Name: Playbook - Juli Bauer Roth - Kettlebell Strength
Uploaded: 2024-04-27T16:18:39.720Z
Duration: 35 min
Description: Kettlebell Strength

I’ve been loving kettlebell workouts and feel so sore afterwards from working all those stabilizer muscles. So good! Hope you like this one!

- 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

Wide leg stretch with reaches

- 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 R

Standing bottoms up KB press L

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

KB Warm-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

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Stand over a kettlebell with bent knees
- Grab and pull the kettlebell 
- As the kettlebell rises, quickly switch hands and lower with the opposite hand, pulling elbows back

KB ballistic row

Swing & Row

- Perform a kettlebell snatch
- Transition into a kettlebell windmill
- Repeat for desired reps
* Work both sides

KB Snatch R

- 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 R

KB Snatch L

Kettlebell windmill L

Core & Shoulders

Quad to hamstring stretch

Side reach stretch R

Side reach stretch L

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch R

Tricep stretch L

Shoulder stretch R

Shoulder stretch L

Cool down

Kettlebell Strength

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

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

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

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 🙌🏼

Gym Full Body

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

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Kettlebell Strength

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