Name: Playbook - Sweat Rewards - Week 1 D1 - Kettlebell Kick
Uploaded: 2024-01-07T23:57:04.656Z
Duration: 40 min
Description: Week 1 D1 - Kettlebell Kick

Akua

Great workout. Only had to modify one workout. Took me 64 min to complete. But I did it! Thanks.

Renee

ShannonMarie’

- Jack your feet out and in while alternately bring one arm overhead
- Repeating back and forth for time or reps

Cross jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

Warm up

Back and shoulders. In crease weight each round

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension and press kettlebells
- Repeat for reps

Kettlebell front rack squats + thruster

- With kettlebells beside you grab kettlebells 
- Perform jump squats taking the kettlebell to the ground with each rep, alternating with a Bodyweight jump squat

Kettlebell jump squats 2

- With a single kettlebell perform a swing with a reverse lunge
- reset from lunge
- perform another swing and to a snatch
- Work both sides

Kettlebell swing + reverse lunge  + swing to press

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement
- extend up 1/2 way 
- lower back down
- extend up back to starting position

Kettlebell tempo sumo 1 + 1/2 squat

Lower body set 1

Move through the exercises as a circuit and rest once all four exercises are complete.

- Perform a kettlebell swing to full arm extension overhead with your legs in staggered stance
- Repeat for desired reps

Kettlebell B stance single swing

- Hinge the hips holding a KB with 1 hand 
- Push your hips forward engaging your glutes
- Swing the KB between your legs and grab with opposite hand, swinging KB up to shoulder height
- repeat kb exchange for desired reps on each side

Kettlebell Exchange swings

Kettlebell Row + snatch & press

- With a single arm hold yourself in an elevated plank on another kettlebell,box or bench
- With your free hand row a kettlebell to your side
- Repeat for desired reps

Kettlebell single arm elevated plank row

Lower & Upper set 2

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated
- 10 reps each side

Kettlebell gorilla rows

- Press to an overhead position 
- Rotate as you reach full extension 
- Keep your core engaged

Kettlebell rotational single press to double

- With both hands on a kettlebell perform renegade rows alternating hands 
- Keep your core stable and minimize any rotation in your body

Kettlebell renegade rows

Upper body & Core set

Week 1 D1 - Kettlebell Kick

Improved Program, Better Results!

Finished all except circuit 6. I need a day break! 😂 great body movement today.

Week 1 D1 - Kettlebell Kick

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