Workout of the day

Ready for a Thursday burst of energy? Today’s ‘Thunderous Thursday’ will push your strength and core to new levels! Let’s charge up with kettlebells and body movements that’ll have you feeling powerful and pumped. Remember to focus on form and control—power through with precision. Let’s get to it!

The workout of the day consists of:

For time: 4 rounds of:

• 12 one-arm kettlebell presses (6 each arm) 53 lbs / 24 kg - 35 lbs / 16 kg
• 15 knees to elbows

Scaling

Intermediate:

• Use a lighter kettlebell or reduce reps to 8 per arm
• Perform hanging knee raises instead of knees to elbows Beginners:
• Use a very light kettlebell or dumbbell
• Perform lying leg raises or sit-ups instead of knees to elbows

No equipment

For those without equipment:

• Replace one-arm kettlebell presses with one-arm backpack presses (fill a backpack with books or other weighted items for resistance)
• Perform V-ups instead of knees to elbows

Warmup

10 minutes warm-up:

• 1 minute jump rope
• 1 minute arm circles (30 seconds each direction)
• 1 minute active spidermans
• 1 minute air squats
• 1 minute alternating shoulder taps
• Rest 1 minute
• Repeat the cycle for another 4 minutes.

Cooldown

10 minutes cool down:

• 2 minutes light stretching
• 2 minutes pigeon pose each leg
• 2 minutes butterfly stretch
• 2 minutes child’s pose
• 2 minutes foam rolling (back and shoulders)