Workout of the day

We’re shaking things up with a kettlebell workout that hits every major muscle group. It’s all about keeping the heart rate up and pushing those muscles to the max. Get ready to sweat!

The workout of the day consists of:

2 rounds for time of:

  • 12 Kettlebell Swings (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 10 Kettlebell Swings (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Double Kettlebell Cleans (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 8 Kettlebell Swings (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Double Kettlebell Cleans (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Goblet Squats (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 6 Kettlebell Swings (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Double Kettlebell Cleans (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Goblet Squats (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Shoulder Presses (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Kettlebell Swings (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Double Kettlebell Cleans (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Goblet Squats (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Shoulder Presses (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 4 Goblet Squats (53 lbs / 24 kg, 35 lbs / 16 kg)
  • 2 minutes Rest

Scaling

  • Beginners: Use lighter weights (26 lbs / 12 kg) and reduce the reps if needed.
  • Intermediate: Stick with the prescribed weights but take rest as needed.
  • Advanced: Try to move through the workout as quickly as possible with the prescribed weights.

No equipment

  • No kettlebells? Use a backpack filled with books
  • Swings can be done with a single dumbbell or a heavy book
  • Goblet squats can be performed hugging a medicine ball or any heavy household item
  • Double kettlebell cleans can be substituted with squat jumps
  • Shoulder presses can be done with any weighted item like a jug of water or a heavy book

Warmup

  • 5 minutes of light jogging or jumping jacks to get the heart rate up
  • 3 rounds of:
    • 10 Arm Circles (forward and backward)
    • 10 Air Squats
    • 10 Lunges (5 each side)
  • 1 minute of PVC pass-throughs

Cooldown

  • 5 minutes of walking to gradually lower the heart rate
  • Stretching:
    • 2 minutes of Forward Fold
    • 1 minute each side of Pigeon Pose
    • 1 minute of Child’s Pose
    • 1 minute each side of Shoulder Stretch