Name: Playbook - Sophia Panella - Week 4 Day 3 AT HOME - Kettlebell HIIT + Core
Uploaded: 2024-02-15T14:30:01.191Z
Duration: 15 min
Description: Week 4 Day 3 AT HOME - 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 4 Day 3 AT HOME - Kettlebell HIIT + Core

First home glute work out that’s ever exhausted me 👍🔥

Danielle

I died. could not get through last set of walking lunges. can’t wait to improve ! so challenging and so good!

deeva

Tessa

Week 1 Day 1 - Glutes + Hamstrings

This workout was a great one! Really pushed me!

Best upper body workout I’ve had in a long time! So tough but so effective

Lexy

Chest day is my least favorite, but this one was fun!!

Reagan

Week 1 Day 2 - Shoulders, Chest + Triceps

Shianne

Tracy

Such a good workout to start the day! 😅

Week 1 Day 3 AT HOME - Kettlebell HIIT + Core

I don’t own bands. It’s hard to do at home

Ruthi

These home workouts are killer. loving them

Michelle

I am lifting heavier and I’m so excited to see myself grow even more!

Week 1 Day 4 - Back + Biceps

Such a good burn! Feeling so much stronger too! 💪🏼🍑

Emma

Week 1 Day 5 - Legs + Quads

I have such a love/hate relationship because it is so hard but soooo good😅 Prepare to burn!!

Week 2 Day 1 - Glutes + Hamstrings

Carley

Week 2 Day 2 - Shoulders, Chest + Triceps

Week 2 Day 3 AT HOME - Kettlebell HIIT + Core

Love watching the weight I’m lifting increase!

Week 2 Day 4 - Back + Biceps

Jessica

Week 2 Day 5 - Legs + Quads

Week 3 Day 1 - Glutes + Hamstrings

Week 3 Day 2 - Shoulders, Chest + Triceps

Week 3 Day 3 AT HOME - Kettlebell HIIT + Core

Going up in weight in all exercises is so rewarding! 💪🏼

Week 3 Day 4 - Back + Biceps

Week 3 Day 5 - Legs + Quads

Week 4 Day 1 - Glutes + Hamstrings

I love upper body days! 💪🏼 Made me feel so strong!

Ashley

Week 4 Day 2 - Shoulders, Chest + Triceps

So glad I started my day this way! And went up in weights 💪🏼

Week 4 Day 4 - Back + Biceps

Definitely started feeling my legs get numb and i love that feeling!!!

Week 4 Day 3 AT HOME - Kettlebell HIIT + Core

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