did that good morning sunshine same idea but you’re gonna hold the Bell or your dumbbell whatever you have in one hand soon as you feel steady drop that arm to the outside keep your shoulder blades in your back pocket number one mistake here shoulder out of pocket keep your chest proud good chili and keep your legs straight it’s a straight legs two more then we’re gonna switch arms [Music] how about this way yeah it’s good other side switch hands come on you know what you’re doing now you guys we are gonna hit the entire body today from head to toe and I got my girls helping me right here perfect now we’re gonna hold the Bell like this okay find a good spot and I want you to bring it to a half kneeling position the dumbbell is on the side of the belt on the side of the front leg arm out and press press thank you press if this is easy for you I want you to step away from your spot and go grab a heavier weight five more please five good Arena four you got it Elaine come on three two other side and one here we go ladies how we doing here we go switch sides come up cause the next move is my favorite move it’s called the bobbin weeb Yadira you like the Box let’s get to it all right safely come up I’m gonna hold it like this take your toes out Bob and we like a boxer Bob Bob it’s off Tempo don’t worry about the tempo get low and then press to the side [Music] where’s your spot none of this okay I have good news guys we’re gonna take a 30 second break we’re gonna let your forearms have a little rest in 25 seconds get lower Jerry come on back start to speed it up come on fire it up 15 seconds we’re going faster keep the bell in place move whatever you want [Music] to get your body long reach it extend it move it don’t trip on your bell that’s bad just keep moving okay grab your belt one hand only kettlebell swing one arm keep it here here we go is this a full squat yes or no no fell should land just below the knees where’s the power coming from hips and core those glutes are powering I almost took out my own neck out there [Music] good come on so what is lifting that Bell your lower body your upper body respond [Music] ten seconds heart rate should be coming up good yes Louise yes take the belt put it in the other hand okay now squat like this and row and row this is called so get it all the way to the ground this is called a suitcase row because we’re coming so close to the ground yes Becky get it down get it down all the way to the ground yo I wanted to touch the ground understand me switch sides in three two one other hand chest up chest up chest up so if you look at my shoulder blades watch squeeze [Music] squeeze you really want to bring the shoulder blades together there okay now you know how we did it on this side now we’re gonna do it on this side are you ready three swing two one it on [Music] this hand wherever you want it as far as which exercise of all of these is the most full body you’re looking at it your core has to stabilize like crazy here you guys 30 seconds oh my gosh Vernon don’t worry we got a nice easy one next sit up press coming we’re gonna drop to our backs hold the Kettlebell at our chest next 10 seconds stay you got this don’t be the one that quits four seconds [Music] You’re Gonna Love Me we’re down here kettlebell at your chest sit up press now if you can’t do that try it songs The Bell everybody if even that is a bit much for you I want you to hold on to your hamstrings lightly give yourself only the assist that you need and then maybe next time you do this workout you go here and then after you do that a few times because you have put the work in maybe you do this yeah you got options people you got options [Music] oh my gosh my favorite move it’s called a figure eight lunge the key on this one is you’re gonna pass the weight to the inside of your leg as you lunge not the outside no Inside Yes okay three two one go at your own pace so see how I’m passing it and to the inside if you go to the outside you might as well already be thinking about the bruise you’re gonna see on your leg guess what you guys want some good news always 30 second break number two coming can we fire it up without losing the depth of the lunge right so this is that nice deep lunge foreign what do we do we move we get long we smile okay [Music] clean sweep and press coming next clean sweep and press yes [Music] you only got one Bell okay get ready start with your dominant side you’re gonna do a half squat Rock The Bell then press it ready go and I’m down so like the kettlebell swing what’s lifting that weight up is it your upper body or lower body lower body because you’re popping yes Yadira girl I got this all it took was a month Jody come on can we switch sides no we don’t do it this is for a full minute oh my you guys 15 seconds hey bend your knees bend your knees Little Bend otherwise you’re only going to be using upper body you got to bend the knees to pop [Music] repeat after me yes I can other side here we go forward [Music] like this and this is what not to do your chiropractor will be happy if you do that but your back won’t keep your torso upright swing it then press it do you feel me do you feel me you got to keep it upright okay and the only way to keep it upright is to bend your knees agreed yeah you’re sweat woman [Music] oh my [Music] repeat after me two hands on your Bells everything here we go come on now this time see how high you can get your belt but do not let it pass your forehead meaning at the top don’t let it go further back and then here okay it stopped here and for some of you depending on the size of your weight you might be doing American or you might be doing the Russian [Music] fired up Final 20. look at watch boom boom boom [Music] I like your friend zero he’s killing it you guys ready for your final rest fell down [Music] Becky dancing [Music] since [Music] now I’m gonna demo the next move the first one’s gonna look ugly I’m gonna show you from the side three okay here’s what you’re gonna do lift the knee drop it down keep your knee bent uh oh I already bobbled and then pull it up okay so right here slight Bend almost