Name: Playbook - Dina Juve - Get ready for your little black strapless holiday dresses 💃🏼🖤
Uploaded: 2021-01-18T11:49:29.233Z
Duration: 20 min
Description: Get ready for your little black strapless holiday dresses 💃🏼🖤

Mary

Krystal

Stephanie Carpenter

Let’s do this ♥️✨‼️

Needed:
•1 Kettlebell or Free weight (if you have more great, not required)  
•Timer you can see 
•Mat (some might want two or a mat and a towel)

Tips: 
1. I’m using a 18lb Kettlebell - feel free to use free weights! 
Use a heavier Kettlebell for bigger designed muscles - lighter a Kettlebell for more reps - balance challenge - long, lean, arms 
2. Modify, if needed
3. Add in a Full Body Cardio Workout 

Support: 
I’m here to answer any questions and to help you achieve your personal goals!

Breaks:
If needed, not given: 
I don’t give breaks, take them if you need them! 

xo,
Dina

*start with Kettlebell bell up - grip handles 
*feet wider than hips, squeeze glutes, squeeze abs - protect back - knees can be slightly bent or straight 
*start at face height go around the head - pause center - repeat going around the other side 
*hips can move or you can stabilize them 
*no shrugging the shoulders - if you do, go down on your Kettlebell size (free weight size) 
*if your shoulders are tight - 1/2 circles will be smaller - want to work on mobility - make the 1/2 circles bigger
*don’t hit your head 😉

Alternating Kettlebell Halo 😇

*start with Kettlebell bell down - grip handles 
*feet wider than hips, squeeze glutes, squeeze abs - protect back - knees can be slightly bent or straight 
*start with the arms fully extended down - row up as high as you can without shrugging shoulders - or one shoulder higher than the other - also the weight should feel even on both sides  
*no shrugging the shoulders - if you do, go down on your Kettlebells size (free weight size) 
*row up - pause 🤚🏼 fully extend down - repeat

Front Kettlebell Row 👍🏼

*hold the Kettlebell handles  - Kettlebell down
* hinge at the hips - feet wider than hips, push glutes back - squeeze abs - protect back - slightly bent 
*start with the arms fully extended down - Kettlebell in one hand - row up to ceiling - sliding your hand next to your side body / hip - without shrugging shoulders - extend back down - pass - repeat on the other side 
*row - pass - row - repeat 
* if you have to shrug your shoulders - go down on your Kettlebells size (free weight size) 
*try no to come out of the hinge - use your core 👙

Alternating Kettlebell Rows 👙

*I’m balancing on a 18lb Kettlebell - the smaller the Kettlebell the harder - bigger the Kettlebell - more support 
*Shoulders down 
*Just like a plank - line up shoulders - elbows - wrist (wrist might be slightly bent (it is ok if it doesn’t hurt you... if it does, move to the ball of the Kettlebell or the ground without a Kettlebell (just a normal plank - master this) 
*Do not round or arch your back 
*Squeeze core 
*If balance is a issue, take the leg stance wider 
*Hold tight 😀
**Advanced move: add a push ups**

Kettlebell Planks ⚡️

*double up a mat it it bothers your knees - doing the press from your knees works your arms & core more 
*stand up if, it bothers you to much
*hold the Kettlebell handles at chest level
*knees wider than hips - squeeze abs & glutes to protect back and work core
*hold Kettlebell handles   
*press Kettlebell to the ceiling - straight arms, if possible - do not shrug 🤷🏼‍♀️ shoulders and be mindful of your chin 
*return to chest & repeat

Kneeling Kettlebell Press 💪🏼

*Start off in a plank
*Make sure you can balance with one arm in your plank - I’m balancing on a 18lb Kettlebell - the smaller the Kettlebell the harder - bigger the Kettlebell - more support 
*Shoulders down 
*Just like a plank - line up shoulders - elbows - wrist (wrist might be slightly bent (it is ok if it doesn’t hurt you... if it does, move to the ball of the Kettlebell or the ground without a Kettlebell (just a normal plank - master this) 
*Do not round or arch your back 
*Squeeze core and glutes 🍑
*If balance is a issue, take the leg stance wider 
*Row the Kettlebell to your hip bone - put the bell back to the center of your arms - row on the other side 
* pass row - pass - row - pass - row 👊🏼
*Repeat - go down to your knees, if taking the legs wider didn’t help - still keep abs and glutes tight

One Kettlebell Alternating Renegade Row 🌟

Get ready for your little black strapless holiday dresses 💃🏼🖤

Gina rodriguez

That was WAY harder than it looked!! Thanks

LisaMarie Barrozo

Simplistic yet heart pumping. Can’t wait to see my muscles under ALL this 😳err... skin!

Lena

Full Body Kettlebell Workout ♥️ 4 moves 👊🏼 5 rounds 💃🏼
Sweat💦Tone💪🏼Tighten👙Lift 🍑 Burn 400 Calories!

Mariah

Really liked this workout. Was only able to finish 3 rounds (I did some band exercises before) but it wasn’t so hard that discouraged me. Will look at more of your videos for sure!

Melissa Fleeting

Still sore from working out a couple days ago, this was the perfect amount! Not feeling sore anymore😅

Kettlebell Inner Thigh Gap Workout 👖🔥 3 Kettlebell Exercises to Tighten, Lengthen, and Tone your Legs ‼️ Burn 500 Calories!!

Trev

Love it!! Fast, hard and dynamic 🙌🏽

Juanita  Acevedo

KettlebellBurn = Burn 600 calories fast! No breaks! Full body 💦 Cardio 👙 Weight Training 💪🏼

Fun! I can feel muscles I wasn’t aware of!😅

The perfect little workout squeezed into my super busy day 🤗

Ashley

Perfect 💪🏻 just what I need this morning 🙌🏻

Milashka

Cardio💦, toning💪🏼, lifting🍑, tightening👊🏼!! 

3 rounds for a 15 min workout 
6 rounds for a 30 min workout
Optional: 15 second break

I haven’t sweat that much in a loooong time! Thank you 🙏🏽

Peggy

Good slow burn sweat. I added some more advanced variations , but loved it ! Thank you💕💕💕

Tia Matza-Didden

Get your swing on! 💃🏼
Dina’s 5 FAV Kettlebell Exercises for the week 💪🏼👙 for Quick Results!

I am trying to learn how to use the timer on Playbook – how long is set of reps?   Love the kettlebell!

Elizabeth

My arms are dead!!! Exactly what I needed! 💪

Jessica

4 Standing Full Body Kettlebell Exercises! All about the CORE!!  💦👙💪🏼

Great! So much work in such a short period of time!

Dolores

Another great workout... and yes you will sweat 👍🏼👌🏼

Get ready for your little black strapless holiday dresses 💃🏼🖤

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