Name: Playbook - Shaina Fata - Full Body | Kettlebell Only
Uploaded: 2024-02-29T22:26:15.594Z
Duration: 45 min
Description: Full Body | Kettlebell Only

Did these with 8kg for the first time.. Shoulders are burning 🥵

Cynthiya

Zulmar

Amy Sherman

Marisha

Tiffany

Great pre Holiday party work out! 🎄✨

Heidi

Full Body FIRE with only ONE kettlebell needed 😝. I’m using a 40-lb kettlebell. Let’s MOVE!!

You’re working with 3 supersets today and 1 burnout at the end 🔥. Complete all rounds in the superset before moving on to the next!

Good luck and let’s get moving!!

• start standing with your feet close together at the center of your mat

• step out to one side, bringing the feet to about hip width

• squat down, pushing your hips back and engaging the core

• stand up and step back through center, repeating the squat on your other side

Lateral Step Squats

• start standing at the front of your mat

• lunge back, bringing both legs to 90 degree angles

• keep your core engaged and back straight

• press firmly into the front foot and squeeze the inner thighs to stay stable

Back Lunges

• start standing with feet hip width apart

• bring one knee up towards your chest and grab a hold of the calf with both hands, interlocking your fingers

• draw the knee up and back, tipping your chest slightly back to stretch the hip flexor in your standing leg

• place the foot back down and repeat on your other side

Knee Hugs

• Start in a plank with your hands shoulder distance apart.

• Press your shoulders up and wrap your tailbone back, engaging the core.

• Lift the hips up and back into a downward facing dog position.

• Tighten your core to slowly roll back forward into a plank.

Downdog to Plank

• Start with your hands shoulder distance apart.

• Bend at the elbows to come down, keeping your core tight.

• Extend your arms engaging your chest as you push up.

Push-Ups

• Bring hands behind you with fingers facing towards your body. Feet should be hip width.

• Press firmly down in to the palms and squeeze shoulders back in to a reverse table.

Reverse Table Lifts

Warm-Up

• start standing with a kettlebell at your chest between both hands

• lunge back, bringing your knees to 90 degree angles while keeping the core tight and engaged 

• as you lunge, press the dumbbell straight up and over your head

• slowly step forward while simultaneously lowering the dumbbell back to starting position

KB Back Lunge Press

• start in a plank with the kettlebell off to one side of your body and behind your hand

• grab the kettlebell with the hand on the opposite side and slide it over 

• keep your hips stable and facing the floor (core is TIGHT!!)

• do a push-up, keeping your elbows hugged in and hips at shoulder height

KB Slide to Push-Up

Superset 1

DO SAME REPS ON EACH SIDE

• start with a kettlebell held at your chest with both hands and bring your feet hip width apart

• bend one leg, placing your toes/ball of your foot on the floor with your heel raised

• your knees should be lined up

• keep the spine straight as you squat down, pushing the hips back

• Engage your core!

• stand back up and lunge forward, bringing your knees to 90 degree angles

KB Kickstand Squats

DO SAME REPS PER SIDE

• start seated with your feet flat on the floor and back straight

• place a kettlebell on one of your shoulders and extend the other arm out straight to the side

• press the dumbbell straight up and over your head, keeping the back straight and core TIGHT

• slowly lower back down and repeat

Seated Single Over Head KB Press

Superset 2

• Start standing with a kettlebell in your hands and feet hip width.

• Slightly fold over the hips and push the hips back while bending the knees. Don’t go into a full squat!

• Thrust your hips forward use the momentum to also push the kettlebell forward.

KB Swings

• start standing with feet hip width and a kettlebell in between your hands

• hinge at the waist, bending the knees and pushing the hips back while keeping your back straight

• draw the dumbbell back up and to chest height, letting the elbows bow outwards

• lower back down and repeat, starting with the deadlift

KB Deadlift to High Pull

Superset 3

• start in a plank with both of your hands on the handle of the dumbbell

• jump the feet forward, planting them about hip width on each side of the dumbbell

• using your glutes and core (NOT YOUR BACK), pull the dumbbell up and you straighten to a standing position

• bend the knees and push the hips back to lower the dumbbell back down

• hop the feet back to your starting position

KB Half Burpee Variation

Full Body | Kettlebell Only

Nice, but I kind of missed hearing a trainer in the background talking through the movements.

