Name: Playbook - Kari Moulton - Fast + Sweaty Kettlebell
Uploaded: 2022-10-25T14:23:33.250Z
Duration: 30 min
Description: Fast + Sweaty Kettlebell

Perform as many rounds as possible in 20 minutes.


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

- 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
- 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

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American Kettlebell Swing

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Rocks

- Stand with wide stance and your hands on kettlebells
- Hinge at hips with soft knees
- One arm at a time pull the kettlebell off the ground toward you hip
- Engage your lat as you pull up 
- Keep core activated

Kettlebell Pocket Row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Fast + Sweaty Kettlebell

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