[0:00]What's up, guys? Daniel here with Daniel PT and welcome back to my YouTube channel. Today's workout is a kettlebell hit workout and we are focusing on the leg muscles and the glutes and the goal is to really torture these two muscle groups today. I'm using 16 kg of kettlebell. If you want, you can choose for something lighter or maybe something heavier, and if you don't have a kettlebell, you might want to grab a dumbbell as well. I'm just going to go ahead and start off with a short stretching, and after that, we are starting with the main training. music playing. All right, we're going to get on the ground. You have one leg to the front, the other one is backwards. The leg to the front, you have an angle of 90°, the other one also 90°. Then with the other elbow, you're going to come to the front, you're going to rotate, and you're going to keep the pressure. Nice. We're going to switch to the other side. So you have the other leg to the front in the angle of 90, 90°. Then with the other elbow, turning to the front. Try to go deep. Nice. We're going to lie down. On the ground, you have your arms straight on the side. You got your feet against each other, your knees against each other, and with the knees we are going to the left side. And with the head to the opposite side to the right, and if you don't feel it in your lower back, you might want to come higher with your knees. Then you're going to feel it immediately. All right, you're going to switch to the other side with the knees. Knees are the right side and your head to the left side. In three, two, one. All right. We're bringing the knees to the middle. You're going to grab them and you're going to pull them to your chest and you are holding this position for 10 seconds.
[2:16]All right. We're going to the front. We're going to the a little wide squat position. We're dropping the body. Elbows are on the inner side and we're pushing them knees to the other side, and we are trying to arch the back, and you have your feet flat on the ground. You feel the stretch. Now, we're bouncing, left, right, right to left. Great. Now, we're keeping one foot to the front. The other one is going backwards and we're going to arch the body. Hold the position. If you don't feel it, just go a little further. The back knee and create a stretch in the hamstring. Right. All right. We're going to bring the other leg to the front. This one is going back and we're going to do the same with the other one. Stretch the upper body. Create a stretch. Nice. We're going to stand up. Your feet in the low wide squat position. Arms are straight. Now we're swinging, like we're golfing, to left to right. You're remaining on your place. You're just rotating on your toes. Three, two, one. All right. The first exercise that we're doing it is going to be squat abduction. So we're grabbing a kettlebell upside down. We're going to go down. We're going to come up. We're going to do the abduction. We have four exercises. We are doing them for 40 seconds. We have 20 seconds rest and we're going to do them two reps. So. Five, four, three, two, one. Here we go. Squats. Bring it up. Abduction. Squats. Up. Abduction. Upper body straight. Down. Abduction. And while you're doing the abduction, you've got your leg in one straight line. Going to the side. Up. Side. From the side. We're going down. We're coming up. And up. Breathe in. Breathe out. And up. Breathe in. And out. And up. If you have a heavy weight, you can't split it up. You should be just slowly down and pay attention to the technique. All right. Good job. The second one we're doing the kettlebell deadlift. This is the stiff-leg deadlift version. So you're going to come to the front. Three counts. We're going to bring it back. Lock it in. In four, three, two, one. So grab it. Bend your knees just a little. Chest to the front, shoulders back. One, two, three. To the stretch. Lock it in. One, two, three. Lock it in. One, two, three. And up.
[5:50]So arch your back. You're pushing your butt backwards. Chest to the front, shoulders back and up. If you're doing it correctly, you're going to be feeling it in your hamstring, lower back and your glutes. Breathe in. Hold it. And up. All right. The next one, we're going to do the front lunges. You're going to grab it upside down. So one leg steps to the front, you're going to balance the movement. Seven, six, five, four, three, two, one. Let's go. Step. Drop it. And come back. Make sure that you are steady. And back. To the front. Drop. Back. You have your upper body straight. So one leg steps to the front. Down. And back. Front. Down. And back. All right. Front. Down. And back. Come on, keep the pressure. Down. And back. All right. The last one, kneeling squats. You're going to grab it upside down. You're going to go on your knees. It's almost like a loose body. We're going down. And pressing forward. Three, two, one. On your knees. Lock it in. And come back. Lock it in. Down. Lock it in. Down. Same story. Your upper body is straight. You're playing with your hips. Going backwards. To the front. Squeeze. Backwards. Front. Lock it in. Breathe in. Backwards. Front. Nice and easy. You don't have to rush this one. It's all about the feeling that you're creating. Engaging the right muscle with the right exercise. All right. One minute rest. After one minute, we'll be starting the second block.
[8:24]Round number two. So we're starting again with the squat abduction. Three, two, one. Here we go. Drop it. Nice and easy. Up. Abduction.
[8:40]Down. Abduction. Upper body straight. Focus on the heels. Down. Up. You got a lot of pressure on the lower back right now. Up.
[9:05]Down. Up. Three, two, one. All right. The next one. We're doing the kettlebell deadlift. This is the stiff leg deadlift version. So you're going to come to the front. Three counts. You're going to bring it back. Lock it in. So you have the position of your feet just a little more against each other. And you're doing actually the hip movement. It's going backwards. You're pushing to the front, so you're not squatting. Going backwards. To the front. And if you're doing it correctly, the kettlebell shouldn't actually get lower than your legs. Almost against your legs. Then you're going to go in and out.
[10:14]Three, two, one. All right. The next one, we're doing a low hip lunge. We're going to grab the kettlebell in the front, arms around it, and you're doing the low hip movement. Down and up. All right. The next one. We're doing the side to side lunge. We're going to grab the kettlebell in the front, arms around it, and you're doing the low hip movement.
[10:43]Down and up. All right. The next one. We're doing the low hip lunge. We're going to grab the kettlebell in the front, arms around it, and you're doing the low hip movement.
[10:59]Down and up. All right. The last one. We're doing the side to side lunge. We're going to grab the kettlebell in the front, arms around it, and you're doing the low hip movement.
[11:15]Down and up. All right, guys. That was it for today. Legs and glutes. I hope you enjoyed it. I'm going to be seeing you next week with another session. Till then, have a nice week. Have a nice day. Bye-bye.
