Workout of the day

Time to work that core and get the heart pumping. This descending rep workout will push your endurance as you move from sit-ups to kettlebell swings. Stay strong through each round.

The workout of the day consists of:

For Time: (Descending Reps 50-40-30-20-10)

  • V-Ups
  • Kettlebell Swing (53 lbs / 24 kg)

Scaling

  1. Beginner:
  • V-Ups -> Sit-ups
  • Kettlebell Swing -> Russian Kettlebell Swing (35 lbs / 16 kg)
  1. Intermediate:
  • V-Ups -> Sit-ups (anchored feet)
  • Kettlebell Swing -> Kettlebell Swings at RX weight

No equipment

  1. V-Ups:
  • Crunches (on the floor)
  1. Kettlebell Swing:
  • Backpack Swings (fill a backpack with books or weights)

Warmup

5-minute light jog or row

Dynamic Stretches:

  • Arm Circles x 10 each direction
  • Leg Swings x 10 each leg
  • Hip Circles x 10 each direction
  • Inch Worms x 5
  • Samson Stretch x 5 each side

Cooldown

3-minute walk to cool down

Static Stretches:

  • Forward Fold x 1 minute
  • Child’s Pose x 1 minute
  • Couch Stretch x 1 minute each side
  • Pigeon Pose x 1 minute each side