Back Biceps and Abs Kettlebell Combos Workout | Day 4 & 18 FITin4 Challenge
Спорт
✨Day 4 or 18 of your FITin4 Challenge✨ 4 weeks, 30 minutes a day to a healthier, stronger, fitter YOU! 💪🏼🏋🏼
➡️ 30 minute KETTLEBELL COMBOS workout will strengthen your back and biceps with a cheeky abs finisher at the end!❤️🔥
➡️ Workout Structure: Back Biceps and Abs Kettlebell Combos Workout with 2 exercises in each combo - 30 seconds on x4 | 30 second rest
If you are on day 18, challenge yourself, pick up heavier weights!
➡️ Warm up and Cool Down included in this workout.
➡️ Low impact variations available so you can pick the option that suits you.
➡️ Weights displayed for reference, use only as a guide, these weights might not be suitable for you.
👉🏼 Challenge Playlist: • FITin4 CHALLENGE
👉🏼 Click the link to download your free PDF challenge calendar with all the links: www.workoutwithroxanne.com/fi...
TIMESTAMPS:
00:00 Warm Up
04:21 Combo 1: Uneven Bent Over Rows | Single Arm Row (L)
06:40 Combo 2: Bicep Curls (L) | Bicep Curls (R)
09:18 Combo 3: Uneven Bent Over Rows | Single Arm Row (R)
11:48 Combo 4: Bicep Curls | Underhand Grip Rows
14:24 Combo 5: Gorilla Rows (L) | Gorilla Rows (R)
16:50 Combo 6: Kneeling Curls (L) | Kneeling Curls (R)
19:23 Combo 7: Alternating Wide Rows | Take Overs
21:53 Combo 8: Pull Overs | Pull Overs in Bridge
Ab Finisher:
24:10 Torso Twists
24:58 Ab Curls
25:28 Dead Bug Pullovers
25:58 Reverse Crunches
26:28 In/Out Crunches
27:04 Cool Down
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👉🏼 EXERCISE EQUIPMENT:
⟡ Mat: miramat.com.au/?sca_ref=13285...
⟡ Bands & Weights: gndfitness.com.au/?sjram=ReEm...
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Back Biceps and Abs Kettlebell Combos Workout | Day 4 & 18 FITin4Challenge
Thanks for watching!
Roxanne ❤
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D I S C L A I M E R
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you are performing them at your own risk. Roxanne Russell will not be responsible or liable for any injury or harm you sustain as a result of this workout video.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!
#backandbicepsworkout #4weekchallenge #28daychallenge
Пікірлер: 85
Absolutely adore the warm up And cool down moments in this series! Thank you for adding that! 🫶🏼
@WorkoutWithRoxanne
6 ай бұрын
Yes, it makes it flow much better plus they are important 😊
Day 18! 🎉 Determined to finish the challenge and looking forward to February too.
@WorkoutWithRoxanne
5 ай бұрын
Amazing Annie 😊 keep going 🔥💪🏼
Day 4 done ! ✔️
I’ve been following you for a few months now. I’ve started fit in four and I just finished Day4! Tomorrow is glutes and quads… My favorite! Thank you for your motivation, and for putting this together!
@WorkoutWithRoxanne
5 ай бұрын
So happy to have you workout with us 😊💪🏼 keep smashing it you’re doing great 🔥
Day 18 done!!!! Even with family in town I was able to prioritize!
@WorkoutWithRoxanne
5 ай бұрын
Amazing job Leah 😊🔥 sounds like the healthy habits are forming 👌🏼
Forgot to comment yesterday, but got it done! (Gotta comment for my own accountability 😅) Fab workouts as always, Roxanne!
@WorkoutWithRoxanne
6 ай бұрын
Yes! I love the accountability 😃🙌🏼 keep smashing it
Just completed this as my day 18. Had to take a few days rest day as I was injured but glad to be back feeling great. Thank you.
@WorkoutWithRoxanne
5 ай бұрын
Well done Clare 😊💪🏼 hope you’re feeling better
Back here for day 18😊 thank u Roxanne!
