Name: Playbook - Klabera Komini - Week of 4.29.24 - KB circuit & Bodyweight Abs
Uploaded: 2024-04-29T02:48:59.214Z
Duration: 40 min
Description: Week of 4.29.24 - KB circuit & Bodyweight Abs

Start with a warm up of bear crawls. 10 reps is suggestive. Repeat as many reps as needed for a proper warmup. 

Follow up with 4 rounds of a kettlebell circuit. No KB? Can be done with a dumbbell instead 🤗

Finish with 3 rounds of a bodyweight ab circuit. 

Happy new week! Enjoy!

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Repeat this circuit 4x through. 

Single side exercises - repeat rep range on BOTH sides before moving on to the next exercise. 

Take 60s break in between rounds

- start with dumbbells side by side or a plat 
- grab Kb & hold tight to chest (brace your core and stack ribs over hips) 
- place heels on dumbbells 
- lower into squat 

** this movement places an extra emphasis on quads 😁

Heels elevated KB goblet squat

- rack KB to your collarbone & then press overhead 
- alternate lifting knees to 90 degrees 
- keep elbow by the ear for strong press position 

Repeat both sides

Single arm KB March

- 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

Please note*this is a HIP HINGE movement & NOT a squat.

KB swings

- Stand in a strong stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat
- stand up talk between reps 

Repeat both sides

KB single arm row

KB Circuit

Repeat this bodyweight abs circuit 3x through 🔥

Reminder - side plank hold is to be done on BOTH sides. 

Can be modified to bottom leg dropping down on knee.

- Start on your sit bones
- Use your hands for stability 
- Alternate bending one knee at a time while the other leg extends 
- 1 rep = 1 on each side (1-1-2-2-3-3)

Seated bicycle

- start with legs extended upwards 
- keeping your hands by your ears crunch upwards
- follow up lowering both legs as far down as they can go 

Repeat

Crunch + leg lower

- Start in a T side plank hold
- Raise your upper leg

Side plank leg raise hold

Bodyweight abs

Week of 4.29.24 - KB circuit & Bodyweight Abs

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Loved it! It burnt but not too much❤️

Zoja

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Week of 2.25.24

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

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Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.22.24 - Unilateral Focus

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I love a quick workout! Also, love the WOTW series, perfect to fit in between heavy weight days! 💪🏻❤️

Marie Michelle Voyer

Week of 1.8.24

That was harder than I expected but it felt great!!!

Kate

First workout in a long time (aside from figureskating). I’m sweating and it really made me push my limits a bit. Awesome!

Desiree Zwaga

It looked like an easy workout at first glance but it turned out to be quite challenging! You can challenge yourself with this one and modify when needed to finish your reps (I had to, no shame in that!)

Week of 4.29.24 - KB circuit & Bodyweight Abs

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