Christine

AMAZING! ❤️ all the following along workouts!

Kaitlin

Great!! please more follow along workouts

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Andrea C

Sara

Jessica

Total Body BURN 🔥💪🏾

I really liked this one! I needed a short one and this did the job, thanks!

Artice

Second time doing this killer workout 👏🏼

Miranda

Alice

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Nicolle

Laura

Nova

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Joyce Castro

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Valerie

Diana

Diane

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Selina

Cara

Torchy

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Marco

What a great workout, all of kicked my butt!!!👍👍

Couldn't do the table push-up, so I just did the side plank. Awesome exercise! The other comments helped with not starting off too heavy with weights.

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Carol

Great exercise! Can't wait to do these again with more weight!

Full Body CHALLENGER 🔥

Some  of those are too hard. Had to make my own modifications, but I did all 3 rounds in 45 minutes!

Getting back into weight after sometime off. Listening to my body and only did 1 round but still got my heart rate. Will be back to 2 rounds real soon

Alaysha

Kicked my butt in the best way!! Let’s get it!!

oliana

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Wooo such a spicy one! Challenged me in every way!

Shruti

Shannon

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Carolyn

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Victoria

Barbara

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Alexandra

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ania

Melissa

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ASHLEE KNOX

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Horrible choice of music. I couldn't get done with this exercise fast enough. Otherwise,  very challenging wo for me

Erin

Inna

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Sharyl

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I loved this one but my knee just couldn’t handle all the various squatting moves today so sadly i had to end this early ☹️

Elle

Ashli

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Great workout! Wish you had the warm up and cool down included.

Full Body PUMP | DB Circuit

This was awesome! Loved the music choice, Loved the workouts and perfect amount of time!

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Jessi

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Amy Lucci

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Keep coming back to this one - I love it!

Jane

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Jennifer

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Did this in the am to get myself going loved it!

Liza

30-Min Total Body | DB Circuit

This one was so good! Ugh.. just right!! Thank you so much 🙏

Kenya

That was sick!! Love a full body pump like that!! I used 10lb dumbbells, but next time I think I could challenge myself with 15lbs for some of those exercises!

Lucy

Full Body | No Repeats! | Dumbbells Only

Love the “no repeats” workouts. Nice change of rhythm 🥁 🙌🫶

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Courtney

Lindsay

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Danae

Amazing workout. This was my first time using your app. I’ve done workouts from your IG page and loved them. This is even better.  Thank you thank you!

This was great! I loved it being split into sections lower body/upper body/abs!

Kate

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Anna Wasylyszyn

Thea Sanchez

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The burn crept in and it never left🔥🔥🔥

Arielle

Nadia

DeeDee

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Tough workout! I could have used like 5 more seconds in between exercises to catch up to you and catch my breath a bit. Another great one though 🔥

Full Body Circuit 3.7.22

Great workout! Very sweaty, and I'm out of breath... lol

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Ooooweeee! That first round was insane! 🤣

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Laurel

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Anna

Might have been my favorite workout yet!! 🔥 🔥

Hannah

This one rocked my socks!!💪🏼🙌🏼 Super sweaty and just about out of breath!

Caleigh

Jessica Fata

Full Body Circuit 1.24.22

By far my favorite full body yet! Love the timed ones because I don’t feel rushed to keep up. Loved how the first four were more intense than the last four, but all exercises were so great!!

Holy moly. Great start to my week, I was challenged and I’m SO excited for what’s to come 💪🏼😍

Evalena

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Emily

This is my first time doing one of your excercise routines and I loved it ! I had a hair time though with the dumbbell OH deadlift I lost balance a lot and had to do it a little slower so I could have control and balance, I felt weird doing the frogs it was first time for that I was excited though, I love the jump

Full Body | Kettlebell Only

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