Workout of the day
Quick and intense. This workout targets your whole body using a kettlebell. Focus on maintaining good form, and push through at a steady pace.
The workout of the day consists of:
Complete as many rounds as possible in 7 minutes of: - 21 Double Unders - 15 Kettlebell Swings (53 lbs / 24 kg) - 9 Burpee Box Jumps (24/20 inches)
Scaling
Beginners: - 21 Single Unders - 15 Kettlebell Swings (35 lbs / 16 kg) - 9 Step-Up Burpees (20/16 inch) Intermediates: - 21 Single Unders - 15 Kettlebell Swings (44 lbs / 20 kg) - 9 Burpee Box Jumps (24/20 inches) RX: - 21 Double Unders - 15 Kettlebell Swings (53 lbs / 24 kg) - 9 Burpee Box Jumps (24/20 inches)
No equipment
No Kettlebell? Use a backpack loaded with books or a water jug. No jump rope? Do 21 line hops. No box for jumps? Do 9 broad jumps.
Warmup
- 200m jog - 10 leg swings (each leg) - 5 inchworms - 10 arm circles (each direction) - 10 air squats
Cooldown
- 1-minute child’s pose - 1-minute pigeon stretch each leg - 1-minute shoulder stretch against wall - 1-minute hamstring stretch on floor
