Name: Playbook - Katie Smith - Full body KB HIIT
Uploaded: 2023-06-13T14:09:15.756Z
Duration: 45 min
Description: Full body KB HIIT

Grab 2 kettlebells and let’s get to work!

Grab 2 kettlebells! 45 seconds each exercise, 30 seconds rest in between each one.

Hold and push one KB overhead as you do jumping jacks

Press jacks

- Begin with a KB in hand and feet hip width
- Lower the KB to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Flip the KB up to goblet position as you step to one side into a squat
- Step back into the RDL and then squat on the other side

KB RDL to goblet squat

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

Kettlebell gorilla rows

- Start with the KB on the ground, snatch up to one side
- press the KB overhead as you reverse lunge on the opposite side

KB snatch to reverse lunge + press

- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Alternating single arm KB swing

- lower the KBs (elbows touch the floor) as you lower your legs
- press the KBs up as you lift your legs back up
- keep your core tight and lower back pressed into the floor

Floor chest press + leg raise

- lay on your back with the KB behind your head
- pull the kb over your head as you sit up
- twist to each side as far as you can and repeat

Kb sit up to russian twist

- start on your knees
- bring one leg up at a time to stand up, grab the KB and jump squat 
- alternate which leg you drive up with first

Full body KB HIIT

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