Name: Playbook - Legal Weight ✖️ - KB Conditioning 💣
Uploaded: 2026-06-07T13:54:59.634Z
Duration: 60 min
Description: KB Conditioning 💣

We have a full body, strength - mobility- conditioning day using Kettlebells.

You’ll need a few different size KBs for today’s workout. 

Let’s get itttt

The treadmill work will be a jog/run.
Incline 3% for all 5 rounds
Try to increase your speed each round

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Treadmill Jog/Run

Circuit 1

Wide stance, hinge back as you row the KB with one arm. As you descend,release the KB & catch with the other hand. Repeat.

Kettlebell Ballistic Row

Start the the KB 1-2ft in front of you.

Hike it back into a single arm swing, then clean, figure 8, tactical snatch which will lead the KB into the other hand.

Repeat all movements on the other side.

Kettlebell Flow- Sw,CL,8,Tact.

In a seated position, press the KB overhead. Rock back, keeping your legs straight. Rock back and forth, arm stays locked overhead.

Single Arm Kettlebell Hollow Body Rocks

Circuit 2

Starting with the KB on the ground, 1-2 feet in front of you. Hike it back, through the legs, using your hips to power it through, then swing it back up into a clean, then swing it back up into a snatch. Switch sides, repeat

Kettlebell Complex- swing,clean,snatch

- 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

Circuit 3

Take a wide stance, sumo. Toes turned slightly outward. Push hips back as you also squat down to pick up the KBs. Keep your core tight and lock in your lats as you stand up, locking out.

Dual Kettlebell Sumo Deadlift

Grab a KB with both hands, extend back leg as you lower the KB into a single leg rdl, clean the KB & go straight into a narrow stance split squat then into a lateral lunge

Kettlebell RDL-Split Squat-Lateral Lunge

On one knee, extend the other leg out keeping it straight. Clean the KB with the side of the extended leg, press the KB up as you rotate, and bring your forearm to the ground into a windmill

Kettlebell Half Kneeling Adductor Windmill

Circuit 4

KB Conditioning 💣

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

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Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

KB Conditioning 💣

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