Name: Playbook - Anthony Mendez - Kettlebell Circuit Blaster
Uploaded: 2021-01-18T11:45:59.137Z
Duration: 45 min
Description: Kettlebell Circuit Blaster

Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

Frankie Infante

This program includes 2 circuits in 1 routine. Each circuit has 3 exercises. 

This circuit blaster will help you learn new skill sets, burn a ton of calories, build mobility, build stability, build strength, having you perform at a high level, challenge your resistance and cardio level.

The first 8 exercises will be your warm up, which is done 1 set.

The next  thing will be the 2 circuits that will be described in your circuits section which is down below after completing your warm up drills.

After, your done with your 2 circuits  routine you will then decompress your body with 3 exercises.

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. The turn your head and look over your shoulder to the other side a far as you can.

Neck side to side

This drill help you free up tension from you neck and traps. Will help you free up pain and discomfort.

Instructions:

Stand up tall, look forward, roll your shoulders back, then tilt one ear down to your shoulder as far as you can until you free a good stretch, and then switch sides.

Neck shoulder to shoulder

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. Then start doing full circles with your neck starting on one side and then go to the other.

Neck Circles

Dynamic warmup increases blood flow and improves mobility. Target area: shoulders, rear delts, and chest

Instructions:

Start with your arms by your side, rise them up and create circular motions and then reverse the movement.

Arm circles

Increases thoracic mobility. Mobility of your T-Spine (Your Mid Back) Also opens up your chest and shoulders.

Instructions:

Make sure to keep your hips squared throughout the movement and to track your hand at all times. Also make sure to punch with the opposite hand forward as you rotate and open up.

Book Openers

This drill will help you open and release your hip & glute muscles. This will help move better, stay injury free, reduce back pain, reduce hip pain, and perform at a higher level.

Instructions:

Start shoulder width apart with your hands on your hips, drive your hip out to the side, then draw your hips, and then to the other side. The bring back the opposite way.

Hip Circles

Increase mobility and build hip and glutes stregnth with this exercise. 

Start in 90/90 and then drive yourself up and squeeze  your glutes while driving your hips forward.

90/90 to hip trust

For the circuit blaster you perform each exercise back to back until all 3 exercises are completely done for it to count as 1 Round!  

Their are 3 Rounds total in this circuit!

Remember to start off with a weight thats appropriate and safe for you to use!

You will rest 45 seconds or up to 1 minute if needed once the round finishes and then move on the the next round!

EXERCISES:

1. KB Hand Taps: 1 Minute 

2. KB Halo To Squat: 1 Minute

3. KB Bridge To Press: 1 Minute

Once you have completed all 3 Rounds you will rest for 1 minute and then begin the next circuit blaster.

Progression of:  PUSH UP PLANK HOLD'S 

This exercise will challenge your core, shoulders, some back muscles, and strengthen the opposite sides of your body. This helps to also increase shoulder stability, body awareness, build proprioception (connection of your body with the ground) your hands and feet. 

Instructions:

Start on you hands and knees, pick up one leg at at time and draw them back. Then lift yourself off the ground into a pushup position and just and bring one hand off the ground and tap the KB and switch hands. Also make sure to hover your shoulders slightly over your wrists.

KB Hand Taps

Progression of: KB SQUAT & HALO'S

This a great warm up exercise for the shoulder girdle and legs.

You can use the Kettle bell Halo to squat as a simple warm up exercise before starting your kettle bell workout or as an active recovery movement in between exercises.

The kettle bell halo to squat is also a great strengthening exercise for people to use for the shoulders and legs.

Instructions: 

Start in a standing position with your the kettle bell bottom facing upwards, make sure your grabbing the kettle bell by the handles, from there bring the KB over and behind one side of your head all the way around down into the opposite hip into a squat position, then repeat on other side.

KB Halo To Squat

This exercises helps increase hip and chest strength, endurance, and coordination. This is also a great drill for activating your muscles to get you ready for heavier lifts.

Instructions: 

Start by laying down on the floor flat with, place the kettle bell on your chest and grip by the sides, bring you feet up and back making sure your heels are on the ground, then from there your going to drive your hip up into the air at the same time as you perform a chest press. Make sure to squeeze your glutes at the top.

KB Bridge To Press

Kettlebell Circuit Blaster #1

For the circuit blaster you perform each exercise back to back until all 4 exercises are completely done for it to count as 1 Round!  

Their are 3 Rounds total in this circuit!

Remember to start off with a weight thats appropriate and safe for you to use!

You will rest 45 seconds or up to 1 minute if needed once the round finishes and then move on the the next round!

EXERCISES:

1. KB Pull Throughs s: 1 Minute 

2. KB Split Jump Rows : 1 Minute

3. KB Toe Taps: 1 Minute

These 3 exercises back to back equals 1 round.

Once you have completed all 3 Rounds you will rest for 1 minute and then begin the next circuit blaster.

Progression of:  KB HAND TAP'S

This exercise will challenge your core tremendously, also your shoulders, some back muscles, and will strengthen the opposite sides of your body. This helps to also increase shoulder stability, body awareness, build proprioception (connection of your body with the ground) your hands and feet. 

Instructions:

Start on you hands and knees, pick up one leg at at time and draw them back. Then lift yourself off the ground into a pushup position and just and grab the KB with one hand and pull the KB underneath and across your body and then switch hands. Also make sure to hover your shoulders slightly over your wrists.

KB Pull Throughs

Progression of: KB SPLITS JUMPS & KB ROWS

This exercises is going to challenge you in many ways: Cardio, strength, awareness, coordination, reaction, and balance.

Instructions:

Start in a split stance position, from there grab the bell and jump up in the air while rowing and switching feet in the air and catch the KB with the opposite hand and landing on the opposite foot. Make sure to repeat.

KB Split Jump Rows

This exercise is used to build up your cardio and coordination.  You can use a KB or anything else to tap you feet with.

Instructions: 

Start by standing in front of the bell, from there jump and tap one for at a time while traveling around the KB.

KB Toe Taps

Kettlebell Circuit Blaster #2

Great hip mobility drill for the hips and help with back pain. 

Instructions:
 
Get into straddle position, on your forearms, feet to the ground,  and rock back and fourth through the drill.

Atomic Frogs

Improves posture and balance.
Strengthens and stretches the spine and neck.
Stretches the hips, abdomen and back.
Increases coordination.

Instructions:

In a tabletop position, with shoulders over the wrists and hips over the knees, start to place weight evenly through the hands and legs. Fingers send energy forward, eyes of the elbows facing toward each other, and feet resting on the floor shoelace side down with weight distributed through the shins.

Round your back up to the sky while looking down and inhale, then exhale, curve your lower back down as you extend your chest up and draw your belly down and look up to the sky.

Cat / Cow

This is a great movement to reset and untwine your spine and all the muscles and tissues around it! 

Start with your feet shoulder width apart, arms close to your chest, knuckles touching together in a fist, then turn your body all the way to one side as far as you can, from there your going to flex downward and come back. Then repeat on the other side!

Spinal Reset

Kettlebell Circuit Blaster

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

Kettlebell Circuit Blaster

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