Name: Playbook - Juli Bauer Roth - Kettlebell Workout
Uploaded: 2024-04-27T16:18:39.850Z
Duration: 50 min
Description: Kettlebell Workout

Really really tough ! But really really good !💪🏾

Larissa

Angie

I have some new kettlebell movements for you and this one will challenge your body in a whole new way! Envoy!

Equipment needed:
✅ different size kettlebells

- Jump rope with the rope passing under your feet once each jump

Jump rope

Inchworm to Spiderman Lunge

90/90 hip stretch with hip extension

- Pull the band towards your hairline while simultaneously pulling your hands apart. The band should be stretched towards you as well as between your hands. Exhale as you pull the band.

Banded face pulls

Kb squat cleans

Warm-up

- 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

- Rotate kettlebell from one side to the other bringing the kettlebell straight to shoulder

KB rotational cleans R

- 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

KB rotational cleans L

Circuit 1

- 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

- 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

Standing bottoms up KB press L

Kettlebell windmill L

Circuit 2

8 REPS PER SIDE

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- After you stand back up, hinge at the hips and drop into a single leg deadlifts position 
- Repeat for desired reps
- Work both sides

KB Bulgarian split squat into single leg deadlift

- Hold kettlebell in one hand between legs
- Hinge forward to bring kettlebell between legs
- Swing hips forward and as you snatch the kettlebell overhead, step back with the same foot into a lunge position
- Catch the kettlebell as you land in the bottom of your lunge, with knee hovering above the ground
- Stand with kettlebell above head then repeat

Swing snatch to reverse lunge R

- 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

Swing snatch to reverse lunge L

Circuit 3

Wide leg stretch with reaches

Downward Dog with Foot Pedal

- 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

Quadruped adductor stretch R

Quadruped adductor stretch L

Pigeon stretch R

Pigeon 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

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

Community

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