Workout of the day
We’re going to mix things up a bit with a combo of bench presses and kettlebell swings, going down a ladder from 10 to 1.
The workout of the day consists of:
10-9-8-7-6-5-4-3-2-1
- Bench Press (155 lb / 70 kg)
- Kettlebell Swing (2 poods / 32 kg)
- After each set, run 200 meters
Scaling
- Bench Press: Scale weight to 95 lb / 45 kg for beginners
- Kettlebell Swing: Scale weight to 1 pood (16 kg)
- Running: Reduce distance to 100 meters if needed
No equipment
- Bench Press: Floor press with dumbbells or heavy household items
- Kettlebell Swing: Backpack swing with some weight inside
- Running: High knees in place for 1 minute
Warmup
- 5 mins light jog or bike
- 10 arm circles forward and backward
- 20 leg swings front to back
- 10 slow air squats
- 30 seconds each side hip flexor stretch
Cooldown
- 2 mins slow walk, focus on breathing
- 1 min per side chest stretch on wall
- 1 min forward bend, reach for toes
- 1 min per side standing quad stretch
