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

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

Build strength, fitness, and body awareness during this 60 minute Follow Along Kettlebell Class for Beginners & All Levels. The only equipment required is one light kettlebell (5-20 lbs). Remember to listen to your body and adjust the class and exercises according to your needs. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 🌈 FREE GIFT: 7 Day Kettlebell Jumpstart Calendar (perfect for beginners): https://www.kettlebellsolo.com/pages/7daykj Practice beginner kettlebell exercises that will build strength, improve fitness, and enhance body awareness - no prior knowledge or kettlebell technique required. You can do this workout 1-3x per week, OR join the FREE 7 Day Kettlebell Jumpstart! Sign up here: https://www.kettlebellsolo.com/pages/7daykj When you're ready for the next step, check out the 28 Day Beginner Program in the Kettlebell Solo Membership: https://www.kettlebellsolo.com/orders/checkout?c=1867476 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Warm Up 0:00 Round 1 13:17 - Tempo Deadlift - Thigh Circle - A or U Turn Handoff Round 2 27:41 - Regular Deadlift - Thigh Circle - ABH ABH Front Step Practice 42:57 Cool Down 47:01 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 MORE KETTLEBELLS: Join the Kettlebell Solo Community Group on Facebook (open to all): https://www.facebook.com/groups/kettlebellsolo 💪🏼 Kettlebell Solo Membership 💪🏼 https://www.kettlebellsolo.com/join Join the Kettlebell Solo Membership and get the entire catalog of 70+ ad-free kettlebell videos, plus exclusive classes & calendars including: • 28 Day Beginner Programs • 28 Day Intermediate Programs • 31 Day Jumpstart Program •50+ full-length 30 minute & 60 minute kettlebell classes •7+ monthly calendars • Tutorials • Live calls in our private Facebook group • Printable PDF outlines for each class Learn more about the Kettlebell Solo Membership & join at: https://www.kettlebellsolo.com/join 📱 Instagram: @kettlebellsolo 💻 Facebook: https://www.facebook.com/groups/kettlebellsolo #kettlebellworkout #kettlebell #kettlebelltraining

🌈 FREE GIFT: 7 Day Kettlebell Jumpstart Calendar (perfect for beginners): https://www.kettlebellsolo.com/pages/7daykj Practice beginner kettlebell exercises that will build strength, improve fitness, and enhance body awareness - no prior knowledge or kettlebell technique required. You can do this workout 1-3x per week, OR join the FREE 7 Day Kettlebell Jumpstart! Sign up here: https://www.kettlebellsolo.com/pages/7daykj When you're ready for the next step, check out the 28 Day Beginner Program in the Kettlebell Solo Membership: https://www.kettlebellsolo.com/orders/checkout?c=1867476 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Improve strength, fitness, and body awareness with this 50 minute Total Body Workout for Beginners. The only equipment needed is one light kettlebell (5-10 lbs). Remember to listen to your body and adjust the class and exercises according to your needs. Warm Up 0:00 Round 1 11:53 - Tempo Goblet Squats - Shin Circle - A or U Turn Handoff Round 2 30:29 - Tempo Split Squat - Shin Circle Figure 8 - ABH ABH Back Step Practice 45:08 Cool Down 50:24 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 MORE KETTLEBELLS: Join the Kettlebell Solo Community Group on Facebook (open to all): https://www.facebook.com/groups/kettlebellsolo 💪🏼 Kettlebell Solo Membership 💪🏼 https://www.kettlebellsolo.com/join Join the Kettlebell Solo Membership and get the entire catalog of 70+ ad-free kettlebell videos, plus exclusive classes & calendars including: • 28 Day Beginner Programs • 28 Day Intermediate Programs • 31 Day Jumpstart Program •50+ full-length 30 minute & 60 minute kettlebell classes •7+ monthly calendars • Tutorials • Live calls in our private Facebook group • Printable PDF outlines for each class Learn more about the Kettlebell Solo Membership & join at: https://www.kettlebellsolo.com/join 📱 Instagram: @kettlebellsolo 💻 Facebook: https://www.facebook.com/groups/kettlebellsolo #kettlebellworkout #kettlebellroutines #homeworkoutideas

🌈 FREE GIFT: 7 Day Kettlebell Jumpstart Calendar (perfect for beginners): https://www.kettlebellsolo.com/pages/7daykj Practice beginner kettlebell exercises that will build strength, improve fitness, and enhance body awareness - no prior knowledge or kettlebell technique required. You can do this workout 3-5x per week, OR join the FREE 7 Day Kettlebell Jumpstart! Sign up here: https://www.kettlebellsolo.com/pages/7daykj When you're ready for the next step, check out the 28 Day Beginner Program in the Kettlebell Solo Membership: https://www.kettlebellsolo.com/orders/checkout?c=1867476 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Warm Up 0:00 - Pelvic Tilt (narrow, neutral, wide square) 10 reps each - Handcuff (breathe into chest) 8-10 breaths - Hip Hinge (narrow, neutral, wide square) 10 reps each - Squat (narrow, neutral, wide square) 10 reps each - Ankle Mobility (circles, calf raise) 10 reps each Round 1 17:00 - Tempo Deadlift (neutral square) 10 reps, 4 counts down, 4 counts up - Thigh Rainbow (neutral long stagger) 10 per side - A or U Turn Handoff (narrow square) 10 reps X 2 sets Round 2 31:40 - Regular Deadlift (neutral square) 10 reps - Thigh Rainbow (neutral long stagger, pulse) 10 reps per side - ABH (narrow square) 10 cw & ccw X 2 sets BONUS: Intro to the ABH Front Step 41:05 - ABH Front Step 10 reps cw & ccw per leg Cool Down 44:48 - Pelvic Tilt (narrow square) 10 reps - Pelvic Tilt (neutral square) 10 reps - Pelvic Tilt (wide square) 10 reps - Nasal Belly Breathing 5 min 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 MORE KETTLEBELLS: Join the Kettlebell Solo Community Group on Facebook (open to all): https://www.facebook.com/groups/kettlebellsolo 💪🏼 Kettlebell Solo Membership 💪🏼 https://www.kettlebellsolo.com/join Join the Kettlebell Solo Membership and get the entire catalog of 70+ ad-free kettlebell videos, plus exclusive classes & calendars including: • 28 Day Beginner Programs • 28 Day Intermediate Programs • 31 Day Jumpstart Program •50+ full-length 30 minute & 60 minute kettlebell classes •7+ monthly calendars • Tutorials • Live calls in our private Facebook group • Printable PDF outlines for each class Learn more about the Kettlebell Solo Membership & join at: https://www.kettlebellsolo.com/join 📱 Instagram: @kettlebellsolo 💻 Facebook: https://www.facebook.com/groups/kettlebellsolo #kettlebellworkout #kettlebellroutines #athomeworkout