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    Kettle Booty: Move 3: Knee To Elbow Squats

    Uploaded by

    Simone a
    This document provides instructions for 16 moves to complete a full-body kettlebell and dumbbell workout routine. The moves work various muscle groups including legs, glutes, core, shoulders, arms and back through exercises like squats, lunges, bridges and planks. Participants are instructed to complete 2 rounds of the circuit of moves consecutively for a full body toning and strength training workout.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Kettle Booty: Move 3: Knee To Elbow Squats

    Uploaded by

    Simone a
    89 views6 pages
    This document provides instructions for 16 moves to complete a full-body kettlebell and dumbbell workout routine. The moves work various muscle groups including legs, glutes, core, shoulders, arms and back through exercises like squats, lunges, bridges and planks. Participants are instructed to complete 2 rounds of the circuit of moves consecutively for a full body toning and strength training workout.

    Original Description:

    kettle booty

    Original Title

    TIU+kettle+booty

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    This document provides instructions for 16 moves to complete a full-body kettlebell and dumbbell workout routine. The moves work various muscle groups including legs, glutes, core, shoulders, arms and back through exercises like squats, lunges, bridges and planks. Participants are instructed to complete 2 rounds of the circuit of moves consecutively for a full body toning and strength training workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    89 views6 pages

    Kettle Booty: Move 3: Knee To Elbow Squats

    Uploaded by

    Simone a
    This document provides instructions for 16 moves to complete a full-body kettlebell and dumbbell workout routine. The moves work various muscle groups including legs, glutes, core, shoulders, arms and back through exercises like squats, lunges, bridges and planks. Participants are instructed to complete 2 rounds of the circuit of moves consecutively for a full body toning and strength training workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    Move 3: KNEE TO ELBOW

    SQUATS

    KETTLE BOOTY

    toneitup.com

    Move 1: SIDE LUNGE

    STAND with your feet hips width apart and bring your
    dumbbells to your shoulders, elbows tucked by your
    sides.
    DROP down into a squat with your elbows touching
    your knees. Push your hips forward as you come
    back up. Complete 15 reps.
    COMPLETE two continuous rounds of moves 3-8.

    START with feet wider than hips-width, toes pointing


    forward. Lunge to the right and then alternate to the
    left. Make sure your knee doesnt go past your toes.
    Complete 6 reps per side.

    Move 4: LIFTED TOE SQUAT

    Move 2: LUNGE + AB TWIST

    B
    BRING your left leg slightly out and lift your heel
    up. Keep the dumbbells at your shoulders with your
    elbows by your side.
    SQUAT down and keep your heel raised. Complete
    16 reps. Do your right side during the second round.

    SIT back into a side lunge on your right side.


    STEP off with your right leg and lift your knee across
    your body to meet your left elbow. Complete 10 reps
    on your right then switch sides.

    Move 5: ABDUCTION WITH


    SHOULDER PRESS

    Move 7: SINGLE LEG


    DEADLIFTS

    START with the dumbbells next to your shoulders


    and your weight shifted into the right leg.
    AS you press the dumbbells straight above your
    head, lift your left leg out to the side. Keep your core
    engaged throughout the move. Complete 16 reps.
    Do your right side during the second round.

    BEGIN with the dumbbells in front of your body and


    your weight shifted into the right foot. Keep your leg
    level with your back as you drop down and lift your
    leg up. As you come back up, squeeze your glutes.
    Complete 5 reps. Do the left side during the second
    round.

    Move 6: BICEP CURL + LEG LIFT


    Move 8: ROWS

    BEGIN with arms straight by your side and your


    weight shifted into the right leg. As you curl the
    weights up, lift your left leg straight behind you.
    Complete 10 reps. Do your opposite side during the
    second round.

    KEEP your back in line with your lifted leg from the
    previous move. Hang the dumbbells straight in front
    of your shoulders.
    KEEP the core and booty engaged as you pull the
    dumbbells back and next to your ribs. Complete 12
    reps. Do the left side during the second round.

    Move 9:
    SINGLE ARM
    SWING WITH
    JUMPING JACK

    START with your feet wider than hips-width. Hold the


    kettle bell in your left hand and squat back slightly as
    you swing it down between your legs.
    AS you swing the kettle bell back up, switch it to your
    right hand and jump your feet together. Jump your
    feet back out to starting position and swing the kettle
    bell between your legs. Each swing of the kettle bell
    down is one rep. Complete 28 reps.

    Move 10:
    KETTLE BELL
    CLEAN TO
    TRICEP PUSH
    UP

    START with your legs slightly wider than hips-width.


    Bend your knees and keep your back neutral as you
    grab the kettle bell with your right hand.
    STAND with your legs straight and your elbow bent
    with the kettle bell next to your shoulder.

    LIFT the kettle bell


    straight above your head.
    REVERSE the move and
    put the kettle bell on
    the ground. Drop to the
    ground and perform
    a push-up with your
    elbows tucked directly
    next to your ribs. Stand
    back up and repeat
    one more rep on the
    right side. Switch and
    complete 2 reps on the
    left side.

    Move 11: KETTLE BELL PASS

    Move 12:
    LUNGE AND
    CLEAN

    B
    A

    STAND on your right leg with your left hovering


    slightly in the air behind your body. Hold onto the
    kettle bell in your right hand and pass it in front of
    your body to your left hand. Now pass it to back
    to your right hand behind your body. Continue this
    counter clock-wise movement for 15 seconds. Switch
    standing legs and pass the kettle bell in the opposite
    direction. Continue for another 15 seconds.

    BEGIN with your legs together and dumbbell


    hanging by your side in your right hand. Lunge down
    to your left side and lower the kettle bell down by
    your left foot.
    AS you push off your left leg to return to standing
    with your feet together, curl the kettle bell up toward
    your body. From the curl, press the kettle bell
    straight above your head. Complete 13 reps then
    switch sides.

    Move 13: PLANK + TWIST

    Move 14: KETTLE BELL BRIDGE

    DROP down to plank position with feet together and


    hands directly below your shoulders. Hold here for 15
    seconds.
    SWING your left leg to the front and shift your weight
    into your left hand, right arm straight in the air as
    you twist open to your right side. Hold here for 15
    seconds. Repeat both positions on the left side.

    LAY on your back and bend your knees so that your


    feet are about six inches away from your booty. Rest
    the kettle bell on your lower abs and hold in place
    with both hands.
    PUSH your hips into the air while still holding on to
    the kettle bell with both hands. Complete 10 reps.

    Move 15: LEG LIFT BRIDGE

    Move 16: BRIDGE MARCH

    WITH the kettle bell still resting on your lower abs,


    keep your hips raised. March by raising your left leg
    a few inches off the ground, lowering and repeating
    with the right. March it out for 10 seconds.

    FROM the previous move, hold your hips up and lift


    your right leg into the air.
    LOWER down to the ground while still holding the
    right leg in the air. Keep your core engaged and your
    glutes tight. Complete 5 reps then switch legs.

    CHECK IN WITH US!


    #TIUTEAM

    @TONEITUP @KARENAKATRINA TONEITUP.COM

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