Name: Playbook - KICK IT With Kay - KETTLEBELL ONLY EMOM
Uploaded: 2024-01-01T12:36:36.931Z
Duration: 32 min
Description: KETTLEBELL ONLY EMOM

EMOM:
Set a 32 minute timer and switch exercises every minute on the minute! 

Do as MANY reps as possible in 40 seconds, then rest for 20 seconds before starting the next exercise!



Equipment:
All ya need for this workout is 1 medium/heavy kettlebell!  If you don’t have one a dumbbell will do☺️

EMOM:
Set a 32 minute timer and switch exercises every minute on the minute! 

Do as MANY reps as possible in 40 seconds, then rest for 20 seconds before starting the next exercise!

- Raise your hips off the ground, with palms on ground and fingers facing forward towards your toes
- with a tight core, reach one arm to your  opposite foot then repeat on the other side

Crab Toe Touches

Use your core to tuck your knees in towards your chest on the right of the kettlebell and then the left!

KB Alternating Knee Tucks

- start with feet slightly wider than hip width (squat position) 
-Grab the KB with hand 
- Lead with your elbow until the dumbbell is over your shoulder then press above head
- reverse the movement with control to get back to starting
-repeat on other side

KB Alternating snatch

- 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
- 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

Keeping a tight tummy hop side to side over the kettlebell as fast as possible. Land with bent knees!

KB hop overs

-holding a kettlebell in one arm overhead 
- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
-repeat equal amount of reps on both sides

Single Arm Kb Overhead Walking Lunge

-tap your toe on the kettlebell as fast as possible alternating feet 
-can go around it in circle if more advanced or stay in one place as a modification

Kb Toe Taps

-get in plank position but instead of having wrists in line with shoulders you are going to hold the kettlebell. The narrow grip makes this challenging! 

-don’t let hips sag or booty pop up, try to stay in straight line. Tight tummy!

Kb Plank

KB EMOM CIRCUIT

KETTLEBELL ONLY EMOM

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

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

KB ONLY FULL BOD

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

KETTLEBELL ONLY EMOM

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