Grab a kettlebell (the more the merrier) and an optional mat for this quick for this 20 minute lower body and cardio-focused kettlebell workout. Have a wall or chair nearby for extra stability as well. We combine strength and cardio into todays workout. Your core will get strong as well, especially with the unilateral exercises : )

Choose a challenging weight selection for *you* - Try to find a weight selection that challenges you by the end of each exercise while maintaining excellent form : ) (I have a lighter KB, a moderate KB, and a heavier KB) Every exercise is timed. Find a tempo that you can maintain. You do not have to go at my speed, everyone is unique! We go 45 seconds on, 15 seconds off for 21 exercises (non repeat, unless unilateral). During the recovery, look for the demo in the upper left-hand corner of your screen. Skip to 1:15 to bypass intro and begin. Let me know how it goes in the comments below : )

SKIP TO 1:45 to begin
Total Workout Time 21:00
Workout with Stretching 24:00

20 Minute Upper Body and Core Kettlebell Workout: https://youtu.be/a9dG_gKZp4E

More Kettlebell Workouts: https://youtube.com/playlist?list=PLkdaCg6IG0aUShLOuw8d0PMDH9VTdQFET

Add on Cardio (15 Minutes): https://youtu.be/mWV8-rnxNfI
Add on stretch and flow (20 minutes): https://youtu.be/F0oJOSh3DeQ

More advanced/Bootcamp workouts: https://www.youtube.com/playlist?list=PLkdaCg6IG0aUokOX1_8lO_9HI8ZXfPEi4

Single Kettlebell: https://amzn.to/3qusFOt
Kettlebell set: https://amzn.to/38OdsBW
Adjustable kettlebell: https://amzn.to/3nOk738

Kettlegrip | Dumbbell Attachment to turn into KB: https://amzn.to/3ifHh1j

Dumbbell set: https://amzn.to/36ByjYu
Dumbbell set lighter: https://amzn.to/3jtVSWB
Adjustable DB: https://amzn.to/30DUv0e

Adjustable bench: https://amzn.to/3laSQXy

HydroJug: Use Code LARIE10 for discount
https://www.thehydrojug.com/

The GOAT of pre-workouts
Amino Energy in Grape: https://amzn.to/2QVWtEg
Amino Energy in Watermelon: https://amzn.to/2QTwFZy

Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
Apple Watch Series 3 White: https://amzn.to/2UujKiK
Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H

Beyond Yoga tank: https://amzn.to/3wmd1Iz
Replica Align Leggings: https://amzn.to/2PwVDAd
Shoes: Nike Metcon 3s

Yoga Mat (similar): https://amzn.to/39EvlS1

Tag me in your posts & stories on IG: @lariemidkiff


MUSIC:

🎵 Post Malone - Hollywood's Bleeding (BLKCUBE Remix) [No Copyright Music]
https://www.youtube.com/watch?v=JCwM7CcFik4

🎵 Travis Scott - Highest in the Room Remix
https://www.youtube.com/watch?v=jyeqSDlB95k

🎵 NEFFEX - Best of Me [Copyright Free]
https://youtu.be/A4LiP8WFuG0

🎵 All others songs are licensed from epidemic sounds and soundstripe