Name: Playbook - Kayla Sileo - Wk4/D5 Modified Equipment Full Body
Uploaded: 2022-10-03T18:37:26.355Z
Duration: 45 min
Description: Wk4/D5 Modified Equipment Full Body

Bike

- 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

KB goblet squat

-Start with a dumbbell in each hand down at your sides
-curl the dumbbells up
-at the top of the curl turn your palms to face away from you and press overhead 
-return to start position and repeat

Curl to Press

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop laterally placing your feet on the floor
- Jump over bar 
-

Burpee over object

- 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
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
-work both sides

KB swings

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- walk/Run at a good pace for you 
- decrease speed and intensity as you progress
-cool down

Wk4/D5 Modified Equipment Full Body

More workouts from Kayla Sileo