Name: Playbook - Ty Warren - Kettlebell HIIT
Uploaded: 2023-03-11T11:17:36.213Z
Duration: 18 min
Description: Kettlebell HIIT

Elyssa

- 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

- With kettlebell held near chest, step backwards into a lunge
- While in the lunge, rotate towards your knee
- Step back up to the starting position
- Repeat back and forth

Kettlebell lunges w/ Torso Rotation

- Hinge at the hips and come down with a neutral spine
- Pull the kettlebell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Kettlebell alternating bent over rows

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Hold the kettlebell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Keeping them close to the body
- Pause at the top, leading with elbows
- Return back to starting position

Kettlebell upright row

Kettlebell HIIT

This finisher is done Tabata style (20 seconds on 10 seconds off) for 4 rounds

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Sit on the ground with a slight lean back to activate core
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
- Movement can be done with or without weights

Kettlebell HIIT

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