Day 7: Full Body Kettlebell Mobility, Abs and Stretch | Surge Series – 28 Day Kettlebell Challenge
Welcome to Day 7 of the Surge Series! Today, we’re focusing on recovery and balance with a kettlebell mobility and abs session, followed by a rejuvenating no-equipment stretch after. This is your chance to enhance flexibility, strengthen your core, and give your body the TLC it deserves.
Take it slow, breathe deeply, and enjoy the flow as we reset and prepare for another week of progress. You’ve made it through Week 1—let’s celebrate by moving with intention and purpose.
Workout Description
4 mins warm up – 30 seconds on each exercise
10 Mins Kettlebell Mobility – 15 Exercises, 40 seconds on each
16 Mins Kettlebell Abs – 13 Exercises, 60 Secs on, 15 secs off
15 Mins Stretch – 24 Stretches, 40 seconds on each
TIMESTAMPS:
00:00 Introduction
00:43 Warm Up
04:49 Jefferson Curl
05:40 Good Mornings
06:22 Goblet Cossack Squat (R)
07:04 Goblet Cossack Squat (L)
07:36 Forward Fold
08:18 Spinal Twist (R)
09:00 Spinal Twist (L)
09:42 Arm Bar (R)
10:15 Arm Bar (L)
11:01 Knee Over Tows Lunge (L)
11:39 Knee Over Toes Lunge (R)
12:21 Hip Shifts (R)
13:03 Hip Shifts (L)
13:35 Goblet Squats Ankle Rocks
14:22 Inversion
15:18 Kettlebell Windmill (R)
16:28 Kettlebell Windmill (L)
17:47 Kettlebell Halo
19:02 OH Hold Knee Drives (L)
20:16 OH Hold Knee Drives (R)
21:29 Kettlebell Pullover in Tabletop
22:45 Ab Curl with Twists
24:00 Ab Curl Leg Extensions
25:15 Kettlebell Dead Bugs
26:29 Straight Leg Toe Taps
27:48 Side Plank (L)
28:58 Side Plank (R)
30:22 Plank Hold
31:32 Childs Pose
32:14 Lat Stretches
32:50 Chest Stretch in Childs Pose
33:33 Low Lunge Reach (R)
34:09 Quad Stretch (R)
34:53 Low Lunge Reach (L)
35:25 Quad Stretch (L)
36:08 Hamstring Stretch (L)
36:49 Hamstring Stretch (R)
37:31 Frog Stretch
38:08 Scorpion/Cobra
38:50 Puppy Pose
39:32 Shoulder Stretches
40:08 Tricep Stretches
40:52 Down Dog
41:34 90/90 Switches
42:08 Seated Forward Fold
42:48 Wide Leg Seated Forward Fold
43:30 Wide Leg Seated Seated Stretch (L)
44:09 Wide Leg Seated Stretch (R)
44:54 Butterfly Stretch
45:31 Glute Stretch (R)
46:09 Glute Stretch (L)
46:51 Savasana
28 Day Kettlebell Surge Series Playlist: https://youtube.com/playlist?list=PL9_XVFzYc039tLVVsDcjLz4B4RIIs0YLQ&si=P5nfYoC-S2DXQecW
L I N K S
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Thanks for joining me today and smashing out Day 7 of the Surge Series – 28 day kettlebell challenge! See you guys in week 2, day 8! 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.
#kettlebellworkout #28daychallenge #mobilityworkout