Workout of the day
Get ready for a solid mix of kettlebell work and aerobic training. This workout will get your heart pumping and muscles fired up.
The workout of the day consists of:
3 rounds for time:
- 21 Kettlebell Swings (1.5 pood / 24kg, 1 pood / 16kg)
- 21 Burpees
- 400m Run
- 21 Sit-Ups
- 15 Pull-Ups
- 9 Push-Ups
- 9 Air Squats
Scaling
For beginners:
- Kettlebell Swing: Use a lighter weight or perform Russian kettlebell swings
- Burpees: Step back instead of jumping back
- Run: Reduce distance to 200m or walk instead
- Pull-Ups: Use a resistance band or perform ring rows
- Push-Ups: Perform on knees
For intermediates:
- Kettlebell Swing: Adjust to a comfortable weight
- Burpees: Perform as prescribed but pace yourself
- Run: Reduce distance to 300m
- Pull-Ups: Use a lighter resistance band if needed
- Push-Ups: Perform regular push-ups but take breaks if needed
No equipment
No equipment?
- Kettlebell Swing: Use a backpack filled with books or water bottles
- Burpees: No changes needed
- Run: Jog in place or perform high knees
- Sit-Ups: No changes needed
- Pull-Ups: Perform inverted rows using the edge of a sturdy table
- Push-Ups: No changes needed
- Air Squats: No changes needed
Warmup
- 5 minutes of light jogging or brisk walking
- 10 Arm Circles (each side)
- 10 Leg Swings (each side)
- 20 Jumping Jacks
- 10 Bodyweight Squats
Stretch:
- Shoulder Stretch (30 seconds each side)
- Hamstring Stretch (30 seconds each side)
Cooldown
- 5 minutes of easy walking or slow rowing
Stretch:
- Hip Flexor Stretch (1 minute each side)
- Child’s Pose (1 minute)
- Triceps Stretch (30 seconds each side)
