Name: Playbook - Leah Casciano - 12min Kettlebell Intervals // FULL BODY
Uploaded: 2024-03-18T17:24:00.789Z
Duration: 24 min
Description: 12min Kettlebell Intervals // FULL BODY

Total Body workout for all levels! 
Get warmed up before starting, follow the circuits as written, or amplify/modify when necessary. 

Try to take only 2-3 minutes between circuits to ensure appropriate recovery while keeping the intensity high. Review, share, and tag when completed if you loved it! 😍💪🏼❤️‍🔥

12-minute AMRAP (as many reps/rounds as possible)
45s Work (one movement at a time) — 15s rest between movements

—— perform movement 1 for 45-seconds then rest for 15-seconds
—— repeat by cycling through the three movements until the clock hits 12-minutes

- 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

- Holding a single kettlebell front rack position
- Step up laterally keeping your hips in the same place as you come down 
- Come down with a slow controlled movement on the opposite side

Front Rack Kettlebell Lateral Step Overs (single)

- 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

Full Body 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)

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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