Name: Playbook - Hannah Bower - Kettlebell Lower Body 5.6.21
Uploaded: 2024-03-06T20:30:23.496Z
Duration: 45 min
Description: Kettlebell Lower Body 5.6.21

Not to underestimate after the 1st round 😆💪🏼💦

Carina

Jessi

That was rude how hard that got when you lift heavy! That one snuck up on me 🆘 one of my favorites

Amie

Jenna

Kicked my butt! My headphones died near the end of the first core circuit and its my first day back on the tail end of a cold I got last weekend so while I limited myself to an hour, I still burned like 500 calories and my avg heart rate was 170 so calling it a win!

Morgan

Well, my new challenge/goal is to be able to do level 1 of the mobility side lunges! At a level 1.5 - 2 currently

Great for hotel gyms or somewhere with limited space/equipment!

Alyssa

Such a good one.  Those stability lunges are 🔥🔥🔥🔥

Michelle

Mina

Sometimes I forgot how workouts like these are just as amazing as working with heavy weights🥵❤️ love it, it gave me the opportunity to train from the comfort of my own home and getting as good of a sweat as I do at the gym. Seriously, whenever I try to choose my favorite style of workouts, I get proven wrong because I love them all! You are an amazing writer!!

Heba

Honestly such a great combo. The mobility side lunges are my faves.  They’re challenging but not impossible and make me feel strong!  Using and building muscles I never knew I had! 🙌🏻💪🏼💗

definitely going to feel this one over the next few days. holy cow!!! finished with leg extensions & leg curls cause why not!? lol muscles were definitely fatigued (but in a good way!)

Saryn Johnson

Rebecca

Alicia Compton

100 flights of stairs in 20 mins followed by this! Happy Monday Hannah and Michael!

Alexandra

My legs are on fire 🔥 Loved this full leg day workout !

Tori

Just what I needed after a long day of mom-ing. So good! Thank you 😊

Frankie

This was the first workout I’ve done on the app and I loved it! The app is easy to use and I really enjoyed the workout - it was more challenging than I anticipated, which I loved! Looking forward to doing more!!

Madison

This morning I felt way more confident and enjoyed the workout!

Rylie

Rylee

Love love love all the reminders to suck belly in and keep tight while doing all moves in this workout!

It was motivating and it really challenged me I like the instructions too

Shelby

Katlynn

Megan

Morissa Tarasevic

It took me a little longer than I expected but overall a great workout!! I’m loving your app! I usually struggle with creating workouts and trying new things as apposed to sticking to my regular exercises. This app takes all the stress away for me! Thank you so much for all of your hard work and for consistently adding new workouts!!

Victoria

Were the snatches from the IG post supposed to be a part of this workout too?

Aubrey

Best kind of dead!!!! I love the modifications you provide. I always finish feeling amazed at what my body is capable of. Thank you for giving me a format that helps me feel proud!

Tuesday

Kaylee

Love this one!! Great core exercises for someone with pelvic floor issues and trying to strengthen.

Hannah

Oh sweet Neptune this was a wicked workout LOVED IT!!!

This!!! This was so good! My goal is now to be able to do the hardest version of the side lunge mobility one!

Brooke

Omg those side lunges are way harder than they look and activate all the right areas!!!  Love the slow and controlled movements too! 🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

All you will need is a kettlebell, although dumbbells can be used as substitutions.

Do not be intimidated by this one! 

There is plenty of modifications.

Hardest: side lunge low enough where you can lower your butt to the ground. Using you’re core, inner thighs, and hip flexors press back into the lunge.

Medium: a regular side lunge ( do not go to the floor) placing the weight either by your shoulder or down low.

Easy: regular body weight side lunge (do not go to the floor)

Mobility side lunges

Banded side walks

Get into a sumo squat (feet wider than hip width and toes facing slightly outward).

Lower the hips into a sumo squat and pulse, always keep the core engaged and knees pointing outward.

Sumo squat pulses

Deadlift to front squat

Reverse lunge

Kettlebell leg circuit

You’ll finish this workout with a core circuit!

You’ll go through this once (or if you like it as many times as you want).

Each movement is for 1 minute. On movements with two sides, switch at the 30 second mark. 

Enjoy! 

Modify as YOU need to.

Keys to this movement,

Keep the chest tall and enhanced. This movement should be driven by enhancing your core and hip flexors. 

The goal is to move the legs without wiggles in the chest.

If both legs is too much and you see coning and bread-loafing, then do one leg at a time.

Supported leg lifts

Remember: glute bridges are a core movement.

This core circuit is a minute for each movement, so at the 30 second mark switch to your other arm.

Engage your core and TVA while squeezing your glutes so that when you press the kettlebell you’re abdomen and chest do not move or twist side to side.

Glute bridge chest press

Russian Twists

The key to this movement is keeping the hips still and from twisting up.

Go onto your knees if you notice any coning or bread loafing.

