Name: Playbook - Juli Bauer Roth - Kettlebell Workout
Uploaded: 2024-03-16T20:18:04.754Z
Duration: 60 min
Description: Kettlebell Workout

Kettlebell work is incredible. This one will challenge not only your muscles, but your balance and coordination at the same time.

- 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

Plate or dumbbell arm circles

Quadruped T-spine rotation R

Quadruped T-spine rotation L

- 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

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe taps

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

Reverse lunge with overhead reach

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

- 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

Kettlebell ballistic row

- 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

Back & Shoulders

10 REPS PER SIDE

- Place one kettlebell on shoulder, in a front rack position 
- Step one leg back, keeping front knee stacked over heel
- Brush the back knee on the ground then step back forward to starting position
- Repeat on opposite side

Front rack kettlebell reverse lunge

- 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

- 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

Hang kettlebell snatch (R)

Hang kettlebell snatch (L)

KB Cardio

- 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)

Kettlebell pull throughs (R)

Kettlebell pull throughs (L)

Core & Shoulders

Downward Dog with Foot Pedal

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- 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

- 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)

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

Tricep stretch

Shoulder stretch (R)

Shoulder stretch (L)

Cool down

Kettlebell Workout

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Sara

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Shoulders

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

Rachelle

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 🙌🏼

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

Kettlebell Workout

Community

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