Workout of the day

Ready for a fresh twist on your daily grind? This one’s gonna keep you moving with a mix of running, kettlebell swings, and push-ups. Let’s get to it!

The workout of the day consists of:

400 meters Run 15 Kettlebell Swing (53 lbs / 35 lbs - 24 kg / 16 kg) 15 Push-ups 15 Kettlebell Swing (53 lbs / 35 lbs - 24 kg / 16 kg) 15 Push-ups 400 meters Run 1 minute Rest Repeat 2 times

Scaling

  • Beginners: Use lighter kettlebell (18 lbs / 12 lbs - 8 kg / 6 kg), do knee push-ups
  • Intermediate: Use prescribed weight (53 lbs / 35 lbs - 24 kg / 16 kg), do regular push-ups
  • RX: Use prescribed weight, do hand-release push-ups

No equipment

  • No kettlebell: Use a backpack filled with books or water bottles for swings
  • No outdoor running space: High knees in place for 2 minutes

Warmup

  • 3 minutes of light jogging or marching in place
  • 2 rounds of:
    • 10 arm circles forward
    • 10 arm circles backward
    • 10 bodyweight squats
    • 10 PVC pass-throughs
  • Stretch hip flexors for 1 minute per side

Cooldown

  • Walk for 2-3 minutes to cool down
  • Stretch hamstrings for 1 minute per side
  • Stretch chest and shoulders for 1 minute per side
  • Child’s Pose for 1-2 minutes