Name: Playbook - JTM FIT - 11/17: Kettlebell Full Body + Mobility
Uploaded: 2024-02-19T11:49:17.384Z
Duration: 65 min
Description: 11/17: Kettlebell Full Body + Mobility

Yeah. I love this type of workout. Endurance at the maximum.

Xavi

Burnt up a storm with that one. Killah workout

Angelo

Preet

Drew

Carlos

Warm Up: Perform each exercise one after the other with no rest in between exercises. Do 1 set.

- Row x 2 minutes
- Lateral Band Walk x 20 (each Side)
- Push Up Spider Lunge T Frame x 6 (each side)
- Bodyweight Squat Press x 20
- KB Hike to Swing x 8

Strength Complex: Perform the prescribed sets and reps of the exercise below before moving onto the circuit. Rest 2-3 minute in between sets. Lift as heavy as possible while maintaining excellent technique!

- KB Beast Makers 3 x 3 

Kettlebell Upper Body Circuit: Perform the prescribed reps of each exercise one after the other will as little rest as possible in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3 sets. Go as heavy as possible while being able to maintain excellent technique!

-KB Kneeling Split Stance S. Arm Shoulder Press x 10 (each arm)
-KB Bent Over Rows x 10
-KB S. Arm Floor Press (alt arms) x 10 (each arm)
-KB Split Stance S. Arm Rows x 10 (each arm) -KB Close Grip Hollow Floor Press x 10
-KB Renegade Rows x 10 (each arm)

Mobility / Core: Perform each exercise for 30 seconds followed by 10 seconds rest. Do 3 sets.

- Candle Stick Reach
- KB V Ups w/ 2 Second Hold

Cool Down: Perform each stretch one after the other with no rest in between. Do 1 set.

- Couch Stretch x 60 seconds (each side)
- Band S. Arm Lat Stretch x 60 seconds (each side)
- Band S. Leg Hamstring Stretch x 60 seconds (each side)

Perform each exercise one after the other with no rest in between exercises. Do 1 set.

- Row x 2 minutes
- Lateral Band Walk x 20 (each Side)
- Push Up Spider Lunge T Frame x 6 (each side)
- Bodyweight Squat Press x 20
- KB Hike to Swing x 8

- Start with the tower handle in both hands, knees bent, and good posture
- Push against the foot pedals and extend your legs while rowing your hands to your sternum
- Straighten your arms, then bend your knees returning to tbt starting position
- Maintain good posture throughout and remember to really drive with those legs!

Modifications: you can use any other form of cardio. Running, assault bike, jump rope, high knees, jumping jacks, ect.

Row (Erg)

- Use a medium resistance band
- Position a band around your legs just above your knees
- Take controlled lateral steps with only a slight bend of the knees
- Keep your hips squared, toes pointed forward, and keep good posture
- Make sure to lift your feet up on each step. Never drag your feet

Modifications: use a lighter band

Lateral Band Walk

- Start in the high plank position. Shoulders over the wrists, core braced and feet about hip width
- Lower down into the push up keeping your elbows tight to your body
- Brace your core and press yourself back up to the high plank
- Bring one foot close and to the outside of the hand
- Post on one arm while opening up your chest and bringing the other arm back as far as you can
- Return to the high plank position, do a push up, then do a spider lunge T frame on the other side
- Continue to alternate sides

Modifications: shorten the range of motion on the push ups or take out the push ups all together. You can also use an elevate surface

Push Up Spider Lunge T Frame

- Stand with feet shoulder width apart
- Lower into the bottom of a squat pushing your hips back and down and driving your knees out. 
- Lower to 90 degrees or slightly below 
- Drive through your heels to stand up our of the squat pressing your fists up to the overhead position as if you had dumbbells in your hands
- Do not arch your back on the press
-Lower hands back to starting position and repeat

Modification: shorten the range of motion on the squats

Bodyweight Squat Press

- Start with kettlebell on the ground 10-12 inches front of you
- Grab the kettlebell, pull your lats down and back and engage your hamstrings as you tip the kettlebell towards you
- Hike the kettlebell between your legs as if you were hiking a football to start your first rep
- Drive your hips forward propelling the kettlebell to right around eye level. Do not over extend your hips
- Allow the kettlebell to swing down and back between the legs keeping the kettlebell high up in the crouch. If you let the kettlebell swing too low, it will pull you out of position
- Then, place the bell back down on the ground 10-12 inches in front of the body 
- That’s 1 rep
- Keep lats engaged, back straight, and spine neutral throughout 
- Be explosive when extending the hips to propel the bell up

Modifications: use lighter weight

KB Hike to Swing

Warm Up

Perform the prescribed sets and reps of the exercise below before moving onto the circuit. Rest 2-3 minute in between sets. Lift as heavy as possible while maintaining excellent technique!

