Name: Playbook - Kass Callori - Kettlebell Total Body + Deep Core
Uploaded: 2024-02-28T15:44:56.961Z
Duration: 25 min
Description: Kettlebell Total Body + Deep Core

For this workout, you will only need one kettle bell,  mine is 26 pounds. 

Four compound movements
Four circuits 

Followed by an awesome deep, core kettlebell workout.

For this workout, I’m using a 26 pound kettle bell.

For compound movements, complete, four circuits.

For each movement really focus on keeping your core engaged the entire time.

-place the kettle bell in between your legs as you stand in an athletic position.
-keep your core engaged and your knees behind your heels
-Alternate arms, keeping the kettle bell in the center of your body

Kettlebell passes

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- With a kettlebell in each hand perform a single leg RDL
- while you are down in the movement, pull thru kettlebell up into a row
- As you stand upright, squeeze your glutes
- 12 reps each side

Kettlebell RDL into leg lift (double)

- 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 rep but this time sit back into a half swing and squat

American kettlebell swing full to half

Kettlebell Total Body Combos

Three very simple exercises that help reach those deep core stabilizing muscles.

Complete three circuits.

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground
- mke sure your weight is on your heels
- lower down to the floor with your hips just tapping hr floor with your booty
- repeat 12 times
- this should be slow and controlled

Kettlebell glute bridge

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground
- Bring your knee towards your chest, lower down and repeat with the opposite leg

Kettlebell glute bridge marches

- Begin lying supine with kettlebell directly above you and knees bent to 90 degrees
- Lift your hips off the ground
- extend one leg out so it's parallel to the ground
- lift the leg that is parallel about 6 to 8 inches and then lower back down so it never hits the floor.
- this should be slow and controlled focusing on keeping your hips up towards the ceiling

Kettlebell glute bridge leg lift

Kettlebell Deep Core

Kettlebell Total Body + Deep Core

Dumbbell Total Body 🥵

One Dumbbell Full Body 🏋️‍♀️

Total Body Tone Up 🥵

Full Body Blast 💥

Great workout . I got super sweaty and short of breath on sets . Challenged me !!!!

Kettlebell Total Body + Deep Core

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