Name: Playbook - Coach Andy - Kettlebell Lower body sweat
Uploaded: 2022-06-19T17:45:18.940Z
Duration: 45 min
Description: Kettlebell Lower body sweat

1. With a tight grip, hold a kettlebell in each hand at your side while standing upright.

2. Starting with your favoured side, begin to perform your first reverse lunge, stepping your leg behind, aiming to make your back knee touch the ground, while keeping the movement very controlled.

3. Inhale and then exhale as you drive back into the starting position, pushing from your front heel to ensure the correct muscles are working.

4. Reset and repeat, alternating to your opposite leg, maintaining the same control and technique.

Kb reverse lunge

Holding the kettlebell in front of your chest, start in a standing position. Take your feet out sideways so that they are wider than shoulder width and toes turned out slightly. Hold the kettlebell in both hands. Then bend your left knee and push your hips backward, to lower yourself down over your left foot. Your right leg should remain as straight as possible. Keep your heels down on the floor. From here, straighten your left leg to stand up and return to the center position. Then bend your right knee to squat over to your right-hand side with your left leg straight. Keep your back straight and shoulders back at all times, bend forward from your hips.

Kettle bell Side lunge

Keeping your core tight, come into a squat and extend your arms out forward. Be sure to keep your heels down and your chest tall (avoid rounding your back). Pull the kettlebell back in toward your chest and bend forward with a straight back. Slowly lift your back to an upright position, squeezing your glutes as you do so. This counts as one rep.

KB pulse squat into RDL

Take one kettlebell and hold it on either side of the handle at chest-height. Start with your feet together, and then step your right foot out and sink down toward the ground in one swift movement. Bring your left leg up off the ground in front of the right leg and repeat the same motion for the allotted amount of reps. Complete this motion in reverse to complete at full forward and backwards set. 

8 forward lunges 
8 backward reverse lunges 

Total of 16 lunges per set

Kettlebell Lower body sweat

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