Name: Playbook - Legal Weight - Bells 💣 & Conditioning
Uploaded: 2024-03-19T12:41:51.792Z
Duration: 60 min
Description: Bells 💣 & Conditioning

Get ready to sweat! We have a kettlebell workout today plus conditioning. Practice the movements with a lighter KB & gradually work your way up to a heavier one. 
Let’s Work!

In a standing position, place the KB in front of you & perform a single arm swing, straight into a  punch thru, clean, figure 8 catch with the same hand & drop down into a reverse lunge with the opposite leg, swing the KB through your legs and catch with the opposite side. REPEAT! 

*for the punch through, think of it as a single arm swing. As the KB extends, punch your hand and quickly pull back.

Kettlebell Flow, Swing, Punch thru, Clean, 8

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

Kettlebell Reset Swings

Lay supine on the ground. Knees bent. Sit all the way up. You can place a med ball between your knees or lock your feet under something stable to assist in getting up

Sit Ups

Circuit 1

For this complex, you will need 2 matching KBs. (Same weight) 
Start with a sumo deadlift, into swings, cleans, squats and alternating push press

Kettlebell Complex Sumo/Sw/Cl/Sq/Pp

- Stand with a single kettlebell overhead, keep arm locked & eyes on KB.
- Hinge into a windmill position by pushing hips back. 
With palm facing outwards, drag it down your leg getting as much range as possible.

Kettlebell windmill

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Circuit 2

Start with the KB about a foot in front of you, start with one side. Swing the KB, then into a clean, then into a snatch, come down from the snatch into a figure 8. Now the KB is on the other side. Repeat for reps or time.

Kettlebell Flow (swing clean snatch 8)

Place KB in between ankles, push hips back & grab onto the KB. As you get ready to stand up & clean the KB, think of bringing your elbows high like a high pull then dropping under to catch it. Immediately squat down as low as possible. Stand, repeat

Kettlebell Deadlift+ Clean + Squat

Treadmill Jog/Run

Circuit 3

Bells 💣 & Conditioning

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kenyetta

Shaden

Bells 💣 & Conditioning

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