Name: Playbook - Juli Bauer Roth - Kettlebell Full Body
Uploaded: 2024-02-24T21:26:47.586Z
Duration: 54 min
Description: Kettlebell Full Body

Kristi

Keeping things simple in the equipment department with this one! Hope you like it as much as I did! Enjoy!!

Equipment needed:
✅ kettlebell 

Warm-up:
2 rounds of:
20 jumping jacks 
15 dead stop kb swings 
8 bottoms up kb press, each side 
10 single leg glute bridges, each side 
8 push ups 

Workout:
3x16 kb half Turkish get ups, 8 each side 

12-12-10-8-8 deficit kb deadlifts 

3 rounds of:
10 bent over single arm kb row (R)
15 single arm kb swing (R)
10 hang kb snatch (R)
10 bent over single arm kb row (L)
15 single arm kb swing (L)
10 hang kb snatch (L)

4 rounds of:
12 kb halo
8 kb windmill, each side 

Cool down:
2 rounds of:
1m couch stretch, each side 
:30s wide leg stretches 
10 scorpion stretch
:30s cobra stretch 
:30s shoulder stretch, each side

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Place the kettlebell on the floor, then take two steps back setting your feet just about shoulder-width apart.
- Push your butt back towards the wall, keeping back flat, while reaching forward with your hands to grab the handles.
- Stand up aggressively, driving your hips forward and squeezing your glutes.
- On the descent, you’ll bring the kettlebell through your legs then return it to the starting position, bracing again as you prepare for the next rep.

Dead Stop Kettlebell Swings

- Stand with kettlebell in the one hand with the bottom of the kb up towards the ceiling 
- Start with elbow bent to 90 degrees press kettlebell straight up and lower back down under control

Standing bottoms up KB press

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges

Push Ups

KB Warm-up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Press into elbow and come up onto hand 
- Lift hips off the floor and press towards the ceiling 
- Kettebell remains overhead with shoulder pushing up
- Reverse movement back down to the floor

Kettlebell half turkish get up

- Stand on plates under each foot
- Hold a kettlebell between legs
- Perform a deadlift with the kettlebell
- Repeat for desired reps

Deficit Kettlebell Deadlifts

- Grab kb with one hand
- Hinge at the hips
- Pull the kb towards ribcage and pause for a second before slowly releasing back down

Bent Over Single Arm Kettlebell Row (R)

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Reversing the swing back to the start

Single arm KB swing (R)

Hang kettlebell snatch (R)

Bent Over Single Arm Kettlebell Row (L)

Single arm KB swing (L)

Hang kettlebell snatch (L)

KB Upper Body

- Hold a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB halo

- Grip the kettlebell with your right hand and extend the right arm over your head. Your right palm should face forward.
- Extend the left arm down in front of your left thigh with the palm facing forward.
- Hinge at the hips to lower the upper body down and to the left side. Your left hand will stay facing forward while it slides down near the front of your left leg toward your foot. Keep the right arm steady and fully extended overhead. In the lowest position (with the left hand close to the left foot) your torso will be tipped to the left but slightly rotated to the right. When done properly, you'll feel some weight shift into your right hip.
- Reverse the movement, lifting the body while keeping a strong straight spine. Keep the weight steady and elevated over the right shoulder.

Kettlebell windmill

KB Core

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch

Wide leg stretch with reaches

Scorpion stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Shoulder stretch

Cool down

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Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

Alice

Maureen

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Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

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