Name: Playbook - Sophia Panella - Week 1 Day 3 - Kettlebell HIIT + Core
Uploaded: 2024-02-15T14:30:01.050Z
Duration: 15 min
Description: Week 1 Day 3 - Kettlebell HIIT + Core

I’ll be honest, I’m not a huge HIIT fan, or I thought I wasn’t & I almost skipped this workout. I decided to give it a try & oh my. I am SHAKING. & so sweaty. I never sweat like this with strength training. Definitely loved this one!

Eyricka

Really enjoyed this workout! Something different which made it enjoyable!! Great sweat too 💪🏽

Kylee

That got my sweatin, my gym doesn’t have many kettlebells but I incorporated dumbells for some of exercises and was able to make it work!

Courtney

Could only finish the kettlebell HIIT due to time constraints. Phase 1 but me down ☠️☠️

Brandy

Ashlyn

Loved this!!! Thank you! Not enough kettle bell work out there in the world!

Marissa Holguin

Loved this kettlebell workout please put more on the app!!

Trista

Took my boyfriend through this workout and we both died!! ☠️🔥

Tatum

Caroline

Amazing. Like this core and hurt much better than the month one core this one is amazing

Brooke

Had me sweating buckets. This felt really good 💪🏻

Alexia

Sylvia

Sydney

Go through all exercises in order and repeat 4 times.

- Begin with kettlebell on the floor in a squat stance
- With a quick movement, take kettlebell and bring it up towards your chest, switching hand position to side of handle to grab easier
- Return kb back to ground switching your hand position to grabbing the handle on top
- Keep core tight 
- Movement should move in a straight line up and down like a zipper

Kettlebell Goblet Clean

- Begin with feet shoulder width apart and in a deadlift position with one hand on the kb and one hand straight out to your side for stability
- Using legs to push off the ground
- Accelerate and zip the kb up to your waist
- Driving your elbow back and punching the kb into a rack position
- Return kb back down to starting position and repeat 
- Reps are per arm

Kettlebell dead clean

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground driving with your elbows 
- Engage your lat as you pull up 
- Keep core activated and lower body strong
- Reps are per arm

Kettlebell gorilla rows

- Begin by kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides
- Reps are per arm

Half kneeling bottoms up kettlebell press

Kettlebell HIIT

- Hold the kettlebells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- March in one place raising your knee up, keeping your core engaged the whole time

Kettlebell farmers carry

- Hold kettlebell in upright goblet position
- Keeping your core tight and engaged, begin marching in place, bringing your knees up
- Reps are total

Kettlebell goblet march

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position
- Reps are per side

Kettlebell kneeling halo

Kettlebell Core

Week 1 Day 3 - Kettlebell HIIT + Core

Michael

I wanted to throw in a little spice today as I’ve been in a slump so I paired this with good mornings and a goblet squat super set and it was🤌🏻

Laura

Week 1 Day 1 - Glutes + Hamstrings

that was super challenging! I am just starting out so I couldn’t finish but I am hoping I can improve asap!

deeva

Lesly

it was great! i love how I could watch you perform the exact movements. so I could follow. it is so helpful I am excited for this!

alyssa

Week 1 Day 2 - Back + Biceps

Loved this workout! Arms are burning!🔥

Everything is on fire after that one!! 🔥🔥

Kristen

I was sick but we still got a hard pump in 😝

Week 1 Day 4 - Chest, Shoulders + Triceps

Legs are burning in the best way possible!💗

could barely walk down the stairs after 😂

taylor

Week 1 Day 5 - Legs + 	Quads

Halle

Week 2 Day 1 - Glutes + Hamstrings

Coming back from a two day back injury, lowered my weights and slowed down a bit, but happy to be back💗

Week 1 Day 3 - Kettlebell HIIT + Core

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