Follow along with Britt for Kettlebell Solo Class 13! All you need is one light kettlebell (10-30 lbs) and a comfortable space to lay down at the end of class. Intro 0:00 Review of Stances 0:57 Warm Up 1:55 - Neck Mobility 10 reps each - Handcuff with Pelvic Tilt (narrow, neutral square) 10 reps in each - Hip Hinge (neutral square) 10 reps X 2 sets - Squat (neutral square) 10 reps X 2 sets - Ankle Mobility 10 reps each Round 1 14:54 - Tempo One Hand Deadlift (neutral square) 10 reps per side - Set 1 Bent Knee, Set 2 Straight Leg - Thigh Rainbow (neutral square, pulse no pulse) 5 reps each direction per leg - U Turn Back Step (narrow square) 10 reps per leg - Set 1 One leg at a time, Set 2 Quick Step X 2 sets Round 2 35:28 - Regular One Hand Deadlift (neutral square) 10 reps per side - Set 1 Bent Knee, Set 2 Straight Leg - Double Thigh Rainbow (neutral square) 10 reps - Set 1 Pulse, Set 2 Pulse No Pulse - ABH (neutral mid stagger with turn out) 10 reps cw & ccw per side X 2 sets Cool Down 49:23 - Pelvic Tilt (neutral mid stagger with turn out) 10 reps per side - Pelvic Tilt (neutral square hinge) 10 reps - Sphinx Breath 10 reps - Nasal Belly Breathing 5 min

Kettlebell Solo improves body awareness. During today’s class, I’d like you to tune in to your body during the exercises we do. What do you feel? Where do you feel it? What do you notice about your thoughts while you’re doing the workout? I encourage you to simply observe and watch your inner world, without judgment. Follow along with Britt for Kettlebell Solo Class 12! All you need is one light kettlebell (10-30 lbs) and a comfortable space to lay down at the end of class. Intro 0:00 Review of Stances 1:13 Warm Up 2:09 - Neck Mobility 10 reps each - Handcuff with Pelvic Tilt (narrow, neutral square) 10 reps - Hip Hinge (narrow, neutral square) 10 reps - Squat (narrow, neutral square) 10 reps per side - Ankle Mobility 10 reps each Round 1 15:35 - Crush Grip Squat (narrow square) 10 reps - Set 1 Tempo, Set 2 5s isometric in bottom position - Shin Circle (narrow long stagger) 10 reps cw & ccw - A or U Turn Swing Handoff (narrow square) 10 reps per side X 2 sets Round 2 29:19 - Split Squat with Isometric (neutral long stagger) 5 reps per side - Bodyweight, Handcuff, or Crush Grip - Shin Circle (narrow square) 10 reps cw & ccw - Set 2 narrow short stagger option 5 reps cw & ccw per side - ABH Front or Back Step (narrow) - Step Pause Step cadence - 5 reps cw & ccw per leg X 2 sets Cool Down 45:11 - Pelvic Tilt (neutral long stagger squat) 10 reps per side - Pelvic Tilt (narrow square hinge) 10 reps - Sphinx Breath 10 reps - Nasal Belly Breathing 5 min

Follow along with Britt for Kettlebell Solo Class 11! Bring a light kettlebell (10-30 lbs) and make sure you have a comfortable space to lay down for the cool down at the end of class. Intro 0:00 Review of Stances 1:03 Warm Up 1:56 - Handcuff with Neck Mobility 10 reps each - Shoulder Rolls 10 reps each direction - Pelvic Tilt (neutral hinge) 10 reps - Hip Hinge (neutral short stagger) 10 reps per side - Kickstand Squat (wide short stagger) 10 reps per side - Ankle Circles 10 reps each direction Round 1 12:15 - Tempo Deadlift (neutral short stagger) 5 reps per side + 5-10s hold after the last rep - Thigh Circle (wide short stagger, static) 5 reps cw & ccw on front & back legs, then switch sides - A or U Turn Swing Handoff (neutral square) 10 reps per side X 2 sets Round 2 29:30 - Regular Deadlift (neutral short stagger) 10 reps per side - Thigh Circle (wide short stagger, pulse) 5 cw & ccw on front & back legs, then switch sides - ABH Front or Back Step (narrow) - Step Pause Step cadence - 5 reps cw & ccw per leg X 2 sets Preview & Practice the Kettlebell Swing 47:30 - Bodyweight Swing - Belly Swing - Bump Swing - Dead Stop Swing Cool Down 54:30 - Pelvic Tilt (neutral short stagger) 10 reps per side - Sphinx Breath 10 reps - Nasal Belly Breathing 5 min

