Name: Playbook - Chesaney Kooy - Welcome!
Uploaded: 2023-04-04T00:21:31.290Z
Duration: 2 min
Description: Welcome!

Welcome to the Kettlebell and Core training program! 

This is a 6 week program, with 5 workouts per week. Each workout is around 20 minutes long. All you will need is a single kettlebell, and an exercise mat if you would like! Throughout the program, we will work on cardio, strength, and kettlebell technique. We’ve included a component of one of our week 1 workouts as a preview of what you might see. 

Additionally, in our first week, we will be completing 3 baseline workouts that we will re-test later in the program so we can see all of our progress! 

Please don’t hesitate to reach out with any questions :)

5 Rounds (For time):

20 KB Thrusters (total)
20 knee tucks around KB (total)

- Hold a kettlebell in a front rack position
- Push your hips back and lower into a squat
- Quickly return to a standing position 
- As you soon as you fully extend your hips, use the momentum to press the kettlebell overhead
- Lower the kettlebell back to your shoulder, then repeat the movement

Kettlebell thrusters

- Start in a seated position with your hands on the ground behind you, and the kettlebell directly in front of you 
- Bring your knees in towards your chest 
- Extend your legs to one side of the kettlebell 
- Bring your knees back into your chest and then extend your legs to the other side of the kettlebell

Knee Tucks Around KB

KB Program Sneak Preview

Welcome!

Week 1, Day 1

Week 1, Day 2

Kettlebell Swing Tutorial

Week 1, Day 3

Week 1, Day 4

Week 1, Day 5

Week 2, Day 1

Turkish Get-Up Tutorial

Week 2, Day 2

Week 2, Day 3

Week 2, Day 4

Week 2, Day 5

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

Week 3, Day 4

Week 3, Day 5

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

Week 4, Day 4

Week 4, Day 5

Week 5, Day 1

Week 5, Day 2

Week 5, Day 3

Week 5, Day 4

Week 5, Day 5

Week 6, Day 1

Week 6, Day 2

Week 6, Day 3

Week 6, Day 4

Week 6, Day 5

Welcome!

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