Name: Playbook - Ruth Steel - KB - ARMS & SHOULDERS
Uploaded: 2022-12-07T20:43:45.165Z
Duration: 20 min
Description: KB - ARMS & SHOULDERS

This quick & effective workout will target the arms & shoulders and help you build strength & stamina. 

Complete each of the 5 exercises for 60 seconds each or 30/30 each side.

Repeat x 4 round for a 20 minute workout or how ever long you have to move today. 

You will need a yoga or exercise mat and a kettlebell between 2-10kg of your choice. 


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Standing with feet hip width apart, hinge at the waist keeping soft knees & length in the spine.

- Remain steady and flowing with the breath, the hand not holding the Kb can rest behind the back or press onto the thigh for extra support. 
- Holding the edge of the Kb horn, Straighten the working arm back until your arm is near enough straight & you feel activation in the tricep. 

- Complete 30 seconds each side

KB - Tricep Kick backs

Stand with feet hip width apart, hinge forward with soft knees and length in the spine. Rest one hand at the low back or on the thigh for extra support.

- Row the working arm elbow, out to the side aiming for a 90 degree angle between upper & lower arm on each row. 

- Continue for 30 seconds each side with mindful breath

KB - One Arm Row pronated

Standing with feet hip width apart or staggering one leg behind (think ribs towards hips) remaining active in the core.

- Hold the Kb by the horns, raise above your head & lower behind your head keeping the elbows squeezing towards one another & not splaying out to the sides. 

- Inhale to prepare 
- Exhale to straighten the arms overhead

- Continue for 60 seconds per round.

KB - Tricep Extension two hands

Standing with wide stance, hold the Kb in one hand, other hand stabilises out to side. 

- Inhale to hinge the hips back (like chair pose) and let the Kb swing between legs
- Exhale to thrust the hips forward using your legs/glutes to create momentum for the arm to swing to shoulder/head height. Squeeze glutes tightly at the top each time for maximum results. 

- Complete 30 seconds each side per round matching movement to breath

KB - Single Arm Swing

Holding the Kb by the horns

- Inhale hinging at the hips and sitting the bum back (like chair pose)
- Exhale to drive the hips forwards, engaging the glues curling the Kb to cheat and pressing overhead

- Continue for 60 seconds per round matching movement to breath

KB - ARMS & SHOULDERS

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