@WorkoutWithRoxanne
5 ай бұрын
Great work 😄 keep it up ❤️💪🏼
Wow, those seated curls were harder than I thought they were going to be. Thanks for an awesome workout again!!! Kettlebell Queen Rules!!!
@WorkoutWithRoxanne
6 ай бұрын
Great effort Jim 😄 keep smashing it 💪🏼
After 2 days of rest (been sleepless so I chose to not workout, cause I might end up being injured), I'M BACK! Day 4 done
@WorkoutWithRoxanne
5 ай бұрын
Great stuff 🔥😊 make sure to rest and listen to your body
Thanks
The kneeling curls got me,great workout ,warm up and cool down is a plus
@WorkoutWithRoxanne
6 ай бұрын
Amazing effort Catherine 😄👌🏼 keep it up 💪🏼
The kneeling curls was something else! Thank u Roxanne. Done day 4..🎉
@WorkoutWithRoxanne
6 ай бұрын
Well done, keep it up 😄💪🏼
Doing your FitIn4 - thanks! No way I can lift as heavy as you can. This one was quite strenuous on my back.
@WorkoutWithRoxanne
Ай бұрын
Well done Karen for committing to the challenge 😄👌🏼 Be sure to select weights that are challenging, but that enable you to perform the movement correctly to work the target muscle. The weights I use are just a guide 😊❤️
I'm so sweaty😅 But i did🎉 Thank you coach Roxanne😵🧚
@WorkoutWithRoxanne
5 ай бұрын
Great work Mayo, keep it up 😃🔥
God Bless You,Day #4 Completed🥵🥵🥵🥵🥵💪💪💪🥰🥰😍😍You almost kill me today,with that exercise,I love it a lot🔥🔥💪💪😍😍🥰Have Blessed day darling🇵🇷🇵🇷
@WorkoutWithRoxanne
6 ай бұрын
Amazing work 😊💪🏼 keep smashing it 🔥🔥
Back for day 18! My favorite video yet 💪🏼
A little bit easier this time, but my low back was still screaming! Thanks Roxanne!
@WorkoutWithRoxanne
3 ай бұрын
You’re getting stronger lovely! Great work 💪🏼❤️
Day 4 completed. ✅ The word of the day is gorilla rows 🥴 Tough one today Roxanne, but it's done now.
@WorkoutWithRoxanne
6 ай бұрын
Great work Jenna!! I know, they are up there with one of my fave back exercises! Well done lovely 💪😊
Added bonus that all those rows absolutely KILLED my thighs!! ❤❤
@WorkoutWithRoxanne
6 ай бұрын
Great work Laura 💪🏼🔥
Roxanne thank you very much for your workouts and this cool fit in 4 week program. I don’t know how you do it but a workout with you flies by. ❤😊
@WorkoutWithRoxanne
5 ай бұрын
☺️❤️ you’re very welcome. It makes such a difference when you’re enjoying your workout session to help the time pass. Glad you’re liking them all
Still going! The gorilla one was tough... but I got through! 😍
@WorkoutWithRoxanne
4 ай бұрын
Amazing effort 💪🏼 stick with it you’re doing great 😊
I completed this after a 30 minute upperbody and core workout. This format is tough❤ I used 12 17 & 20lb weights.The gorilla and take over rows were killer!
@WorkoutWithRoxanne
2 ай бұрын
Love the effort Heather keep it up you’re doing amazing 🔥💪🏼😊
@heatherpoletti6692
2 ай бұрын
@@WorkoutWithRoxanne Thank you.
Thank you for this kettlebell and abs workout
@Keyy4Real0004
6 ай бұрын
Smashef this this is my day 2 workout.
Day 4 for me done! I had to take a couple off days. My body was so sore! I’m starting from zero here.
@WorkoutWithRoxanne
6 ай бұрын
Fantastic Brad! It can be a little daunting completing the first workout, but it looks like you’re on a roll 😁💪🏼 keep it up
Day 18! Shoveled snow today so my arms were already feeling like jelly lol!!
