Name: Playbook - Juli Bauer Roth - Kettlebell Workout
Uploaded: 2024-04-27T16:18:40.256Z
Duration: 42 min
Description: Kettlebell Workout

Don’t be afraid to go heavy on the lower body kettlebell work!

Equipment needed:
✅ kettlebells 

Warm-up:
2 rounds of:
5 inchworm to push up
8 spiderman lunges 
10 90/90 hip stretch
10 Russian to American kb swing
10 kettlebell thruster 

Workout:
4x20 Russian kb swing

3x12 deficit kb squats

3 rounds of:
8 kb windmill, each side
13 bent over single arm kb row, each side

3 rounds of:
10 kb halo
8 standing bottoms up kb press, each side 
12 hang kb cleans, each side

Cool down:
2 rounds of:
:30s cat cow
:30s downward dog
1m couch stretch, each side
:30s scorpion stretch, each side
:30s thread the needle stretch, each side 
:30s double arm stretch

- Bend forward and walk hands into a plank position 
- Follow through with a push up
- Walk hands back to feet and stand

Inchworm to push up

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

90/90 hip stretch with hip extension

- complete a Russian kb swing - engaging glutes and core
- then complete an American kb swing, swinging kb overhead while engaging glutes and core

Russian Kb Swing to American Kb Swing

- Holding a kettlebell at chest, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your chest, repeating movement

Kettlebell thruster

Warm-up

- 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

- Set up two large weight plates on the floor 
- Hold a KB with both hands directly in front of your legs 
- Bend your knees into a deep squat, keeping your chest tall and upright
- Exhale and push through your heels to extend your legs and return to the starting position, feeling it in your glutes and quads throughout the movement.

Deficit Kettlebell Squats

- 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

- 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

Bent Over Single Arm Kettlebell Row L

Back, Shoulders & Core

- 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

- 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

Hang kettlebell clean R

Hang kettlebell clean L

Shoulders & Back

Cat cow

Downward Dog with Foot Pedal

- 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 R

Couch Stretch L

Scorpion stretch

Thread the needle stretch R

Thread the needle 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

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!

Kettlebell Workout

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