Name: Playbook - Hannah Bower - Kettlebell Lower Body 11.16.20
Uploaded: 2024-03-06T20:30:23.615Z
Duration: 20 min
Description: Kettlebell Lower Body 11.16.20

This was tiring! Who knew a kettlebell could get the work done!

Jackie

A short workout one shouldn‘t underestimate 💥

Carina

This was amazingly challenging!!! Had to modify lunges bc of SPD and still got SOOOOOO sweaty!!! Loving this so much at 32 weeks. Now every day is easy but these workouts motivate me to keep going.

Alexandra

Great workout with the ability to adjust dumbbell weight! Currently 12 weeks and found it to be a great way to work up a sweat! #sweatisgold

Chelsey

First prenatal workout I’ve done so far and it was def work! Feels so good!

Cassie

This was a great, challenging prenatal workout! It pushed me and got my heart rate up. I feel strong and like a got a good workout in for the day!

Brittney

Pascale

Only had a small amount of time but got the first circuit in. Continuing to feel strong through pregnancy.

Emily Jacobs

Only 7 weeks pregnant right now, but the lack of energy is REAL. This was a good way to replenish my energy 😅

Rilee

Mina

37+ weeks!
What a great way to start my day!💪🏋️‍♀️🙌

Amazing workout! Can definitely feel it in my legs

Christina

Payton

Fantastic burner workout! I definitely took it a little easier and didn't do such heavy weight at 26 weeks, but I'm glad to have gotten it in!

Ashley Powell

My back was sore from the other day and this helped loosen it up! Great workout

Cady

Vanessa

Saryn Johnson

Circuit 2. That one minute hold with curls. Good lordt !!! 🔥🔥🔥

Caroline

Sarah

Another sneaky one. So good and tough. The wall sit was killer. #23weeks

Kelly

Hailee Mcquigg

Fernanda

Marianne

Kicked my assss!!! Love quick hard workouts!

Courtney

Such a good quick workout! Got my heart rate up so much and felt strong!!

Elli

Lisa

Hey guys! Here’s a great leg and glute focused day with a few comping movements to help spike your heart rate and get some upper body work in!

Should take 20-30min!

Circuit 1: 4 rounds
1. 10 Kettle swings 
2. 12 Sumo pulses
3. 6 Single arm stationary lunge

Movement is initiated in the hips! Through a “snapping” motion.

Pelvis forcefully transitions into a posterior pelvic tilt. This swings the weight,
NOT YOUR ARMS

Engaged core. Neutral spine. You shouldn’t be feeling pressure in your lower back. If you are adjust your form and lower weight!

This movement should spike your HR and hit the Glutes when done right!

Kettle bell swings

Don’t completely stand up at the end of rep! Maintain tension.

Slight forward lean 

Feel your Glutes engage as you stand

Sumo Pulses

Holding weight on one wide is an anti rotation movement. It engages your core! Make sure you aren’t tilting to one side!

Knee tracks over ankle!

Single arm stationary lunge

Circuit 1

Circuit 2: 4-5 rounds

1. 10 Lunge to press & raise
2. 10 stiff dead’s
3. 1 min Wall sit + bicep curl & hold

Make sure as you stand knee doesn’t cave in

As you press don’t allow an arch in your back. Exhale and engage core

6 reps each leg! Can do delt raise on other leg!

Lunge to press & delt raise

Neutral spine and neck 

Engaged core

Weight is about 2inches from shins

Stiff Dead

Perform 10 bicep curls in a wall sit then hold for the remaining minute

Wall sit + curl + hold

Circuit 2

Kettlebell Lower Body 11.16.20

Alisha

Taylor

Harder than it looks.  Last set is a cardio crusher and clam shells are ouch, but so good for someone that sits all day!

Danielle

Dumbbell Lower Body 12.2.22

Me and my boyfriend were absolutely wrecked after this… in the best way 💥

Jennifer

I skipped the burpee box squat jumps. Works calls… Also, my legs are SORE from the first part of the workout.  I am thinking ahead to my alpine adventure this weekend and don’t want to be totally dead to hike!

Katie

One of the toughest I did the last time! 🥵💪🏼

Dumbbell Lower Body 11.14.22

I used very little weight and focused on range of motion with this one... 🥵🔥🔥

Melissa

Autumn

Dumbbell/Band Quad and Calf 11.10.22

Quick butt stuff is the kind I prefer 🙌🏻🤘🏻❤️

Ange

Felt so good! Glutes on fire!!!
🔥🔥🔥🔥

Sumaiya

Karen

Gym Hamstring and Glute 11.8.22

Sally

Amber

15 months postpartum and finally starting to challenge myself again. Surprised I could do the single jumps at the end.

Dana

Gym Glutes 10.18.22

LOVE the different style of exercises you have.

Jess

I feel proud of myself.. after a long season of postpartum ick. Thank you

Kara

Rachel Macias

Gym Lower Body 10.10.22

This is such a fun and solid workout. Definitely one of my favorites I will keep repeating

I only made it to 5 on the optional 🥵.  Killer 🔥🫶

Send help!! Dang this got me out of breath!! 🫣🤭

Nikki Ouk

Gym Lower Body 10.3.22

Woot woot! Leg day done!🔥🔥🔥🔥
So freaking good.
Sumos were 15lbs on bb.
And modified Copenhagen got more controlled 🙌🙌🙌

Emily Storm

Applied the concept of progressive overload that was talked about in the last mindset video and wooooo this leg day burned even more than the last time I tried it 🔥🔥🔥

Mela

Gym Lower Body 9.20.22

Felt great! Super quad and glute pump, Definetly going to feel it in the morning. I’ve been having an issue that’s started in the last few days, I’m 22 weeks pregnant and I’ve started leaking pee 🤦🏽‍♀️ would Hannah’s core guide help with this?

Maria

Gym Quad & Glutes 9.12.22

This is one of my favorites to get a solid quad pump! Added burnout sets to the last set of exercises for that burn 🔥

First workout post PT test (scored a 93.1 🥹) Did a portion of this workout and threw some other exercises in with cardio after. Loved it!

I need more squats in my life.  This was a perfect way to ease back in 💛🫶

Kettlebell Lower Body 11.16.20

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