- KB Beast Makers 3 x 3

- Start off with one push up + renegade rows
- Keep a wide base and core braced to minimize the shifting of your hips during the rows 
- Then, jump to your feet with the bells being about 10-12 inches in front of your body
- Tip the bells towards you, engage your lats and create full body tension
- Hike to bells between your legs keeping the bells high in the crotch
- Explosively extend your hips while simultaneously jumping the bells up with the legs as you pull the bells up keeping the bells tight to your body 
- Smoothly rotate the bells around your wrists into the front rack to complete one power clean
- Pause for a second, then perform one thruster lowering down slightly below 90 degrees keeping your chest nice and tall and heels down
- Explosively drive up out of the bottom of the squat right into the overhead press keeping your core braced as you extend your arms overhead 
- Lower the bells back down to the front rack
-Then, perform 1 front rack back lunge on each leg making sure to lightly touch your back knee to the floor to entire full range of motion 
- Slightly cast the bells away from you as you hinge at the hips to go into the hike position then lowering the bells back to the floor with control 
- That entire sequence = 1 rep 

Modifications: use lighter weight and or shorten the range of motion on the the exercises as needed. You can also just step back when going into the push up renegade rows and step back in to go into your power clean as opposed to jumping out and jumping back

KB Beast Maker

Kettlebell Strength Complex

Perform the prescribed reps of each exercise one after the other will as little rest as possible in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3 sets. Go as heavy as possible while being able to maintain excellent technique!

-KB Kneeling Split Stance S. Arm Shoulder Press x 10 (each arm)
-KB Bent Over Rows x 10
-KB S. Arm Floor Press (alt arms) x 10 (each arm)
-KB Split Stance S. Arm Rows x 10 (each arm) -KB Close Grip Hollow Floor Press x 10
-KB Renegade Rows x 10 (each arm)

- Start in the kneeling split stance position with one kettlebell in the front rack position 
- Brace your core and squeeze your glutes 
- Press the kettlebell up overhead. Do not arch your back when pressing. Lock that core in and keep your ribs pulled down!
- Slowly lower the kettlebell back down to front rack with control and repeat 

Modifications: use lighter weight

KB Kneeling Split Stance S. Arm Shoulder Press

- Stand with feet under your hips
- Lower down until you feel a stretch in the hamstrings
- Make sure your back is flat and spine is neutral before you start rowing
- Row the kettlebells towards your hips keeping your elbows tight to your body
- Squeeze your lats then lower back to the starting position with control and repeat

Modifications: use lighter weight or do bench supported rows instead

KB Bent Over Rows

- Lay on the floor holding a kettlebell in each hand
-Lower one arm while the other arm stays totally locked out 
- Lower until your Tricep/elbow lightly touches the floor then press back up squeezing your chest at the top 
-Then, lower the other kettlebell in the same fashion and press back up
-Continue to alternate sides 

Modifications: use lighter weight

KB S. Arm Floor Press (alt arms)

- Start in a split stance. The back foot should be flat on the floor. Front leg bent
- Keeping a flat back, row the kettlebell towards your hip keeping your elbow tight to your body
- Lower back down with control and repeat 

Modifications: use lighter weight

KB Split Stance S. Arm Rows

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground and upper back slightly off the ground
- Hold the kettlebell by the base with your arms at full extension 
- Slowly lower the kettlebell until the back of your arms lightly touch the floor maintaining a perfect hollow position throughout and keeping your elbows tight to your body
- Press the kettlebell back up to the starting position squeezing the chest at the top of each rep

Modifications: use lighter weight and or bend knees in the hollow position

KB Hollow Close Grip Press

- Begin in push up position on the kettlebells with shoulders over the wrists, core engaged and feet a little more than shoulder width
- Row each kettlebell toward your hips squeezing your lats on each row
- Keep hips as square with the floor as possible throughout

Modifications: use lighter weight and or use an elevated surface

KB Renegade Rows

Kettlebell Upper Body Circuit

Perform each exercise for 30 seconds followed by 10 seconds rest. Do 3 sets.

- Candle Stick Reach
- KB V Ups w/ 2 Second Hold

- Roll backward raising your legs until you reach 90 degrees
- At the top raise your hips off the ground, driving your feet up toward the ceiling
- Roll forward into center splits and reach your hands forward, stretching your hamstrings 
- Then repeat

Modifications: when rolling back, keep your knees bent instead of straightening them and pointing toes to the ceiling

Candle Stick Reach

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground holding a single kettlebell in your hands
- Raise your legs and your upper body off the floor, reaching the kettlebell toward your toes. If you can’t reach your toes just reach as far as you can 
- Lower yourself back to starting position with control and hold this extended hollow body position for 2 seconds before starting your next rep 

Modifications: use lighter weight or just use your bodyweight

KB V Up w/2 Second Hold

Mobility / Core

Perform each stretch one after the other with no rest in between. Do 1 set.

