Workout of the day

Get ready to crush ‘Super Saturday KB Madness’! This workout is going to challenge your strength, endurance, and mental grit. We’ve mixed things up with kettlebell and dumbbell movements that will keep your muscles guessing and your heart pumping. Time to grab those weights and show them who’s boss!

The workout of the day consists of:

For time:

  • 30 Kettlebell Snatches (35 lbs / 16 kg)
  • 40 Dumbbell Push Presses (35 lbs / 16 kg)
  • 50 Kettlebell Swings (35 lbs / 16 kg)
  • 40 Weighted Turkish Get-Ups (35 lbs / 16 kg)
  • 30 Dumbbell Cleans (35 lbs / 16 kg)
  • 50 Goblet Squats (35 lbs / 16 kg)
  • 20 Double Kettlebell Snatches (35 lbs / 16 kg each)

Scaling

Scale Down Options:

  • Kettlebell Snatches: Reduce to 20 reps or use lighter weight
  • Push Press: Use lighter dumbbells or reduce reps to 30
  • Kettlebell Swings: Reduce to 30 reps or use lighter weight
  • Turkish Get-Ups: Use lighter weight or perform without weight
  • Dumbbell Cleans: Use lighter dumbbells or reduce reps to 20
  • Goblet Squats: Reduce to 30 reps or use lighter weight
  • Double Kettlebell Snatches: Use a single kettlebell for 20 snatches

No equipment

  1. Kettlebell Snatches: Use any type of load like a backpack filled with books
  2. Push Press: Use household items like water jugs
  3. Kettlebell Swings: Hip thrusts if no weights are available
  4. Turkish Get-Ups: Perform the movement without any load
  5. Dumbbell Cleans: Use a heavy backpack
  6. Goblet Squats: Use any type of load like a heavy book or backpack
  7. Double Kettlebell Snatches: Replace with single-arm snatches using any load

Warmup

  1. 5 minutes of light cardio (jogging, jump rope)
  2. Stretching: Shoulders, hamstrings, quads
  3. 10 Arm Circles per side
  4. 10 PVC Pass-Throughs
  5. 10 Bodyweight Squats
  6. 10 Inch Worms with Push-Up

Cooldown

  1. 5 minutes of light jogging or brisk walking
  2. Stretching: Shoulder stretches, hamstring stretches, quadriceps stretches
  3. 3 rounds of:
  • Child’s Pose (30 seconds)
  • Pigeon Pose per leg (30 seconds)
  • Forward Fold (30 seconds)