ALL standing, NO jumping | ONE heavy dumbbell or kettlebell | MODERATE day | INCLUDES warm up + cool down
EmPOWER yourself to better fitness with this fun, kettlebell-inspired workout that leaves you feeling like you can do anything! ?
With DYNAMIC, POWERFUL MOVES using a single heavy dumbbell or kettlebell alternating with low impact cardio, this fast-moving routine uses momentum to strengthen your core, glutes, and heart! ?
The workout includes a conversation about kettlebells and why UNIQUE MOVES LIKE THESE are great for gaining/maintaining strength for women of a “certain age.”
Grab a heavy dumbbell (or kettlebell) and join in the fun!
SHOPPING INFO:
Grab these adorable leopard print leggings from TJ Maxx (not an affiliate, just a fan!): https://tjmaxx.tjx.com/store/jump/product/women-clothing-activewear-workout-bottoms/Leopard-Printed-Leggings/1000617832?colorId=NS6753486&pos=2:52&N=3927075686
Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg
SET UP:
Interval timer is set for 30 seconds, alternating between dynamic strength and cardio; complete the circuit three times; there is NO REST
WARM UP
EXERCISES:
Middle Skips
Slingshots (one direction)
Slingshots (opposite direction)
Big Arm Side Shuffles
Halos (one direction)
Halos (opposite direction)
Upside Down Jacks
Snatches (one side)
Snatches (opposite side)
Twisting Kicks
Figure Eights (one direction)
Figure Eights (opposite direction)
Ding Dongs
High Pulls (one side)
High Pulls (opposite side)
FINISHER:
Reach Across Crunch
Squat and Press (one side)
Squat and Press (opposite side)
COOL DOWN
? EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!
Some sound effects provided by https://www.zapsplat.com/
// FOLLOW
? Killer B Hive Facebook Group: https://goo.gl/fqtMXU
? Website: http://pahlabfitness.com/
// RESOURCES
? WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
? SHOP KILLER B MERCH ➭ http://bit.ly/shopkb
? MY FAVES FROM AMAZON ➭ http://bit.ly/KBamazon
// SUPPORT
? PATREON ➭ https://www.patreon.com/PahlaBFitness
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// PODCAST
? YouTube ➭ https://www.youtube.com/c/TheFitnessMattersPodcast
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❤ Pahla B – your BEST fitness friend! ❤
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