- Couch Stretch x 60 seconds (each side)
- Band S. Arm Lat Stretch x 60 seconds (each side)
- Band S. Leg Hamstring Stretch x 60 seconds (each side)

- Starting in a kneeling position, place one leg against a wall/box/bench so the toes are pointing to the sky
- Draw the opposite leg into a low lunge position, knee bent to 90 degrees, foot firmly on the floor
- Raise your torso up, the more upright you are, the deeper the stretch will be (Only come up as far as you feel comfortable)

Couch Stretch

- Use a medium to heavy resistance band
- Attach a band high on the rack
- Grip the band with one arm and take a few steps back 
- Hinge forward at the hips, arm extended forward, use the tension on the band to stretch your lat
- Externally rotate your shoulder and turn your body towards the arm your stretching to intensify the stretch 
 - Repeat on the opposite side

Band S. Arm Lat Stretch

- Use a medium resistance band
- Lying with one leg extended up, band placed around your foot and held in each hand
- Gently pull the band toward your body, while keeping your lower back pinned to the floor. 
- Having a slight bend of the knee is ok
- Repeat on the opposite side

Band S. Leg Hamstring Stretch

Cool Down

11/17: Kettlebell Full Body + Mobility

4/28: REST DAY

4/27: Cardio / Mobility

Elnaz

4/26: Kettlebell Leg Day

Monic

The drop 10 seconds in working time each set was nice. Allowed me to up weight without burning out. 💪🏼

Tyler

4/25: Dumbbell Upper Body Push / Pull

4/24: Cardio / Core / Calves

bonnet

Christopher

4/23: Kettlebell Legs / Shoulders / Core

It was great to be back after a 2 week hiatus. Training through an injury at the moment so couldn't push as hard as I normally would've liked.

Good week, good life. To the day, let's go!

4/22: Upper Body Push / Pull

4/21: REST DAY

4/20: Cardio / Mobility

Timo

Daniel

4/19: Kettlebell Leg Day

Fred

Good workout. Every once in awhile I notice the workout reads a little differently on the first page then what is actually written in the demos portion. When those differences happen would it be best to preform the workout how it’s written or how it’s written once you hit the “start workout” portion?

Braden Torrez

4/18: Dumbbell Upper Body Push / Pull

4/17: Cardio / Core / Calves

Volodymyr Ostrovyk

Taylor

4/16: Legs / Shoulders / Core

Very hard! AMRAP finisher 4 rounds. Chest is 🔥

4/15: Dumbbell Upper Body Push / Pull

4/14: REST DAY

Less time, a little bit of warm up, 4 sets of 1min on - 1min off with burpees as fast as i can and finally 1 set of that strength one

4/13: Cardio / Mobility

Leg day, challenging day, fun day, gains day...

This was too good. I’m gonna go cry in the corner now 🔥🔥🔥💪🤢

Trina

4/12: Kettlebell Leg Day

Theresa

Brooke

4/11: Dumbbell Upper Body Push / Pull

4/10: Cardio / Core / Calves

Brutal workout: intensity, volume, relatively low time to rest...

4/9: Kettlebell Legs / Shoulders / Core

Almost two weeks 🤧 But this felt good 💪🏻

4/8: Dumbbell Upper Body Push / Pull

4/7: REST DAY

Karan

With bands to modify my vacation week and adapt them to each exercise.

4/5: Kettlebell Leg Day

Mike

4/4: Dumbbell Upper Body Push / Pull

German

Lisa

4/3: Cardio / Core / Calves

4/2: Kettlebell Legs / Shoulders / Core

Not as strong today as still not 100% but got the job done and happy with what I did

Roxane

4/1: Dumbbell Upper Body Push / Pull

3/31: REST DAY

3/30: Cardio / Core / Mobility

I love kb legs it always seems so simple and absolutely destroys me!

Lindsey

David Campos

3/29: Kettlebell Leg Day

Jadell

3/28: Upper Body Supersets

3/27: Cardio / Core / Mobility

The tabatas were insane!
Loved this one 🔥

Feeling a mad burn with that bicep/tricep finisher.

3/26: Dumbbell Upper Body Push / Pull

3/25: Full Body

Chris Kirkland

3/24: REST DAY

I needed those burpees instead of assault. My Heart is live!

3/23: Cardio / Core / Mobility

3/22: Leg Day

Less time to recover, less load to work with. However, challenging at the same time

11/17: Kettlebell Full Body + Mobility

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