Name: Playbook - Juli Bauer Roth - Kettlebell Workout
Uploaded: 2024-04-27T16:18:40.016Z
Duration: 47 min
Description: Kettlebell Workout

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

Nikki

I love a workout that uses minimal equipment and this is exactly that! You only need a few different sized kettlebells for this one. Enjoy!

- 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

- 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

- 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

- 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

Lower Body Circuit

- 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

- 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

Bent Over Single Arm Kettlebell Row L

Kettlebell windmill L

Upper Body Circuit

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

Kettlebell clean

Hang kettlebell snatch R

- 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

Hang kettlebell snatch L

Single arm kettlebell thrusters L

Full Body Circuit

Kettlebell pull throughs R

Kettlebell pull throughs L

- 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

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Cardio Circuit

Cat cow

Childs pose with stretch

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach R

Quadruped t-spine rotation with reach L

- get into a lunge position
- bring elbow down to ground
- press back and straighten on leg to stretch hamstring

Deep lunge to hamstring stretch R

Deep lunge to hamstring 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!

Nichole

Diana

Erica Cerami

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

Kettlebell Workout

Community

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