Name: Playbook - Josh Bailey - W4/D1 Full Body Kettlebell Circuit
Uploaded: 2021-06-18T01:26:10.286Z
Duration: 45 min
Description: W4/D1 Full Body Kettlebell Circuit

Darryl

Favorite workout of the program! Feeling the burn everywhere!

Jordan Carreto

Hap-py Mon-day!!! The 🔥🔥💦💦 continues!!!😀

Amy A. Gentry

Gibbs

Gerald Gray 

Mike

Joshua

It was killer! Favorite cardio exercise of the week.

Melvin Woodard

Lateral Kettlebell Swings

-Stand  with your body positioned in a straight line from the top of your head, down your spine, and into your tailbone.

-Place your hands behind your head, elbows out.
Inhale as you cross your left leg over your right resting your left ankle your right knee.

-Exhale as you contract your abdominal muscles and slowly raise your upper body off the mat (similar to a basic crunch).

-Slowly twist your torso to your left as you squeeze your abs, bringing your right elbow to your left knee until they touch.

-Inhale as you slowly lower your upper body back down to the mat.

In & Out Squat to Standing Cross Crunch

-Grab a kettlebell or dumbbell and hold it at chest level

-Set your feet in a squat stance, so that the heels are at hip width or slightly wider.

-Inhale and brace your core
To squat, sit the hips down over the heels, making sure to pull your groin down between the thighs.

-As you descend, be sure to support the weight so that it stays above your chest line.

-At the bottom of the squat, you should be able to contract your back muscles to raise your chest high with the weight at that level.

-When standing up, you need to actively lift the chest and the weight so that they both stay slightly higher than chest height. It is imperative that the hips do not shoot backwards.

-Exhale at the top of the movement

Single Arm KB Row to Goblet Squat

-Start in a plank position, your hands slightly wider than shoulder-distance apart, but directly under your shoulders. Your body should form a straight line from heels to head.

-Tighten your core and begin bending your elbows, so they angle backward at 45-degrees from your body as you lower your chest toward the floor. Inhale as you move through the lowering phase of the exercise.

-Pick up your right foot and draw your right knee up and out, so your right knee reaches your elbow just as your chest hovers about an inch or two from the mat.

-Reverse the movement, extending your elbows to press up to the plank position as you simultaneously extend your knee and return your right foot to the floor. Exhale as you press yourself back to the starting position.
Repeat to the opposite side, this time bringing your left knee to your left elbow.
When you complete a full set (aim for at least 8-10 pushups, alternating sides), place your knees on the ground and kneel before you move to standing.

Spider-Man Push Ups

-Stand with your feet slightly further than shoulder-width apart. Push your hips back and slightly bend your knees.

-Start by swinging your right hand backward between your legs. 

-Snap your hips forward by forcefully squeezing your glutes and lifting your chest.

-Stand upright, with your hands at your hips.

-Take a large step backward with your left foot.

-Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.

Alternating Single Arm Kettlebell Swing to Reverse Lunges

-Stand with your feet shoulder-width apart and your arms by your sides. 

-Lower into a squat position and place your hands on the floor. 

-Jump or step your legs forward to return to a squat position. Return to the standing position.

Squat Thrusts to Break-dancers

-Push your hips back and drop into a squat position, making sure that your thighs remain parallel with the floor. 

-Push through your heels as you move back up into a standing position. 
-
-Perform 8-10 repetitions on each side.

-Bend your knee and move your feet over the bar, transferring your bodyweight to the opposite side.

- Now that you already have the weight over the feet that crossed the bar, bend the knee of the opposite leg and close your legs. 

-Repeat the movement.

Single Arm KB Squat to Lateral Jumps

-Start off laying with your back flat on the floor, arms at your side and feet extended out straight in front of you. 

- Slowly lift each of your knees up off of the floor separate  and pull them towards your chest. 
 Feel a stretch in your abdominals then return your knees back to the starting position.

Alternating Lying Knee Ups

Full Body Kettlebell Circuit

W4/D1 Full Body Kettlebell Circuit

Sitting here thinking oh this is easy until I realized these are one rep of all then rest. Yeah it got real after that. 👍🏾👍🏾👍🏾👍🏾

Jeremy Gayles

Meshack Ogochi

SETH

W1/D1 Full Body & Core

Davis Perkins

OMG
I’m destroyed. 👏🏻👏🏻👏🏻

Fernando

Owen

W1/D2 Bodyweight Scorcher

Darrell Benson

Excelente and exhausted 👏🏻👏🏻👏🏻👏🏻

W1/D3 Sweat Buckets & Core

Definitely tough to get the coordination down packed but a great workout none 💪

Awesome workout. Looks easy but def will kick your ass lol

Tolu

W1/D4 Bodyweight Endurance

This work out routines are def the ones to stick with. Started seeing more results after the third day……

W1/D5 Leg Heat Check

Wally Longo

Richard

W2/D1 Full Body Kettlebell Circuit

Joseph Brown

Hit legs quite a bit really pushed it on weight with medi ball and dumbbells

Casey

W2/D2 Plyo Box Circuit

CavaFatima

W2/D3 Barbell Strength & Cardio

Love these - hard, effective, and great cardio hiit

W2/D4 Dumbbell Sweat Bucket

Easy session really had more in the tank using 15kg db maybe use heavier to increase workout (noted) 💪😉

W4/D1 Full Body Kettlebell Circuit

Community

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