Name: Playbook - Jesse Rey - TB Cardio Circuit , Row + KB
Uploaded: 2022-11-10T00:03:12.805Z
Duration: 30 min
Description: TB Cardio Circuit , Row + KB

This circuit uses rowing as its base with other kettlebell resistance exercises to provide a fun total body burn with an upperbody focus. 

You can reduce total reps to modify this for beginners.

This is a total body cardiovascular circuit that will pump the shoulders and Abs and make you sweat 👍🏽

4 exercises back to back
Rower
American KB Swing 
KB Mountain Climber 
1 arm sit-ups 

All back to back. Rest and repeat

Beginners can do 3 rounds or half the reps.

This should feel 60% upperbody and 40% legs 

I demonstrate 2 variations:
Short strokes vs long strokes 

Start with small strokes until you build a good rhythm and progress to long strokes and increase power output.

There’s a resistance adjustment at the side if necessary

Rowing Erg

This exercises takes the KB swing a step further as you will pull the KB overhead with your back and shoulders. Because of the overhead aspect and the extra force that will give the kettle bell as it swings back down makes this exercise more dangerous. Please use a light weight that you can go through the movement effortlessly and build from that.
Super tight core!  

You can always regress back to a regular swing that goes just to chest level.

Overhead KB Swing

- 30 reps is per side 
Start in a plank position, standing tall over the shoulders and toes pointed, abs engaged. With the narrow position on the ball you should feel more engagement in the rib cage .
- Drive your knees towards your chest one at a time back and forth
- focus on your breathing and leaning forward

Mountain Climbers,KB Balance

👉🏼alternate every 5-10 reps up to you.
👉🏼Recommend a light KB for this (8-15lbs)
👉🏼If you use a DB it will feel more strenuous on your shoulder. 

Go through the sit-up trying to stay square and not rotating too much. Ground the feet and give yourself space so you can sit up tall.

TB Cardio Circuit , Row + KB

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