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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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Private Member |
lodz, poland
awwwwwwww <3 what an unusual and sweet way to propose!
Shelby,I hope you say yes:)))
XOXO
PS:Love the workout,but still haven't fallen in love with this damn,big iron ball:D
Private Member |
oh wow what a proposal <3<3<3
great w/o love kb!
Private Member |
Thats so cool 😀
Private Member |
Awwwww, that’s an amazing way to propose! When i read the first comment i thought it was Jesse propsing lol!
Did the workout 3 times with a 12kg kettlebell…….It’s an awesome 5 minute workout, Zuzka!
Private Member |
manchester, united kingdom
This workout was an awesome workout !! real intense with a 26lb kettlebell !!!!, Awesome proposal too!!! XOXO
Private Member |
Does anybody else have a problem trying to squat with a snatch?! I simply cant do it with a proper form…. 🙁
Maybe my arms are too weak… Anyways I did squats with a clean to modify the workout…. and repeated this workout 3 times… Great 5 min w/o! Xxx
p.s. Hope Shelby said yes! 🙂
Private Member |
viña del mar, chile
Hi TANJA ! Also I had problem with snatch to squat, it was so weird for me!! I don’t think that your problem are your arms, I think that maybe is the lower back problem, maybe the less flexibility and maybe the less endurance, I don’ t know, really, because my arms are strong! ..so… Well, I hope Zu can explain our doubt.. Have a great weekend ! 🙂 and I hope next time we can do in the real proper form ! 😀
Private Member |
Hey Nina!
Zuzka replied to another comment of mine saying she thinks maybe I should use a lighter kettlebell for upper body workouts… I only have 12kg one and usually I do snatches without a problem with it. Its just snatch and squat combo that I can’t manage to do (can’t manage to keep the snatch position and squat looks ridiculous). I wish I had a lighter one to try and see if that is a problem or not. But maybe you are right when it comes to back problems… I have some back issues, something like stiffness and pain from time to time… Who knows. maybe thats the reason why…
If you have a lighter kettlebell try it and let me know does it work with a lighter one… 🙂
Have a great weekend Nina, too! And I hope next time we’ll be able to do this exercise too! 🙂
xx
Private Member |
tx, usa
AWWW super sweet. and I really liked the workout too. The squat with overhead press is still tough for me. I tried it with a lighter kb and I still feel awkward, like my knees come too far over my toes
Private Member |
Hi Malia, I have the same problem, can’t squat with my KB overhead, I can only bend my knees slightly..any suggestions? might not have enough strenght in my shoulders and back..
Private Member |
santa cruz, ca
To everyone who has this problem…I’m no expert, but I think I know what the problem may be. I don’t think it is an arm or shoulder problem. Because if you lock your elbow you should be able to hold the kettlebell (assuming it is one that you can also do swings with, etc). I think it is a problem of core weakness. You have to use all your core muscles, mainly the back muscles and abdominals, in order to keep your upper body straight enough to do the squat properly. You are holding extra weight directly over your torso, and that makes it harder to do a proper squat. I think also that it is more challenging than, say, using a sandbag over your back, because the weight is farther away. If it were closer, it would probably be easier to control. So maybe you could try just snatching and squatting with the kettlebell close to your armpit? I have noticed that as I focus on keeping my core tight and strengthening my core, these kinds of squats are easier to do without letting my knees move past my feet or arching my low back. Lately I have been doing core exercises like hanging L-sits and hanging leg lifts with variations. This has helped a lot with squatting because it is easier to keep the back straight when your abdominals are strong.
Private Member |
maybe you could try starting out with the squat to one arm over hand press up. That’s what I do because I do not like the snatches, no matter how much I train (with an RKC) I bang my wrist and I have bad wrist. This works for me and is still super intense.
Private Member |
Same exact problem here! I don’t have a lighter kettlebell to try (only 26lb)… I was so frustrated, couldn’t keep the kettlebell in a snatch position and squat without looking all wobbly and with a wrong form… :-/
Private Member |
lake tahoe, nv, usa
It’s good to have a lighter KB for snatches, presses and over head squats and one heavier for lower body exercises, unless you’re already strong enough to handle the 26lb one which then becomes your universal weight for all exercises. There’s nothing else I can really suggest 🙂
Private Member |
I don’t have a problem doing a regular snatch while using 26lb kettlebell, it occurs only when I have to keep the kettlebell up in a snatch position and squat… Oh well. Its always something with me, haha… 🙂 Thank you Zuzi for your comment. 🙂 I guess I will have to practice it more and try to figure out how to do it. 🙂
Private Member |
tx, usa
I tried the snatch and squat my 20 lb kb and it still felt difficult to keep a good form.
Private Member |
Me. I did half-squats. It will come 🙂
Private Member |
Genius way to propose to a warrior & great workout! 🙂
Private Member |
Awww!!! I’m a cry!! say yes cause he deserve it.
Private Member |
That was so sweet–made me smile this Friday morning! PS. Great workout too!