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5 Minute Fat Burning Workout #34 - Butt, Abs, and Arms with Kettlebell
May 14, 2015 | 
Zuzka
Equipment for this workout:
Kettlebells
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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This workout may be short, but it’s an awesome routine to keep you consistent with your training while helping your muscles with recovery. If you feel like you have a lot more energy and don’t need a short day for recovery, then I would suggest you to do this workout once in the morning and then once later in the day. This way you’ll be spending more energy without exhausting yourself. Remember that tomorrow you’ll be doing another intense workout and you don’t need to push yourself so hard every single day to see amazing results. Have fun! I’m looking forward to reading your comments 🙂
Workout Breakdown
1. Snatch to overhead squat alt.
2. Czech swing
3. Pass under to Goblet squat
4. Roll back to overhead press
5. Russian twist (x4) to push up
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5 minutes non-stop
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Just did this 3x’s alternating 5 Minute workout # 48 3 times for a 30 minute killer workout! I feel great!
Private Member |
I tried this three times through, drop set style. Almost died. In a good way 🙂
Round 1. 16kg. 38 cals, HR151/164
Round 2. 14kg. 42 cals, HR159/171
Round 3. 12kg. 43 cals, HR160/172
Private Member |
I think this was the hardest 5 min workout I have done yet! Loved it! I love the challenge of the harder KB exercises!
As far as it goes with the KB snatch to over head squat, from my experience, if you have a challenge squatting with the KB over head it is an issue of mobility. I was a competitive alpine ski racer for many years and had a personal trainer for a few summers of cross training and olympic lifting. I have always had poor mobility in my shoulders and hips making this specific exercise very challenging, even with no weight. To help gain mobility specifically for this exercise you can do overhead squats with a broom or dowel (basically no weight). Do about 10 reps at a time and make sure to look up how to do over head squats properly. This is definitely a more demanding exercise and if all of your supporting muscles are not strong (core, back, shoulders, and all of the tiny ones) it will be challenging no matter if you have good mobility or not. Again this is just from personal experience.
Private Member |
Would love to do more 5 min arm workouts!
Thanks,
Carmen
Private Member |
samara, russia
53 reps (#1: 12 kg kettlebell, #2, 3, 4, 5: 16 kg kettlebell)
Private Member |
samara, russia
58 reps (the same weights)
Private Member |
I love every part of this sequence and I’ve never done a Czech swing before! I find I can squat after a snatch if I have an overhead band nearby and I barely have to use it. It seems psychological. My body wants some assurance of balance. As long as my body knows the band is there just in case I fall off balance, she panics less.
Private Member |
warsaw, poland
great one, sweet, short but really targeting muscles😊 now off to stretch&tone #19, one of my favorite from this series 😍
Private Member |
Loved this one. Quick but kicked my butt!