Warm Up: - Handcuff with Neck Mobility 10 reps each - Pelvic Tilt (neutral long stagger squat) 10 reps per side - Hip Circles (wide square) 10 reps each direction - Hip Hinge (wide square) 10 reps - Squat (neutral long stagger) 10 reps each side - Ankle Mobility: gas pedal in hip extension 10 reps per side Round 1: - Goblet Squat with Isometric (neutral square) 5-10 reps - First set 5s isometric, Second set 3 bicep curls - Shin Circle (wide square) 10 reps cw & ccw per side - A Turn Handoff 5 reps + U Turn Handoff 5 reps (narrow short stagger) X 2 sets Round 2: - Tempo Handcuff Split Squat (neutral long stagger) 5-10 reps per side - Shin Circle Figure 8 (wide square) 10 reps each direction - First set Static, Second set Weight Shift - ABH (narrow short stagger) 10 reps cw & ccw per side Practice: - ABH Back Step: Step Pause Step in cw & ccw directions Cool Down: - Pelvic Tilt (narrow short stagger) 10 reps per side - Pelvic Tilt (wide square hinge) 10 reps - Sphinx Breath 10 reps - Nasal Belly Breathing 5 min

Warm Up: - Handcuff with Neck Mobility 10 reps each - Pelvic Tilt (narrow square) 10 reps - Hip Circles (wide square) 10 reps each direction - Hip Hinge (wide square) 10 reps - Squat (neutral long stagger) 10 reps each side - Ankle Mobility: lower leg circles in hip flexion 10 each direction, per side Round 1: - Tempo Deadlift with Isometric (wide square) 10 reps - 4 counts down, 4 counts push, 4 counts up - Thigh Rainbow (neutral long stagger, static) 10 reps per side - A Turn Handoff 5 reps + U Turn Handoff 5 reps (narrow square) - First set x 1, Second set x 2 X 2 sets Round 2: - Tempo Deadlift (narrow square) 10 reps - Set 1 Bent Knee, Set 2 Straight Leg - Thigh Rainbow (neutral long stagger, pulse / no pulse) 5 reps inside out & 5 reps outside in on each leg - ABH (narrow square) 10 reps cw & ccw Practice: - ABH Front Step: Step Pause Step in cw & ccw directions Cool Down: - Pelvic Tilt (narrow square) 10 reps - Pelvic Tilt (neutral square) 10 reps - Pelvic Tilt (wide square) 10 reps - Crocodile breath 10 reps - Nasal Belly Breathing 5 min

Follow along with Britt for a Kettlebell Solo workout! Bring a light kettlebell (10-30 lbs) and make sure you have a comfortable space to lay down for the cool down at the end of class. Warm Up: - Neck Mobility: flexion & extension, side to side, ear to shoulder, full circles 10 each - Pelvic Tilt (wide short stagger) 10 reps per side - KB Handcuff with Hip Hinge (neutral square) 10 reps - Squat (wide square) 10 reps - Ankle Mobility: circles with lateral leg raise 10 each direction, per side Round 1: - Crush Grip Squat with 5s Isometric (neutral square) 5-10 reps - First set with isometric at the Top, Second set with isometric at the Bottom - Shin Circle (neutral square) 10 reps cw & ccw per leg - A Turn Handoff Back Step (narrow square) 10 reps per side - First round One leg at a time, Second round Quick step X 2 sets Round 2: - Tempo Kickstand Squat (wide short stagger) 5 reps per leg, 4 counts up, 4 counts down - Bodyweight, Crush Grip, or Rack - Shin Circle Figure 8 (neutral square) 10 reps each direction - Set 1 Static, Set 2 Weight shift - ABH (neutral short stagger) 10 reps cw & ccw per side Cool Down: - Pelvic Tilt (neutral square) 10 reps - Pelvic Tilt (wide short stagger hinge) 10 reps per side - Crocodile breath 10 reps - Nasal Belly Breathing 5 min

