Workout of the day
Five rounds. Four kettlebell swings. Easy to follow. Challenging to complete.
The workout of the day consists of:
5 rounds for time of:
- 10 Kettlebell Swing @ 70 lb / 32 kg
- 15 Kettlebell Swing @ 53 lb / 24 kg
- 20 Kettlebell Swing @ 35 lb / 16 kg
- 60 seconds Rest
Scaling
For beginners:
- 10 KB swings @ 35 lb / 16 kg
- 15 KB swings @ 26 lb / 12 kg
- 20 KB swings @ 18 lb / 8 kg For intermediates:
- 10 KB swings @ 53 lb / 24 kg
- 15 KB swings @ 35 lb / 16 kg
- 20 KB swings @ 26 lb / 12 kg
No equipment
If you don’t have kettlebells, use dumbbells or any household items of similar weights, like a heavy backpack. Substitutes:
- 10 DB swings
- 15 DB swings
- 20 DB swings
Warmup
5 minutes light cardio (jog, jump rope, or air bike) Dynamic stretches:
- Arm Circles x 10 each direction
- Leg Swings x 10 each leg
- Hip Circles x 10 each direction
- 10 Air Squats 15 seconds each:
- Hamstring Stretch
- Quadriceps Stretch (each leg)
- Shoulder Stretch (each arm)
- Tricep Stretch (each arm)
Cooldown
3 minutes of walking or slow biking to bring heart rate down Stretching:
- Seated Forward Fold for 60 seconds
- Pigeon Pose for 60 seconds each side
- Chest Stretch against the wall for 30 seconds each side
- Child’s Pose for 60 seconds
