Push Yourself Harder - Total Body Training for a Lean Strong Body - Dumbbell or Kettlebell Workout

Workout Details

We love this routine because all of the exercises engage multiple muscle groups and turn otherwise simple exercises into total body moves that burn a good deal of calories. You're working hard enough the whole way through that it turns into a cardiovascular challenge, as well. This one is sure to leave your muscles burning.

You will need a dumbbell, kettlebell, or any other kind of weight for this routine. Kelli will be doing all of the exercises with a dumbbell, and Daniel will be demonstrating each with a kettlebell.

You guys often ask about how much weight we're lifting, so in this video we have listed what weight each of us used for each exercise. Keep in mind that these numbers are specific to our own strengths and weaknesses; the amount of weight you should use will depend on yours. Choose a weight that makes it very hard to complete the last few reps of each timed interval in this routine. Ideally, you will have access to a range of weights, in order to adjust the amount you're lifting per muscle group and exercise.

Workout Structure
10 Exercises
45 Second Active Intervals; 15 second rest x 2
Warm up and cool down not included; we recommend both

Dumbbell or Kettlebell Exercises

Alternating Kettlebell Swing - Daniel uses a 30 lb kettlebell, and Kelli uses a 18 lb dumbbell

Squat Pulses - Kelli: Bodyweight, Daniel: 16 lbs

Clean & Press - Kelli: 18 lbs, Daniel: 35 lbs

Lunge Pulses - Both of us use bodyweight only for this exercise, feel free to bump up the difficulty level by holding weights in front of your body (at roughly chest level) or in each hand, by your sides

Russian Twists - Daniel: 30 lbs, Kelli: 15 lbs

Deadlift Pulses - Daniel: 40lbs, Kelli: 24 lbs

Curl & Press - Daniel: 20 lbs, Kelli: 12 lbs

Toe Touch Crunch - Kelli: 15 lbs, Daniel: 30 lbs

Bentover Row - Daniel: 25 lbs, Kelli: 9 lbs

Push Ups - You can do these from your toes and hands, or knees and hands, or any combination of the two.


Remember to choose a weight specific to your own strength - the numbers that we have provided above are only meant to be a loose guideline, for reference only. Push yourself, but never move to a weight that forces you to sacrifice your form. It is better to lift light, and with perfect form, than it is to lift heavy with lousy form.

Comments

Andrew Google Account

Where's the "add to favorites" function? This workout is great!

Andrew Google Account

Alright - figured it out. The video had to be running for the button to work. Now if you just had FB workouts for your brain, I'd be all set.

Ilsa Google Account

is this considered a tabata?

suzanne.peters.77 Facebook Account

Just did this one, love it! IThanks a lot. I did feel a bit weak during certain excersises, but i will keep on going, so I can improve myself ;)

Rachel Google Account

Great workout! Needed something quick while the kids were napping and before work, fit perfectly. Did a quick 5 minute skipping warm-up and a 5 minute cool down and burnt 286 calories. Next time I will have to up the weights as I only had a 4.5kg (10lb) plate. Thanks again!

Afshan Google Account

Still trying to find the "add" button during playing the workout. Please advise. Thanks!

stephanie.hartman.9862 Facebook Account

None of these videos are working on my kindle fire. So frustrating. Any suggestions? Anyone else having problems?

karen.justi.5 Facebook Account

Mine either (Silk isn't responding is the message I get) So I play them from youtube...My kindle plays those just fine:)

sherry Blender Account

I am still unable to figure out how to add to my favorites, I played the video as andrew suggested. Help Thank you!!!

sherry Blender Account

Never Mind just saw it in the blue section just below, I was looking much higher on the page and ignoring the colored area thinking it was an advertisement.

pamela.tschopp Facebook Account

Great workout, again! Your website is the only working out @ home Bible for me at this moment :)

mirandamicoli Blender Account

Falling to the floor after this one is quite accurate.... Keep it up!! You guys are the absolute best trainers out there!

orchidiva Blender Account

I loved working out with both Kelli & Daniel, is it me or does it make you feel better when they get uncomfortable & have to take a quick break from the pulsing squats...it's like working out with friends rather than superhumans - though it did cross my mind "are they doing this to make us less athletic people feel better?" :) Either way, love both of them!

sentientglittercloud Blender Account

don't think about it! Just enjoy their awesome delivery! :-)

sentientglittercloud Blender Account

Great little quickie! Added to favorites for early morning/travel/I don't have time days. Thank you!

melisa.puga.3 Facebook Account

This is one of my favorite workouts, it goes by so quickly! I get kind of bored during videos where you do 3 rounds of everything (I do them, but by the third round I can't wait for it to be over) and with this one, by the time I think about it, it's over! Plus, I feel my entire body working. :)

meneff Blender Account

this was AWESOME!!! I felt so accomplished after I was done- this was my first level 4 workout (and I could do everything!!) Did some wall push-ups at the end, but I am totally ok with that!! WOOHOOO!!!!

runninggirl81 Blender Account

I think this is my favorite workout you guys do!!! I love it, because I feel like I am right there doing it with you FOR REAL!!! Keep up the good work! note: your smiles help!!!

holyfit Blender Account

I love this workout b/c you guys are so much fun to do it with!! The laughter and fact that you are struggling helps me work harder :) Love your site and videos! Share it/them whenever I can!

emmie Blender Account

Lol first time I've had a giggle doing a workout!! Watching you two struggle made me smile and want to work harder. Love it! Xx

amanda.soderberg.18 Facebook Account

Love that you guys were struggling right along with me :)

drogers13 Blender Account

Great workout!! I love how well you guys work together. It's also great to see you guys struggling along with us. Helps me to feel like not such a wuse but it also pushes me to keep holding the form because they are hurting and pushing through as well.

joycenicoleewing Blender Account

Love it! Thanks so much.

ilovefitnessblender Blender Account

Love to workout with the 2 of u and the fact u can either dumbell or kettlebell. lookign forward to part 2

linda.chavers.18 Facebook Account

best. workout. ever. i love that i can workout with both of you and its very refreshing to hear you guys grunt, too, because yowzah!

madzfit22 Blender Account

yes i can only agree. def my favourite! I would love to see a part 2 to this ...or maybe a level 5 version

tana7302 Blender Account

One of my favorites! Perfect after a cardio session!!

sarah.eunice.5 Facebook Account

Can't wait to try this! More videos with the two of you in them please!

sarah.eunice.5 Facebook Account

Just tried this and it was amazing. My legs were all wobbly towards the end and my arms are screaming. Can't wait to feel the soreness tomorrow! I sorta took the easy way out and switched those toe crunches to just regular crunches. Hopefully I'll get stronger and I'll be able to do these workouts without taking the easy way out. Thank you!

sarah.eunice.5 Facebook Account

Did this the second time after I completed my first time last week. Phew it still as tough, thought it'd get easier but all in all, still was a great workout.

sarah.eunice.5 Facebook Account

Still doesn't get easier! Needed the extra breaks.

cwhetstone Blender Account

I love this workout. First day back training after 10 day break. Feeling tired but great!! Think its going to hurt tomorrow! Thanks guys!

amanda.soderberg.18 Facebook Account

It's been awhile since I've done this routine last and I forgotten how great it is! Quick yet painful!! Love it!

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