Follow Along HIIT Workout For Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer

Follow Along HIIT Workout For Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer

Follow Along HIIT Workout For Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer

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all kinds of people making fun of the stretch marks own it own it got on those things all right I don’t want to do this guy’s all right so start with a warm-up last time one of these twelve minute workouts that I did I was warming up on the bike and everyone thought that I was just totally losing my mind or took too much pre-workout because I was moving around but reality is I was on the bike so this time I want to jump rope but I’m using a jump rope so whole idea of today’s video is just like the last high-intensity interval training workout me a quick twelve minute workout that you can rock and roll through and just get a good workout in without having to worry about how much time you’re spitting into gym minimal equipment on this one this is perfect we’re on a ketogenic diet or you’re in a fasted state so I’m just doing an easy warm-up they’re gonna take you through a little bit more of a dynamic warmup that’s not going to count towards the total time at the actual workout so let’s get through it just the quick warm-up you won’t roll right into the action look it’s still going from lunchtime so what do I use to the chat dude is 300 is a nine hours or so strict workout so first thing I’m gonna do I’m gonna do it so dynamic warmup so basically I’ve got some got written out done with dynamic warm-ups not gonna count towards the actual time we’re doing the workout okay you can take it or leave it you don’t have to do the workout I’m an old man okay that means I need to do it definite form up first thing I’m going to do founders pose the reason I want you to do this before workout it’s going to help engage your hamstrings a posterior chain no matter what workout you’re doing it’s super simple plant the heels slide the butt back hands up over your head and you’re really just gonna hold this like 30 45 seconds or so the whole idea here is simply just engaging your hamstrings before you start working out when people run into problems they’re running into problems because they are not getting the right neural activation in their warmest so if you can just get the dirts to fire the boom you’re in the right place so I’m sliding above that as far as I can the chest out simple dynamic warmup okay I’m gonna switch hands going this way still got my chest forward and now starting to really feel it McGee to slide up my back engagement hammies make the deals in got chest up arm circles nothing to it why do I do this getting that rotator cuff warmed up I’ve been around the block I’ve had rotator cuff injuries even though this is a ten or twelve minute workout I want you to be able to get into the action fast so literally just gonna do eight to ten of these back the other way nothing fancy at all see my range of motion is not too good when I pull I can’t really even get all the way behind my back right now it’ll happen just takes a little bit of loosening up alright we’re ready to make this happen I’m going to turn the music down so you guys can hear me a little better and here we go plating rotations plate position do ten each arm one two three four five six seven eight nine ten other side one two three four six seven eight nine doesn’t like much until we go right into the virtual push-ups straight a full perfe shell dress it up two three four five six seven eight nine ten riding the hanging linguists okay so these I’m gonna do Bentley only coming down this look why all hip flexors here get the heels press together three for five six seven RT huffing puffing eight nine ten guys if you let your legs go down all the way not only or give your abs a break if you’re putting it all on the hip flexors all right these bring me back to my rugby days I’m gonna wait till we’re at 210 okay get those knees up try to get those quads to parallel ten seconds keep that chest down five seconds 12 5 second rest their luck occurs all hands-free series don’t let the shoulders come over push off cool calendars six wraps each side tall the lunges are like this boom one 1 two 2 three 3 four 4 five 5 six 6 again six-six take it to the floor modified rows you modify X however you need to to make a little bit easier to walk their feet in otherwise leave your feet out just put 10 PC reps 1 2 3 4 5 6 7 8 9 check not [Music] love it [Music] last time and all kinds of people making fun of the stretch marks own it own it got on those dates all right back to these sort of other side this time one two three four five six seven eight now to decide it’s already done what to for but six sir eight nine to the music box are not all right working push-ups again here we go what [Music] [Music] so we’re out of time [Music] even though this yeah all right moving right along back to the hanging light [Music] [Applause] [Music] two three four five seven eight nine ten bones by the Heinie’s oh man because mr. Banerjee come on with a few seconds here good 820 all huge keep those knees up those heels are sorry good this should be killing you by now I lost my timer so I got a guess let me guess top ten things [Applause] Oh Madeline’s very importantly get the shoulder blades retracted don’t let him go forward that’ll force you to take it in your quad I want posterior chain activation all the time double lunge is here we go one 1 two 2 three 3 four 4 shoulders back six [Music] what or this is why is it seem so hard today back to the edge okay to stick it in guys so so I’m looking on time [Music] all right I got one minute left definitely not gonna get a full circuit through so you know what I’m gonna do but I need it up for some burpees because those are the brutal ones advanced variation alright this is only for those that can attempt it for Oh [Applause] shut up Provo all right you guys no editing here this is the real thing I’m not gonna give you a 60 minute workout that’s trimmed down to a 10 minute video I’m going to show you what happens you can get in get out in 15-20 minutes with a warm up and feel like you have a great start to your day or a great wrap up to your day if you have ideas for future videos you know where to put them down in the comment section below thank you guys you guys are awesome you asked for it we ring you more of these I’m gonna pass out now let’s see you soon [Music]

