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

 

Calorie burn:

120 to 230

Minutes:

23

Difficulty:

4

Equipment Needed:

Dumbbell, Kettlebell

Workout type:

Cardiovascular, Kettlebell, Strength Training, Toning

Body focus:

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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

Fitfrances

03/26/15 5:01pm

I love this kind of workout too. I particularly like how my muscles (or lack of) feel afterwards - like a tension release

agsylvester715

03/12/15 4:31pm

OMG. Please more strength WOs like this!!! Quick, efficient and great when you have a terrible headache like I presently do and want a good workout sans the plyometrics associated with HIIT. From start to finish this was great. Please please please more workouts like this. You guys are the best.

stef.lewison

03/05/15 1:59pm

I LOVE this workout! I love having both of you working out! you make it so much fun! Now I just need to get my man to workout with me!! I love you guys so much!

edmee

11/25/14 8:50am

you guys are a lot of fun. half the time i'm laughing along with you!
it's refreshing to work out along side someone who is also having a hard time, just like me :) :)

Joy

09/06/14 12:25am

What a great workout. it pushes you and it's tough, but not to the point of giving up. You guys are awesome.

amanda.soderberg.18

07/30/14 7:00pm

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

cwhetstone

07/22/14 3:18am

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

sarah.eunice.5

07/01/14 5:08am

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

sarah.eunice.5

06/15/14 4:29am

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

06/07/14 4:12am

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

06/07/14 2:09am

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

tana7302

05/01/14 11:34am

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

madzfit22

03/03/14 11:02am

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

linda.chavers.18

02/25/14 7:29am

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!

ilovefitnessblender

02/15/14 5:13am

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

joycenicoleewing

12/24/13 9:55am

Love it! Thanks so much.

drogers13

10/27/13 9:08pm

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.

amanda.soderberg.18

09/26/13 6:40pm

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

emmie

09/03/13 3:00am

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

holyfit

08/26/13 4:03pm

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!

runninggirl81

08/08/13 8:12pm

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!!!

meneff

07/10/13 3:47pm

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!!!!

melisa.puga.3

07/07/13 12:22pm

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. :)

sentientglittercloud

07/06/13 11:45am

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

orchidiva

07/05/13 2:10pm

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

07/06/13 11:45am

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

mirandamicoli

07/03/13 11:51am

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

pamela.tschopp

06/27/13 7:03am

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

sherry

06/23/13 7:57am

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.

sherry

06/23/13 7:56am

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

stephanie.hartman.9862

06/08/13 7:24am

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

karen.justi.5

07/18/13 7:51am

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

Afshan

05/24/13 11:40am

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

Rachel

05/24/13 1:21am

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!

suzanne.peters.77

05/19/13 2:16pm

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 ;)

Ilsa

05/19/13 12:03am

is this considered a tabata?

Andrew

05/18/13 6:28am

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.

Andrew

05/18/13 6:24am

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

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