Workout of the day
Alright, athletes! Today, we’re diving into a fast-paced 15-minute AMRAP (As Many Rounds As Possible) that’s all about pushing your limits and keeping that heart rate up. You’ll be cycling through 30 Jumping Jacks, 15 Kettlebell Swings, and 15 Dumbbell Push Presses. Keep your form sharp, stay focused, and let’s see how many rounds you can crush. Ready to sweat? Let’s go!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 30 Jumping Jacks
- 15 Kettlebell Swings (1.5 pood / 53 lb / 24 kg)
- 15 Dumbbell Push Presses (35 lb / 15 kg)
Scaling
- For beginners or those building strength:
- Kettlebell Swings: Reduce weight to 18 lb (8 kg)
- Dumbbell Push Press: Reduce weight to 20 lb (9 kg)
- For intermediate athletes:
- Kettlebell Swings: Use 35 lb (16 kg)
- Dumbbell Push Press: Use 25 lb (11 kg)
No equipment
- Kettlebell Swings:
- Alternative movement: Russian Swings with a heavy backpack or a dumbbell
- Bodyweight alternative: Broad Jumps x 15
- Dumbbell Push Press:
- Alternative movement: Use a heavy backpack for push presses if no dumbbells are available.
- Bodyweight alternative: Handstand Push-Ups against a wall x 15
*Make sure to scale reps according to your fitness level.
Warmup
- 5 minutes of light cardio (jogging, rowing, or jump rope).
- Dynamic stretches:
- Arm Circles x 10 each direction
- Leg Swings x 10 each leg
- Hip Circles x 10 each direction
- Torso Twists x 10 each side
- Warm-up Sets:
- 2 sets of 10 Jumping Jacks
- 2 sets of 5 Kettlebell Swings (using a lighter weight)
- 2 sets of 5 Dumbbell Push Presses (using a lighter weight)
Cooldown
- 5 minutes of light walking to bring the heart rate down.
- Stretching exercises:
- Overhead Tricep Stretch x 30 seconds each arm
- Shoulder Stretch x 30 seconds each arm
- Hamstring Stretch x 30 seconds each leg
- Cat-Cow Stretch x 1 minute
- Deep breathing exercises: Inhale deeply for 4 seconds, hold for 4 seconds, exhale for 4 seconds. Repeat for 1-2 minutes.
