Name: Playbook - Ruth Steel - KB - ARMS & BACK
Uploaded: 2022-12-07T20:43:45.183Z
Duration: 15 min
Description: KB - ARMS & BACK

This quick and effective workout is going to get the blood pumping while targeting the arms & back.

You will need an exercise mat & a Kettlebell of your choosing between 2-10kg.

Complete each exercise for 60 seconds or 30/30 of its repeated both sides.

Repeat x 3 rounds for a 15 minute workout or whatever you have time for today.

Well done for showing up, let’s go!

- Holding your KB by the horns
- Make a circle around the back of your head with the kb keeping the allows squeezing in towards one another.
- Engage through the abdominals & stagger through the legs if you need extra stability by stepping one foot back.

Keep breathing mindfully

KB - Halo

- Begin standing feet a little wider than hip width & take a deep Inhale
- Exhale pulling the elbows high and bringing the KB under the chin

*Option to add a hip drive with the legs if you want a little more cardiovascular heat

KB - Two Handed Upright ROW

- Inhale to sit the hips back (think chair pose) allowing the hand holding the Kb to swing between legs.
- Exhale, driving the hips forward, engaging the glutes and allow this to be what gives the Kb momentum to swing to shoulder/head height.

- Complete 30 seconds each side 

Keep using the breath, this is your power!

KB - Single Arm Swing

- Holding the Kb in one hand, rotate the shoulder externally bringing the Kb onto the back of the hand in what’s called the ‘rack position’ keeping the elbow out to the side.
- Stagger the legs for stability
- Inhale to begin
- Exhale to press the Kb overhead

- Keep going matching the breath to movement.

- Complete 30 seconds each side

KB - single arm Shoulder Press

- Sit the hips back and lean forward keeping length in the spine.
- Allow the hand holding KB to hang by the side ready to begin, the other hand rests at the low back. Option, other hand can be placed onto the thigh for additional stability/support.

- Inhale to start
- Exhale to pull the KB up, raising the elbow to the ceiling

- Keep matching the movement to breath & complete 30 seconds each side.

KB - ARMS & BACK

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