Name: Playbook - Penny Barnshaw - Kettlebell Strength X HIIT | Self Guided
Uploaded: 2023-11-05T07:21:47.635Z
Duration: 45 min
Description: Kettlebell Strength X HIIT | Self Guided

How it’s done: There are 2 Circuits to complete 1 x through. 40 seconds work/20 seconds rest
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🏋🏻‍♀️Equipment: You’ll need a moderately heavy to heavy kettlebell to complete this workout.
I used a 12kg/26.5Lbs kettlebell but you may want to use something lighter or heavier depending on your fitness and strength level
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⏱Time to Complete: 40+Minutes
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1️⃣Alt KB Row
2️⃣Fly Jack
3️⃣KB SA Thruster (L) side
4️⃣Double Bounce Drop Squat 
5️⃣KB SA Thruster (R) side
6️⃣Clapping High Knees
7️⃣KB Side Lunge Switch
8️⃣Alt Jump Lunge with Knee Drive 
9️⃣KB Figure 8
🔟Walk Out Donkey Butt Kick
1️⃣KB Hex Press
2️⃣Ankle Tap Crunch
3️⃣KB Pullover
4️⃣Plank Twists
5️⃣Plank KB Drag
6️⃣Blast Off Pushups
7️⃣KB Russian Swing
8️⃣Sprawl
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Circuit 2
1️⃣KB O’head Press
2️⃣Pivot Squat
3️⃣KB Deadlift to Squat 
4️⃣High Knee Combo
5️⃣Curtsy Lunge Pulse
6️⃣Lateral Jump Over KB
7️⃣Staggered Deadlift to Row (L) side
8️⃣Lateral Shuffle Tap
9️⃣Staggered Deadlift to Row (R) side
🔟Shuffle 
1️⃣Step Back Lunge & Curl
2️⃣Plank Butt Kickers
3️⃣KB Heels Up Glute Bridge
4️⃣Heel Taps
5️⃣KB Side Bends (L) side
6️⃣Alt KB Swing 
7️⃣KB Side Bends (R) Side 
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Non Stop Finisher 
KB Sprawl to Jump squats
Wall Sit
KB Alt High Row

Complete the Circuit of movements 1 x through. 40 seconds work/20 seconds rest.

1️⃣Alt KB Row
2️⃣Fly Jack
3️⃣KB SA Thruster (L) side
4️⃣Double Bounce Drop Squat 
5️⃣KB SA Thruster (R) side
6️⃣Clapping High Knees
7️⃣KB Side Lunge Switch
8️⃣Alt Jump Lunge with Knee Drive 
9️⃣KB Figure 8
🔟Walk Out Donkey Butt Kick
1️⃣KB Hex Press
2️⃣Ankle Tap Crunch
3️⃣KB Pullover
4️⃣Plank Twists
5️⃣Plank KB Drag
6️⃣Blast Off Pushups
7️⃣KB Russian Swing
8️⃣Sprawl

Alt KB Row

Fly Jack

KB SA Thruster (L) side

Double Bounce Drop Squat

KB SA Thruster (R) side

Clapping High Knees

KB Side Lunge Switch

Alt Jump Lunge with Knee Drive

KB Figure 8

Walk Out Donkey Butt Kick

KB Hex Press

Ankle Tap Crunch

KB Pullover

Plank Twists

Plank KB Drag

Blast Off Pushups

KB Russian Swing

Sprawl

Circuit 1

Complete the circuit of movements 1 x through. 40 seconds work/20 seconds rest.

Circuit 2
1️⃣KB O’head Press
2️⃣Pivot Squat
3️⃣KB Deadlift to Squat 
4️⃣High Knee Combo
5️⃣KB Curtsy Lunge Pulse
6️⃣Lateral Jump Over KB
7️⃣Staggered Deadlift to Row (L) side
8️⃣Lateral Shuffle Tap
9️⃣Staggered Deadlift to Row (R) side
🔟Shuffle 
1️⃣Step Back Lunge & Curl
2️⃣Plank Butt Kickers
3️⃣KB Heels Up Glute Bridge
4️⃣Heel Taps
5️⃣KB Side Bends (L) side
6️⃣Alt KB Swing 
7️⃣KB Side Bends (R) Side