like a single like deadlift then bring it up put your weight in your big toe and that back knee is actually bent okay here we go [Music] the summer you’re still using a straight leg remember it’s a bentling it’s called a single leg swing okay one more now switch and do the same thing on the other side yeah Ready set go oh dominant side right here way better [Music] do one more [Music] okay you guys ready y’all know this one deadlift High pull here we go so leg stay straight softness in the knees [Music] yeah Shelly’s like wait how do I do this cool so notice just enough Bend in my knees to facilitate the mobility and be able to keep a flat back with your back flat don’t feel like you need to go to the ground okay you go with the mobility that you have so keep it a little bit more straight Michelle leg’s a little bit more straight legs a little bit more straight [Applause] [Music] my in studio people I love you so much but they matter just as much good all right you guys now you’re gonna have to figure out what the best way to hand off your weight is and what we’re going to do is we’re gonna take that kettlebell into a chest by an alternate side so with whatever you’re using you’re gonna figure out what works best for you I like holding my bell upside down and then just leaving a little space on either side [Music] now you want to spice this up lift your legs up and extend them out oh if the bell’s too heavy you can also change it to a chest press right where you’re bending oh my gosh we’re so close to done that we scratched [Music] [Applause] okay all right you guys that was it for your no repeat we’re going to go into a little bit of a stretch okay you are dead okay you guys so yes it is time to stretch you made it if this is the end of your workout I do want you to stretch with us you’re going to bring your arms up nice and Tall grab a hold of one wrist keep your knees soft and give me a nice side body stretch to the side it doesn’t matter which side breathe [Music] bigly reach back up the other side [Music] one more time other side oh I love you breathe try and slow down your heart rate here [Music] foreign [Music] into Cactus chin up while you’re there I want you to open and close your jaw just really gently a couple of times feel your jaw release feels Beautiful One More Time reach it into Mountain and take it back just for about five seconds there you go okay you know your runner’s lunge so we’re gonna bring it into a runner’s lunge position sorry for my girls that don’t have mats but I want you to keep that back leg down and just lean forward far enough to where you’re really feeling the stretch okay from there if you’d like to advance the stretch drop the arm at the back leg reach up the arm of the forward leg take a look up at it [Music] put your weight in your big toe it’ll help stabilize [Music] rock it back into a hamstring stretch totally cool if you have Bend in your knee by the way I’d rather you have a little Bend in your knee than be pineapple you know I’m not talking about you at all Brian [Music] doesn’t that feel amazing [Music] good job you guys go ahead and just Rock It Forward into your plank position hold it nice and solid and then bring the other leg forward drop the knee lift the body up and then remember you’re gonna sink into it so your knees should be either over your ankle or over your laces or if you really have good hip mobility it might go over the toe just but right on top of it not Beyond it then remember what we can do to advance that stretch so we can drop this arm and lift this [Music] arms stretch [Music] me ignore the timer here we’re gonna hold it for about another 10 seconds [Music] perfect take it to your sides guys just real quick take it to your sides reach back just rest your head in your hand stretch the quad keep your legs close together so you don’t want to be in front of it you know you want to be like just legs lined up good good good oh I love this song perfect take your leg extended out in front of you foreign [Music] [Music] gently Bring It Forward put your hand back in your head I said that backwards but you know what I meant to switch over to the other side you made it you slayed it no not yet well you did but we’re gonna stretch just a little longer okay so same thing other side start with the quad stretch [Music] This song is called exile by bone Iver and uh you know that little lady named Taylor Swift I think I’ve seen this film before Bring It Forward stretch out your itbound your hip a little there see if you can open it up [Music] how many of you are like she is nuts that’s not happening for me that’s okay come out of it the way you went into it meaning lift that arm put your hand back in your head okay bring your knees into this tucked position here and gently roll it up okay now you’re gonna see my worst stretch which is the butterfly but I’m gonna do it anyways because it’s good for me now here’s what works for me okay first of all how about the fact that I can do this on my ankle now can I get a round of applause for me thank you I still have major PTSD when it comes to skater jumps I rolled it I jumped I was doing skater jumps and I landed on a dumbbell on a dumbbell and it hit hard and we were filming so what I like to do is I like to give my knees just a little bit of shake to loosen it up and then once I feel like they’re loose then I’ll give it a little push down it is the tightest spot on my whole body [Music] you guys are amazing right say it I am amazing very good all right you guys I want you to find your comfortable position it can be crisscross applesauce you can hit a hip stretch whatever works for you this is my favorite hip stretch I call it the pretzel okay if you’re gonna do this do the other side as well but we have to say goodbye right now so everyone Lift Your Hands Up bring them down to Heart Center really relax your shoulders take a nice deep well deserved bow sit your body back up and you all know what to do check it off because this workout is done great job you guys great job see you next time [Music]

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