Workout of the day
Get ready for the Wednesday Grind! This workout is high-intensity and will challenge your strength and endurance with a mix of kettlebell exercises and push-ups. Perfect for building muscle and burning calories. Make sure you’re warmed up and prepared to push through every rep!
The workout of the day consists of:
For Time:
- 50 Kettlebell Swings (2 pood / 32 kg, 1.5 pood / 24 kg)
- 50 Kettlebell Sumo Deadlift High Pulls (2 pood / 32 kg, 1.5 pood / 24 kg)
- 50 One-Arm Kettlebell Rows (25 each side) (2 pood / 32 kg, 1.5 pood / 24 kg)
- 50 Push-Ups
Scaling
- Kettlebell Swings: Scale weight to 1 pood or less.
- Kettlebell Sumo Deadlift High Pulls: Scale weight to 1 pood or less.
- One-Arm Kettlebell Rows: Scale weight to 1 pood or less.
- Push-Ups: Perform on knees or incline. Reduce the reps to 30 if necessary.
No equipment
- Kettlebell Swings: Perform Jumping Air Squats.
- Kettlebell Sumo Deadlift High Pulls: Perform Bodyweight Good Mornings.
- One-Arm Kettlebell Rows: Use a backpack filled with books.
- Push-Ups: Perform against the wall or on an elevated surface such as a countertop.
Warmup
- Jump Rope: 3 minutes
- Dynamic Stretching: 5 minutes
- 2 Rounds:
- 10 Air Squats
- 10 Kettlebell Deadlifts (lighter weight than workout)
- 10 Push-Ups (slow and controlled)
Cooldown
- Walking or Slow Row: 3-5 minutes
- Standing Forward Bend Stretch: 1 minute
- Child’s Pose: 1 minute
- Triceps Stretch: 1 minute each side
- Shoulder Stretch: 1 minute each side