Follow along with Britt for a Kettlebell Solo workout! Bring a light kettlebell (10-30 lbs) and make sure you have a comfortable space to lay down for the cool down at the end of class. Warm Up: - Neck Mobility: flexion to extension, side to side, ear to shoulder, circles 10 reps each - Pelvic Tilt (narrow square) 10 reps - Pelvic Tilt (neutral square) 10 reps - Handcuff Kickstand Hip Hinge (neutral short stagger) 10 reps per side - Squat (wide square) 10 reps - Ankle Mobility: toe rolls 10 each direction, per side Round 1: - Tempo Two Hand Kickstand Deadlift (neutral short stagger) 5 reps per side, 4 count down, 4 count up - Thigh Circle (neutral square) 5-10 reps per leg - Set 1 Static, Set 2 Pulse - A Turn Front Step (narrow square) 10 reps per side - First round One leg at a time, Second round Quick step X 2 sets Round 2: - Regular Two Hand Kickstand Deadlift (neutral short stagger) 10 reps per side - Thigh Circle Figure 8 (neutral square) 5-10 reps each direction - Set 1 Static, Set 2 Pulse - ABH Switch (neutral square) 20 reps Cool Down: - Pelvic Tilt (narrow square) 10 reps - Pelvic Tilt (neutral square hinge) 10 reps - Crocodile Breath 10 reps - Nasal Belly Breathing 5 min

Follow along with Britt for a Kettlebell Solo workout! Bring a light kettlebell (10-30 lbs) and make sure you have a comfortable space to lay down for the cool down at the end of class. Warm Up: - Neck Mobility: flexion to extension, side to side, ear to shoulder, circles 10 reps each - Lateral Reach 10 reps per side - Pelvic Tilt (neutral short stagger) 10 reps per side - KB Handcuff 8-10 breaths - Hip Hinge (neutral short stagger) 10 reps per side - Squat (neutral square) 10 reps - Ankle Mobility (calf raise, circles) 10 each Round 1: - Tempo Bottoms Up Goblet Squat (neutral square) 10 reps - First round tempo (4 count down, 4 count up), second round tempo down, stand up fast - Shin Circle (neutral short stagger) 5 reps on front & back legs, per side - A or U Turn Handoff (narrow square) 10 reps X 2 sets Round 2: - Tempo Split Squat (neutral long stagger) 10 reps per side - First round tempo (4 count down, 4 count up), second round tempo down, stand up fast - Shin Circle Figure 8 (neutral short stagger) 5 reps each direction, per side - ABH Front to Back Step or ABH (narrow square) 10 reps cw & ccw per leg Cool Down: - Pelvic Tilt (neutral square) 10 reps - Pelvic Tilt (neutral short stagger hinge) 10 reps per side - Crocodile Breath 10 reps - Nasal Belly Breathing 5 min

Follow along with Britt for a Kettlebell Solo workout! Bring a light kettlebell (10-30 lbs) and make sure you have a comfortable space to lay down for the cool down at the end of class. Warm Up: - Neck Mobility: ear to shoulder, chicken double chin 10 each - Neck Mobility: Yes & No in ear to shoulder, chicken double chin 10 each - Handcuff with Pelvic Tilt (neutral square) 10 reps - Hip Hinge (neutral square) 10 reps - Squat (neutral square) 10 reps - Ankle Mobility (demi point to point & back) 10 each Round 1: - Tempo One Hand Deadlift (neutral square) 5-10 reps per side, 4 count down, 4 count up - Thigh Rainbow with Pulse (neutral square) 5-10 reps per leg - A or U Turn Handoff (narrow mid stagger) 10 reps per side X 2 sets Round 2: - Regular One Hand Deadlift (neutral square) 10 reps per side, 4 counts up, 4 counts down - Double Thigh Rainbow (neutral square) 5-10 reps - ABH (neutral square) 10-15 reps cw & ccw Practice: - ABH Front Step 10 reps per leg - ABH Back Step 10 reps per leg Cool Down: - Pelvic Tilt (narrow mid stagger) 10 reps per side - Pelvic Tilt (neutral square squat) 10 reps - Nasal Belly Breathing 5 min