Name: Playbook - Kari Moulton - 20 Min Kettlebell Blast
Uploaded: 2022-10-25T14:22:27.445Z
Duration: 30 min
Description: 20 Min Kettlebell Blast

20 min AMRAP

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- With a kettlebell in front of the body, perform an RDL
- As you stand upright raise elbows up and back bringing the kettlebell to your upper chest level

Kettlebell RDL to Upright Row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Quickly change grip of the kettlebell to the sides of the handle and bring the kettlebell close to your chest.
- Bending your knees and moving your butt back transition down into a squat with knees bent at 90°
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing to Goblet Squat

- Sit on your butt with legs and torso elevated with your knees bent
- Hold a kettlebell in your hands
- Extend legs and lower legs and torso without touching feet or shoulders to the ground
- Using your core, elevate your legs and feet and bend your knees back up to the starting position
- Twist the kettlebell to the side touching the ground back and forth to both sides
- Repeat for remaining reps

Kettlebell Cocoon to Russian Twist

- Stand in front of a kettlebell
- Tap one toes to the kettlebell one foot at a time will moving to the right
- Once at the right side of the kettlebell keep tapping toes to the kettlebell while moving back to the left until you are on the left side of the kettlebell
- While tapping starting loving in the opposite direction and repeat process for remaining reps/ time

20 Min Kettlebell Blast

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