Name: Playbook - Leah Casciano - 12min Kettlebell Intervals // FULL BODY
Uploaded: 2024-03-18T17:24:00.770Z
Duration: 16 min
Description: 12min Kettlebell Intervals // FULL BODY

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help keep your heart rate elevated while longer rest will give more recovery between sets. 🥊💪🏼🔥

These circuits use:
⚡️ Kettlebells

3 Rounds =  9 Intervals // 45s Work with 15s Rest
Work one movement for 45 seconds with a 15-second rest before moving to the next movement. Repeat for three full rounds (or nine intervals)

Equipment :
⚡️ Kettlebells

- 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

- Hold a single kettlebell in front rack position  
- March slow and controlled with both legs back and forth 
- Keep your chest up

Kettlebell single arm front rack march

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell single arm row

12-min AMRAP // KB

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Begin in a lunge position with a kettlebell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB lunge pass through

- Sit on floor with legs fully extended and a kettlebell in front of chest
- Press the kettlebell overhead
- Lower slow and controlled

KB Z press (single)

Full Body // KB

12min Kettlebell Intervals // FULL BODY

ARMS & ABS 💪🏼💦

Leah

CARDIO & CORE  💦// 30s On x 15s Off

BUNS & ABS 🍑

Savannah

UPPER BODY HIIT

Loving these HIIT intervals that deliver a hell of a pump

LOWER BODY HIIT

FULL BODY HIIT // 5 x 5min AMRAP

FULL BODY HIIT // 3 x 6min AMRAP

FULL BODY HIIT // 3 x 12min AMRAP 2

CARDIO & CORE

FULL BODY HIIT // 3 x12min AMRAPS

Your workouts are exactly what I have been looking for! Great burn!

Kirsten

FULL BODY HIIT

BUNS & GUNS 🍑💪🏼

Arms & Abs 💪🏼💦

CARDIO & CORE // 30s On x 10s Off

12MIN DB AMRAP // FULL BODY

12MIN KB AMRAP // FULL BODY

LOWER BODY CIRCUIT

FULLBODY HIIT

I didn't feel like working out but seeing this 12 minute workout tricked my brain into getting active! Now I'm exhausted and am so glad I did it. I highly recommend this one! 💪

Heather

12-min Intervals // BUNS & ABS

I loved this workout! It was fun and quick but also challenging ❤️

12-min Intervals  // FULL BODY

I'm loving these HIIT workouts! Definitely feeling the 🔥

Lorelei

The amount of sweat right now! Girllllllll, this was awesome! The hollow hold section got me good 🥵

Gianna

Those 10s rests really help keep the heart rate up and the sweat pouring. GREAT workout for the amount of time! 🙌

12min Kettlebell Intervals // FULL BODY

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