This Post Was All About Follow Along HIIT Workout For Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer.
Follow Along HIIT Workout For Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer

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HIIT Workout Routine:

1) Plank Rotations (10 each)
2) Burpee/Pushup (10 reps)
3) Hanging Leg Raises (Full/Bent 12 Reps)
4) 30 sec High-Knees; 30 sec Butt Kickers
5) Kettlebell Double Lunges (6 each)
6) Modified Row (10 reps)

Follow Along HIIT Workout for Fat Loss: Bodyweight & Kettlebells- Thomas DeLauer… I had all kinds of people making fun of the stretch marks. Own it, man. Own it. You’ve Got to own those things. Okay. I don’t want to do this, guys. Okay. So start with a warm-up. Last time on one of these little 12-minute workouts that I did, I was warming up on the bike, and everyone thought that I was just totally losing my mind or took too much pre-workout because I was moving around, but reality is I was on the bike. So this time I’m on a jump rope. Well, I’m not on a jump rope, but I’m using a jump rope.

So the whole idea of today’s video is just like the last high-intensity interval training workout. It’ll be a quick 12-minute workout that you can rock and roll through and just get a good workout in without having to worry about how much time you’re spending in the gym. Minimal equipment on this one. This is perfect when you’re on a ketogenic diet or you’re in a fasted state. So I’m just doing an easy warm-up. Then I’m going to take you through a little bit more of a dynamic warm-up. That’s not going to count towards the total time of the actual workout. So let’s get through it, just do the quick warm-up, and then we’ll roll right into the action. Hey look, it’s still going from last time.

Holy smokes. No wonder why you’re so jacked, dude.

Yeah, 309 hours of straight workout. So first thing I’m going to do, I’m going to do, so a dynamic warm-up. So basically this time I’ve got it written out. The dynamic warm-up is not going to count towards the actual time we’re doing the workout, okay? You can take it or leave it. You don’t have to do the workout. I’m an old man, okay? That means I need to do a dynamic warm-up.

First thing I’m going to do, founders pose. The reason I want you to do this before a workout is it’s going to help engage your hamstrings, that posterior chain, no matter what workout you’re doing. It’s super simple. Plant the heels, slide the butt back, hands up over your head, and you’re literally just going to hold this for like 30, 45 seconds or so. The whole idea here is simply just engaging your hamstrings before you start working out. When people run into problems, they’re running into problems because they are not getting the right neural activation in their warm-up. So if you can just get the nerves to fire, then boom, you’re in the right place. So I’m sliding that butt back as far as I can, keeping my chest out. Okay. Simple dynamic warm-up. Okay, now I’m going to switch hands just going this way, still driving my chest forward, and now I’m starting to really feel it in the glutes here. Still slide that butt back, engage the hammies, dig the heels in, keep that chest up. Cool. Easy money.

Arm circles, nothing to it. Why do I do this? Getting that rotator cuff warmed up. I’ve been around the block. I’ve had rotator cuff injuries. Even though this is a 10 or a 12-minute workout, I want you to be able to get into the action fast. So literally just going to do eight to 10 of these, back the other way. Nothing fancy at all. See my range of motion is not too good when I’m cold. I can’t really even get all the way behind my back right now. It’ll happen. It just takes a little bit of loosening up.

All right. We’re ready to make this happen. I’m going to turn the music down so you guys can hear me a little better. All right, and here we go. Plank rotations. Plank position. Do 10 each arm. One, two, three, four, five, six, seven, eight, nine, ten. Other side. One, two, three, four, five, six, seven, eight, nine. Doesn’t seem like much until we go right onto burpee pushups. Straight, full on. First pushup. Press it up. Two, three, four, five, six, seven, eight, nine, ten. Right into the hanging leg raises. Okay, so these, I’m going to do bent leg, only coming down this low. Why? All hip flexors here. Keep the heels pressed together. Three, four, five, six, seven. Already huffing and puffing. Eight, nine, ten.

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