Name: Playbook - Richard Manaro - W1/D4 Kettlebell + Dumbbell Full Body Workout
Uploaded: 2023-11-23T16:45:19.306Z
Duration: 60 min
Description: W1/D4 Kettlebell + Dumbbell Full Body Workout

When you really push it, you will destroy yourself with this one. I decided to spend time with deep stretches(warm up) and it took about 40 minutes.
I only did 3 sets of this workout. ONLY reason was because I went heavier and i bumped up the bodyweight reps. This workout in total took me about 90 minutes total. Warm up and workout. Bump up your weight. Like Rich said. Last 2 reps of each set should feel like you can’t push. I damn near burned like 800 cal in 90 minutes. I’m about to destroy my breakfast. Get it fam.

Gabe

In this workout you have a “5 rounds for time” kettlebell, dumbbells + body weight circuit 
- complete the workout as fast as you can while maintaining proper form.
Weight selection 
Men KB 35-53lbs DB 30-50lbs 
Women KB15-35lbs DB 15-30lbs

Complete 2 rounds of this warm up circuit

• start in push up position 
• press your hips up the ceiling, heels down to the floor to stretch your calves
• roll out into plank position 
• drop your hips to floor and lift your chest

Up down dog

• start in plank position
• push up hips up the ceiling and lift one leg as high as possible
• swing that leg all the up to wrist, heel connected to the floor
• take that same side arm and rotate to the ceiling

Rotational runners stretch

- start by laying on your side and placing a foam roller or yoga block between your knees. 
- if you don’t have either you can use a towel or pillow 
- bring your knees up so they are in alignment with your hips. 90° degree bend at hip joint
- take your top hand and rotate up all the way to the other side. 
- allow your eyes to follow your hand, keep your knees pinned to your block

Side laying thoracic rotation

- start in push up position 
- bring one ankle/foot up to the opposite side hand creating external rotation at the hip 
- sit down slowly and lean your chest forward over the knee

Pigeon stretch

- start in a lunge position with your back knee on the floor. 
- squeeze that glute pressing your hip forward and down stretching quad and hip flexor
- rotate over your forward knee
- to make this stretch more difficult out your back foot on a bench, with your knee on the floor

Kneeling hip flexor stretch

- take a reverse lunge and rotate your upper body over the forward knee (away from the step back leg) 
- lunge first, rotate second

Reverse lunge + rotation

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be pressed out and over your toes
- it’s important to keep you heels connected to floor

Air squats

Warm up

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position

Turkish get up

- From full or kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push ups

- grab the bar just outside the width of your shoulders 
- keep your core tight and pull yourself over the bar

Pull ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Russian Kettlebell Swings

- With a set dumbbells on the ground about 6-8 inches apart drop into a burpee
- jump your feet up to your hands, heels flat to the floor
- load the dumbbells between your hips like a kettlebell swing 
- Snatch or press dumbbells above head

Dumbbell devils press

KB + DB circuit

W1/D4 Kettlebell + Dumbbell Full Body Workout

Killer leg workout.
Didn’t do the run but did jumping jacks instead!

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Amp it up with reps and weight. This will literally destroy your triceps.  Did for me!
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400 cal
130 avg bpm

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Killer workout!
The plan is there for you.
You just gotta push harder than whats being told.
If you push yourself with either adding more weight or completing it faster, you will get an amazing workout from this. 
45 mins
475 cal burned
139 bpm avg.
Get it.

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500 cal out with this one. 
48 minutes.
Money!

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380 cal
120bpm

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Killer workout. Literally destroys you if you do it right. Take your time and work on the body movement that is praised in the workout. Killed me!

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Killer full body workout!
I didn’t have the time to finish but even with 2.5 rounds, it’ll get you. 
300m cal
40 mins
143 bpm
Lessss Gooooo

W1/D4 Kettlebell + Dumbbell Full Body Workout

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