Workout of the day
Time to shake things up with a killer mix of cardio and kettlebell work. This one’s designed to push your endurance and strength limits.
The workout of the day consists of:
7 rounds for time of:
- 100m Run
- 10 Kettlebell Swings (1.5 pood / 24kg / 53lb)
- 10 Kettlebell Goblet Squats (1.5 pood / 24kg / 53lb)
Scaling
- Reduce run to 50m if needed
- Use a lighter kettlebell for swings and squats (1 pood / 16kg / 35lb)
- Substitute goblet squats with air squats if needed
No equipment
If you don’t have a kettlebell:
- Swings: use a backpack filled with books or other heavy items.
- Goblet Squats: hold a heavy item like a large water bottle or milk jug.
Warmup
- 5 min jog or jump rope
- 10 arm circles each direction
- 10 leg swings each direction
- 10 air squats
- 10 lunges (5 each leg)
Cooldown
- 5 min light jog or walk
- 2 min hamstring stretch (1 min each side)
- 2 min calf stretch (1 min each side)
- 2 min shoulder stretch (1 min each side)
- 2 min quadriceps stretch (1 min each side)