Plank side reaches

Core circuit

Kettlebell Lower Body 5.6.21

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

Brittany

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 🔥🫶

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 💛🫶

Gym Quads & Glutes 8.22.22

Molly

Can’t go wrong with 2 lower body workouts in one week 😜

Nikki Ouk

Holy sh!t balls! That was intense! 🔥🔥🔥 I really pushed myself on this workout. 🦵💪

Maggie

Gym Hanstrings, Glutes, Quads 8.1.22

My legs and glutes are insanely sore already and i just did the workout this morning!

Stephanie

Oops. Did 3 sets of the hamstring series. Ouch!!

Gym Hamstring and Glutes 7.18.22

My pregnant belly was definetly getting in the way of the leg press but got it done and felt so good to have that glute burn 🔥

Added some squats in too! Such a good compound, heavy leg day!

Lindsey

definitely will be feeling this tomorrow! when you said heavy- i went heavyyyyy. pr’d on leg press

Gym Glutes 7.5.22

I really liked this one! I already did a workout this morning, but just felt  like I needed more so I did this one too!

Tiana

Aissa Trevino

Bands Lower Body 2.14.22

It was good the workouts at the end were harder which I liked, got my heart up

This one was quick but insanely challenging!! Loved it

Jessica

Bands Inner Thighs 2.16.22

I absolutely love this one! The lungs to curtsy lunch is way tougher than expected and I didn’t think I’d sweat as much as I did! 🔥

Lacy

Minimal Equipment Glutes & Core 2.26.22

went heavy for this one and am hoping to feel it tomorrow 😅😬

I’m gonna have a BOOTYful summer that’s for sure!

Casey

Scaled this for two months PP and loved it!

Hunter

Gym Lower Body 12.6.21

Janine Ducharme

Saving this one as a favorite for sure! I felt really proud because I have been able to use higher weights for dbs!! Thank you ❤️

Caitlin

Dumbbell Lower Body + Core 11.18.21

Stacy Giles

This took soooo long. I worked for almost an hour and still only got through 2 rounds of the leg challenge. Awesome combo of workouts but ALOT.

tiring!!!  I don't know if I'm tired today or if the training is hard.  will do it again!!

Kiki

Bench Lower Body 11.16.21

ended up SS hamstring curls and step ups.  That was a nice burner!  This glute bridge step outs get me every time!  Ready for tomorrow’s workout 💪🏽

Cleo

HARD AF.  Especially with form in mind.  I definitely did not hit 12 reps on the glute bridge step outs!

Quick and effective! Perfect Saturday morning workout when you want to get a quick lift in but have things to do at home!

Barbell Glute 11.2.21

Glutes are jello!
Those kickbacks got me real good

Fire circuit! The burn was so good, definitely will do this again!

Becky

Gym Heavy Glute  8.26.21

I grabbed kilos by mistake and lifted more than I ever have before! Can you add a video of the Copenhagen substitutions?.. I can't do those yet..

Nickie

Walking lunges got me good! That was so tough! This was a good quick burn 🥲🥲🥲❤️❤️

Gym Lower Body and Core 8.16.21

Played with some of the exercises and added others that brought me joy after not lifting for awhile! :)

That first superset had me dead for the rest of the workout 🥴😂

Rachel S.

Barbell + Plate Lower Body 7.20.21

This circuit is as brutal but so good! Legs will be on fire!

Jennifer Boardman

This was killer! That lunge complex really did me in. I’m sure I’ll be feeling that for a few days at LEAST 🫠

Kettlebell Quad and Glute  7.9.21

Catherine

This is one of the most challenging leg workouts I’ve done in a very long time lol after those seated/box dead lifts I wasn’t sure I could finish! But pushed through anyway! Thank you for this wonderful creation!!!!

Amazing! Loved the core finisher! Had to modify the razor curls but did most of this!

Jillian

Gym Hamstrings & Glutes 6.25.21

Fastest and most efficient workout I’ve done! Definitely going to feel it tomorrow. Perfect when you’re on a time crunch

Puja

Sarah

Went for four rounds and whoooo boyyyyy 🥵🥵

Bodyweight Lower Body 6.7.21

Laura

Quick workout I needed before getting ready for work.

Bekah

15 Minute Live Booty Burner 5.28.21

A great challenge! I passed on the candle stick jumps but did work on my pistol squat progress 💪🏻💪🏻

You make those candle sticks look easy!!!!!!! I can’t wait to practice them more and get more efficient. Definitely working on core engagement with those dead bugs as well. I found using weights makes my back arch so I went without. Also absolutely love the flute pulses with hollow body. They burn so good!

So good! Training for a sprint triathlon 7 months postpartum! Feeling great thanks to you!!

McKenna

Gym Glutes 5.15.21

Great! I did each move with a rest of 35 seconds between moves, coming back to the top and repeated the sequence two more times. Is this the right way to follow the instructions?

Harder than it looks! Managed 4 rounds in 28 minutes x

Kettlebell Lower Body 5.6.21

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