Name: Playbook - Juli Bauer Roth - Kettlebell Workout
Uploaded: 2024-04-27T16:18:40.410Z
Duration: 48 min
Description: Kettlebell Workout

Mezi

Things are simple with this workout since you only need one piece of equipment, you just may need a few different weights. Enjoy!

Equipment needed:
✅ kettlebells

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

Workout:
5 rounds of:
10 single arm kb thruster, right side
10 kettlebell cleans
10 single arm kb thruster, left side

4 rounds of:
20 Russian kb swings
12 deficit kb deadlifts 

4 rounds of:
12 kb pull throughs, each side 
8 kb windmill, each side 

Cool down:
2 rounds of:
1m IT band foam roll, each side 
:30s thoracic mobilization on foam roller 
:30s chest opener on foam roller 
:30s figure four 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 R

Standing bottoms up KB press L

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Push Ups

KB Warm-up

- Holding a kettlebell in one hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebells overhead
- Lower the kettlebell back to your shoulder repeating movement

Single arm kettlebell thrusters R

- With a single kettlebell perform full clean from the ground
- Repeat

Kettlebell clean

Single arm kettlebell thrusters L

Circuit 1

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

Deficit Kettlebell Deadlifts

Circuit 2

Kettlebell pull throughs R

Kettlebell pull throughs L

- 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

Kettlebell windmill L

Circuit 3

2 rounds of:
:30s figure four stretch
1 min IT band foam roll, each side
:30s thoracic spine mobilization 
:30s chest opener on foam roller

- Sit on the floor with legs extended in front of you.
- Using your arms, lift your body onto the foam roller in a side-lying position.
- Keeping your bottom leg straight and top knee bent, move your body in a back-and-forth motion.

IT band foam roll R

IT band foam roll L

Thoracic mobilization on foam roller

- Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported. Bend your knees and plant both feet into the ground. 
- Cactus your arms so that your hands are by your ears, elbows bent at 90 degrees. Bring the arms as close to the floor as you can. Hold for 2 seconds then bring your arms together or move them up and down towards your head

Chest opener on Foam Roller

Figure four stretch R

Figure four stretch L

Cool down

Kettlebell Workout

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

Kettlebell Strength

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

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!

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Community

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