Name: Playbook - Fit with Josephine Sander - 30 min. Fullbody KB AMRAP
Uploaded: 2024-04-12T11:40:50.512Z
Duration: 30 min
Description: 30 min. Fullbody KB AMRAP

30 min. AMRAP (så mange runder du kan nå på 30 min.) 

20 kb one arm row
20 goblet squat 
20 kb swings
20 russian twists
20 kb lunges 
20 burpees to squat
20 plank knee to elbow 
20 jump squats

30 min. AMRAP do as many rounds as possible in 30 min.) 

20 kb one arm row
20 goblet squat 
20 kb swings
20 russian twists
20 kb lunges 
20 burpees to squat
20 plank knee to elbow 
20 jump squats

- 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

- 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

KB goblet squat

- 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

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

KB Russian twists

- With a kettlebell in each hand at your sides step forward into a lunge
- Step back up to the starting position
- Repeat back and forth

KB lunges

Jump up with you arms over your head. Go all the Way flat down on you stomach and jump up again, then go directly into a squat.

Burpees to squat

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

30 min. Fullbody KB AMRAP

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