Name: Playbook - KICK IT With Kay - KB ONLY FULL BOD
Uploaded: 2024-01-01T12:36:37.045Z
Duration: 30 min
Description: KB ONLY FULL BOD

All ya need is one medium heavy kettlebell for this full body circuit! 


METHOD: do 30 seconds of each exercise with 10 second rest between exercises only! 

Once you complete EVERY exercise once through rest for 60 seconds and repeat 4 times more for total of 5 times total.

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a squat 
-once back at the top, immediately send hips back towards the back wall to perform a Romanian deadlift (keep slight bend in your knees!)

Kettlebell sumo squat to RDL

- Holding a kettlebell in one hand 
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

*alternate legs  HALFWAY through

KB reverse lunge

- Perform a kettlebell snatch (start squatting low, picking up Kb, and quickly flipping your wrist to press the Kb overhead) 
-bring Kb back down to floor as quick as possible and alternate sides each rep

Alternating KB snatch

*alternate sides halfway through!
- Hinge at the hips and come down with a neutral spine
- Pull the Kb up from our in front of you towards your belly button engaging your lats 
- Keep your core tight focus on a slow controlled movement

KB bent over row

- Raise KB until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

KB front raise

Elbow is at a slight angle, curl Kb up towards you! Keeping wrist from “breaking”

Alternate sides halfway through

Kb curl

- Keep your elbows close to your temples
- Bend at the elbows to lower kb down behind your head
- Extend your arms engaging your triceps to bring the kb back up

KB overhead tricep extension

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

*alternate sides halfway

Bent over Kb tricep extension

Hold the base of the Kb 
Curl up towards your chest flexing biceps at the top

Kb waiter curl

- Lay on your back with your hands overhead to gripping a Kb 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

leg lifts

KB ONLY FULL BOD

Loved that it challenged me in areas! It allowed me to see where growth can be made and where I’ve been making progress.

Taylor

Sophie Schwartz

DB only Full Body EMOM

Shaylea

Monica

Kacie

Full Body Burn (DB only!)

Kelli

Wow. My legs are literally going to be dead later

Emily Williams

At home legs & abs!

Shoulders are my new fav! The burn was too good! ❤️

I wasn’t expecting to sweat this much doing upper body !

Steffany Hernandez

Dumbbell Only Shoulders

Emma Mathews

Such a perfect at home workout, especially sense I have been so off of my workouts! A saving grace fr!

Anslee

30 min Full Body BURN

Anna

This was perfect for being out of town! I could knock it out in the hotel room & I was able to get a great sweat in! I love this app 💗

Madison

NO EQUIPMENT SWEATY HIIT 🥵

That shoulder circuit almost killed me, but in a good way! Loved it!

DB ONLY FULL BAWDY 🥵

Jamie

So awesome! Tough, but feels so good to accomplish!

FULL BODY TONE: DB ONLY

KETTLEBELL ONLY EMOM

Wow! This workout was SO GOOD!! Thank you Kayla, your workouts are 🔥

Lyndsey

Alexis

DB only Leg Day!

Quads on fire! Love it, can’t wait for tomorrow’s workout!

Malin

Tayla

SPICY DB ONLY LEGS

FULL BODY (Dumbbell only)

AT HOME HIIT 💦

It was just a great workout , I was having issues with my lower back but I’m sure it’s because of my form but I did my best to push thru and correct myself when I felt like it was hurting . I was at core24 and it was so packed I left & came to my apt gym and I’m glad i did cause I was in my own world & killed my workout!

DB ONLY BACK & BIS

DB ONLY LEGS (+ a bit of arms)

Tyler

DB ONLY LEGS! (Lots of booty!)

Lauren Cowley

DB ONLY AT HOME UPPER BODY

CARDIO & CORE: BODYWEIGHT ONLY

First one back in months. It wasn’t pretty but it was done🙏🏼

Emmie

DB ONLY FULL BOD CIRCUIT

No Equipment Quick Sweat Sesh!

Holly

BODYWEIGHT CORE

DB ONLY LEGS

Amazing arm workout! I’ll do it more often

DB ONLY ARMS! 💪🏼

So happy I found your app! I’m doing a lot of traveling so it’s nice to have a trainer in my pocket! lol

KB ONLY FULL BOD

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