Name: Playbook - Sophia Panella - Week 3 Day 3 - Kettlebell HIIT + Core
Uploaded: 2024-02-15T14:30:01.206Z
Duration: 15 min
Description: Week 3 Day 3 - Kettlebell HIIT + Core

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 3 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🤌🏻

Ashlyn

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

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

Week 1 Day 3 - Kettlebell HIIT + Core

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 😝

Brandy

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💗

Idk how I’m supposed to pick up my baby now tbh

Jessica

Macy

Week 2 Day 2 - Back + Biceps

Juliana

Week 2 Day 3 - Kettlebell HIIT + Core

Sara

Alyssa

🔥🔥 always look forward to this arm workout

Cheyanne

Week 2 Day 4 - Chest, Shoulders + Triceps

SO FUCKING GOOD. Quads + gl00ts feeling so good.

Ellie

My quads WILL hate me tomorrow 😓😓😓

Katelyn

Week 2 Day 5 - Legs + 	Quads

Lauren

Week 3 Day 1 - Glutes + Hamstrings

Feelin strong as hell. Loved this workout

Week 3 Day 2 - Back + Biceps

Ciana

Week 3 Day 4 - Chest, Shoulders + Triceps

Katie

My legs were already shaking half way through from me weight tolerance increasing😓😓😓

Week 3 Day 3 - Kettlebell HIIT + Core

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