Name: Playbook - Hannah Stebnicki - Full-Body KB Workout
Uploaded: 2024-01-17T21:30:38.348Z
Duration: 22 min
Description: Full-Body KB Workout

This full-body kettlebell workout is perfect for one of those days where you are running low on time but want to get a full rounded workout into your day.

All you need is a kettlebell and some perseverance!

Perform each movement consecutively with as little break in between as possible.

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Circuit 1 ( heart rate elevation )

Get through all exercises preforming the allotted reps and time as much as possible. Try to rest as little as possible between movements and give yourself 3mins of rest to rest after you complete the whole circuit before moving on to next circuit.

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up
- Curl KB up to shoulder height
- press up above head with both arms
- revers movement and repeat

KB goblet squat curl to press

Hollow hold

Circuit 2 ( Full-Burn )

Perform both right and left side rows followed by kb swings. Rest as needed after kb swings try to limit rest two no more than 90secs

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

KB single arm row

Left Kettlebell single arm row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Water break

Circuit 3

Perform both sides of the kb clean presses followed by at least 30 secs plank and take a minute break if necessary before repeating each set

- kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
- Work both sides

KB clean press

Left KB clean press

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Full-Body KB Workout

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