Name: Playbook - Legal Weight - Kettlebell Full Body
Uploaded: 2024-04-03T11:36:57.903Z
Duration: 75 min
Description: Kettlebell Full Body

Mena

Grab some bells and let’s get to work. It’s a Full Body, Strength, Conditioning & Mobility day. 💪🏽

10 minute EMOM, (every minute on the minute)

Set the clock for 10 minutes. 
On the start of minute 1, do both exercises back to back with no rest. Whatever time you have left in that minute, will be your rest time. 

Start again on minute 2.
Minute 3.
Minute 4.
& so forth until you hit 10 minutes

Place feet outside of the KB. Squat down and grab onto the horns, drop your hips & keep chest up. KB should touch the ground for each rep

Kettlebell Deadlift

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

Circuit 1

Start with 2 KBs between your ankles, push hips back keeping a flat back. Grab onto the KBs and row both at the same time, hop back, swing them into a high pull keeping elbows high, then swing and into a front rack, squat down then drive up pressing one KB overhead, squat again as you drive the other KB overhead

Kettlebell Complex: row,high pull,swing, squat,PP

Get into a half kneeling positing. Clean & press KB overhead, arm locked, core tight. Place opposite hand onto the ground with your eye on the hand (KB) that’s overhead. With the hand that’s on the ground, try to get your forearm on the ground. Then press up into starting position.

Kettlebell Half Kneeling Windmill

Circuit 2

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

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 with the KB in the ground, grab onto the horns, drop your hips as you swing the bell through your legs & power it over head, locking out. As you swing it back down through the legs, switch hands on the up & snatch it back over head. Alternating hands each rep

Alternating Kettlebell Snatch

Circuit 3

Get into a split stance, front foot planted with equal weight distribution & back supporting leg on your toe. As you descend by lower the KBs, extend the back leg, keeping your core tight and back flat.

Dual Kettlebell Single Leg RDL

Lay supine on the ground, knees bent. Hold KB close to your body & press all the way up

Single Arm Kettlebell Floor Press

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)

Circuit 4

Kettlebell Full Body

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)

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

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.

Kettlebell Full Body

Community

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