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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 |
jensen beach, fl, usa
That’s awesome
Private Member |
Do they teach the Czech swing in the RKC? I haven’t seen this exercise in any of the Dragon Door videos and I have read that doing the swing in this manner creates a weak point when going this high. I myself do not like this, I tried it in one of your kettle bell workouts and felt a twing in my back. I read up on it and found this article that is makes a lot of sense.http://breakingmuscle.com/kettlebells/rationalizing-the-swing-why-the-american-swing-is-wrong
Private Member |
lake tahoe, nv, usa
I don’t think that swinging the Kettlebell all the way up is “wrong”. It’s a lot less strain on your shoulders than, snatch or overhead press. You don’t hold the kettlebell over your head, like you hold the snatch – so it doesn’t even have the time to put a pressure onto your shoulders. It’s like the difference between a swing and a front raise – you don’t even feel the pressure in your shoulders when doing the swing but you certainly feel the burn when raising the arms in front of you holding the weight – yet it’s the same motion in the same plane. Your arms and shoulders are in no different of a position in the Czech (American) swing then during the regular swing except that you’re going through a full range of motion with your shoulders. Using momentum to swing the kettlebell does not put pressure on to your shoulders as pressing a heavy weight overhead does. Besides I don’t even use heavy weight in my workouts, rather medium. That said, do whatever makes you feel comfortable and listen to your doctor before you engage in any exercise.
Private Member |
trego, wisc., usa
Thank you for that link. It makes terrific biomechanics sense. I’m an older athlete with really worn out parts and I have noticed the difference in the swings. Thanks so much, GREAT link.
Private Member |
Hey Z,
If you needed a lighter KB for upper body….what size would your recommend?
Private Member |
You all are so special, lovely and crazy people 🙂
I am still smiling…
Thanks for that :-))
Private Member |
This was sooooo hard and challenging but love it!!!! KB workouts are my best!! Did 2 rounds!! Thanks Zuzka 😉
Private Member |
WOW!!! I chose to do this workout today because it looked “easy”! LOL!!!!! I took an unplanned month off from exercising. Unplanned because my home gym flooded after a storm and I used that as an excuse to not work out. I know, shame, shame. But, I’m back at it and I managed to maintain my weight loss, which is a plus!!! But what I did notice is that my strength has diminished considerably!!! I still used my 25 lb KB but I only got through 3 rounds and it took me 20 min. but I loved every minute of it, and realized how much I really love working out!!!! Oh, and congrats Shelby!!! What a sweet, unique and creative way to propose!!! Blessings on your marriage!! My husband and I just celebrated our 21st!
Private Member |
I love this one, I go back to it every so often bc the proposal puts a huge smile on my face and makes me feel all fuzzy <3
Private Member |
CRAZY !
missed last week and catching up now 😀
Private Member |
awesome !!
30lbs
Private Member |
sion, switzerland
Great after Zwow #9 ! But I had to bend my arm with the weight (still haven’t bought my kettle bell) with move 1. as I went down into the squat position, I imagine as I strengthen I’ll be able to hold the kettle up with extended arm as I go down.
Private Member |
curitiba, parana, brazil
Hi Zu…I did this one also after KB#7 and it is the last one of the day! I had to change the exercise 3- Pass under to Goblet squat to only pass under because I was not able to do more goblet squats!!! Also for Snatch to overhead squat alt. I used 8kg KB I am still not able to do a squat with my arm stretched up…anyways, keep practicing! See you, take care.