@WorkoutWithRoxanne
5 ай бұрын
Hehe double workout! 💪🏼💪🏼😊
Zrobione💪🔥pozdrawiam z Polski😘
@WorkoutWithRoxanne
6 ай бұрын
Well done 😊💪🏼 keep it up
Day 18 felt great! This series has been so good for increasing my strength and challenging myself. I appreciate your work and can't wait to keep going!
@WorkoutWithRoxanne
5 ай бұрын
You’re smashing it 🔥😊 amazing job, keep it up
Doneeeee! Abs are my favorite days!
This was challenging, but I loved it,thank you, Roxanne!❤️🔥
@WorkoutWithRoxanne
5 ай бұрын
Great effort 😄💪🏼 keep it up 🔥
Day 4 complete!
Thank you Roxanne!!This workout looked soooo easy when I was watching it while sitting down 😂. I did feel very accomplished after sweating through it!!❤
@WorkoutWithRoxanne
5 ай бұрын
You’re welcome, great effort on sweating through it 🔥😄💪🏼
Seated curls😱 Loved this workout💪
@WorkoutWithRoxanne
6 ай бұрын
Nice work Karen 😊 keep smashing it you’re doing great 💪🏼🔥
Loving the series so far. Thanks again ❤
@WorkoutWithRoxanne
6 ай бұрын
Thanks ☺️ really glad you’re enjoying it. Great job 💪🏼
Loved this!!! The curls felt so goooooood! ❤❤
@WorkoutWithRoxanne
6 ай бұрын
Awesome job Pyrilamine 😊🔥
Again totally super good, thank you. 😊
@WorkoutWithRoxanne
6 ай бұрын
Great work 😄 glad you liked it 💪🏼
wow! this is amazing and challenging! thank you very much!
@WorkoutWithRoxanne
6 ай бұрын
You’re welcome Sam 😁 keep smashing it
Loving January🥰🥳💪 xxx
@WorkoutWithRoxanne
6 ай бұрын
Doing so well 😊 keep it up 💪🏼
✅
I wonder if you'd consider making a workout for those over 50? Bent over rows are really hard on my low back.
@WorkoutWithRoxanne
4 ай бұрын
Yess that is a great idea lovely ☺️
Great workout ❤🎉 thanks for the upload 💪🥵🔥👍
Day 4 done. These are great workouts! Question: would doing 10-15 minutes of cardio afterwards be good idea or not? I need to lose weight as well as build muscle? Thanks.
@WorkoutWithRoxanne
2 ай бұрын
Yes you can! 100% adding on cardio is a great way to lose weight, I would start at 10 mins and gradually increase the time doing cardio or the intensity. Your body will adjust to the work load.
thankyouu so much for this vid workout🤗
@WorkoutWithRoxanne
20 күн бұрын
My pleasure lovely, glad you’re enjoying them 😊💪🏼❤️
Thank you, day 4 done. Any tips on how to modify the bent over exercises so my back doesn't hurt? or maybe even better, what can I do to strenghten that area so I can do these exercises properly?
@WorkoutWithRoxanne
4 ай бұрын
You can rest your forehead on the back of a chair in the bent over position and do the bent over row exercise, it takes the pressure off. When doing single arm work you can rest your opposite hand on the chair for support too. This helps me when I am doing a lot of back work, let me know how you go ☺
@Viki1066
4 ай бұрын
@@WorkoutWithRoxanne This answers my question too. Thank you.
Hi Roxanne, just started this. I am not new to kettlebells, but my lower back was killing me during this workout. Is that normal, will it go away while I become stronger in that area? (arms are fine but lower back).
@WorkoutWithRoxanne
4 ай бұрын
You will get stronger over time, your lower back can take over when you start to feel fatigued. Because of all the rowing in this session it can be taxing on the body. I recommend using a chair for assistance, with the single rows use the opposite arm and rest on the top of a chair. You could also rest your forehead on the top of the chair when doing rows, this is the home alternative I found helpful.