Name: Playbook - Auralee Strege - Kettlebell Workout: Full Body
Uploaded: 2022-08-23T20:41:42.056Z
Duration: 60 min
Description: Kettlebell Workout: Full Body

Warm Up: Perform the exercises below one after the other for 3 minutes resting as little as possible. Try and flow as smoothly as possible in between each move.

-Pike stretch 
-Inchworm
-Downward Dog Toe Taps
-Shoulder Rotation
-T-Spine Rotation
-Cat Cow
-Downward Dog
-Inchworm 
-Pike Stretch
-Squat hold 
-Pike Stretch

Strength: Perform the prescribed sets and reps of the exercise below before moving onto the kettlebell complex. Rest 90-120 seconds in between sets.

-KB Man Makers 3-4 x 5

Double Kettlebell Complex: Perform the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 6-8 sets. 

-KB Burpee Deadlift x 5
-KB Front Rack Back Lunges x 5 (each leg)
-KB RDL + Bent Over Row x 5 
-KB Thrusters x 5 
-KB Double Swings x 10 

Core Finisher: Perform the prescribed reps of each exercise one after the other with no rest in between. Once you finish the last exercise, rest 60-90 seconds. Repeat for 3-4 sets. 

-KB Russian Twist
-KB Hollow Body Flutter Kicks x 15 seconds

-Start by doing a push up then renegade row on each arm
-Jump to your feet with the KB's slightly in front of your body
-Hike the KB's through the legs then go right into a squat clean then into a thruster
-That entire sequence is 1 rep

Modifications: use lighter weight or an elevated surface

KB Man Makers

Double Kettlebell Complex: Perform the prescribed reps of each exercise one after the other with no rest in between exercises. Once you finish the last exercise, rest 1-2 minutes. Do 6-8 sets. 

-KB Burpee Deadlift x 5
-KB Front Rack Back Lunges x 5 (each leg)
-KB RDL + Bent Over Row x 5 
-Thrusters x 5 
-KB Double Swings x 10

-Start with 2 kettlebells on the ground about shoulder width apart
-Grabbing the bells, jump back into the high plank position
-Do a push up then jump your feet in between the kettlebells
-Before you stand with the KB's make sure your back is straight and lats engaged
-Stand with your chest and hips rising at the same time
-Squeeze your glutes at the top then lower back down with control and repeat

Modifications: use lighter weight and or use an elevated surface. You can also take the push up out of it all together

KB Burpee Deadlift

-Start of with the kettlebells in the front rack position. Keep elbows close to the body
-Keep your chest tall and core braced
-Take a big step back dropping your back knee towards the floor until both legs are bent at 90 degrees or slightly below
-Drive through the heel of the front foot to stand up to the starting position 
-Repeat on the opposite side

Modifications: use lighter weight or shorten the range of motion on the lunges

KB Front Rack Back Lunges

-Start standing with a kettlebell in each hand
-Slowly lower the kettlebells with a slight bend in your knees, hinging at the hips, keeping your back straight, and spine neutral 
-Lower the kettlebells until your feel a slight stretch in your hamstrings
-Row the kettlebells up toward your hips, squeezing your lats
-Lower the kettlebells with control
-Drive your hips forward using your hamstrings to power back to standing squeezing your glutes at the top of the rep

Modifications: use lighter weight and or shorten the range of motion on the RDL

KB RDL + Bent Over Row

-Stand with your feet shoulder width apart holding two kettlebells in the front rack position. Keep your elbows tight to the body throughout
-Brace your core, push your hips back as you lower down into a squat
-Lower to 90 degrees or slightly below driving your knees outward and keeping your chest tall
-Drive through your heels to stand tall explosively press the kettlebells overhead
-Maintain good alignment at the top of the press
-Lower back down to the front rack position and repeat

Modifications: use lighter weight and or shorten the range of motion on the squat portion

KB Thruster

-Start with two kettlebells on the ground 10-12 inches in front of you
-Grab the kettlebells, pull your lats down and back and engage your hamstrings as you tip the kettlebell towards you
-Hike the kettlebells between your legs as if you were hiking a football to start your first rep
-Drive your hips forward propelling the kettlebell to around chest height or eye level. Do not over extend your hips
-Allow the kettlebells to swing down and back between your legs keeping the kettlebells high up to the crouch. If you let the kettlebells swing too low, it will pull you out of position
-Keep lats engaged, back straight, and spine neutral throughout
-Be explosive when extending the hips to propel the bell up

Modifications: use lighter weight

KB Double swings

Double Kettlebell Complex

Core Finisher: Perform the prescribed reps of each exercise one after the other with no rest in between. Once you finish the last exercise, rest 60-90 seconds. Repeat for 3-4 sets. 

-KB Russian Twist
-KB Hollow Body Flutter Kicks x 15 seconds

-From a seated position, a single kettlebell at your side
-Lean back slightly to engage your core
-Lift the kettlebell across your body and back keeping tension through the core

Modifications: use lighter weight

KB Russian Twist

-Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground and upper back slightly off the ground
-Arms extended up holding a kettlebell at eye level
-Lift your legs off the floor slightly, bracing your core
-Alternately lifting one leg and lower the other back and forth while maintaining  a perfect hollow body position
-Keep the lower back pinned to the ground

Modifications: use lighter weight of just bodyweight

Kettlebell Workout: Full Body

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