Name: Playbook - Melissa Alcantara - Single Kettlebell and Barbell Booty Training
Uploaded: 2023-12-22T18:41:39.623Z
Duration: 35 min
Description: Single Kettlebell and Barbell Booty Training

Lashonda

Yajaira

Valerie Lennon

Can we have an option to mark a workout as a favorite one?

Aurora

Nikaury

The step ups get me everytime!! Great quick booty burn!

Nikole

Gina

I had to skip leg day today. I am so sore but I did the kettlebell workout that Mel has and Omgggg I feel it everywhere!

Annette Picard

This is a minimum equipment workout. Quick and effective! All you need is a moderate-to-heavy weight kettlebell and a barbell. I’m also adding a 10 min jump rope finisher that you could do for some extra sweat!

*How heavy depends on you. We all have different strength levels. Pick a weight size that challenges you without losing your form.

-Lower the kettlebell by hinging at the hips, pushing your butt back
- On the way up scoop hands under catching the kettlebell in front of the chest
- Lower into a squat and stand back up

KB Deadlift to Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

10 reps each side.
Keep your chest up and shoulders away from your ears. Drive your knee up, shooting straight to the ceiling. Don’t lose your form.

KB Step Ups

Go as heavy as you can with this one.
-Engage your core and look straight ahead
-Bend your knee pushing your hips back to go down.
-Try to squat past 90 degrees, meaning get your butt below your knees.

Barbell Squats

Kettlebell & Barbell Circuit

10 Minute Jump Rope Finisher

Single Kettlebell and Barbell Booty Training

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Leanne

Heavy Lifting Lower Body

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Veronica

Arlyssa

3x10 Legs

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

Single Kettlebell and Barbell Booty Training

Community

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